Didn't know when I was going to make a journal since I thought I might quit like I usually do, but this time I have a LOT more time on my hands.. so I thought, I might as well put my progress somewhere else than my Desktop.

Okay, time to bore you with a generic journal and a generic program if you're reading.

Excuse me if I suck at keeping a journal.

AGE: 15 ( very soon, by the time anyone will read this. )
HEIGHT: 5"7 1/4
WEIGHT: ~180 (Changes a lot) Bodyfat is 17% but it can range from 15 - 18%
SLEEP SCHEDULE:No Sleep-aids or trouble sleeping falling asleep. Computer's a huge distraction

BODY TYPE: Wide/fat hips. Low cut calves, thicker legs in general. Wide upperbody, narrow arms for some reason. Wide-feet.

GOALS:
Get down to 170 lbs. keeping relatively all my lean mass.
Sub-12s - This is my absolute main goal by June of the end of the track season.
Vertical Jump: 30" at least.
Touch 10ft. Rim

• - yay!

CURRENT ABILITY:
Standing Vertical: ~28" (Touching middle of football field goal)  
Running Vertical ~28.5" (Rim)  
Broad Jump: 9 ft
Long Jump: 14' 3.5"  
100m - 13.7s HT (omg sad faiz, dw it will improve! I've got to think more primal than when I was a kid thinking everyone besides me was an animal. )

I think my track coach knows about Frank Dick's Chart for sprint times lol:
haha, some are so slow, they don't even apply to it.  

50 yd dash - 6.11s
50m - 6.78 / 6.86s
150m - 21.x / 22.x
250m - 39.2 / 41.2

INJURY HISTORY: Ankle sprain/roll about 4 1/2 months ago and trying to get it back to pre-injury shape. Sometimes it's a pain, but I'm getting over it.
UPDATE: FINALLY FUCKING HEALED!!!!
UPDATE #2: Back, got weak, trained it up... been 8 months since then.

TRAINING HISTORY & ACHIEVEMENTS:
Let's see... keyboard warrior
Doesn't have cross-country disease like most kids.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: Track and Field, w/e they're doing.

BRIEF OVERVIEW OF CURRENT DIET: Whatever I WANT! I am a growing boy, lemme get my food game on. No drugs/alcohol/b.s.  

IMPORTANT ACTIVITIES: Track and Field.

^^^
Updated: 3/4/11


VJB Intermediate Journal - Started 9/14/10

:Phase One:

Week 1 - 3 (Schedule for Next Two Weeks)
Bent over straight legged donkey ankle bounce
4x30/4x30/3x30
1-2-3 jump (4 jumps per leg per set)
4 Sets All 3 Weeks
Rhythmic ¼ jump squat
 4x8 4x8 3x6
Broad Jump
4x6 4x5 3x5
Low box depth jumps
4x5 4x5 3x5
20 yard sprints
(rest 5 minutes after depth jumps before performing)
4/5/4
Low squat ankle jumps
4x40 4x40 3x40

Static Stretch
Ice Bath/Cold Shower

9/14/10-

Woke up around 7:40
Ate a pizza, drank some water
Did Dynamic Warm-Up at P.E. in the A.M. around 8:30 or so since my teachers not very incompetent. Did some GPP stuff.
Ate Ham/Cheese/Lettuce Sandwich and Grapes during class
between 12:00 - 1:00
Walked home at 3 a.m. for an hour, did some jogging and a 60m dash w/ backpack
About 7:30 - 8:30 did partial VJB Intermediate Plyometrics
9:00
ate curry bread

This is what I actually did...

(Warm Up)
Long Slow Distance Jog for like a couple minutes
Twisting lunge, dynamic calf stretch, sumo squat,
straight leg kicks. Other dynamic stretches.

Bent over straight legged donkey ankle bounce
4x30
1-2-3 jump (4 jumps per leg per set)
4 Sets (When I skipped with my right leg that was sprained, the landings hurt like fuck and it can't absorb the force well)
Rhythmic ¼ jump squat
4x8
Broad Jump
1x6 1x1 - Goal was 4x6
started feeling Knee pain in my left leg, probably was overcompensating for my right leg which can't absorb much force.
Low box depth jumps
4x5 (skipped)
20 yard sprints
(rest 5 minutes after depth jumps before performing, but just waited for 3)
accidently did 3 40s instead of 20s and on the last one i realized it and did a 20
4
Low squat ankle jumps
4x40

9/15 - 9/16:
High Protein High Carbs, lots of calories, gained a little weight and bodyfat.

9/17/10
**Diet**
8:00 A.M. -
Hot Dog
12:40 P.M. -
Turkey Ham Cheese Salad Sandwich
3:30 P.M.
Canned Chicken with Ranch and Crackers
6:30 P.M.
Drank Milk
7:00 P.M.
Ate a Pear
10:00 P.M.
Ate some stir-fried vegetables with rice,beef and chicken. More Milk..


**Workout**
4:50 - 6:30
Walking for 40 minutes, and Bball for an hour.

Dynamic Stretches

8:00 - 9:30
Bent over straight legged donkey ankle bounce
4x30
1-2-3 jump (4 jumps per leg per set)
4 Sets All 3 Weeks
Rhythmic ¼ jump squat
4x8
Broad Jump
4x5 or 3x6
Low box depth jumps
4x5
20 yard sprints
(rest 5 minutes after depth jumps before performing)
5
Low squat ankle jumps
3x40

Static Stretched
Cold Shower for like 2 minutes, then a hot shower for like 10.

Will try to not end up in the graveyard and update weekly at least.  

give yourself more credit man, you're 14 & seem pretty wise considering how you type.. most 14 year old athletes would never get to this step, creating a journal to monitor progress/training aimed at improving performance/athleticism.



nice man, body composition is an important factor for sprinting, so, sub 10% bodyfat will definitely help you with your speed goals.. but you're growing right now, so it's not like you want to restrict protein or calories in general.. just try and eat clean as much as possible & get in enough protein...


bro i can get you sub 10 using my pulley overspeed system, ill just use a car to tow you.









you definitely seem more 'explosive' than 'reactive' at this point, givien the SVJ/broad jump vs RVJ.. that's a nice SVJ/broad jump though man, no joke.. i've tested thousand(s) of 14 year olds, 28/9'3 would put you near the top performance-wise.. the highest i've seen from someone aged 14 was 32" single arm reach on vertec, and 9' (or 9'2 i forget) on broad jump... those kids were very impressive, you're not far off of that.. be happy





cereal isn't unhealthy unless its some crazy sugar loaded up cereal.. but cereal is fortified with lots of minerals/vitamins, it's actually very healthy.

I'm not that wise, just don't want to type like a stereotypical retarded 14 year-old on youtube.


great idea, i'll be the next fastest man in the world and scrape my legs!! Usain Bolt aint got nothing on me.


Yeah, I'm proud of my vertical seeing as how I haven't met a lot of people that've beaten me. My SVJ has always been almost right behind my RVJ ever since I was a kid for some reason. So I decided it was time I had a good enough strength base to do plyometrics... Should've done that a long time ago.
My broad jump progress is ridiculous. I've gotten a feet increase each year since I was 11.
Although it doesn't matter, I'll get some long jump numbers when I actually learn some better technique.



That's good to know seeing as how when there's nothing to eat I munch down like 1-2, maybe 3 bowls of this shit.

My broad jumps are about 9" now, so I have about half a year to gain a feet.. oh well impossible goals are the best lol

I kind've gave up the long jump since whenever I try to do the proper technique or in a competition, I choke since I haven't had much practice with it.

Okay on, with today's entry. I got lazy and felt depressed for some reason so I took 3 days off.

9/18/10
Too lazy to count calories
Slept 11 hours, oversleeping feels so good when you're tired.
Ate some cereal and 6 slices of some homemade bakery 2:00
Had a banana for a snack - 3:30
Ate 2 Fast Food Burgers and Fries from In-N-Out(food place if you don't know)  - 7:00 1740 calories..
Mangos, Melons. Fruits are like candy, except without a bad aftertaste 10:00

[at least 2300 calories I think, not good.]

9/19 - 9/20

Got Lazy.. didn't record, but pizza, lasagna, milk, cereal, rice and a lot of it.

9/21

Dynamic Warm-Up
Dynamic Stretches
Jogged for about 600m and walked for about 300m

Bent over straight legged donkey ankle bounce
4x30
1-2-3 jump (4 jumps per leg per set)
4 Sets All 3 Weeks

it's like skipping except before every jump you take 2 steps and skip. so 1-2-3. it hurt like a bitch last week on my right ankle where it was sprained. today it was better and didn't hurt as bad, but I wasn't getting any absorption off of it. I landed with a thud each time I came to my right leg.

Rhythmic ¼ jump squat
4x8
Broad Jump
4x5
Low box depth jumps
4x5 or 5x5 - i forgot
20 - 30 yard sprints
(rest 5 minutes after depth jumps before performing)
5
Low squat ankle jumps
4x40

My ankle feels great after all this, I can finally double bond and sort of single bound with my right leg now. 

I took long breaks since I just did it sort of auto-regulatory. Thought I was going to give up, but then I kept thinking about beating all the Seniors in my school at a track meet and dunking.

Might record some jumps so I can check out my form and stuff.

 

Forgot what I ate.

It feels like I haven't been doing anything in forever.. making a post to not be dead.

9/23 - 9/27

Eating pretty big, can't hit any of my PR's anymore. Been trying to get my right leg to be able to bound again.
Did a lot of biking, running, sleeping.. yeah. Intermediate VJB goes as such a slow pace, twice a week or every two days seems like such a slow pace so I decided to do a bunch of random sprints to practice my form since it seemed so terrible.

Oh, yeah I made videos, but I looked so bad I decided to not let anyone see it..yet. I'm a snail in 40, I don't think I even got under 6 seconds.

9/28.. I'm leaving it open in case I decide to do anything.

how'd your ankle breakdown during squat? wtf?

is it ok?

pc

Okay I decided to finish VJB Intermediate Plyos Phase One at 1:30 A.M. - 3:00 A.M.  

Bent over straight legged donkey ankle bounce
3x30
1-2-3 jump (4 jumps per leg per set)
4 Sets
Rhythmic ¼ jump squat
3x6
Broad Jump
3x5
Low Box Depth Jumps
3x5 (I hate these, like I don't get very high)
20 yard sprints
4 (really feel explosive)
Low squat ankle jumps
3x40

yep.. low volume. gonig to stretch, take a shower and call it a night for now.
Okay, so after about a lil over 3 weeks I completed this thing. I'm about right on schedule.

Plans for next week and beyond..
Start Phase Two.. which I need to write down.
After doing this, I'm going to try out some experimental stuff or request some "FREE-Online-Coaching!" from adarq heheh.

Exercise Week#1 Week#2 Week#3
4-star drill (try to keep legs straight and emphasize
speed)
3x10 3x10 3x10
Lateral cone jump (use cone or object high enough
to be challenging)
4x10 4x8 3x8
1-leg step-up jump (use high box on 1st 2 sets –lower box on last 2)
4x8 (per leg) 4x8 3x8
Power Skipping 4x40 yards 4x40 yards 3x40 yards
Medium box depth jump (box around 18 inches) 4x5 5x4 4x4
30 yard sprints (rest 5 minutes after depth jumps 4 5 4 before performing)
Double Leg Bounding (hold hands behind head and descend into ½ squat position prior to each jump)
3x25
yards

Wow, this seems like it's going to be fun no joke.

wtf, seems like it seized up, then gave the illusion of a dent, when it was more of a 'ball' up towards the glute.. ??



stay consistent mang!