Adarq.org

haha man tried 8 but was fking hot. gonan aim 9 tonight did 7hours today .

so how often ya think i should plan  a deload? i'm doing 5rm and6/7RM for squats,  each once a week.

lmao dude, you scared me with the 6-7rm and 5rm lingo.  I thought you were doing a 6-7rm once a week and a 5rm once a week man.  I checked your journal and you usually do 4x6 and 5x5.  Next time just say your set x reps lol.

I know how you feel, it's getting awfully hot here in michigan, not used to the hot weather yet, I'm getting migraines from the sudden change.


Yeah with the deloading, I don't feel like I can tell you what to do, but I would still recommend that you plan your deloads ahead of time.  You don't have to deload often, but if you want to be organized with your training, you should when.  The Bodyrecomp article's main point was that most people don't overtrain ever, but deloading and taking some time off every now and then is important if you want to stay healthy and improve performance in the long run(which is what most are looking for).  Even in the planned overtraining article by Kellyb, there is a "rest phase" that is designed to get away from all the planned overtraining.


What vag said x2

Nah dude, 5rm means you can only do 1 set of 5 at that percentage of your max.  RM= rep max.  A weight you can do for 5x1 isn't your 1rm, it's probably more like your 3rm because you can repeat it several times in a training session.  Generally if you're going for a rep range you'll go 5-15% lower than your max weight for that rep range, depending on your number of sets.  I'm sure your true 5rm is much higher than what you can do 5x5.


Movement efficiency is just how comfortable you are with the movement.  The more you practice squats, the more weight you will handle with them, even if you don't put on any muscle.  If you stop practicing squats, your weight will go down because you are no longer as comfortable with the movement as before.  That would be a loss in strength due to lack of practice/movement efficiency, not loss of muscle or anything else(usually).



I would say that increasing your squat that drastically in such a short period wouldn't be a good idea man.  You're right, in that it wouldn't be good for long term performance.  Getting gains in a short period of time usually means they can be lost in a short period of time.  Going up to 150kg is very possible, but you would have to focus almost entirely on weightlifting, and cut back on plyos and jumps a lot.  I would argue it's not beneficial to drive up your squat like that, because you're not working enough on your jumps and you're not sprinting.  Usually big squats=big standing verticals, not necessarily running verticals off 2, and certainly not 1.  I feel too many people use lifting as a means to an end.  In my opinion, weightlifting is a supplement for running/jumping, not a means to an end, because ultimately if you wanna improve sprints/jumps, you need to practice them.

Don't get me wrong, I think weightlfting should be employed for most of the year, but you're not a powerlifter, so don't think that squatting big weights will solve all of your running and jumping problems.  You should be approaching your jumps like a powerlifter/weightlifter approaching his max lifts, very aggressively.


With the deloading, do what you feel suits your situation best, just make sure you plan it ahead of time!

Ah i get it now lol. But the routine in. Doing is considered heavy right? Cause i wanna get my max up. And for squatting, well i always though since i'm weak, if i could just get my squats up, get myself a bigger engine, i can concentrate on that first since it requires lots of motivation for me when it comes to weights, then once i hit 150i do lots of plyo to contest the strength gains to jumping. Of course making sure i do them in a not stuck manner,as explosivelz as i can. What makes you say that i should do it like that? Does the strength gains not get converted? Lol btw i never write in my journal everytime but i do may effort jumping. I jump as high and jump up again as soon as i land to stimulate depth jumps in a small way. I do 16 of there before every leg workout. I wouldnt consider my evere basketball routine to be much jumping since i train more shooting and jumping of my may each shot isnt comfortable . So man advice and thoughts on the way i'm approaching it?honestly i'm weak tha s why i wanna get my squats up. I'd think It'd help with my shooting range too, right?  Oh yeah one more you said 6months to a year is considered short for the squats? A year seems long enough already. i'm guessing the amount of plyos i should be doing would affect my squat progress in the negative way?as in slowers down my squat progress? Doesnt plyos have a neural wake up property in it?

http://justflyperformance.blogspot.com/2012/01/squat-big.html

Try reading that.  The point of the article is that in order to jump higher/run faster, long or short term, you need to jump and sprint.  The weight room should be kept secondary when you're a non weightlifting athlete.  Even if a big squat will get you a bigger engine, that engine won't matter if you have bad movement efficiency with running and jumping and poor reactive strength.    Remember, running and jumping are skills.  There are athletes that train all their life for high jump, and still need to improve movement efficiency in jumping/running.  You would be better served to get better now than start later.  Weightlifting will improve strength, which is ONE aspect of running jumps.  Spending time doing plyos and jumps will improve movement efficiency. explosive strength, and reactive strength.  That's 3 qualities of running jumps.


Weightlifting is still important, but you need to realize it really improves one quality of jumping(unless you're doing olympic lifts/speed/jump squats).  Look at the volume you're doing, 16 max effort jumps, and 20-30 weighted squats.  Adding some low level plyos like the ones adarqui used to recommend(MR half tuck jumps and MR pogo hops) would probably help with adding more jump specific volume.

Even if you're very weak, you can improve your jumping through movement efficiency, explosive strength, and reactive strength for a long time.  Improving those qualities through actual jumping/plyometric work while slowly increasing your max by about 20-30kg instead of 50kg is more reasonable.  You'll not only increase your "engine" a small amount, but you'll also improve your jump specific qualities.  I wouldn't recommend prioritizing strength, unless the athlete was already extremely fast, explosive, and moved efficiently in running and jumping.
 

5x5/4x6 is moderately heavy in my opinion, but any percentage of max, including that percentage, can improve your max squat.  I wouldn't worry about lifting much heavier(proportionately, you should still try to get your squat up a little) than that percentage of max.


Getting stronger will help your shooting range, but I would make sure you improve range through shooting too.  When I used to play basketball on my school's team I would go like this: Shooting form drills --> free throws/spot up shots --> catch and shoot --> off the dribble shots.  I always included some extra "range" shooting on the spot up shots.  Don't be afraid to get into uncomfortable ranges when you do this(going from 20ft shots to 23-25ft shots).  Just make sure you don't change your form too much on the long range shots.  Sorry I didn't use meters, I'm more comfortable using feet/inches.


One year to improve like 50kg?  That's like 110lbs. right?  That would be crazy man.  It's doable though, but again, you would probably have to skip out on the extra jumping work you need.  Sure plyos have a "neural wake up" property, but you're not using your plyos to get better at weightlifting, you're using them so you can jump higher right?  Plyos won't slow down your progress with the squat, but you have to consider how much jumping you're doing man.

Man yeah that really explains it all. Especially the part that plyos, depth jumps in particular helped squat progression. And i'm guessing why 50kg in a year is alot as yes, i could get my squat up 2.5kg a week 3-4 times a month. It'd take close to 7months.heck 70kg could be reached. But in order to do that, chamber are i'll have too much cns and muscle fatigue that i cant do plyos freshly as often as i should? So thats why you say its hard. So if thats the case how much, and how fast should i progress?like 2.5kg twice a month?and since i'm playing basketball everyday, but on a court smaller than 3point, i doubt it can be considered a form of plyos, at most really low intensity since i do lots of shooting. So what adjustments should i do to my current routine?what to add? Remove? Cut down on some stuff in the gym?i'm guessing depth jumps before legs?

Man yeah that really explains it all. Especially the part that plyos, depth jumps in particular helped squat progression. And i'm guessing why 50kg in a year is alot as yes, i could get my squat up 2.5kg a week 3-4 times a month. It'd take close to 7months.heck 70kg could be reached. But in order to do that, chamber are i'll have too much cns and muscle fatigue that i cant do plyos freshly as often as i should? So thats why you say its hard. So if thats the case how much, and how fast should i progress?like 2.5kg twice a month?and since i'm playing basketball everyday, but on a court smaller than 3point, i doubt it can be considered a form of plyos, at most really low intensity since i do lots of shooting. So what adjustments should i do to my current routine?what to add? Remove? Cut down on some stuff in the gym?i'm guessing depth jumps before legs?

If you can really improve your squat that fast, that would be awesome, but you should definitely cut off if it affects your jumps negatively.  Linear progression(what you're doing) is cool, but it can be slightly draining if you push too hard too often.  You should be the judge of whether it's draining, since I don't know much about your body or your abilities.  However, 2.5kg twice a month is still about 60kg a year, not counting deloads, vacations, etc.  Just be sure to cut back on your progressions(weightlifting) if you feel your jumps or basketball are suffering too much because of it.  You can either progress slower, or just maintain your squat for a few weeks to let your jumps catch up.  If you gain strength like this very quickly, you have to remember that it's a lot of CNS.  It's very unlikely that you could put on 7.5-10kg on your squat every month with "muscle gains" alone.  That's why I'm saying even 50kg is a lot.


I honestly can't tell you what to remove, add or keep.  I don't know enough about you to do that, and then this would get very long lol.  For now I can tell you that you should just keep doing what you're doing, and if your jumps don't go up every few weeks, see what backing off on the progressions will do for you.  You don't really need depth jumps, but you can throw them in once focus a bit less on strength.  Before depth jumps you should work on low level plyos like the MR Half tucks and stiff leg ankle hops.  If you don't know those, just look them up on youtube, I guarantee you that Adarqui's videos will be first on both searches.  Sets and reps don't matter for those as long as you stay bouncy(low ground contact + decent height).  Then move on to depth drops --> depth jumps once you're prepared enough.

But yeah keep playing basketball, ideally you should play/practice sometime after your jump sessions(during the week, not necessarily the day).  That way you won't be too banged up.

Oh  about feet and inches i use that too except for pounds since the weights here are in kilo. I'm estimating i shoot a lot around 15 feet and my range , in strength wise 19-20feet, 17 feet is my furthest comfortable range?

Yeah I think 1kg=2.2ish lbs.  I don't know what position you play, but you should look to extend your range out to at least 22ft if you're a guard on any level.  If your court is really as small as you say it is though, you'll probably have a tough time doing that.  Definitely try to get some time on a larger court sometime, it's worth it.

Well i'll  reply a quick one since i'm on my phone will continue later. I did 3sets 5 max effort jump 20to 30second rest be tween reps and 2 minutes between sets. I then do mr tuck jumps about 8to 10reps 3 sets. Whats the different between mr tuck jump and normal tuck jump?is that enough volume? Should i add bounding?what variation and reps if so? Thanks  oh since i got time add a bit more. I never knew more than 2.5kg twice rep month could slow down jumping progress. Whats the cause of it? Ain't you getting stronger, and along with the jumps you increase the efficiency? I see lots who progress 2.5 kg rep week or some per workout. They're jumping 30plus inches. I'm guessing they're already fast enough that they can concentrate on strength?also what single leg plyos i can do? Probably something which doesnt require lots of space (weather friendly), something i can do indoor too  at homeif it rains. Also when wu say more jumping, so would you say i do low level plyos , basketball could probably be counted on no leg workout days? Thanks


MODIFIED:


Is depth jumps necessary? max effort jump, mr tuck jumps, and possibly bounding if you do suggest it, is that enough? maybe do them before leg workout, and an additional day of jumping, probably on wednesday,( legs might still be sore), just do tuck jmps and bounding or something? What you recommend btw? i do legs on mon and fri. so would juumping on mon , wed, fri be better or mon, thur and fri?


QWell i'm only 5ft6 no doubt i play guard haha. well its a square, or more like rectangle court. the corners are high school 3point. i'm not at the point where i can shoot them comfortably enough to move back further. strength issue is one thing.


EDIT AGAIN:

oh and i remember how you said , either you or the article, said abouit how one should focus on strength when they're already really fast, or they're beginners since beginners benefit from anything.

well wouldnt i  be considered beginner? i've officially starting wokring out properly since december, started at july last year but that was from my lower back injury and really weak. did high volume like 12/15-30rep ranges with al lsort of exewrcises. started squatting november, but went UK for two weeks, came back weak shit. so officially november 24th or around that time? its been about close to 5 months now would u say i stil lqualify as a beginner?

MR=Multi-response.  Just means they're done repeatedly and smoothly.  Single response would be performing one absolute jump or hop, like a depth jump one rep at a time. 

Yes volume is fine on that, when you get better you can even perform longer sets, because they're such low intensity, but that's not important.

Don't add bounding(assuming you mean single leg bounds) unless you already know how to sprint with decent form, and you want to improve your single leg jumps.  If you want to work up to them just work on your sprinting form with drills.  You can find drills on websites like athletesacceleration and elitetrack.com.  Learn how to do A march, A skip, A run, normal power skips, and power skips with double arm swing.  You can throw those sprinting drills in your warm up, they're not very intense.  Bounding is very intense and it might take a while to work up to them.

In my friend's experience and in my experience, we haven't seen much gains by pumping up our maxes really fast(mostly standing jumps).  It might not be true for your case or any other case.  Usually when we tried to jack up our maxes, our running verts would suffer from lack of practice, and lack of reactivity.  If anything you should just make sure you get a lot of jumping/speed/plyo work in along with the lifting.  In my experience, I never gained that much strength every week(I was pretty weak, and even now, compared to my running vert I'm weak).

Plyo wise, you're kind of screwed if you get stuck indoors all the time.  Why would you ask about bounding if you need plyos in a small area?  Lmao.  Bounding and it's progressions are great for single leg jumping btw.  Look up "SLRVJ toolbox" on the forum search here.  There are some nice reactive lunge variations on there.  You don't have to follow the guidelines, although the article is a good read IMO.  Those lunge variations don't take up too much space, I usually do those if it's bad weather and I wanted to do some bounding.

I meant more jumping overall, although max effort jumping is definitely very useful, you'll get drained eventually with that intensity.  That's why those low level plyos are good, because they add volume.  In terms of basketball, it really depends on the intensity.  Reguardless, you're a basketball player, so you still have to play ball.  Putting basketball on days following lowerbody/plyos would be best unless that basketball session is important for some reason.

Depth jumps aren't necessary.  They're nice if you're peaking or something, but max effort jumps are definitely your best bet at adding inches on your vertical.  How much plyo work you can do will be dependant on your training split.  It seems like you do your plyo work before lowerbody weights, so you probably won't be able to handle much more than what you're doing. 

With what you gave me, Mon/Wed/Fri would probably be the best split for jumping days.  I can recommend other splits too if you want, but if you don't have much time, or don't have easy access to a gym that often, that's probably your best bet keeping in mind that you need to play ball too.

And yeah, if you're 5ft 6 that could explain why you have a tough time with range.  It's definitely much easier as you get taller, to extend your range.  I remember back when I was 5ft 8(age 13), I had the best jumpshot in the school, but my range was only to about 3point range.  Now I'm 6ft, my jumpshot is less accurate(don't practice anymore), but I'm comfortable shooting with the same form out to 25ft lol.


Classifying you would really be semantics/opinion, but yeah you're a beginner IMO, but that doesn't mean you should just hop on any set up.  You should still choose the best set up to get more athletic.  After a yearish of good training you'd probably be a novice/intermediate, but like I said, it's opinion.

That was Joel Smith that said that.  I'm pretty sure his definition of fast is much faster than you think, since he's a college track coach lmao.  Fast/weak for him would probably be amazing movement speed/efficiency in sprinting and jumping, but never touching a weight.

Hey dude, I'll answer tomorrow, I'm pretty busy today.  I'll edit this and answer when I get to it.

Edit:

Total reps doesn't matter really.  As long as you get atleast 30 you should be fine.  If you don't do any other plyos other than those and your max effort jumps, than you can probably up it to 50ish.

You can call them squat jumps if you want, some people will argue over what a jump squat is, but honestly it doesn't matter.  You can do them stationary, but then it would just be like consecutive vertical jumps, which is fine.

Yeah, bounding is not necessary for 2 leg jumper, although they're very handy for sprinting, and other unilateral endeavors.

About the plyos, and 1 leg jump: it's really technique.  It's true that a single leg jump generally involves more reactive strength, but the disparity between 2 leg jumps and 1 leg jumps is definitely technique.  You could be relatively weak, lacking in elastic qualities, yet still have a good 1 leg jump(but if your technique is good, you'll probably develop good elasticity anyways).  Having a good 2 leg jump is definitely more dependent on strength levels.  So in short, if you practice your single leg technique, and keep doing plyo work/basketball(mild ground contacts build tendon strength) you'll be fine on that program.


Peaking=getting ready for competiiton/event/test.  For a track athlete that might be the world championships/olympics or other important event.  For a football player it would be a combine/pro day.  Basketball players don't peak really, once the season gets on they usually have to maintain, unless there is a combine.

50 reps if you have no other plyos to do.  If you have more than that, than you should cut it down.  Keep track of your ground contacts.  Having 16 ME jumps and 50 half tucks is already 66 ground contacts.  A "low volume" session would be 50ish ground contacts, and a high volume session would be 100 ground contacts.  You should probably stay between 50-75 contacts a session.

By ground contacts, I mean all out effort jumps/plyos, since they're the most taxing.  Submax plyos/jumps, and warm up doesn't count.


Jumping high during basketball might mean getting rid of some of the volume in your normal plyo sessions, but if you can handle jumping 4-5 times a week go for it.  Jump practice is very important anyways.

Yeah your 2leg jump should be fine.