AGE: 20
HEIGHT: 6'1
WEIGHT: In lb.175
SLEEP SCHEDULE: about 12-11...sometimes if i don't need to get up early i go to sleep at 1-2
BODY TYPE: Athletic,about7-10% body fat depending on my diet and workout.and i have a pretty ripped upper body
GOALS: 1: get to 40" standing
2: 5% body fat
3: all the above at 80+ kg (weight)
CURRENT ABILITY:Standing vertical jump - 75 cm
Running vertical of 2 - 85 cm
Running vertical of 1 - 95 cm - 1m
INJURY HISTORY: 8 years ago i had a very bag knee injury,3 years ago i had a pretty bad ankle injury and some light ankle sprains here and there.
TRAINING HISTORY & ACHIEVEMENTS:As i said above,i'v done some vertical jump programs...so i consider myself one of the hardest workers on the planet! ...and achievements consist in vertical jump gains...lower body fat,all around better athlete.
CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: In the last 3 months i did a program,with a phase of strength (4 weeks) with light plyo and sprinting uphill,phase 2 was a slight delaod and some more plyo work bounding,sprinting,depth jumps,sitting jumps...(also a 4 week phase) and then a 2 week phase of very low % of max lifts and the same plyo exercises and some jumping technique.And i play basketball about one time a week
BRIEF OVERVIEW OF CURRENT DIET: I'm trying to pick that up,sometimes i lose track of my eating...but overall is good.i take vitamins,minerals,calcium,fish oil...post workout i drink a protein shake with some vitamins . The bad part is eating chocolate and other sweets.
IMPORTANT ACTIVITIES: disregarding school...everything is flexible around my training.But considering that i am at a university i don't have that many classes.
In the last 3 moths i did the VF program which did boost my standing vertical jump by 4 inches
On VF : I think disregarding Adam's "dark side" and all the marketing bullshit the program is very solid especially for beginners.
But on that note i'm off doing preset programs that are not flexible for ones needs,so i think i know a bit about training and with the staff here i can do great.
Current lifts :
Squat : 160 kg (it may be higher)
Semi Squat: 190 kg
Snatch : 55 kg (witch i just started to train about 3 weeks ago )
Power Clean : 65 kg (same as the snatch )
Deadlift : 100 (witch i did about 1 month or so back...i know it's crazy how low it is,but i never had the deadlift as an important lift in my program so think i have allot to improve here)
everything above is looking pretty good, nice gains on VF.
Right now my workout it something like this :
-Monday
1: sitting jumps of one leg - 3 x 10-12
2: deapth jumps - 3 x 4-8 depending on the hight of the box (and this si where i need some helps form you adarq,if the box is 60 cm the jumps of that is 60,if it's 50 cm the jump is 60 and if the box is 40 cm the jump 60 cm...so i really need some help here because i don't know much about this
)
go with the box height that will get you closest to your standing vert (75cm), so, the 60cm box is still getting you 60, so that's a good box height for you. i would use set x rep schemes for DJ's like this: 3-4 x 5, for now.. make sure you get 15-30seconds between each jump, and 5minutes rest between sets of depth jumps.
I'm surprised your depth jump height is so much lower than your standing vert height.. 75cm vs 60cm is pretty big.
You can't do depth jumps all of the time though at high box heights, so, unless you're in an intense DJ block, you'll want to be getting most of your reactive work from:
- MR half tucks
- MR pogos
- MR double & single leg bounds
3: this may be lunge jumps or some spring jumps ( i don't have much room to work with so i can only do stationary plyo movements)
4:Snatch -warm up set-and then gradually increasing the weight to a 1 rep max
5: Squat - warm up set (50-60 kg)-and then depending on the phase i am on...it may go to max or just some series with 60-70%-80%.
rotate your volumes a bit on squat, you want to hit a few ranges of the spectrum, such as:
day 1 = 3-4 x 8-10
day 2 = 3-4 x 5
day 3 = 1 x 5 (true 5RM)
those will all feed off each other, reducing staleness.
6: Step ups with weight: the weight is moderate so they are pretty explosive
-Friday the plyometrics may be the same with some changes and in the lifts i may change the snatch with the power clean,the squat with a deadlift and the step ups with some lunges with weight.
- tuesday,thursday and saturday i do some upper body work...wenseday i have a day off because i have allot of classes on that day...
SO....considering everything above i am opened to pointers,new program based on my needs, so... express yourself
if you're still making progress in strength with what you're doing, i'd stick to it for now, i'd just make those small changes with DJ's/squat volume..
Thursday workout:
*Dynamic warm up
3 x 5 Deapth jumps (40 cm box)
3 x 10 Sitting jumps-one leg
3x 5 Explosive snatch (40 kg )
3 x 5 80 kg Deadlift
1 x 1 110 kg -PR
Deadlift
than i did some jumps of 2,with a short run up (2-3 steps).It felt good and i wanted to finish with some explosive jumping
*cooldown...and static stretching.
congrats on PR man, that's a nice workout.
are you warming up good? make sure you're warming up real good, doing some short sprints (10 yarders) etc, so that you're firing on all cylinders come the first exercise (dj's etc)..
when you're ready to peak out your RFD, you'll want to make more use of heavy squat singles clusters, depth jumps, jump squats etc.
peace man
