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Joe
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« on: June 01, 2009, 10:09:38 am » |
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Hey, I'm Joe, welcome to my log, I don't really have anything to say, so here are my stats PhysicalAge: 15 Height: 165cm (5'5") Weight: 67-69kg (147-152lbs) BF%: ~11% I'd like to get down to around 8% and stay there. I'd also like to get up to 6' tall, but I don't have quite as much control over that one  Speed/PowerCMJ: 29" RVJ: 31" Broad Jump: 101" Standing Triple Jump: 270" Just below 2.7x, I'm un-reactive Bilateral lateral RFI hops: 46 consacts in 10 seconds, again un-reactive 100m PB: 13.11 seconds (FAT) 400m PB: 58.5x seconds (FAT) This is the first year I've done any sprinting and I did it with my school's track team, I'm pretty slow. I don't have any meets left as school ends next week, so I'm going to devote this summer to getting a lot stronger and more reactive. LiftsSquat: 105kg x 1 Pullup: 92kg x 4 (including BW) These are the only lifts I care about, and thusly are the only ones I have solid numbers for.
GoalsPower GoalsCMJ: 36" Broad Jump: 120" Standing Triple Jump: 3 times my broad jump 100m: A lot faster Strength GoalsWhatever lower-body strength I need to get my power goals Bench Press: 100kg Chinup/Pullup: +BW x 1, and one arm pullup/chinups Ok, with my stats and goals out of the way, here's my program that will hopefully help me acheive these goals.
MondayRFI Bilateral Linear Line Hops 3 x 10 seconds RA Ankle Pops x 3 x 10 Squat x 1 x 5-8 ISO Unilateral RDL x 1 x 10 seconds Flat Bench x 1 x 5-8 Chinups x 1 x 5-8 HF Bench ISO x 2 x 10-20 seconds WednesdayRFI Unilateral Linear Line Hops 2 x 10 seconds Squat x Light ISO HF Squat x 1 x 10 seconds Dumbbell Rows x 1 x 5-8 Dips x 1 x 5-8 HF Bench ISO x 2 x 10-20 seconds FridayRFI Bilateral Linear Line Hops 3 x 10 seconds RA Ankle Pops x 3 x 10 Squat x 1 x 5-8 ISO Unilateral RDL x 1 x 10 seconds Flat Bench x 1 x 5-8 Chinups x 1 x 5-8 HF Bench ISO x 2 x 10-20 seconds SaturdayIntense conditioning work I also plan on doing Charlie Francis style tempo sprints @ 70% for a total of about 2 kilometers of volume on 2-3 of my off-days. Everything is done barefoot or in a pair of Vibram FiveFinger shoes unless otherwise stated. Edit: Changed plyos based on RJ's suggestion. |
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« Last Edit: June 29, 2009, 02:36:22 pm by Joe »
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Joe
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« Reply #1 on: June 01, 2009, 10:25:59 am » |
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Monday June 1, 2009I've not lifted since the 11th of May, so some strength loss in expected in the upper body. Lower should be fine because I've had some meets and done sprinting since then. Didn't get a good warm up in, will do so next time, should help out. All weights will be in kilos unless otherwise stated, and this was all done barefoot. PRs will be bolded. Bilateral Lateral RFI Hops: 46 contacts in 10sPlyosBroad Jump Set 1: 96", 99", 99" Set 2: 97", 96", 99" Set 3: 98", 96", 98" All below PR, but fairly consistent, meh, I'd rather have a few huge jumps. Started the jumps on concrete, but landed on grass. Standing Triple Jump Set 1: 268", 266", 260" Dunno what happened on that last jump Set 2: 262", 266", 270"Set 3: 264", 266", 266" First jump on concrete, then the next two on grass. Prime Time Sprints 3 x 15 yards Don't know what to think of these, probably too short, but I don't have any more room. Any suggestions? On grass by the way Stiff Leg Ankle Hops 5 x 5 On concrete, felt high. I could feel these in my achilles, good or bad? 10-15 minute break WeightsSquats Bar x Whatever 40 x 8 60 x 6 75 x 5 85 x 6, 6 Need to keep my upper back and abs tighter, felt the chest collapse toward the end of the sets. Iso Unilateral RDL Bar x 10s 30 x 10s 40 x 10s 45 x 10s Baseline PRNever done these before, so I don't know how the weight I used rack compared to my squat etc. These felt good though, hard on the glutes, as well as the adductors and hamstrings. Chinups BW x 10 +25 x 4, 3 Meh, I did pullups +25kg x 4, 3 on the 11th of May, hopefully this will go up quickly. Bench 40 x 8 50 x 6 55 x 2 x 7, 6 I did 60 x 6, 6 on May 11th, and that was pretty weak for me, I dunno what's going on here. I was pretty wiped by the time I got here though. Didn't do the HF ab bench ISO today because I had PE today and we did situps and the plank. I held the plank for 3:15 before I got too bored to continue, I think I may be able to do it for 4 minutes flat. Notes: Never sweated some much in my life. Bench sucked because I'm not used to doing the plyos and ISO RDLs before it, my old lifting routine only have squats and chins before it. I'll adapt to this set up soon and everything should be good again. I'm thinking of subbing bench press for dips so that I won't have to worry about needing a spotter. Any input on that?
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« Last Edit: June 01, 2009, 11:20:22 am by Joe »
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RJ Nelsen
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« Reply #2 on: June 01, 2009, 10:41:45 am » |
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Haha, welcome. Looks like we've got our first member and we're not even open for business yet. You're really well organized for a 15 year old, Joe. You look to be well ahead of the curve as far as training knowledge goes too. Both of these are going to serve you well in the future. I do have to say though, there does look to be a small problem with your plan. I see you've kept the weights frequent and at a manageable volume, but your plyos are a bit off. Standing triple jumps are fairly rough on the body if you're going all out, and doing them three times per week (especially in sets of three) will be overkill. Actually, while we're at it, I would change around quite a bit of your plyo program. Right now, your hip strength is taken care of by your particularly well crafted weight program (though I'm not the biggest fan of rack pulls, the drain is too high), so your plyos need to focus on your feet and calves. If I were you, I'd do something like: -RFI Pogo Hops (like jumping rope, do these on one leg if you're strong enough), 3 x 50 (or 25 per side) -RA Toe Pops (repeatedly bounce up as high as you can with your legs mostly straight), 3 x 10 The above will be more than enough for plyo work as you're getting stronger. If you want to, you can do 2-3 sets of standing triple jumps one time per week. I know it might not seem like it, but a little goes a long ways. Good luck, I'll be following this. Oh, and you'll feel your achilles on the toe pops, but it should not hurt. |
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RJ Nelsen
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« Reply #3 on: June 01, 2009, 10:43:31 am » |
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Actually, looking back at my recommendation, I would cut the RA Toe Pops out all together on Wednesday. They can be stressful. |
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Joe
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« Reply #4 on: June 01, 2009, 11:08:34 am » |
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Thanks for the welcome man. I've actually been giving Andrew feedback on the site for last week or two. I also wanted to be able to say I've had a log here since the site began.  Ok, on to the plyos. I'll do your set up instead, the way I had plyos set up seemed like a bit much anyway. Hopefully this will also leave me with more energy to attack to weights! Am I supposed to do the pogo hops as fast as possible? Also should I dorsiflex while I'm in the air for both of those movements? On rack pulls, what would you recommend that's less draining? I don't really like deadlifts to be honest, so I though they would be a good option to hammer the glutes and build some erector mass/strength, which I'm lacking. Oops, just noticed, I have rack pulls down as 2x5-8, when I meant for them to be myo-rep style, which from the reading I've done is supposed to be less draining that straight sets, would that make a difference in exercise selection? |
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« Last Edit: June 01, 2009, 11:20:04 am by Joe »
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RJ Nelsen
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« Reply #5 on: June 01, 2009, 11:23:19 am » |
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That's cool. Do you read the DB site? It sounds like it. What's your screen name there? On the plyos, yeah dorsiflex, but don't exaggerate it. And the RFI Pogo Hops aren't as fast as possible, just quickly and in rhythm. As for the rack pulls, myo-reps or not, they just subject the body to too much loading for me to suggest doing them. Deadlifts are kind of in the same boat. Instead I would recommend either stiff-legged DLs, RDLs, or good mornings. They'd all work great and the loading wouldn't burn you out. Oh, and as a sprinter, I wouldn't give methods like myo-reps too much consideration. Just do either ISOs or straight sets. |
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Joe
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« Reply #6 on: June 01, 2009, 11:29:39 am » |
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Yeah, I do read the DB site, I don't really post though. Cool, on Wednesday I'll just do straight set good mornings, thanks. |
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Joe
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« Reply #7 on: June 01, 2009, 11:31:03 am » |
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Oh, I was wondering, if I want to stick the standing triple jumps in somewhere, do you think it would be best to put them on Monday, so I'm fresh from the longer rest for them, or Friday, so that they don't affect my weeks training to greatly? |
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RJ Nelsen
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« Reply #8 on: June 01, 2009, 11:47:05 am » |
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That depends on how hard they hit you. If they hit you pretty hard, put them in on Friday. If they're not too bad, on Monday. It'll take some experimentation. And remember, even 3 sets of 1 rep will be enough to see what you're looking for and to get a baseline test. |
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Joe
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« Reply #9 on: June 01, 2009, 12:07:39 pm » |
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I'll start with Monday now and see how it goes from there. How am I supposed to measure progress with the pogo hops? I can already do them unilaterally btw, assuming I don't have to go much higher than a couple of inches on them. Edit: Another question, do you have any exercises you recommend for glute-activation? Last time I did traditional RDLs or good mornings I felt it entirely in my hamstrings and erectors, although this could be a form issue, in which case, any tips/cues for shifting those lifts to the glutes? |
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« Last Edit: June 01, 2009, 12:21:31 pm by Joe »
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RJ Nelsen
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« Reply #10 on: June 01, 2009, 12:21:07 pm » |
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I'll start with Monday now and see how it goes from there.
How am I supposed to measure progress with the pogo hops? I can already do them unilaterally btw, assuming I don't have to go much higher than a couple of inches on them.
Edit: Another question, do you have any exercises you recommend for glute-activation? Last time I did traditional RDLs or good mornings I felt it entirely in my hamstrings and erectors.
You don't measure progress with the Pogo Hops. And it's just like jumping rope, so a couple of inches is too high. As for RDLs, I just wrote an article on the abs and glutes. It's on the main site here. The main key is to keep your abs contracted, your pelvis neutral, and your spine straight. |
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Joe
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« Reply #11 on: June 01, 2009, 12:29:21 pm » |
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I'll start with Monday now and see how it goes from there.
How am I supposed to measure progress with the pogo hops? I can already do them unilaterally btw, assuming I don't have to go much higher than a couple of inches on them.
Edit: Another question, do you have any exercises you recommend for glute-activation? Last time I did traditional RDLs or good mornings I felt it entirely in my hamstrings and erectors.
You don't measure progress with the Pogo Hops. And it's just like jumping rope, so a couple of inches is too high. As for RDLs, I just wrote an article on the abs and glutes. It's on the main site here. The main key is to keep your abs contracted, your pelvis neutral, and your spine straight. Ah, thanks for clearing that up. I'm not really getting up a couple inches though, I just meant not high at all, guess I phrased that poorly. Alright, I'll check out the article now. |
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Joe
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« Reply #12 on: June 02, 2009, 08:00:22 am » |
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Tuesday June 2, 2009My erectors are ridiculously sore from yesterdays workout, as are my quads, chest, delts and entire upper back. Nothing in my glutes or hamstrings though, odd. Well, I'm off to do some Tempo now, my session should look like this: 100+100+100= 100+200+100= 200+200+200= 100+200+100= 100+100+100= + meaning 100 meter jog = meaning 100 meter walk
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Joe
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« Reply #13 on: June 02, 2009, 09:18:24 am » |
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Back from the track, it was really hot today, 25 Celsius/80 fahrenheit. I warm up and did this for tempo (see previous post for meanings of + and =) 100+100+100= 100+200+100= 200+200+200= 100+200= I stopped there because I got a major stitch and I couldn't take deep breaths due to it. I was still running at a good pace when I stopped, around 70%, and it was on grass etc....Anyway this was more of a tester run to see how tempo affects me. I think I'll reset the session to 10x100m with jog back recovery, and build up from there adding 1-2 100s per session until I'm at 2k of volume. Edit: I got the temperature wrong. |
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« Last Edit: June 02, 2009, 11:54:49 am by Joe »
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Joe
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« Reply #14 on: June 03, 2009, 10:29:20 am » |
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Wednesday June 3, 2009Warm UpDid the warm up from Andrew's article, it definitely did the job. I was geared up and ready to go after it. Edit: I also did the activation, but I subbed YTWLs a la Diesel crew for the shoulder thing. PlyosBilateral Lateral Line Hops x 48 contacts in 10 secondsFelt so good after the warm up I decided to the line hops Unilateral Pogo Hops x 3 x 25 Per Leg WeightsRomanian Deadlift Bar x Lots 40 x 8 60 x 6 80 x 5 All DO 95 x 7, 7 These were with straps, my grip sucks and I can't focus as much on form when struggling to hold the barbell. I definitely felt these more in the glutes, and less in the hams and lower-back than usual, thanks to RJ's recommendations. We'll see how my p-chain reacts tomorrow Up to 100 or 105 next time. ISO HF Squat BW x 10s Bar x 10s 40 x 10s They got really awkward at this point, so I switch to ISO Split Squat. 50 x 10s 60 x 10s Easy, but my rear leg's knee hurt, not sure what to sub these with. I'll probably just do ISO Unilateral RDLs all three days, any ideas on that? Dumbbell Row 20 x 6 30 x 7,7 These were super strict Up to 35 next time Overhead Press Bar x 8 30 x 6 40 x 6, 5 Meh, hate this lift, gotta get good at it though Up to 42.5 next time HF Abs With a Bench 20kg held on chest x 23 seconds, 20 seconds Up to 25 next workout Cool DownHad a protein shake and did Andrew's cool down. I never do anything after my workouts, so I'm curious to see how this effects my recovery. Contrast shower 1:00 Cold, 1:00 Hot x 4 Note: Crazy ass thing happened. I dropped the bar after my last set of RDLs, and it landed on my only metal plates, the 500 gram one I use for micro loading/shoulder prehab, and the metal plate broke into two pieces!
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« Last Edit: June 03, 2009, 10:33:26 am by Joe »
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