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Author Topic: Adding reactive work to my 5/3/1 template  (Read 33140 times)

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MMK

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Re: Adding reactive work to my 5/3/1 template
« Reply #15 on: December 30, 2011, 11:42:28 pm »
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il let you know how im doing, hopefully you can help me make some tweaks when needed

take care man.
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MMK

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Re: Adding reactive work to my 5/3/1 template
« Reply #16 on: January 01, 2012, 10:58:44 pm »
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happy new year, hope its a good one for you
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LanceSTS

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Re: Adding reactive work to my 5/3/1 template
« Reply #17 on: January 02, 2012, 02:50:21 am »
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 happy new years bud.
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MMK

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Re: Adding reactive work to my 5/3/1 template
« Reply #18 on: January 05, 2012, 10:30:39 am »
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sup mane? hope you enjoyed the holidays. I did some max effort jumps today (20 in total), they were alot better then last time, more explosive and smooth but i still have a long way to go.

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LBSS

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Re: Adding reactive work to my 5/3/1 template
« Reply #19 on: January 05, 2012, 10:49:41 am »
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Quote from: MMK on December 30, 2011, 08:50:48 pm
Great info lance. Basically your saying dont play your best cards all at once, work hard with the basics and progress to more advanced techniques when needed, well im in it for the long run so its all good, thanks for your time mane.

WHERE IS HARVEY M?!??!?! READ THAT SHIT, HARVEY M!!!! READ THAT SHIT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

god i just got so excited, that's pretty much the best, most succinct way i've ever seen that put in writing. MMK is today's winner.
« Last Edit: January 05, 2012, 10:51:22 am by LBSS »
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MMK

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Re: Adding reactive work to my 5/3/1 template
« Reply #20 on: January 05, 2012, 02:43:16 pm »
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Quote
god i just got so excited, that's pretty much the best, most succinct way i've ever seen that put in writing. MMK is today's winner.

Haha.. thanks man  :headbang:
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MMK

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Re: Adding reactive work to my 5/3/1 template
« Reply #21 on: January 29, 2012, 11:14:13 pm »
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Sup Lance,

Hope you've been well, just to let you know training has been going pretty good, been getting in my jumps twice a week on my non weight training days ive had some good and  some so so sessions. but im starting a new job now and i was looking into training 3 days a week instead of my current 4, wendler has a new full body 531 template which is basically his spin on the texas method that looks very interesting. it looks like this -

Monday squat 531 reps, incline bench or dips 3 x 10, dumbbell rows or any bent over row variation 3 x 10
Wednesday squat 3 x 10, bench 531 reps, pullups 3 x 10
Friday squat 3 x 10, shoulder press 531 reps, deadlift 531 reps

the weight on the extra squat days are initially fairly light, after a couple cycles the intensity is increased but volume is still low. I like it, what do you think?

Also i need to figure out when to schedule in my jumps. il be finishing 6-7pm mon - friday which is a problem because i jump outside and it will be dark and cold, ive tried jumping late on a poorly lit court a couple times it was awful, so realistically i can only practice my rvj's on a rim at the weekend, any ideas?

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LanceSTS

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Re: Adding reactive work to my 5/3/1 template
« Reply #22 on: January 30, 2012, 02:37:55 pm »
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  You can add jumps before your workouts, if you cant get to a court you can improvise and do something indoors like svj or 2 step jumps, etc.  Low level reactive work like single leg hops, pogos, etc. are easy to do in the weight room and can be done prior to leg work or in complexes.  Try to get at least 30 jumps in regardless, 2-3 x a week.  If youre doing things like low intensity hops, the volume can be much higher, if its all out jumps then ~ 30 should do the trick.
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MMK

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Re: Adding reactive work to my 5/3/1 template
« Reply #23 on: January 31, 2012, 11:32:12 am »
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Yea adding in some pogos, tuck jumps, svj's and rvj's when i can get to a court prior to my workout was what i was thinking of doing, the only reservation i had was if it would take away from my squat, getting stronger is still my main priority at the moment until summer. what did you think of the 3 day full body split?
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LanceSTS

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Re: Adding reactive work to my 5/3/1 template
« Reply #24 on: January 31, 2012, 04:41:08 pm »
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Quote from: MMK on January 31, 2012, 11:32:12 am
Yea adding in some pogos, tuck jumps, svj's and rvj's when i can get to a court prior to my workout was what i was thinking of doing, the only reservation i had was if it would take away from my squat, getting stronger is still my main priority at the moment until summer.

 It shouldnt, in fact you may notice the opposite, that it excites your central nervous and gets you primed to squat better than a traditional warm up.


Quote
what did you think of the 3 day full body split?

 Looks ok to me.

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MMK

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Re: Adding reactive work to my 5/3/1 template
« Reply #25 on: January 31, 2012, 08:31:49 pm »
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Thanks lance, by the way my rvj is roughly 33 inches at the moment, with a 7 ft 3 standing reach i guess il need a 40-42 inch rvj to dunk so i have a long road ahead of me, but im going for it so we will see what happens. if you have any further advice it would be much appreciated. take care mate
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LanceSTS

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Re: Adding reactive work to my 5/3/1 template
« Reply #26 on: February 01, 2012, 02:23:19 pm »
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Quote from: MMK on January 31, 2012, 08:31:49 pm
Thanks lance, by the way my rvj is roughly 33 inches at the moment, with a 7 ft 3 standing reach i guess il need a 40-42 inch rvj to dunk so i have a long road ahead of me, but im going for it so we will see what happens. if you have any further advice it would be much appreciated. take care mate

  The thing to remember if jumping high is important to you is to keep progressing your jumps just like you keep progressing your lifts.  Its not as easy sometimes but a lot of people approach the jumps sessions with the mindset of just getting it done, and not using progressive overload in the same manner they do in the weight room.  You have to MAKE yourself go a little higher and a little higher sometimes, but its doable.

  Over time those small increases add up and turn into big increases.  As you become more and more advanced in your training you can raise the intensity of the exercises as well, but for now thats not needed and youll do well with just lifting + jumps. 
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MMK

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Re: Adding reactive work to my 5/3/1 template
« Reply #27 on: February 01, 2012, 09:42:28 pm »
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appreciate the input lance, il definitely be taking what you said on board, il be pushing my jumps hard twice a week before my weights. should i just do one type of plyo/jump movement per session of 30 total jumps?
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LanceSTS

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Re: Adding reactive work to my 5/3/1 template
« Reply #28 on: February 02, 2012, 11:53:04 pm »
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  You can do a couple of different of jumps/jumping exercises if you want to, figure out what works and transfers best for you and then stick with those though.  Whatever you choose to implement, make sure its measurable and that youre progressing it though.

 Thats the key, consistent progression over time.  I think box jumps are one of the most useless ways to train for actual vertical jump in existence, but if one guy uses progressive overload on his box jumps and progresses them over time, and his buddy uses depth jumps but never measures the height/speed/progressively overloads them in some manner, and just "gets them done", the guy using the box jumps will win in terms of actual progress every time.

  I dont know if youre doing any weighted power/rfd exercises, but if jumping is a priority, you would definitely want to incorporate at least one olympic variant/ jump squat etc., and push it over time as well.  Just do it at the beginning of your workouts and that will give you some feedback not only on your progress but also how your cns is doing that day. 
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MMK

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Re: Adding reactive work to my 5/3/1 template
« Reply #29 on: February 06, 2012, 08:59:21 pm »
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Great info lance its much appreciated, il choose from measurable jumps like DLRVJ's, SVJ's bounding variations. and some low level pogos, hops etc. and il make sure to push them hard when i do them twice a week. if i incorporate something like hang cleans etc. what kind of set and rep range should i use?
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