Adarq.org

<a href="http://www.youtube.com/watch?v=iarsmqA3dck" target="_blank">http://www.youtube.com/watch?v=iarsmqA3dck</a>

As most of you know, i'm a big fan of "singles training", that is, using high intensity singles (squat, bench, pullup) to achieve strength & power gains. I'm also a big fan of becoming extremely fit, which often times becomes neglected as performance trainees get addicted to the iron. This is a very nice complex that will allow you to improve conditioning/fitness/ankle-strength while still being fresh enough to perform high intensity lifts. It results in pretty much no soreness, which leaves you highly potentiated (stimulated) for the next few days.

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The "SQJR" Complex

To perform the complex:
- Squat single (70-95% 1RM)
- Walk over to jump rope
- Jump rope (100 - 350 turns)
- Rest: 1min or more

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A few example guidelines

To mimic a boxing style round, the complex would look like this: http://www.youtube.com/watch?v=Bp8t3u50biA
- C1: Squat single @ X % (85-95% 1RM)
- C1: Jump rope: 300-350 turns (around 3 minutes)
- C1-info: rest 1min after jump rope, repeat for 8-12 rounds

Focusing on extremely quick turnover: http://www.youtube.com/watch?v=Bp8t3u50biA#t=2m40s
- C1: Squat single @ X % (70-85% 1RM)
- C1: Jump rope: 100 turns (as ballistic as possible)
- C1-info: rest 1min after jump rope, repeat for 8-12 rounds

You can modify it to suit your needs/liking, but in general, you want to squat first (after a period of rest), then finish with the jump rope portion. Make sure to get some rest after each jump rope portion, 1 minute works fine from experience. For example, say we hit a 90% 1RM single, then do 300 turns, then rest 1 minute -> that becomes nearly 4 minutes of "rest" following the actual squat single, which is more than enough time for recovery. When performing this complex, you'll find that your power on the singles actually goes up after a few rounds

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Example Video

Sorry, had to film it at night with a spotlight.. Here's the entire session that I did that night, just so you get an idea of what a session could look like, from my journal:

8/26/2010

bw = 159
soreness = calfs a little, left calf moreso towards insertion
aches/injuries = not much, right shin a bit

workout:
- nice warmup, feeling a bit achy in calfs
- 10 yard sprints x 5
- 20 yard sprints x 2
- ~50 yard sprints x 1
- walking lunges @ 4 x 50tot
- neutral grip pullups: 15
- bar dips: 7
- C1: jump rope - 300 turns fast
- C1: half squat - 245 x 1
- C1-info: 8 rotations of that.. 245 was heavier at first then started flying up.. ill post vid tomorrow

^^^^^^^ that's 8 half squat singles at 1.55xBW done with decent speed

- C2: jump rope - very fast 100 turns
- C2: half squat - 225 x 1
- C2-info: 4 rotations
- GHR: 2 x 3 <-- f that.. lol

ridiculous workout....... strength was insane.. i probably can hit 265 next time i do the jump rope/squat complex, but i probably won't.. probably going to hit 225-235 for like 12+ sets (trying to get even more speed than before), then next time hit 265 for 8 complexes..

should be flying saturday night.. gonna keep it very light tomorrow.. i have insane cns/muscle activation right now after that workout..

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Stim/Peaking

Following a session like the one above, plan on being completely stim'd after only 1-2 days of rest.

peace

I was looking in this log... and saw 12 reps on the leg curl. I personally prefer ~4 reps per set done with "I'm going to break this machine" mentality for this exercise...

The hamstrings are like 70% fast twitch so I believe they respond the best to very heavy/very explosive work. So I usually was using like 4 reps @ 260 lbs for leg curling per set (about 4 sets I think).

what you say makes sense, but i personally would just rep out hamstrings on a ham-curl-MACHINE, keyword being machine.. I'd definitely utilize lower reps on a ghr bench/poor man's ghr etc, because it's closed chain.. i'd be a bit worried about open chain high intensity lifts to be honest.

if i had a hamstring curl machine i'd definitely use it though, more along the 4 x 8-12 rep range.

Even though hamstrings are 70% fast twitch, that doesn't mean that ~8 rep work would be any worse, 8 rep work is still within the anaerobic energy system timeframe.

peace man

HAHAHAHAHAAHAHAAHAHA, the end is EPIC

that's "cool" but not HOLY SHIT. come on now mang.

Yeah well in the past I was definitely a reactive jumper with all that it implies... I was jumping at an established speed with a long run-up at ~7-10 steps I suppose. All I was doing was pre-contract isometrically before my jumping leg was hitting the ground and then just extend at the hip...

I still do some of those things now but it's obviously a strength jump because jumping to a rim, that's higher than you and you need to "reach" towards it makes you become such a jumper.

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i can't jump at all going a constant speed.. if i'm not accelerating into it, i can't jump.. i have been trying to do that though, working on it.. working on longer run ups too.. when i do longer runups i have a smaller penult, but my jump height suffers.. i just can't transfer it to vertical, i get much more horizontal..

You could try what I was suggesting to Nightfly (and what I'm going to do myself): a 5 step acceleration followed by like a 10 step constant speed and a submaximal jump over a low rope (high speed approach). You can also use a sprint into a submax jump. The idea is for the jump to occur at a constant speed so the muscles aren't forced to voluntarily create concentric power, just contract isometrically and absorb the shock.

In time you can get the rope higher as you get more efficient.  One important thing to keep in mind though is that full hip hyperextension should occur (should be the focus of the jump) regardless of the jump height (well, that's important too but not as important as the hip extending properly).

ya if you check my journal i actually experienced some full speed jumps the other night.. i ran full speed 20 yard dash then coast for ~2-3 steps, short penn step, and exploded off my right leg with some sick height.. could repeat it with right leg, couldn't do it with my left.. was odd.. i planned on doing it the day i landed those slrvj dunks, but i didn't.. right leg was dead.

but ya i plan on doing what you say, full speed sprint for ~15-20 yards then coast into submax slrvj's.. that's been on my mind for a while i really need to work on that.. even jumping submaximally after such a speed it would be a great stimulus for strength gain in slrvj.

definitely though, i plan on incorporating some of those exercises and trying to make my slrvj bionic.. i'd like to lose a bit more fat though so it takes even less of a toll on me.

peace man

very nice article.. alot of that stuff you outlined between strength/reactive jumper i agree with..

im definitely a strength jumper..
- long penult + hip drop
- accelerate into jump from ~5 steps

i can't jump at all going a constant speed.. if i'm not accelerating into it, i can't jump.. i have been trying to do that though, working on it.. working on longer run ups too.. when i do longer runups i have a smaller penult, but my jump height suffers.. i just can't transfer it to vertical, i get much more horizontal..

peace