|
Joel Smith
|
 |
« on: June 20, 2011, 06:34:34 pm » |
0
|
Hey, it's Joel Smith. I think a lot of you know who I am... training has gone well the last few years. I actually managed to set some great PR's after years of stagnation... including stagnant training programs I completed posting on the TVS forum. I am working on my youtube site a bit and starting an actual website with articles, programs etc.. which is coming up soon. It's going to be awesome. Diagnotisics: Age: 27 Height: 1.85m (just short of 6'1) Weight: 180-185lb All Time Records: Squat - 350, Front Squat - 275, Clean - 264, Snatch - 210, SVJ: 35.2" RVJ2: 40" RVJ1: 47", 30m FAT: 4.12 (could have blown the doors off this last year) High Jump 7', Javelin 197' Right now: Squat - not sure, 300-330 if I had to guess. Oly Front Squat 200x10, Snatch, 203 and rising fast, Clean ?? Right now: SVJ: 31-32", RVJ2: 38", RVJ1 ? My approach to training right now is simple. I don't plan my workouts, I just use my coaching intuition to create things for myself each day. When I am tired, I take a down week (usually in the form of low frequency/high intensity). I just go in the weight room, try to get pumped up and train hard. From all my years of doing this.... take what works for you, mix it up every few weeks, and go HARD. I am doing a lot of bartendaz style training for my upper body, it's great. Feel free to ask or comment away, Joel |
|
|
|
« Last Edit: June 20, 2011, 08:14:28 pm by Joel Smith »
|
Logged
|
|
|
|
|
Joel Smith
|
|
« Reply #1 on: June 20, 2011, 06:44:55 pm » |
0
|
Day 1 Baby! June 20, 2011 Lost my Vibram Bikeles last week, left them on top of my car and drove away. shiiiiiiieeeeeeeeeyyyat!!! Goals for this next month: Reach 33" standing VJ, Reach 39" VJ2, Reach 46" VJ1. Do a 180 two hand off two feet, and do 180 two hand off one foot from decent distance from hoop. Get both on camera and put them up. Should be pretty easily attainable. Morning Weightlifting Workout: Creatine Gatorade Mix Supplement Sprint Drills and functional movment warmup overhead squats full 2x10 with bar Single Leg Hang Cleans: 4x135, 3x155, 3x175, 2x185 3:3:x Front Squat: 155, 175, 175, 185 (got last set on camera...figuring out how to load it off my phone) 12" Box Stepup to (24" Top box drive knee) 2x5, 225, 245.... easy 5:0:x GHR: 3x5 (wanna make your hamstrings feel like jello?) 2x10 Big Toe Raises Light Finishing Exercises (finish with speed) 1x10 24" rebounding box jumps 2x20m high skip 1x20m repeating takeoff Chocolate Milk and Postworkout Recovery Drink Was thinking about going for a ten minute jog and stretch tonight, but I want to read my new book. Sprints and Depth Jumps tomorrow! |
|
|
|
|
Logged
|
|
|
|
|
Raptor
|
|
« Reply #2 on: June 21, 2011, 02:12:00 am » |
0
|
These clean and snatch numbers don't make any sense  In a way - wouldn't you be better suited to increase the squat to ~400 than anything else at this point? You're obviously converting a lot of that squat strength into explosiveness, so why not increase the max strength? |
|
|
|
|
Logged
|
|
|
|
|
Joel Smith
|
|
« Reply #3 on: June 21, 2011, 07:15:51 am » |
0
|
Yeah, to hit 40"+ off two feet, which is most definitely one of my goals, I need to get my squat up to around 400lbs. Right now I am loving the squat variations I am doing because they combine explosiveness with using the correct muscle groups.... and I am gaining well using them. Unfortunately they aren't getting me quite as much strength as a 5x5 system, which is what I was using for a long time before I got that 38-39" youtube jump. I actually hit 40" off two feet 2 years later not even really having backsquat in my program, but it was about 1 minute after I hit 261 with ease on PC from the floor. I was doing other squat variations for strength at this time though. A lot of tempo stuff and step ups. Something unique about my strength development is that I am diesel on 18" barbell stepups. Probably bc I am a single leg jumper, watch Stefan Holm do 400 on this exercise and you will know what I mean! I'll get a video for you next time I do it. I rep 250 on this exercise, and if you used the calculators, my squat should be over 400. I guess right now you could call my program very balanced. It is not true block periodization in the sense that I am not really emphasizing any one ability too heavily right now.... but I do need to get that squat up, you are right. My oly lifts will increase in proportion to my squat though.... if I squat 400, I'll clean over 300 easily. |
|
|
|
« Last Edit: June 21, 2011, 07:17:48 am by Joel Smith »
|
Logged
|
|
|
|
|
Raptor
|
|
« Reply #4 on: June 21, 2011, 10:05:56 am » |
0
|
Exactly. I used to do step-ups using 3 or 4 25 kg plates for the non-Olympic bar (they have a smaller bar diameter and are more thick and are stable enough one on top of others to do step-ups on them) that amounted to about... I don't know, maybe ~30 cm? (12 inches) but it felt sooooo easy... it was more the weight on my back that was bothering than the actual exercise itself... way too easy for the legs, way too hard for the back. However, doing split squats, whilst not that specific, is great. It's also a different feel when I use dumbbells vs. a barbell. Definitely harder with dumbbells for some reason. |
|
|
|
|
Logged
|
|
|
|
|
Joel Smith
|
|
« Reply #5 on: June 21, 2011, 05:19:19 pm » |
0
|
June 21, 2011 Tuesday: speed and plyometric Supplements/Recovery: The usual, creatine/chocolate milk, then contrast shower post workout. Dynamic Warmup 3x20m, 3x30m, 2x40m sprints in spikes on track, 2-3' rest 2x Standing 5 Jumps: about 50' on turf, could have gotten another foot at least in sand  2x5 Depth Jump 30" over hurdle: first set at 48", second at 50" increasing by 2". Made 52" http://www.youtube.com/watch?v=t1rfTfJ7iDgfoot was hurting a bit, so instead of STJ off box, 2x5 BWOH med ball throws with 5k ball Barbell Bench Press: 135x10, 175x5, 195x2, 205x4... maybe could have gotten one more Good workout, getting back to where I need to be. I have about 4 months of consistant training under my belt at this point. I got sidetracked back in December/January, so it's nice to have the train rolling again |
|
|
|
|
Logged
|
|
|
|
|
Joel Smith
|
|
« Reply #6 on: June 22, 2011, 09:19:34 pm » |
0
|
Wednesday, June 23, 2011. Just a fitness day. No intense CNS work jog 800m hurdle mobility stride 100 + pushups/situps x 5 (2x through) a bunch of pullups (did 8 pike pullups, and 3x with a 35lb plate on my knees tucked forward) tomorrow, lifting. SNATCH DAY! |
|
|
|
|
Logged
|
|
|
|
enserv54
Newbie
Posts: 31
|
|
« Reply #7 on: June 23, 2011, 05:18:15 am » |
0
|
47"?  |
|
|
|
|
Logged
|
My stats compared to NBA 2011 rookie draft combine:
SVJ: slightly better than isaiah thomas.
RVJ: around derrick williams.
Weight: everyone is heavier than me.
Height : everyone is taller than me.
Squat PR: even jimmer can squat better than me.
|
|
|
|
Joel Smith
|
|
« Reply #8 on: June 23, 2011, 02:48:26 pm » |
0
|
Yes, 47" as measured by head height. Actually more that I think about it, it was 46", because I could get my head 1" from the rim. Measuring by head height is lame though, because measuring by arm height will always get you a few inches less because of the way your COM changes when you lift your arms up or bring them down. |
|
|
|
|
Logged
|
|
|
|
|
StuckInTheAir
|
|
« Reply #9 on: June 23, 2011, 03:57:58 pm » |
0
|
Yes, 47" as measured by head height. Actually more that I think about it, it was 46", because I could get my head 1" from the rim. Measuring by head height is lame though, because measuring by arm height will always get you a few inches less because of the way your COM changes when you lift your arms up or bring them down.
Vid man. A 46" jump NEEDS to be seen. |
|
|
|
|
Logged
|
Aiir's Journal ::: Aiir's VideosNFL shape. Skill, Speed, Strength, Stamina."When I was growing up, everbody laughed at me when I said I was going to be a profession basketball or football player.....I'm the one laughing now" -Allen Iverson
|
|
|
|
Joel Smith
|
|
« Reply #10 on: June 24, 2011, 02:36:32 pm » |
0
|
Yes I'll get a video up soon! I am always hesitant to post any sort of jump dunk vids unless I feel it is fairly elite status, haha. I do have a video of me hitting my elbow on the rim on my youtube site from 2 years ago, but I think my jump was only about 44-45" at that point using the head as a measurement. Post from last workout was delayed because of a story I'll get to in my entry here. Thursday, June 23, 2011 Strength Day: Dynamic Warmup Overhead Squat 2x10 Full Snatch from Floor: 135x3, 145x3, 155x3, 165x2, 175x2, 185x1, 195x1, 213x1 (fail), 218x1 (fail)  GHR 1x10 Hit a 39" running vertical off 2 feet before the last attempt at measured by hand height (135.5") Really close on the last two attempts, got under it, just caught it a little too far foward. I kept it short because I was going big on the snatches, and I was also playing basketball later that night. Basketball went great, I was really getting up. On one break, I was going full speed, jumped off one leg from about halfway down the lane, and dunked with 2 hands, but was going so fast when I hit the rim, I flipped off and landed on my head. 4 hours later I had 22 stitches, no joke. You'll see the scar the next youtube video I post. |
|
|
|
|
Logged
|
|
|
|
|
Joel Smith
|
|
« Reply #11 on: June 25, 2011, 08:27:15 am » |
0
|
Destroyed my head two days ago, but still trained yesterday. June 24, 2011 My right knee has a contusion from that hard landing on thursday as well, but it's ok. Dynamic Warmup 3x20m, 3x30m, 2x40m sprints in spikes 3x10 bounds for distance (110'6") I can do much better than this! My goal is 120' in the next 4 months. This should bring me up to somewhat elite status. 1x10 depth landing off 30" box shooting for being smooth and quiet. My all american high jumper was much quieter than I am. |
|
|
|
|
Logged
|
|
|
|
|
allstar09
|
|
« Reply #12 on: June 25, 2011, 04:58:34 pm » |
0
|
Far out man! 22 stitches is intense! |
|
|
|
|
Logged
|
|
|
|
|
Joel Smith
|
|
« Reply #13 on: June 25, 2011, 07:39:35 pm » |
0
|
haha, for sure. I just uploaded my picture to flickr  never uploaded a picture, hopefully that works. My head is still swollen, haha. Here is an old training video with me doing some holm hurdles and hitting my elbow on the rim (43" ish vertical, but not totally sure), although I improved my jump a few inches after this day, and can jump higher now. I'll try and get some more videos as soon as I don't have to worry about my head splitting open again http://www.youtube.com/watch?v=3OTYavQr3OAtodays workout June 25, 2011 dynamic warmup, a lot of multi directional walks 3x200m in 31,31,27 with three minutes rest a lot of random upper body and core work in the weightroom. Did 5 bicycling pullups in a row going side to side bartendaz style, and i think i could have gotten about 3 more, so this is good. Also did a few goblet squats and pistol squats because my legs were feeling pretty good and I am not lifting again until monday. |
|
|
|
« Last Edit: June 25, 2011, 07:44:19 pm by Joel Smith »
|
Logged
|
|
|
|
enserv54
Newbie
Posts: 31
|
|
« Reply #14 on: June 25, 2011, 08:58:49 pm » |
0
|
|
|
|
|
|
Logged
|
My stats compared to NBA 2011 rookie draft combine:
SVJ: slightly better than isaiah thomas.
RVJ: around derrick williams.
Weight: everyone is heavier than me.
Height : everyone is taller than me.
Squat PR: even jimmer can squat better than me.
|
|
|
|
