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Author Topic: Lance / Adarqui - some questions about my new training Goals!  (Read 12703 times)

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Kingfish

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Lance / Adarqui - some questions about my new training Goals!
« on: October 16, 2011, 09:55:25 pm »
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copied from my training log:

New Goals, while maintaining 440x1 paused + and boss SVJ
- Front Squat to 80% of Back Squat ~ 365lb
- Power Clean to 80% Front Squat ~ 295lb
- 60m sprint - 6.5-6.8sec
- Board Jump - 10-11ft
i got my SVJ to 40", need to focus on something else and let my squat / SVJ make other things happen..

Are these realistic? Any of them seem way far off and il just be wasting my time trying to get something thats just out or reach?

The sprint time goal is serious. I may look unathletic/slow on my workout vids, but trust me.. i can go apeshit on acceleration too.. i am usually out of reach of anybody on the bball court after i explode with 2-3 strides.

I also believe that my body favors the power cleans. i have a 6'3" wingspan / 92" reach, which puts my legs at the dead start at 1/2-1/4 squat depth already.. thats the same sweet spot where i can reverse 515x2 half squats

thanks guys!




Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

LanceSTS

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Re: Lance / Adarqui - some questions about my new training Goals!
« Reply #1 on: October 17, 2011, 12:47:36 am »
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 Looks good to me man, I would bet you will  see some nice gains in your svj once you start power cleaning as well.  You have a very wide range there on the broad jump tho lol, id pick a number and range within 5 inches, the difference between a 10 ft and 11ft broad jump is massive.  Ive never seen any sprint times from you, but with your strength and bodyfat levels you should be able to do well with that, gonna have to make sure your hamstrings are boss too, especially if youre front squatting a lot of the time.

  Your front squat goal should be doable like..........now, with your squat style and the pauses, you might want to set that a little higher as well. Good luck man, been doin some boss work lately, keep that up.
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Kingfish

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Re: Lance / Adarqui - some questions about my new training Goals!
« Reply #2 on: October 17, 2011, 01:13:31 am »
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thanks for the quick reply lance.

it might seem like my p-chain is not getting as much attention, but believe me, its getting its share of abuse. i do a lot of 135lb weighted back extensions with a low pad / straight back - putting the dynamic work on the hams/glutes. i do 8-16reps of those consistently and only cut back when i feel some doms starting to build up.

at some point soon, my training will involve lots of front squats, power cleans, increased sets on weighted back extensions. speed will be from sprints / broad jumps. some maintenance paused full back squats / SVJ dunks here and there.

i will not disclose what im training for, but as long as i hit those numbers i listed.. 2012 will be a good year.  :P
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5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

LanceSTS

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Re: Lance / Adarqui - some questions about my new training Goals!
« Reply #3 on: October 17, 2011, 02:56:10 am »
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 cool man, good luck with it.  One more thing you need to think about is getting some help with your sprint starts/form.  That will knock a good amount of time off very quickly and will give you a set group of mechanics to focus on, so youre not running a different race each time you sprint.
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Kingfish

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Re: Lance / Adarqui - some questions about my new training Goals!
« Reply #4 on: October 17, 2011, 03:11:51 am »
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^ yes. the sprint (even if max if 60m) is a totally different animal compared to a bend-knee-push-floor SVJ. i will need personal coaching on this one.

i'm looking for a local coach here in the bay area and PMd AlexV also. found a NFL combine training facility a few minutes away. il probably go here.

http://payesplace.com/pro_athlete_training.php

until i get to train in a dedicated facility, my plan is to incorporate short sprints (in spike shoes) in a track oval close by, just building up volume with moderate intensity to improve my coordination. if i can do them daily, even better. il do those sprint drills seriously now while building up the front squats. once i get to decent front squat weights - and 300lbs doesn't feel heavy in the clean position, il put in some power cleans too.

il probably go to the oval, dynamic warmups, short sprints.. then head over to the gym and lift.





Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Lance / Adarqui - some questions about my new training Goals!
« Reply #5 on: February 13, 2012, 10:40:04 am »
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update on my 2012 goal..

- front squat in the mid 300s submax, probably good for 375x1 if i go all out.
- contrasting short sprints / sled drags for acceleration in preparation for a 15,30,45,60 meter sprints and a flying 30. all timed with photo-eye start/stop
- did not practice the broad jump and power cleans yet. too busy right now building more leg mass with 6-8rep back up sets.

lance.. i will test this coming summer. probably july/aug 2012.

something im thinking of doing daily also aside form the back squat
- maintain at least a repeatable 425 paused back squat.. probably improve to 440-450 paused in 2-3 months (may-june)
- short light sled drags for acceleration / skill work
- 3 singles of front squats after the back squats.. 300-325-350..up to 375 for peaking. too many reps of FS kills torso stabilizing muscles.
- power cleans from mid 200s to high 200s/low 300s with dimas like form.
- board jumps

im strong 2x a week but need a daily squat routine so i don't lose the skill of lifting heavy.

any suggestion/comments/program recommendation? i will be training in the combine facility 2x/month starting next week. and a full daily training as the combine approaches this aug.

thanks!


Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

Daily Squats Day 1 - Aug 30, 2011 and still going.

LanceSTS

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Re: Lance / Adarqui - some questions about my new training Goals!
« Reply #6 on: February 13, 2012, 09:43:13 pm »
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  Dont know what your sprint times are kingfish so its hard to say what I would recommend you do, but make sure your prioritizing that if thats whats lacking.  Thats cool you get to train at the better facilities there, Id imagine you can get some help and guidance there as well. 
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