For the latest ADARQ.org, click the dated links: *NEW* 08/22/2011, *NEW* 8/10/2011, 07/16/2011, 07/14/2011, MAY DUNK MIX 05/31/2011, 04/31/2011, 03/20/2011, 03/16/2011

Welcome, Guest. Please login or register.
Pages: 1 ... 5 6 [7] 8   Go Down
« previous next »
  Print  
Author Topic: thewon888 overall fitness/vertical jump improvement program  (Read 2629 times)
0 Members and 3 Guests are viewing this topic.
thewon888
Full Member
***
Posts: 156


View Profile
« Reply #90 on: January 12, 2012, 04:54:42 pm »
0

MONDAY 1/9/12 LEGS

Dyn wu

Single leg box jumps- 24inchx 5 lft rt
Single leg box jumps(reactive after 1st jump)- 24inch x5 lft rt, 5, 5
Single leg side2side cone hops- 6inch x8, 8, 8
Single leg depth jump- 24inch x 5

Bss w/ pad and step goblet style- bw x4, 60x8, 70x8, 80x8 (long rests, was very difficult)
Rdl- barx8, 115x4, 165x4, 215x2, 215x8, 225x8, 8(hard) (all w/ 35lb max plate for rom)
Single leg calves- bw x24 lft rt, 24, 20

Stretching

***wanted to do front squats, but someone jacked squat rack  Sad ***
Logged
Stats:
Age-29
BW-162
Ht-5'11 w/shoes
Max Reach-7'9 w/shoes
Standing vert-26'(outdated)
Max dlrvj-36'(1/3/12)
thewon888
Full Member
***
Posts: 156


View Profile
« Reply #91 on: January 12, 2012, 05:09:07 pm »
0

WEDNESDAY 1/11/12 PUSH/PULL CIRCUIT

SET 1- Single arm incline bench 40lb db x15 lft rt/ Db row 50lb x15, Wide dips x 15/ Wide body rows w/ swiss ball x15, Hanging side knee lifts x8

SET 2- Sa incl bench 50lbx12/ Db row 60x12, Wide dips x 15/ Wide bdy rowsx 15(12,1,1,1), Hanging side knee lifts x12

Stretching

*** only 2 sets and was exhausted rest ~30sec alt sides, ~1-2 min btw exercises***
Logged
Stats:
Age-29
BW-162
Ht-5'11 w/shoes
Max Reach-7'9 w/shoes
Standing vert-26'(outdated)
Max dlrvj-36'(1/3/12)
thewon888
Full Member
***
Posts: 156


View Profile
« Reply #92 on: January 13, 2012, 02:30:55 pm »
0

FRIDAY 1/13/12 LATS/SHOULDER CIRCUIT

Really like Joel Smith's pull up routine and will be using it in my routine.
<a href="http://www.youtube.com/watch?v=FtaCJkx-hXY" target="_blank">http://www.youtube.com/watch?v=FtaCJkx-hXY</a>

Dyn wu


SET 1: Wide grip pull ups x5/ 1arm kb press 25x6, Underhand wide pu x5/ 1arm kb press 30x5, triangle pu x5/1 kb press 35x5, triangle pu x5/kb press 40x5, side2side pu x5/ kb press 45x5, side2side pu x5/ 1arm db press 50x5

Set 2: Same workout but w/ 55lb db 1 arm pressx5

Standing single arm kb curls/ single arm overhead tri press - 25lbx6/25x10, 30x6/30x8, 30x3/30x6

Hanging knee ups x8,8,8 w/ kneeling on swiss ball(balance) btwn sets

Stretching
Logged
Stats:
Age-29
BW-162
Ht-5'11 w/shoes
Max Reach-7'9 w/shoes
Standing vert-26'(outdated)
Max dlrvj-36'(1/3/12)
Raptor
Hero Member
*****
Posts: 5320

raptorescu
View Profile Email
« Reply #93 on: January 13, 2012, 03:33:49 pm »
0

Haha I do something very similar to that routine.
Logged
thewon888
Full Member
***
Posts: 156


View Profile
« Reply #94 on: January 17, 2012, 03:35:54 pm »
0

Quote from: Raptor on January 13, 2012, 03:33:49 pm
Haha I do something very similar to that routine.

Nice, that 4 way pullup routine has me hitting/getting sore in muscles I never knew I had.
Logged
Stats:
Age-29
BW-162
Ht-5'11 w/shoes
Max Reach-7'9 w/shoes
Standing vert-26'(outdated)
Max dlrvj-36'(1/3/12)
thewon888
Full Member
***
Posts: 156


View Profile
« Reply #95 on: January 17, 2012, 03:50:27 pm »
0

SATURDAY 1/14/12 LEGS

Dyn wu

Single leg tuck jumps- x8 rt lft, 8
Single leg butt kick jumps- x8, 8
Side2side single leg cone jumps- x8, 8
Single leg depth jumps- x5 (24inch box)

Bss goblet w/step n pad- bwx4, 65lbx5, 75x5, 80x5
Rdl w/ 10lb plate underneath ball of foot- barx5, 95x5, 115x3, 155x3, 175x5, 195x5, 215x5 (35lb largest plate to increase rom)
Single calves- bwx 18(slow eccntric), 18, 20
Front squat- 65lbsx5, 95x3, 135x3, 145x3, 155x3, 165x2 (fingerpad killed)

Stretching

***Going to change the leg workouts to a plyo/weakness day and a weight training day, mainly because my muscles are ready to go again when doing lower strength reps, while my joints and tendons need more rest. Plyo's every 4 days or so and weights whenever soreness is gone.***
Logged
Stats:
Age-29
BW-162
Ht-5'11 w/shoes
Max Reach-7'9 w/shoes
Standing vert-26'(outdated)
Max dlrvj-36'(1/3/12)
thewon888
Full Member
***
Posts: 156


View Profile
« Reply #96 on: January 17, 2012, 10:17:37 pm »
0

TUESDAY 1/17/12 LEGS

Dyn wu

Ghr- bwx5,5,5,5 all assisted full rom (can't do a single natural anymore)
Calves on hack squat mach- 1leg 4plates x8 rt lft, 8, 6
Front squats- 65lbsx5, 95x5, 135x5, 145x5, 155x5, 165x4
Hyperextension- bw w/ hands over headx10, 8,8 all slow on the eccentric

Stretching
Logged
Stats:
Age-29
BW-162
Ht-5'11 w/shoes
Max Reach-7'9 w/shoes
Standing vert-26'(outdated)
Max dlrvj-36'(1/3/12)
thewon888
Full Member
***
Posts: 156


View Profile
« Reply #97 on: January 18, 2012, 09:15:43 pm »
0

WEDNESDAY 1/18/12 CHEST/BACK CIRCUIT

Dyn wu

SET 1: Single arm bench 45lb dbx15/ 1arm db row 55lbx15, 15 dips/12 inverted rows(10side2side)
      2:                          50lbx12     /                   60lbx12, 15 dips/10 (8s2s)
       3:                          55lbx10    /                    65lbx10, 15 dips/10(8s2s)

Hanging leg raises- bwx7,5,4 (toes to ceiling, hard!)

Stretching

*** rest ~30-60sec btw sides, ~1-2 min btw exercises, nauseous by 3rd set***
Logged
Stats:
Age-29
BW-162
Ht-5'11 w/shoes
Max Reach-7'9 w/shoes
Standing vert-26'(outdated)
Max dlrvj-36'(1/3/12)
thewon888
Full Member
***
Posts: 156


View Profile
« Reply #98 on: January 21, 2012, 01:59:36 pm »
0

SATURDAY 1/21/12 LEGS

Wu- elliptical 2.5 min
Bss w/ step n pad(goblet style)- bwx5, 70lb dbx5, 80x5, 90x5
Ghr- bwx6,6,6
Calves- 1 leg rt lftx20,20,18
Paused Front squat- 65lbsx3, 95x3, 135x3, 155x3, 165x3, 175x3
Rdl explosive- barx5, 95x3, 155x3, 205x3, 235x3, 245x3, 255x3(hrd/ felt heavy)

Stretching
Logged
Stats:
Age-29
BW-162
Ht-5'11 w/shoes
Max Reach-7'9 w/shoes
Standing vert-26'(outdated)
Max dlrvj-36'(1/3/12)
thewon888
Full Member
***
Posts: 156


View Profile
« Reply #99 on: January 24, 2012, 09:38:09 pm »
0

TUESDAY 1/24/12 PLYOS

Dynamic wu

Single leg tuck jumps- x8 lft rt,8
Single leg butt kicks- x8, 8
Single leg side2side cone jumps- x10,10

double leg Tuck jumps- x10,10
Butt kicks- x10,10
side2side jumps- x10,10

Hip abduction machine/ Hip adduction machine- 50x15, 60x12, 70x10, 85x10(same weight used for both exercises as supersets)

Stretching
Logged
Stats:
Age-29
BW-162
Ht-5'11 w/shoes
Max Reach-7'9 w/shoes
Standing vert-26'(outdated)
Max dlrvj-36'(1/3/12)
thewon888
Full Member
***
Posts: 156


View Profile
« Reply #100 on: January 25, 2012, 12:40:53 pm »
0

WEDNESDAY 1/25/12    LATS/SHOULDERS CIRCUIT

Dyn wu

Set 1: Wide pux5/ upside dwn pushupx5, wide underhand pux5/ udwn pushux5, triangle pux5/ updwn pux5(4), triangle pux5/single arm kb press 35lbx5, side2side pux5/ kb press 40lbx5, side2 side pux5/ kb press 45x5

Set 2: same circuit increasing each single arm press up to 65lb dbs for 1 set and then pyramiding back down to 50lb's the rest of the way

Set 3: circuit same reps of 5 for each pull up

Stretching

*** exhausted, switching back to straight sets next workout***
Logged
Stats:
Age-29
BW-162
Ht-5'11 w/shoes
Max Reach-7'9 w/shoes
Standing vert-26'(outdated)
Max dlrvj-36'(1/3/12)
thewon888
Full Member
***
Posts: 156


View Profile
« Reply #101 on: January 27, 2012, 12:42:20 am »
0

THURSDAY 1/26/12 Ball

Jumped right into a pickup game and my knees and body were in pain. Joints are not healed from the intense plyo workout on Tuesday (2/10 inner joint pain) and my sore lats/shoulders/tri's(6/10) lead to almost no core strength from doing the pullup/shoulder circuit yesterday.

Vertical was decent after 2 games,grabbing rim w/ 2 relatively easily off self lobs (~4-5 inches over the rim 2hands), but still not enough hops or coordination. So I've decided to add in a lighter more functional leg exercise circuit day to help tie everything together.
Logged
Stats:
Age-29
BW-162
Ht-5'11 w/shoes
Max Reach-7'9 w/shoes
Standing vert-26'(outdated)
Max dlrvj-36'(1/3/12)
thewon888
Full Member
***
Posts: 156


View Profile
« Reply #102 on: January 28, 2012, 07:09:54 pm »
0

SATURDAY 1/28/12 LOWER BODY

Did this workout <a href="http://www.youtube.com/watch?v=rcft2A73rGY" target="_blank">http://www.youtube.com/watch?v=rcft2A73rGY</a> , dude has some serious hops, but I'm not sure who's workout it is because flightright101 has the same exercises posted. Either way it was a good change up and felt it in my hip flexors.

Dyn wu

Set 1: Overhead lunge 25lbx16( 8/leg), inbetween legs lunge 25lb kbx16( 8  ), squat to upright row 2(8kg kb's)x8, jump squats to row 2(8kg kb's)x8, bss w/ jump 8kgx8, 1leg rdl 2(8kg kb)x8, inverted calvesx50

Set 2: same but used 2(4kg) for bss jumps
Set 3: same 2(4kg) for bss

Hip abduction/hip adduction machines
100x10         /x10
105x10         /x10
105x10         /x10

Stretching
« Last Edit: January 28, 2012, 07:12:52 pm by thewon888 » Logged
Stats:
Age-29
BW-162
Ht-5'11 w/shoes
Max Reach-7'9 w/shoes
Standing vert-26'(outdated)
Max dlrvj-36'(1/3/12)
Raptor
Hero Member
*****
Posts: 5320

raptorescu
View Profile Email
« Reply #103 on: January 29, 2012, 05:51:44 am »
0

Sorry but...

That guy is jumping like he is because:

1) He's genetically gifted;
2) He's very reactive (see 1)
3) He's genetically gifted
4) He can plant at a very high speed and jump (see 2)
5) He's genetically gifted

And not because of that shitty workout.
Logged
thewon888
Full Member
***
Posts: 156


View Profile
« Reply #104 on: January 29, 2012, 04:34:50 pm »
0

Quote from: Raptor on January 29, 2012, 05:51:44 am
Sorry but...

That guy is jumping like he is because:

1) He's genetically gifted;
2) He's very reactive (see 1)
3) He's genetically gifted
4) He can plant at a very high speed and jump (see 2)
5) He's genetically gifted

And not because of that shitty workout.

He's definitely genetically gifted, but he does do that workout and isn't trying to sell anything so I'm going to add it into the mix and see if there are positive results. I feel like adding in any new routine that emphasizes good controlled eccentric and explosive concentric will be beneficial to my goal of jumping higher for a period of time.
Logged
Stats:
Age-29
BW-162
Ht-5'11 w/shoes
Max Reach-7'9 w/shoes
Standing vert-26'(outdated)
Max dlrvj-36'(1/3/12)
Pages: 1 ... 5 6 [7] 8   Go Up
  Print  
« previous next »
 
Jump to:  

powered by TickerIt