Adarq.org

***cross-posted from my journal.***

i've been thinking about what to do when i get back from this trip. there will obviously need to be a couple of weeks to get things back up to a reasonable level -- i hope the drop-off will not be as severe as my last couple of trips. at least i put some decent work in in islamabad haven't lost ten pounds like i did in afghanistan last year. that was bad.

at any rate, i really like acole14's setup so i think i will steal/modify it for myself. once my strength is back up to a reasonable level, i need to increase my focus on speed, power, and reactiveness. strength is okay but i remain slooooow, SVJ is no better than 26" even though my DLRVJ got as high as 34+ max and 32+ consistently for a while in there. and SLRVJ is, as discussed with raptor in the knee collapse thread, a joke. i think improving bounding, leaping and sprinting will give me a boost. literally. also, calf work. without further ado, draft plan for the summer:

note: warm ups will always include glute activation, e.g., lancests wall poses, and submax jumps of various kinds, including SLRVJ's, skips for height, line hops, etc.

transition weeks will be (TF=technical failure, i.e., until it gets worse than normal):

MTW(S/Su)
- DLRVJ/depth jump x TF/4x4
- MR half tuck 3 x TF
- power snatch/drills
- squat 2-3x5-8
- Core, UB superset/circuit as I've been doing them

then once i've got the squat back up to ~2x5x285 again i'll start in on the fun stuff, as follows:

MON: Gym - heavy legs (mainly quads, glutes)
- DLRVJ x5-15 depending on feeling
- Squats 3x3 @85% OR 2x3 MSEM @ 90-95%
- BSS 3x8
- Calf raise 3x20
- Hip thrust 3x10
- Core, UB superset/circuit as I've been doing them

TUES: Track
- ME sprints 3-6x30-50m
- DL bounds 3x8
- LRLR bounds very submax 5x8-10 (i am so bad at these that i literally can't go ME)
- low-volume interval sprints

WED: Rest OR optional Cardio
- light jump rope/foam roll/stretch
OR
- medium-volume interval sprints/foam roll/stretch

THURS: Gym (explosive exercises/hamstrings)
- DLRVJ x5-15 depending on feeling
- power snatches x10-15, doubles or singles
- RDL/GHR 3x8 (start really light, this is going to murder me at first)
- Jump squats 2x3
- Depth jumps 4x4
- Core, UB superset/circuit as I've been doing them

FRI: Jumps
- 6+ of each jump (DLRVJ, SLRVJ, SVJ)

SAT: Rest OR optional Cardio
- light jump rope/foam roll/stretch
OR
- medium-volume interval sprints/foam roll/stretch

SUN: Jumps
- 6+ of each jump (more effort than Fri)

once again, all love to acole14 for the template. any thoughts? might try to do tuesdays and fridays in the morning, as those workouts will be shorter and that'll allow more rest before the next pair of workouts, unless people think that's dumb.

i'll follow acole's ON/ON/OFF schedule week-wise, keeping volume the same but dropping load in the third week, unless there is a planned off week that i can't help, in which case i'll go with on weeks until then. for example, going to two out-of-town weddings this summer. so those weekends will be off whether i like it or not. hopefully the combination of booze/rest those bring will lead to big jumps the week after. 

i really need to get my brother's bike back in action and start using it.

I like!
ON-ON-OFF is great , including bounds is great too.
Upper body stuff is missing , don't totally nelglect it , FRI or SAT seem more convenient for a regular upper lifting day , then maybe you can squeeze some RP sets on MON or TUE gym days.

Also , in the less relevant thread, huge props to acole14 for the recent PRs!!!

It's weird because right now I'm focusing completely on the upperbody as far as strength goes, and for the legs I just play ball and dunk, and do the occassional swing and pistol. I never thought I'd be doing this.

So yeah, I believe upperbody is important because it gives you a certain "rhythm" when you jump and arm swing, and having powerful upperbody muscles potentiate the leg muscles through irradiation. So don't ignore that!

Yeah I should have said: I also do wide-grip chins, DB shoulder press, DB flys etc on Mondays/Thursdays (usually 4-5 sets of 6-7 reps for chins and 3x10-12 for other misc upper body exercises, just enough to maintain strength).

Quote from: vag on June 13, 2012, 04:57:17 am

I like!
ON-ON-OFF is great , including bounds is great too.
Upper body stuff is missing , don't totally nelglect it , FRI or SAT seem more convenient for a regular upper lifting day , then maybe you can squeeze some RP sets on MON or TUE gym days.

Also , in the less relevant thread, huge props to acole14 for the recent PRs!!!

Thanks Vag! Keep up your good work also.

UB=upper body in the plan. i'll keep doing things moderate volume, moderate rest, in supersets. pull ups, OHP, bench, rows, variations thereof. or maybe i'll do RP. point will be to get work in on upper body but not allow it to become something i focus too much time or energy on.

Sorry, you may have mentioned it before but what kind of athlete are you?  Are you competing in the jumps or sprints or just interested in jumping high vertically?

You claim you are really unreactive, do you have any videos of this unreactivity on display, for example of your bounding attempts?

I ask because you said your approach vertical is 34 inches but your standing vertical is only 26 inches... that doesn't sound like an athlete whose super slow and unreactive!

All, said your template looks good even though I am a little lost on the terminology, but the main point (focusing on the specifics) is something I will always agree with.

i'm just trying to dunk. once i can i'll get back into competitive sports but for the time being it's just that. whether that's getting back into ultimate (which i stopped playing because i started spraining my ankle at least once a summer and that gets in the way of, well, everything), i don't know. my standing vert would probably be better if i EVER practiced it. i have gotten much, much more efficient at DLRVJ because i've done it more consistently. i'm not completely without reactive ability -- actually, i'd say i'm probably average -- but what athletic ability i have doesn't seem to lend itself to fast-twitch things.

here's a video of a couple jumps from last month. ordinary-ish day, these are around 32. i don't always jump-stop that badly. also, i put one of my first-ever attempts at LRLR bounds on the video, too, although it's almost too embarrassing to post.

<a href="http://www.youtube.com/watch?v=YMgzORu7rek" target="_blank">http://www.youtube.com/watch?v=YMgzORu7rek</a>

i will take and post more video when i get home. sprints, SVJ, DL and SL bounds, DLRVJ and SLRVJ.

I vote your SVJ would got up a few inches with practice. Your jumps look solid and strong but not overly reactive. I feel your pain in the fast-twitch dept. In fact your run up and plant looks damn familiar .

you're right about the SVJ. true of SLRVJ, too. as you'll see when i get some video up, they're so ugly that they can't not improve.

LBSS, if youll work on your approach a little and Id put money on it you would improve some almost instantly.  Lead with your TORSO as you start the approach, youre leaning to the rear when youre trying to accelerate.

  Simply doing that will help you stay lower and accelerate more into that last step.  Watch some of the good dunkers that plant lr like golden child and look at their torso position as they approach, compare and see if it makes a difference for you.  At the very least it will help you smooth out that approach and come in lower with more speed and power.

hm never thought about that before. was trying to find a video of him where they show his whole approach but the internet is too slow here (in dubai). will try it when i get home.

thanks.

 oh and squats lookin good