Body stats
Age: 21
Height: 181cm/5'11''(w/o shoes) 183cm/6'0'' (w/shoes)
Weight: 80kgs/~175lbs
Standing reach: 230cm/7'6.5'' (w/shoes)

Current Jump stats
No-step: 29''
Running two-foot: 31''
Running one-foot: 32''

Long-term goals

No-step: 33''
Running two-foot: 36-38''
Running one-foot: 38''


Background
Did a lot of athletics in my youth, mainly focus on basketball now but am going to incorporate more track work into my training. My previous 1-foot RVJ pr was about 85-7cm (~35'') and SVJ about 31'' at age 18, but back then I didn't focus on vert primarily. Over the last month I've been preparing to get back into it, basically doing a lot of jumping at the courts getting technique back and building up to 1.5x bodyweight max squat at the gym, only decided to start a journal the other day to keep me motivated (as I've read motivation can dip after the first 6 weeks of a goal-focused program, don't want that happening!)


27/2/2011 - Lower body weights

Glute ham raises - 4x10-12 @ 88lbs
Full Squat - 1x8@143lbs (warmup) 3x8 @ 231lbs --> got hips below knees, probably too deep on some, but it hurt good
Single calf raises with 55lb dumbell - 2x8 for each leg
45 degree squat machine - 3x10@a pretty low weight, i forgot exactly what but it was around 120lbs

This hurt like hell the next day, especially hamstrings strangely, I think I need to work on my P-chain muscles as compared to my quads they're probably not equally strong. Also I would love advice on whether it's wise to hit all parts of the leg in one workout - I'm really not sure if this gives the best results.

Plyo workout next in a couple of days.
  oh yeah

3/3/2011

Gym sess

Was really pressed for time today, basically went in during a one-hour lunch break and did a quick session, but lots of squats so was ok.

GHR - 5x10@40kgs (88lbs)

Back extension - 3x10 holding 10kg plate (22lbs)

Squat - 5x7-8@105kgs (231lbs)

Feel like maybe I should be trying to add more weight to my squat for less sets...might need to focus on getting more base leg strength rather than split time between plyos and weights during the week

nice SVJ!



what kind of training did you do when you were 35 SLRVJ and 31 SVJ @ 18? just basketball etc? or what?





squat
lunge
ghr/reverse hyper/45deg hyper
calf raise

that's basically it imo.. if you make progress on those lifts/exercises, that'll hit every part of your legs properly and give you that power to achieve those goals.









i personally would get in some "plyo work" before each lifting session too.. it can be done in a very short period of time and really amps you up for your lifting portion of the workout.. you could do any of these prior: double leg bounds, MR halftucks, pogos, short sprints. etc.




good work man 3x5 @ 265 is already at that short term 285 lb goal, now get it for 5 in the next 4 weeks or so

keep it up man

pc

what was your best 100m? atleast you didn't have to work from running 13 seconds  I am pretty sure i'm running an 11something now, freshman year i ran 13 seconds last meet. Probably would have ran even slower earlier in the year.

Nice

Jumps

Did some jump tests today. The rims at the school I went to were a bit weird, it's on a hill so the court slopes up, one ring is a bit lower than 10' (prob about 9'10'') and the other is over 10' by an inch or two. So I took some videos on my phone and used the hangtime to calculate, SVJ was approx 0.79 (hard to be more exact with the video program i use, probably +/- 0.02) so 29-30'' would be a rough estimate (I'll post the video soon when I convert and rotate it...and set up a youtube account).
My RVJs were pretty crap, the surface was a bit slick cos it had been raining a bit but I was able to get a couple of inches over the high ring (so maybe 3 inches over 10').  123inches - 90.5 (standing reach)= 32.5''. Not great but not bad all things considered. Gonna try and get another jumping test done next week when I get a chance to go to an indoor court (my gym doesn't have one  )

Gym/track

Dynamic warmup drills

Sprints: 6x50m

Bounding: 3x30m

Pogos: 6x6

2-step Hops, alternating leg: 3x20m

Jump squat: 3x6@143lb

Squat: 1x6@275, 3x5-6@297lbs, 1x3@308lbs  <----just to see if I could go over 300lbs

Lunge: 3x3/leg @143lbs

This session and the last one I've based on some of the sessions from the ARowe power block so all credit to him. I had a look at some of the vid's adarqui made featuring him and it seems to have worked for him! The man can jump.

Jump test
Before I started today went to a outdoor court near the gym and did 6 SVJ tests. Got a fingertip or so above rim on all six attempts: 120 - 90.5 (standing reach) = 29.5 + a bit more (~1/2 inch over) ===> prob 30'' SVJ.

Before I started this journal I was around 29'' average SVJ, could sometimes touch ring, so I've improved nearly an inch in a month. Gotta keep pushing for progress!
Didn't do RVJs as it rained a lot this morn and I didn't want to risk injury (I nearly fell on my arse just dribbling around before the jumps  ), planning to do some Sun.

Track

Full stretch
Dynamic warmup
20m run-thrus X3
Full effort 60m sprints x 6

Gym

GHR holding 22lb plate: 3x8

Squat: 1x8@165lbs (warmup), 1x6@275lbs, 2x8@320lbs 

Calf raise holding 50lb dumbbell: 2x20 each leg

Bench press: 3x7-8@185lb

Lat pulldown: 3x6-8@154lbs

Been on fire lately with my squat. Out of all my lifts since I started the journal, this has imrpoved the most. At end of January this year, was struggling to do 253lbs, now can do 8 reps of 320lbs with good form.