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Hi everyone,

My name is Brandon and I am on this forum to try to con Lance into helping me with my training, haha.  I would like to dunk a basketball though and jump higher after that and see what happens.

Training history:  I started off like many unfortunate souls with Air Alert.  I moved on to the jump manual which was initially a good program but lacks customization.  Although Jacob is available for consultation, he is not always accessible and lacks basic variety in his program (the jump manual is merely a template).  I have no history of injury.  I am currently following the vertfreak system and trying to work with Lance to make sure I am programming everything properly.

Stats:  I need about an inch more to dunk a basketball.  I can alley-oop a basketball right now.  I am 6'1" and have a standing vertical of 30".  My running vertical is not much higher because I lack the requisite form otherwise I think I'd be able to get one down already.  I am 180 pounds and 9 to 9.5% bodyfat.  I would kill a man in hand to hand combat for an extra inch on my vertical.

I am posting my log here for Lance to review.  I used to squat only to parallel but now I perform full (A2G) squats.  I used to romanian deadlift but now do straight leg deadlifts so some of my initial tests on these lifts might be a little low based on unfamiliarity with the lifts.  Anyway, here is my log.

I have my Monday and Friday workout here but I also do 4x4 running vertical jumps, core, and upper body wednesday, 4x4 running vertical jumps and box jump workout A on Thursday, and 4x4 jumps and core on Sunday. I take Tuesday and Saturday off.  Everything below is listed in a reps x sets (as opposed to sets x reps) format.

Week 1 - Monday
8 x 100meters sprints
Full squat 3 reps x 8 sets - 205 pounds
Bulgarian split squats 3x5 - 20 pounds (each hand, each leg)
Stiff leg deadlifts 5 x 5 - 185 pounds

Week 1 - Friday
Stiff leg deadlifts - 5 x5 185 pounds
Box squats 6x4(60%) - 160 pounds
Hang cleans 3x5 - 135 pounds
Power snatch 2x4 - 75 pounds
Jump squat 4x4 - 95 pounds

Week 2 - Monday
8 x 100meters sprints
Full squat 3 reps x 8 sets - 210 pounds
Split squats 3x5 - 25 pounds
Stiff leg deadlifts 5 x 5 - 185 pounds

Week 2 - Friday
Stiff leg deadlifts - 5 x5 190 pounds
Box squats 6x4(60%) - 160 pounds
Hang cleans 3x5 - 135 pounds
Power snatch 2x4 - 75 pounds
Jump squat 4x4 - 95 pounds

Week 3 - Monday
8 x 100meters sprints
Full squat 3 reps x 8 sets - 215 pounds
Split squats 3x5 - 30 pounds
Stiff leg deadlifts 5 x 5 - 195 pounds

Week 3 - Friday
Stiff leg deadlifts - 5 x5 205 pounds
Box squats 6x4(60%) - 160 pounds
Hang cleans 3x5 - 140 pounds
Power snatch 2x4 - 80 pounds
Jump squat 4x4 - 95 pounds

Notes:  I am just concerned about setting my squat percentages during weeks 6-10 of the intermediate strength based vertfreak template and would like help doing that.  I will update this log weekly. 

Thanks for the comments guys.  The caffeine sounds like a good idea.  I do drink some green tea already but that's most to help promote leanness. 

As far as the sprints are concerned, I was using that from the vertfreak template.  I talked to Adam Linkenauger about that and he seemed to think it is fine.  However, since Lance is more helpful, I am going with his modified program starting Monday which will include no sprints.  He put the modified program in the journal section. 

Hmmm, do you know why those sprints would be in the vertfreak template like that?  They are in there....

I emailed Adam on this and basically it's full speed sprints on Monday with a walk back rest and 75% sprints on Fridays.  I have the relevant portion of the email below followed by the full email if you want to see that.  In the template it says to walk back for a recovery.  The question I was asking was on week 1 which only had 80 meter sprints x 8, but they are increased to 100 meters in week 2 and on. 

Excerpt:

3) In the "Intermediate explosive" program you have listed 8x80 uphill sprints before a workout essentially based on squatting and stiff leg deadlifts.  I see no % max listed on the uphill sprints so does that mean you should sprint at full speed?  Wouldn't sprinting 80 meters uphill 8 times at full speed wear you out before squatting?

Anything under 100m will be at 100%, with near full recovery between sprints.  Proper recovery, and your squat should be fine. 



Full email:
    I just bought a copy of vertfreak.  I have a few questions...

    1)  In choosing between the "strength based" and "explosive based" workouts the primary test seems to be subtracting a running jump from a standing vertical jump.  I have really bad form on my jump and always have and my running jump has consistently been 2" higher than my standing jump.  For example, when my standing vertical was 20" my running vertical was 22."  Now my standing vertical is 30" and my running vertical is 32".  I am trying to work on my form but I don't know if I can do it without a coach physically present...My question is, should I always just select the "explosive based" workout based on the test provided?


Go on the test provided.. If you feel that form is really the deciding factor in WHY your numbers are what they are, then go with Strength.


    2) In the program I don't see any practice jumping (just doing regular approach jumps) scheduled into the workouts, at least not in "intermediate explosive".  Everything I have ever read says that you should practice jumping.  I am wondering how often you think you should practice jumping built in the confines of your workout and if you could give a set s and rep ranges.


Practice jumps come into play during phase 3, as there is no use "practicing approaches" when you are out of shape/not in the shape we want you at... You can also do practice jumps after phase 3 for a couple weeks to concentrate on form before getting into another cycle.


    3) In the "Intermediate explosive" program you have listed 8x80 uphill sprints before a workout essentially based on squatting and stiff leg deadlifts.  I see no % max listed on the uphill sprints so does that mean you should sprint at full speed?  Wouldn't sprinting 80 meters uphill 8 times at full speed wear you out before squatting?

Anything under 100m will be at 100%, with near full recovery between sprints.  Proper recovery, and your squat should be fine. 
 

    4)  I see no discussion of post-activation potentiation in the vertfreak program.  I was wondering if you recommend doing altitude drops or depth jumps in between sets of squats...


Phase II and Phase III should have drops and jumps for you, but these will take place in the workout portion prior to weights, I personally don't recommend DJs between squatting unless you are on a VERY light explosive phasing.


    5)  Are there only 6 workouts?  Basically I see i.  Beginner strength based ii.  Beginner explosive based iii. intermediate strength based iv. intermediate explosive based v. advanced strength based vi. advanced explosive based.


For weight training that is correct,  but there are three combo's available (BW/Medball/Weights)  and also the program obviously will base itself on your strength numbers.  I think you will be pleased with the periodized training system.