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Author Topic: Help on program  (Read 4725 times)

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And14

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Re: Help on program
« Reply #15 on: June 18, 2014, 09:10:39 am »
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My body fat is 14%, squat 100kg all the way down and160kg to bench height which is about parallel for me.  Vj is 24 inches, and a little higher off 1 foot, maybe a couple of inches more. Predominantly a 1 foot jumper. Deadlift is terrible, 175kg and my form is gone so I just done really do it now. My lifts are plateaued for about two years. Maybe I'm too old to improve, 32... I'd like not to think that though

How about you guys, what kind of numbers are ye squatting and jumping..

vag

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Re: Help on program
« Reply #16 on: June 18, 2014, 09:42:30 am »
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My lifts are plateaued for about two years. Maybe I'm too old to improve, 32... I'd like not to think that though

Nah, age is not a problem as long as you are not injured, trust me!

Now, the squat, interesting numbers. You did not tell us your weight, but whatever it is, 100kg full squat is too weak, both for an acceptable vert base strength level or for a strength plateau. On the other hand, 160kg parallel box squat is very good. And the difference to your 100kg full squat is chaotic, it should be something like 10-20%.

So, my wild guess is that full squatting is not your thing, not a rare case for tall guys. However the full squat should never be neglected, but it does not have to be a psychosis either.
So, comnbining all that data leads me to suggest doing something like that in the gym:
-Do 5x5 , ramping the weight and adjusting the depth too. So, with your numbers i would go like:
Warmup set 1 : 6x20kg(bar) , full
Warmup set 2 : 4x40kg , full
Warmup set 2 : 2x60kg , full
Working set 1 : 5x80kg , full
Working set 2 : 5x90kg , full
Working set 3 : 5x100kg , each rep as low as you can to NOT fail, so don't go full and fail, stop a couple inches higher and finish the reps/set
Working set 4 : 5x110kg , each rep as low as you can to NOT fail
Working set 5 : 5x120kg , each rep as low as you can to NOT fail
Repeat that until you can get the 5x100kg full. Then add 2,5kg to the full squats and 5kg to the half squats.
Repeat the process till kingdom come.

OR, split the squatting days to target both qualities:
Day 1 : Full squats : 3x5@85kg, add 2,5kg to the bar every workout until you can't get 3x5, we will talk again then.
Day 2 : Half squats : 4x3@140kg

Also, as a unilateral jumper you will need to give some extra attention to glutes and hamstrings work, i will leave raptor tell you more about that.

Don't take my workouts to the letter, it is just recommendations. Let's see what other people in here think...
« Last Edit: June 18, 2014, 09:51:44 am by vag »
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And14

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Re: Help on program
« Reply #17 on: June 18, 2014, 11:53:38 am »
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Thanks that's really helpful. I weigh 100 kg, I know my squat is terrible, but I do think my limb lengths especially my really long femeur in proportion to my height doesn't help. Would u recommend doing any jumps as well, or to just focus on the strength..

Raptor

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Re: Help on program
« Reply #18 on: June 18, 2014, 11:59:43 am »
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Do you do low bar or high bar squats? Because at your height, if you do high bar squats they will most likely terribly suck.

seifullaah73

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Re: Help on program
« Reply #19 on: June 18, 2014, 02:31:41 pm »
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Now, the squat, interesting numbers. You did not tell us your weight, but whatever it is, 100kg full squat is too weak, both for an acceptable vert base strength level or for a strength plateau.

 :o 100kg is too weak, even regardless of his weight what if he weighed 30kg? :P
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

J_Mckinney08

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Re: Help on program
« Reply #20 on: June 18, 2014, 02:33:51 pm »
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My body fat is 14%, squat 100kg all the way down and160kg to bench height which is about parallel for me.  Vj is 24 inches, and a little higher off 1 foot, maybe a couple of inches more. Predominantly a 1 foot jumper. Deadlift is terrible, 175kg and my form is gone so I just done really do it now. My lifts are plateaued for about two years. Maybe I'm too old to improve, 32... I'd like not to think that though

How about you guys, what kind of numbers are ye squatting and jumping..



Definitely focus on building a stronger strength base! and as far as age goes it's only a limiting factor if you allow it to be. For instance I work with a guy who is in his lower 40's he is 6'1" and can dunk pretty smoothly one handed off one foot, and since your a unilateral dominate jumper I'd definitely listen to vag about strengthening and developing the glute and hamstring areas that was major for myself 5 years ago when I was unilateral dominate!


From what I've seen Raptor would be best suited for helping you with a unilateral takeoff, as well as breaking down on how to train your body for unilateral jumping.


Also probably wouldn't be a bad idea to post a video of you jumping so everyone can kinda help break down the technique for you, sometimes developing the technique alone can add an inch or two in some cases.
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Raptor

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Re: Help on program
« Reply #21 on: June 19, 2014, 03:43:14 am »
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What you see on that video is just lack of strength. I don't see anything else.

vag

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Re: Help on program
« Reply #22 on: June 19, 2014, 05:28:19 am »
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Now, the squat, interesting numbers. You did not tell us your weight, but whatever it is, 100kg full squat is too weak, both for an acceptable vert base strength level or for a strength plateau.

 :o 100kg is too weak, even regardless of his weight what if he weighed 30kg? :P

He said he is 6'5''. The minimum BMI to sustain life is considered to be 13-15.
So for his height he would have to be at least 55kg-60kg to barely sustain life.
He also said he is a semi-pro fairly strong athlete, so he should be well above 'life sustain' level, he could not be less that 70kg.

YOU MAD???  :trollface:


Lol, now seriously, And14, it is obvious that it is about strength, you know it too. You just gotta break the plateau that you are stuck in.
The routine you will follow is not that important at this point, whatever well structured you do will work. If i were you, i would choose a 5-reps based template, because at 100kg BW you probably don't want to go pure hypertrophy. Not that it would hurt you if you did it for a month or two but 5s are a great compromise between 'neural' and 'hypertrophy' strength gains.
Here are some possible variations, pick ANY of them, they will all work:
http://www.higher-faster-sports.com/5x5forvert.html

About depth, don't freak out to go ATG, if you can reach around parallel it is fine, pushing against your levers and lengths limitations is pointless. Check this out too:
http://www.higher-faster-sports.com/squatdepth.html
« Last Edit: June 19, 2014, 05:37:40 am by vag »
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