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twhite

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adarqui:
he's a 4.2x 40 yard dash, 39" legit SVJ guy.. 10.5-10.6 100m I think.


4.29 40 on track:

http://www.youtube.com/watch?v=ubcHsirmnxU




nice post by him on another forum:


--- Quote ---8/13

Training Update:

I’ve been experiencing some very good gains as of late from following a loosely regulated template. To be honest it’s been a huge help to take a break from logging each workout, as this tends to lend itself to excessive introspection and viewing training through certain paradigms that cloud the clarity of my cybernetic scheme.

I start with my end goal in mind and establish my structure around that. My goal is to be in the NFL this season, to accomplish this I need to be ready within a 24-48 hour window to perform at the highest level. This dictates a few things:

1. I must keep the overall volume low.
2. I can’t afford to have significant DOMS or CNS fatigue.
3. My 40 yard dash technique and execution must be at peak level within 24-48 hours.
4. I must have a solid base of conditioning to endure an hour workout consisting of route running and a 40 yard dash.

Now on the surface this seems easy enough to formulate a general plan. However, I must balance these with my inherent idiosyncrasies that I’ve learned through trial and error, the school of hard knocks and even observations from other top athletes. Among these are:

1. Splitting things up into high CNS days and low CNS days is a fantastic concept that is a foundation of my training system. However, in my current situation I can’t afford to have my high days get too high. The cumulative effect is what I’m after, not the best sprint session+the best weights session. Oftentimes if I have a tremendous sprint session I will scrap all the weights for the day or just do upper body lifts. Conversely, if I am feeling out of sorts and my timing is off during my sprint session and it’s not a neural fatigue issue, I’ll hit the lower weights harder than usual.
2. Traditional peaking schemes are hit or miss with me. I think I’ve fallen victim to both extremes in terms of peaking. I’ve gone too high in terms of intensity and come in excessively fatigued and I’ve also fallen victim to Acute Relieving Syndrome by dropping too many stressors at one time and coming in flat. What I’ve found to work best is to keep the density/frequency of training high but the volume low and the intensity capped at 85-90% or so. This is similar to the experiences of a few on the board and Pfaff has made similar statements about guys setting PR’s in the middle of a training cycle.
3. I prefer to have some type of “bodybuilding” in the program at all times. I feel it improves my tissue quality and elasticity.
4. I respond extremely well to using complex training with lower body lifts and jumps in the weight room.
5. I sprint much better in the evening than in the morning or early afternoon, this is problematic seeing that most NFL workouts occur early in the morning. I’ve begun to combat this by running EARLIER than I would for a workout. This has an added benefit considering the sweltering heat this time of year in Texas. I try to run before 8 AM.
6. I’ve found that mood is a poor indicator for performance in my case. I’ve had some great sessions on days where I didn’t “feel” like training. The best indicators for me are the tap tester and how my hands and feet feel.
7. I need to have two acceleration sessions per week; volume is secondary to the technical aspects I need to continually keep fresh. Acceleration is a skill!
8. For upper body strength I do well with the bench press as my primary lift alternating heavy days (heavy doubles or triples) and another day of repping out a certain weight (often in a 531 style progression) or Myo-reps.


With all these considerations in place, you now have the framework for my programming. In a practical sense it looks different each week. Some weeks I recover exceptionally well and hit 3 HI days in a scheme that looks very much like a CF/Pfaff template. Other times it takes the shape of a 4 day upper/lower routine with upper weights on speed days and MB and plyos with lower body the next. I’ve also had weeks where I alternate weights and speed on a daily basis. The most important factor is listening to my body and never pushing beyond the least amount of volume necessary for continual progress. I rarely seek the amazing workout and leave a lot in the tank.

Recently my training has most closely resembled Jason Hartman’s training method. It is characterized by doing the least amount of work necessary for the desired adaptations. Due to the fact that I never accumulate a large amount of fatigue, I’m always very close to high performance levels.

Here is a sample week.

Monday/Friday: Acceleration/speed- no more than 300 yards total typically although the number is arbitrary, sometimes it’s more, sometimes less. This often takes the shape of 20-40 yard sprints or a few FEF’s.
Primary weights- Squat and Bench are primary. Depending on how I feel I either go for heavy doubles and singles on the squat up to 85% or so for around 10 total reps in that range or I will do something like 4x4@70-75%. For whatever reason I got a wild hair a week ago and did a single at 525, despite rarely going above 405, I’ve still got it. For the upper body I either go for heavy doubles or triples (350x2 a few days ago, fairly easy) or do Myo-Reps/rep out (255x17+3+3+3+3, 275x12+2+2+2+2, 315x9, 225x24 in the past few weeks). I complex my squat with jumps, either broad, 3 fold or vertical, and have jumped 10’10 recently.
I also did two weeks of work with a descending protocol from Stu McMillan where I did a complex of band squats, DB jump squats, hurdle hops and starts. I finish with a tricep exercise and either a single leg or hip extension exercise.
Tuesday/Thursday: Bodybuilding/aux. weights - Nothing special, only guidelines are sparing the CNS, getting a good sweat and promoting circulation. I do shoulders, bi’s/tri’s, a few core exercises and high rep hyper circuits.

Wednesday (sometimes Saturday as well): Pull emphasis in weight room and CSW or routes- I perform snatches, pulling exercises and more posterior chain work. For my movement work the intensity is down and I emphasize technical route running and upright running. Something like 5-8x50-80 is typical.

I’ve been very healthy, rarely fatigued and have set PR’s across the board over the past month. In short, I’m in the best shape of my life.

Another thing I’d like to address that can be very beneficial is the use of Intermittent Fasting for body composition goals. Not too long ago I was 220 at 6.6% on the calipers, while this is a great weight for me in terms of physique and general combine type work, it does not lend itself to coming quickly out of breaks when running routes. As a result and on the recommendation of our own gnolottrohs, listen to this guy, he’s extremely bright, I started on an IF regimen. A few weeks later I’m 213 at 5.7%, still setting PR’s in the weight room and have my quickness back. It’s scary how well this works in terms of effectiveness and partitioning. Look into Martin Berkhan and John Kiefer’s work.

Thanks for indulging me, as this is as much for me as it is for you guys. Hopefully this will encourage you to learn to train in the most optimal fashion for your given needs.

--- End quote ---

Joe:
Good post, but I LOLd at "cybernetic scheme."

LBSS:

--- Quote from: Joe on August 13, 2010, 05:26:32 pm ---Good post, but I LOLd at "cybernetic scheme."

--- End quote ---

Yeah, me, too. Haha. The dude is obviously a beast, although 213 at 5.7% is next to impossible without roids.

LBSS:
Also, what forum was that on?

Joe:

--- Quote from: LBSS on August 13, 2010, 06:03:32 pm ---Also, what forum was that on?

--- End quote ---

http://dbhammer.proboards.com/

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