Quads are sore, particularly left quad. More so than after last jumping session. Failure to stretch after workout = idiotic. SMR + stretching + cardio + stretching today should help.
adarq, question about stim: how should I do it?
real quick synopsis, as im being bit by mosquitos..
volume-strength:power:deload-reactive = 1:2:1
session 1:
- warmup
- low volume max effort jumps after warmup (~5-7 x 2)
- MR double leg bounds: 5 x 5
- SQUAT: 3 x 3, 3 x 8 (no long pauses between reps, try to get the reps done non stop, last rep should be hard)
- UPPER
- UNILATERAL: 3 x 3e
- OPTIONAL: CORE
- STRETCH
session 2:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2) - if feel very stale, 1-step lead ins
- ME MR halftuck: 5 x 5
- ME MR pogo: 3 x 5
- C1: MSEM squat: 1 x 4 (90-95%), 30s or more between singles, bar speed from onset of transition to lockout is essential
- C1: JUMP SQUAT: 2 x 3 (30%)
- C1-info: if it makes it easier, to db jump squats, jump squats come nearly immediately after a set of MSEM.. so: MSEM, jump squat, rest 2min, jump squat, rest 3min, repeat.....
2 rotations- S1: dips @ 3 x AF
- S1: pullups @ 3 x AF
- OPTIONAL: CORE
- STRETCH
session 3:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2)
- ME MR tuck: 5 x 5
- ME MR pogo: 3 x 5
- C1: MSEM squat: 1 x 8 (80-85%), 15-30s between singles, bar speed from onset of transition to lockout is essential
- C1: JUMP SQUAT: 2 x 3 (30%)
- C1-info: if it makes it easier, to db jump squats, jump squats come nearly immediately after a set of MSEM.. so: MSEM, jump squat, rest 2min, jump squat, rest 3min, repeat.....
2 rotations- S1: dips @ 3 x AF
- S1: pullups @ 3 x AF
- OPTIONAL: CORE
- STRETCH
session 4:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2)
- ME MR double leg bounds: 5 x 5
- ME MR tuck: 5 x 5
- ME MR pogo: 5 x 5
- STRETCH
basically:
Day 1: session 1 volume strength
Day 2: recovery
Day 3: recovery
Day 4: session 2 power
Day 5: recovery
Day 6: session 3 power
Day 7: recovery
Day 8: reactive "deload", still max intensity but no lifting
Day 9: recovery and or session 1
so 9-10 day rotation.. in that schedule, day 6, 8, and when you rotate back to day 1 should be the best jumping.. jumping will suffer a bit after session 1 volume.
what you think?
peace man!@$!@
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