NAME Dan

AGE:24

HEIGHT:5'10

WEIGHT:215

SLEEP SCHEDULE:6-8hours

BODY TYPE: muscular,broad shoulders, but def above 12% bf, venture to guess more like 16-17%

GOALS:jump alot higher (30inch standing vert) and get alot stronger (squat/deadlift 500)

CURRENT ABILITY: currently standing vertical is ~23-24in (i know wtf im a bum right now) full back squat is 325

INJURY HISTORY: groin pulls, bulging disk in L4-L5, all fixed

TRAINING HISTORY & ACHIEVEMENTS: got into training ever since i got into football. have used many types of training such as westside, Charlie Francis training system, BFS, 5/3/1, block periodization and Verkoshansky's CSS/blocktraining. have about 8 years of training under my belt.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: currently need to regain GPP and improve body composition, im currently about to start working on both, then maybe start programming a concentrated strength block then a power block...
BRIEF OVERVIEW OF CURRENT DIET: diet really sucks right now, need more protein less carbs. need to drop the snacking. will start with mostly protein+fat meals during the day then one protein+carb meal after training.

IMPORTANT ACTIVITIES: played football for 8 years, inside linebacker. played at a division III school up until a few weeks ago when i really just wasn't having fun anymore playing, I really want to move forward with my career in Physical Preparation aka S&C. I was a captain for two seasons and am currently in my last semester at that schoole

anything else?? came to this site looking for information about Prof. Verkhoshanksy and I wasn't disappointed. I can say besides Prof. Verkshanksy's website/articles this site is the best collection of knowledge

lets get it!!!

welcome to the forum man!! nice too, a football player.





what would you say has been the best system/ideology you've used, for example, what has gotten you your biggest gains? and what were those gains (highest vert/speed etc)?




nice man! you have the right idea.. I would avoid concentrated block/power block right now, instead I would focus on body composition + athletic movements, while utilizing a simple lifting program.. Body composition training includes jump rope, jumps, interval sprints, reactive movements etc, as well as diet. So, ride that for a while, don't jump into more advanced methods yet, as many of your gains can come from very simple methods for now... Concentrating strength work too much while still focusing on body comp is always a lose-lose imo, just too much fatigue from the concentrated block requires too many kcals, it always causes increased eating.

My initial advice right now would be to utilize short sessions, about 4 per week, 2 upper emphasis, 2 lower emphasis... OR 1 lower, 1 upper, 1 combined.. this will help maintain all lean mass while you are improving body comp.

Generally, training could look like this:

Day 1: athletic/reactive movements + short-lower-emphasis + bodyweight upper (dips/chinups etc) + stretch
Day 2: light cardio (60-90min total) or rest
Day 3: athletic/reactive movements + short-upper-emphasis + bodyweight lower (glute bridges/calf raises etc) + stretch
Day 4: light cardio (60-90min total) or rest
Day 5: athletic/reactive movements + short-lower + short-upper + stretch
Day 6: cardio
Day 7: rest

what you think? or if you have any plans on your gpp, go ahead and post them..




Replacing 'drop snacking' with 'healthy snacking' for now, half protein shake etc can have a very positive overall effect on muscle mass & fat loss.. You want to gradually curb your apatite, instead of going all out and cutting snacks which will most likely cause big surges in eating later on that day or the next..



sick man! must be fun to just try and lay people out all the time haha.



RIP verk.

thanks alot for those kind words man.. I try to honor the man every chance I get, pretty much all of my training ideology stems from his work, he simply is the master.




hell yez.

peace man!

Adarq,

I think it looks great, thats definitely the direction i want to go... what do you think about splitting up day 5 like this:

Day 5: athletic/reactive movements + short-lower + bodyweight upper + stretch
Day 6: athletic/reactive movements + short-upper + bodyweight lower + stretch

 i've had pretty good success with lifting Mon/Wed/Fri/Sat

what are you thoughts for reactive work at this point? I was thinking depth drops and maybe jump rope, tuck jumps or hurdle jumps (only have like 3 hurdles i think)

ya that's fine:

Day 1: athletic/reactive movements + short-lower-emphasis + bodyweight upper (dips/chinups etc) + stretch
Day 2: light cardio (60-90min total) or rest
Day 3: athletic/reactive movements + short-upper-emphasis + bodyweight lower (glute bridges/calf raises etc) + stretch
Day 4: light cardio (60-90min total) or rest
Day 5: athletic/reactive movements + short-lower + bodyweight upper + stretch
Day 6: athletic/reactive movements + short-upper + bodyweight lower + stretch
Day 7: rest

For reactive work, i'd keep the drops well below max height. I'd focus more on multi response tuck jumps/pogos, lateral barrier jumps, hurdle jumps (with rope on the top), short sprints, & jump rope (could be used on cardio days if you want)..

So, something like:

session:
- WARMUP
- SPRINT WARMUP
- 20 yard sprints: x ~5
- MR Tuck jumps: 4 x 10, 1min rest between sets
- MR Pogos: 4 x 3-5, 1min rest between sets
- Quick lunges: 3 x 10 each leg, 1min rest between sets



session:
- WARMUP
- SPRINT WARMUP
- 20 yard sprints: x ~5
- MR Pogos: 4 x 3-5, 1min rest between sets
- Lateral barrier jump: 3 x 10 each side
- Quick lunges: 3 x 10 each leg, 1min rest between sets


so i'd start simple with that stuff, then phase in depth drops, double leg bounds, etc.. The goal of these sessions would be to adapt to the volume, then progress that volume a bit so you can handle more work when you phase in more intense reactive work (drops/bounds/depth jumps etc).

peace man

---

edited: 11/8/2010

session:
- WARMUP
- SPRINT WARMUP
- 20 yard sprints: x ~5
- MR Tuck jumps: 4 x 10, 1min rest between sets
- MR Pogos: 4 x 5, 1min rest between sets
- Depth drops: 4 x 3: ~18", 1min rest between sets, working on landing quiet in proper position
- SUBMAX VJ TO SS ADA: 3 x 5 each leg, 2min rest between sets, reset between each rep



session:
- WARMUP
- SPRINT WARMUP
- 20 yard sprints: x ~5
- Double leg bound: 5 x 5, 2min rest between sets, looking for a mix of max height & max distance which is at about 45 degree takeoff angle
- MR Pogos: 4 x 5, 1min rest between sets
- Lateral barrier jump: 3 x 10 each side
- Quick lunges: 3 x 10 each leg, 1min rest between sets, maintenance

Adarq,
 im thinking about alternating between the two sessions, or should i just stick to one of them? Wont be able to sprint so should i add more jumps? or just keep it the way it is?

what level of football are you doing? i'm in high school, and yea never lifting has killed me...but the offseason is 100% lifting

EDIT: i just noticed your in 24 years old  my bad, so i guess in college..are you a senior?

ya, alternate.. replace sprinting with some high speed jump rope intervals, say 50-100 turns fast.. ~5 sets of those, that should fire you up good for the rest of the exercises. start with 5 sets of 50 turns, fast.

peace

Hell yeah, only down fall is its a shit load of squatting above 90% and it left me so stimulated i had the worst time falling alseep...for a fucking month lol

 i'll share it if people want to see it, I used it with a bunch of people.. one guy went from a 565 squat to a really easy 600 and another from 385-475...