I used to write down all my workouts, but it did not help, so I'm doing this more to educate and see what works and receive advice.
I've been training for VJ for about 3 years, and only in the past 2 months did I make significant progress above 30'. Most of that was due to a desire to maintain body weight so I never ate a lot, and was often inconsistent, I would get stronger, and then bound for a while and lose strength and not eat enough. I also really wanted to achieve 6% body fat and this really conflicted with training.

Then I developed tendonitis in my knees and didn't jump for months, still maintained 30-31 rvj, while sprinting instead. Right now my goals are to dunk on 10ft and run faster and faster.

I won't be doing much heavy lifting, I will be doing a lot of ballistic lifting though, and mostly jumping with the weights. I lift a sofa at home
 http://t.co/8Asilal

and occasionally go to Bally Fitness where I work as a personal trainer to lift if I feel like it. I'm working on bounding, and increasing the amount of strides I can handle before take off, some drop jumps, top speed sprints, and a lot of one footed jumping (long jumping in the pit and just practicing the one footed VJ).

I have a youtube channel myself and am going to upload a video on my bounding workout yesterday (it's more of an instructional video) but you can check out my bounding form and what not there.

Tests I will use:
Standing triple jump
Standing bounds from the 32 foot board in the long/triple jump pit (for my this equates to one standing two footed jump, then 3 alternate leg bounds)
3step triple jump, 3 step alternate leg bounds (equates to 3 strides)
1 step RVJ, 2 step RVJ, both sides
1 footed vert 3 step, 4, step, 5 step
30meter and 60m from 3pt stance

Measurements won't be exact except for the sprints, so for the jumps into the sand pit it's more about how far it looks, and this will work because if say I gain 3 inches, that's not significant at all, but 1 foot is significant, that's 3-4 inches each jump in the triple jump and bound tests and that should be noticeable easily.

Vertical will be measured by hand position on rim. Not going for exact values.


My workouts aren't planned beforehand very well either. I stopped doing that just because I had better results if I did a certain workout when my body was really ready for it. Since vertical jump/strength/power/speed training is so hard on the CNS and the sympatho-adrenal-system (SAS), I think it's healthier for me to workout based on 'feel' rather than a rational carefully planned out approach.

So if I don't complete as many bounds as I wanted to, it's no big deal, because strength gains aren't about quantity necessarily, whereas endurance kinda is.

Anyway here are the past workouts of the week starting Sunday.

Sunday:
Felt like lifting
1. Heavy (for me) squat jumps, 175 pounds, parallel, explode up jump up come back down, 3 reps.
Short rests, dn't know how long probably 30-1 min rests, completed 5ish sets. (stopped once I started to get slower and couldn't jump as high)

-first time doing squats in a while too but it felt great!
-It def doesn't target glutes as much as it does for some people tho, I don't know what the correct terms are but I think my legs are rotated inwards more making me quad dominant, and knees bend in a little definitely not out.

2. Trap bar lifts/jump (every exercise I do, is a jumping exercise, so you can assume that if I write lunge, squat, it means I jumped up with the weight)

I. one 45plate per side, partial ROM jumps to warm up (at the bottom of the motion just jump up and down without full extension or anything close to it)
II. 2 45 plates, 3 reps of jumps. Quite heavy, did 3 sets. Cooled down with 1 plate on each side and got some lactic acid in there b/c I felt like it even though I don't want to gain mass. (I've found that as long as I don't consistently do lactic acid trainig I lose the water weight very quickly so it doesn't matter, the high reps is more for health and working my lungs and sweating a bit more)
III. Just to play around I stiff-legged jumped with 1 plate each side and felt that nicely in the hamstrings


3. 4 sets of hamstring curls 160 lbs (every machine is different the one at school I can only do 90 with two legs), 3 reps each

4. Abductors/hipflexor/adductors
I love trainig my abductors, I am addicted to it so I use the hip machine a lot and use a lot of momentum. I keep my leg fully extended sometimes whlie abducting, or I will flex at knee and abduct and do a lot of partial ROM (in the very top ROM).

Some heavy sets till really fatigued then lighter ballistic.

Some upperbody stuff that doesn't matter really. Some leg raises.


Monday: played some bball and tested VJ. Adductors sore from squats and quads felt really fatigued. But low and behold I had a HUGE PR. Can't image what it'll be like once quads are recovered... I got my entire hand above an outdoor rim, which two weeks ago I got 5-6 inches of my hand above it. Crazy shit
 
I did some light bounding but couldn't handle too much and was a little fatigued from yesterday.
But I did some single legged partial and full ROM explosive cleans/deadlifts with my sofa. It's pretty cool b/c the sofa moves forward instead of straight up/down so I have to hop forward if I do a full lift. With the partial ROM, at the bottom of the lift, I just jump and feel crazy lactic acid build i nthe ankles and hamstrings. I do about 3-5 reps of like 4 sets until tired. It was hard cuz my quads were still sore but this was more pchain. I lift the sofa with one hand too so I can get greater hamstring stretch. Will post video soon.

Tues: Bounding day
Did a few block starts too, and I felt way more explosive from the squatting. I know my quads got stronger. Very good feeling.

I did short approach today, maximum 3 steps. I started with the standing tests and I easily demolished my previous best in the standing 4 step bound test (where I start at the 32 foot board, and do a standing too foot jump leading into 3 alternative bounds till I get into the pit)

II. 3 step lead in to a LL or a RR.

III. 3 step lead in to LL RR LL RR LL RR or until I reach the pit.

IV. 3 step lead in to LRLRLRLRL till hit pit.



TOday: Felt nice and explosive, but defnitely need to chill the adrenals out yo. Meditate and shit, but my lungs were craving a workout so..

I decided to run 400s for the first time. The only endurance I've done in the past year on my own has been 200 meter sprints aiming for 30 sec. With the club track team we did 3 min runs but I hated it so barely went to practice and I could feel my sprints getting slower from lack of speed work so it suckeeeeeed so fucking bad. God damn it. LOl. Those kids don't know how to train and I am way faster than them but it's okay they got me on endurance.

So I just worked on tendon running, I stayed on the ball of foot and had short contacts. That way I don't get slow twitch as much as if I jogged on my heels and spent a lot of time on ground. Went mad slow..... but my lungs felt it and I liked it.

I. 1:34
II 1:28
III: 1:28

then short break and did some striding for 100m. That just means I took nice long but slow strides, keep it powerful, gave my lungs a rest. Two of those.

Then one last 400 at 1:26, all out in the last 10 meters.

Then just a couple more 100s.

Then chill. Definitely felt good and I needed it.

He specializez in masturbation biomechanics™. Specialization field is "knob dynamics and elasticity".

This was a couple weeks ago before my 2.5'' PR this past week.
Had to edit the link

Hahaha yes I do go to UMD. That's exactly where I am. KNes major, neuroscience minor. Do you?




Yesterday I did some sprints after taking a couple days off.

Actualy I playe tennis for like 1.5 hours, def drained me and I went a little slower twitch.
But after I just practiced some light accelerations, 80 meter striding like 5-7 times, then 1 400m.



Today I really felt like bounding.
In the afternoon, I did some trapbar deadlift jumps, with 155 lbs, partial ROM (in the bottom of the lift I did the jumping but I did a few reps jumping with full triple extension). Only 3 sets, but of like 8 reps.

2. Trying to build rear delts, so I did some cable exercises of arm extensions. Doesn't really matter what they are called just pull the cable wideways and up a little bit alternating the way the palm is facing.

3. Also trying to build the entire delt complex in general so I worked on some cleans, but I just liftted the bar up while stnading using a little momentum.



Evening.
Bounding, felt really awesome. Also some short approach long jumps.
1. I did some from a standstill, alternating, and jumping on same leg.
2. Some 3 and 5 step triple jumps (LLR, RRL).
3. Some 3 and 5 step LL or RR really working on that second step, and that is the most demanding step in the triple jump where GRFs can reach 17-22 times bodyweight in elite TJers. I actually am going to really work on LLL and RRR since those are tough and I feel it the most there.
4. 3 step LLL RRR
5. 5 step alternating bounds LRLRLRLR. Going for distance, it happens so quick I can't feel where the damage is occurring, but I'm sure GRFs are high even thogh since it's not that vertical I can't be sure actally.
6. 5 step LL RR LL RR LL RR. These are probably the best really for developing tendon mass/strenght.


Also 5,6 and 7 step long jumps.
The 6 step is my favorite, I go RLR, LRL, 123, 123. I get real low in penultimate and just explode it feels amazing.

THe entire time I had a vision of my quadriceps just squeezing really hard and I really wanted to feel those short ground contact times and the explosion. An interesting craving. I definitely enjoy 1 legged VJ, and since it has been my strength I should probbly train it more, but I always wanted to improve 2. I'm going to do a lot more emphasis on single leg now.

Acceleration: 20m sprints, 3 reps. 2.8-2.9 sec. Gotta time my 30 again. Going for 3.75 hand timed, really easy to cheat though and hit the stop button a bit early, or even mess up and hit it late.

Soreness/notes/etc: Ankles are sore, especially my right ankle, mostly from sprinting before. But if they weren't I could easily do way more sprints. I'm feeling stairs tomorrow, my core is slacking i think in strength. My 10m accel went down a shitload, I don't know why, just neural probably. I'ts at a 1.8 now I consistently did 1.64-1.66 before, but I think it's cuz I was working on longer strides.

TOmorrow I'm feeling will be a great hip/core day. Lot of abductions (lol) adductions, hip flexions, and leg raises with weights. Maybe hamstring stuff. We'll see.

I think testing of the VJ will have to wait until next week. This past month it's been on a 2 week basis that I've tested, based on how I felt from my workouts. I guess i'm being consistent cuz I don't reall feel like jumping off two feet right now. I ried but it wasn't as high.

edit: also did some depth jumps after the bounding/sprints. The ledge was probably 18 inches or so. I performed a depth jump followed be 2-3 consecutive pogo jumps going for height. Quads felt a little lactic acid felt great really. Vigorous arm swing.

Much respect for the shoeless ME jumps. congrats on the PR

SEMI PR today. I'll explain. Here is picture, RL plant 1 step. (sorta, I do a lil skip with the right foot, take a nice powerful penultimate with left, bam plat RL).





SO in terms of strength gains, no PR. A relaxed easy low 1 step vj was about an inch less than previous PR. Powerful 1 step was the same.

I'm sure this will change since my BUTT IS SO SORE, and my inner thighs, and the very tip of my medial quadricep. So it wasn't really a good day to lif,t but I felt explosive. Now i'm working in a gym I'm lifting more, but i still feel really explosive because i'm not getting enough explosive training I guess despite jumping with weights...

So here's now I PRed. It was all technique. I reduced the time between the plant phase and takeoff phase. Now the plant phase by that I mean when my plant foot makes contact. The time between that and when the other food makes contact. I call that takeoff phase because once that foot makes contac tit's prett much a jump.

I just did this by focusing on kicking that take off leg out after it penultimated. It didn't work for my LR plant. Only the RL plant and I jumped 3 inches higher. I'd say another 1.5 inch PR compared to last time since I almost got my entire hand above the rim whereas in the other picture I did not.



It's weird because for a long time my RL plant was better than LR even though initially LR was all I did. Then it becamse LR again one day after my piriformis syndrome in left leg improved so maybe ROM betwe more glute activation. And now RL is dominating but I feel a bit restricted in left leg cuz of piriformis.


Anyway it's still successful even though I wanted to see strength gains. How do you expect that after you just did trap bar deadlifts, and bounding within the past 2 days/? haha it's all good

CURRENT GOALS
Now that I'm following this format i'm not sure anymore. I had a bunch, get VJ high enough to slam, get faster. SOrry if this is not detailed enough but worrying about specific numbers isn't going to help me anymore than keeping it vague. Oftentimes we achieve goals unconsciously, It's difficult to explain, but we don't think so much about the end product as we do the means to get it. And that's where my head is at all day everyday..preparing myself for sprinting, bounding, lifting, jumptesting, other tests, etc. SO with this format I will not repeat my goals, and once again I'm thinking about the trainig process not the end outcome.

MAJOR PR'S/MILESTONES
(will log after workout today)

DAILY PHYSICAL & MENTAL STATE
I feel calm.

Also when I sit I sometimes unconsciuosly start to flex my hamstrings alternately, this means it's time for some quick sprints, and definitely bounding/longjumping. I was going to sprint last night but didn't have the gas at like 9 PM after max jumps.

BODYWEIGHT (lbs)
I don't know don't care. I'm lean enough though so no worries about getting fat. Not logging bodweight again unless I have access to scale.

DIET
So I woke up in 5 hours at 5 am, feeling fine, awake, after a sweaty reamy night of sleep. Went to the park and practiced some qiqong/standing meditation and felt great. THen I ate a SHITTON of carbs, watermelon, some raw milk, yams.brown rice and slept for 3 more hours. Then I ate more watermelon, raw milk, and a little peanut butter with the watermelon, with some cinnamon and cocoa powder.

About to go to SMile Herb shop (pretty amn thankful i have this in my area) to pick up some green tea and ashwagandha.

SORENESS
Fell on my right butt a little after a max jump last night, so a tiny bruise but other than that nothng because I'm recovering to test my jumps yo

ACHES/INJURIES
Oh my b, glute bruise. Also right ankle is crakcing very slightly when putting smoe pressure, but I should be good for sprints today later.

FATIGUE
Not much, I'm not extremely energetic, I'm stable right now, but I ate a lot so yeah In a couple hours I should be.


(next post will be the exercises)

DAILY PHYSICAL & MENTAL STATE
Lotta testosterone. Woek up raging boner. I felt good to do max 1 footed jumps and max sprints today. I also am thinking sharply and angrily like to want to tear up people in arguments. But I relax too because I control that energy.



DIET
Woke up late (9:50), since I went to bed at 3 (might be because of ashwagandha which I just started again yesterday). Fasted until finished with m orning testing/workout.

SORENESS
Nope, been recovering.

ACHES/INJURIES
Nada really (piriformis symdrome for a whiel but its not much.

FATIGUE
No fatigue. Feelpretty animal.

Exercises:

from about 11:15 to 12:30

1. Skips warmup, dynamix glte stretches some leg swings.
2. Start jumping, 2 step SLVJ, then 3 step.


Unforunately I did not PR with my left leg, I did tie it, but barely. I did PR a good 2 inches with my right leg but I'm not really going for that. One reason I do not think I was able to PR is because i felt really quad dominant in my jumps. I'm not worried at all though, in fact I'm still happy. I've been doing so much two footed stuff, I just neurally forgot how to jump with my glute/hams. I usually feel it between my glute/ham from 1 footed VJs, but today not really.


Eventually when I did hit my previous PR, I did a 5 step, first two steps nice and slow, then faster one two jump. For the last three steps I also looked down a lot more which I think just lowered my center of mass. When I practice my 6 step long jumps I feel the same way, I get really low and look down till the last step and then I get my highest.

I just gotta get used to this again no big deal.


30m testing:

I ain't phased, I'm excited.


I then tried some bounding. Did 3 sets of RRR and LLL, but they were shitttt. It started to MONSOON, so I got drenched. But I think I might have lost it form 1 footed vert testing. I'll go get it in a couple days probably.

Also I still feel mad hip/glute dominant, they feel strong and I want to lift so I will later. When I jog I am extending more feels good.