Author Topic: The "33.5 to 37" Arowe power block  (Read 4758 times)

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adarqui

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The "33.5 to 37" Arowe power block
« on: February 26, 2011, 08:48:16 pm »
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<a href="http://www.youtube.com/watch?v=_3zMY5JoypY" target="_blank">http://www.youtube.com/watch?v=_3zMY5JoypY</a>

Quick blog, this is the "33.5 inch RVJ to 37 inch RVJ block" that our legendary quad-mutant ARowe used successfully. Keep in mind this is an intermediate/advanced block, it shouldn't be used by beginner's. The block should come AFTER proper preparation. Proper preparation includes:

- Being healthy
- Considerable strength block (involving squat/lunges/calf raises)
- Gradually incorporating depth jumps & other reactive work
- Experience with REA squats (though can be substituted) & jump squats
- Experience with heavy squat singles for use in MSEM

So, if you are interested in trying this block, all you do is rotate through the cycle X times, which will give you X peak jump sessions. Keep in mind that these are short blocks intended on peaking power by session 4, although max effort should be applied to each session, session 4 is the most important in terms of caffeine/prior rest etc.




The ARowe Block

RATIO = volume:strength/power:rvj peak session = 1:2:1

Session 1: Volume
- warmp
- sprint warmup
- sprints : 20's (~3-5x)
- dj (18-24") : 4 x 5 (24") or 4 x 8 (18")
- squat : 3 x 5
- lunge : 3 x 5 each
- light calf raise: 4 x 5
- core
- stretch


Session 2 : Power
- warmup
- sprint warmup
- sprints : 10-20 yards - to fire up
- jumps : 2 step & vert
- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
- Pogos: 4 x 5 MAX EFFORT
- REA squat : 4 x 3 (40%)
- MSEM squat: 2 x 4 (~90%)
- lunge : 3 x 3
- core
- stretch


Session 3 : Power
- warmup
- sprint warmup
- sprints : 10-20 yards - to fire up
- jumps : 3 step
- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
- Pogos: 4 x 5 MAX EFFORT
- REA squat : 4 x 3 (40%)
- C1: MSEM squat: 1 x 6 (~80%)
- C1: jump squat : 2 x 2 (30%)
- C1-stuff: 2 rotations (so 2 sets of msem squat, 4 sets of jump squats)
- lunge : 3 x 3
- core
- stretch



session 4: rvj session & vert
- warmup really good, progress into max SVJ's, then into max RVJ's (or just max RVJ's if that's your goal)




OFF DAYS
- active rest, full rest, or light/moderate upper body work (weights or bodyweight)




Example Schedule

monday = session 1
tues = active rest
wed = active rest
thurs = session 2
fri = active rest
sat = session 3
sun = active rest
mon = active rest OR session 4       active rest or session 4 + session 1



it could also be:
monday = session 1
tues = active rest
wed = active rest
thurs = session 2
fri = active rest
sat = active rest
sun = session 3
monday = active rest
tues = active rest OR active rest or session 4 + session 1





peace

 :wowthatwasnutswtf:

ARowe

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Re: The "33.5 to 37" Arowe power block
« Reply #1 on: February 27, 2011, 04:13:53 am »
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cool







If anybody has any questions about anything, check out my journal (I think I started this around pg 6 or 7) or holla@me.
Stats as of October 15, 2010
age: 20
weight: ~153 lbs
height: 5'7", 5'8" with shoes
reach: 7'5.5" in shoes
svj: 30 (vertec)
rvj: 35 (vertec) ~36 (dunk)
full squat 1rm: 315 (msem) ~325 (estimate)

adarqui

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Re: The "33.5 to 37" Arowe power block
« Reply #2 on: February 27, 2011, 04:20:10 am »
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cool







If anybody has any questions about anything, check out my journal (I think I started this around pg 6 or 7) or holla@me.

the legend speaks.

yes arowe's journal is a good read.. alot of 'f**k my jumps sucked', then alot of 'holy shit I pr'd again'

haha

pc

joejoe22

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Re: The "33.5 to 37" Arowe power block
« Reply #3 on: February 27, 2011, 07:02:37 pm »
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Me likey!  Just in time for my power/peaking cycle!

adarqui

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Re: The "33.5 to 37" Arowe power block
« Reply #4 on: February 27, 2011, 07:06:07 pm »
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Me likey!  Just in time for my power/peaking cycle!

hah nice! just stay away from the REA's possibly, those have increased risk if knees aren't 100%, they are so stressful..

kill it joejoe!@$!@$!@%!@