Adarq.org

going from that high height of a depth jump height, do you feel you still gain alot from an explosive strength stanpoint even though it is more "reactive" since your rebounding onto a box?

well i've always preferred regular DJ's rather than DJ's onto boxes/over hurdles for exactly that reason you stated.. DJ's over hurdles/onto boxes are great for people with sprinting emphasis, but for vert enthusisitists (sp) they lack that complete triple extensions and highest touch stimulus... so I PREFER normal dj's for vert, of course there is nothing wrong with incorporating both methods but one should be incorporated alot more than the other based on your goal: sprinting or jumping... so ya I feel dj's onto boxes/over hurdles are less of an explosive strength adaptation and more of a stiffness/reactive adaptation.

one very nice aspect of dj's onto boxes/over hurdles though, is there decreased specificity to jumping.. for me, this is a good thing, because I burn out on jumping quick in my brain.. for example, if i go dunk monday, well it's pretty impossible for me to dunk tuesday, i might be fresh wednesday, but i'll definitely be fresh thursday.. so these forms of dj's are working other parts of those cortical areas in the brain responsible for jump programming, which should allow me to get in some extra work without burning out my "highest touch/highest head head + runup jumps"..

also, it minimizes the TWO impacts.. I was only getting one major impact landing (the drop from the box), then i'd land on the bench, so I cut my plyo-shock-impact in half ....

so ya i like what i did last night and will probably try and do it again tomorrow just to see what's up.. might start incorporating that alot more.. my shins/calfs/achilles/quads do feel pretty worked as i woke up this morning, but i feel very strong and have some stim from it.

peace man!

THE PLYO KING IS BACK!

6/20/2010

weight 156

father's day + rain ruined my workout, so i improvised..

workout:
- 10 yard sprints: 5 max effort, bunch of warmups
- some drop step jumps, like 3 x 5
- 30" table jumps: like 2x10
- 18" depth jump to 30" table jump: 1x10, 1x20
- 30" depth jump to 30" table jump: 1x5, 1x10, 1x10
- neutral grip pullups: power rack was wet so grip slipping, 12
- deep bar dips: 10
- pmghr's: best set so far, 1x6 or so
- pushups: 35

im actually pretty happy to have done the depth 'box' jumps.. minimized alot of impact (took out the second landing), which on the surface i'm dj'n on is pretty important..

the 30" dj's to 30" box were so reflexive and i was getting real good bounce..

left vmo + calfs/achilles are fatigued, good sign!

peace

heh! it is monday morning over here in singapore... am at work now, hitting the gym in abt 8 hours time :p

ah!








hey man, check out week 3 here... i've helped you with the weights.. i mean, if your back is bugging don't hit those weights, but if you feel good then those are the goals..

tell me if you think 127kg is too much on those msem squats.. you did it for your first session, we need to keep up a certain strength 'threshold' during this phase, we don't want to be going up and down too much IF we can hit the goal weight that session.. those 3 singles should be hard, but doable for 2 sets, so give me some feedback on that, because you did 120/127 first session, then on week 2 last session you did 120/125 etc..

for example, we want something like this, as an example:

week 1: day 1: msem 127 kg @ 2x3, day 3: msem 120 kg @ 2x3
week 3: day 1: msem 130 kg @ 2x3, day 3: msem 125 kg @ 2x3

every 2nd week its bumping up as we transition entirely into explosive phase.








ok so, we'll have a two week rotation so to get some extra volume in on the second week.. this is what I propose:

week 1: power emphasis
week 2: power + strength maintenance

week 3: power emphasis
week 4: power + strength maintenance

---

week 1:
- sunday: rest
- monday: power lower
- tuesday: rest
- wednesday: workout #1: jump session        workout #2: upper body
- thursday: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)



week 1: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3

- C1: MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep), 85-90% 1RM
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 20% 1RM

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH




Week 1: Day 2: Wednesday: Workout 1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want
- LIGHT STRETCH


Week 1: Day 2: Wednesday: Workout 2
- WARMUP (ACTIVE DYNAMIC OR BASKETBALL WARMUP)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5

- CORE
- LIGHT STRETCH


Week 1: Day 3: Thursday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 5x3

- MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep), 85-90% 1RM
- REST: 5 minutes
- PAUSE (1 second) DB WALKING LUNGE: 3x3: HEAVY BUT NOT MAX, PERFECT FORM:

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH

---

week 2:
- sunday: rest
- monday: volume lower
- tuesday: rest
- wednesday: upper body
- thursday: workout #1: jump session,  workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)


Week 2: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA SQUAT: 3x3
- SQUAT: 3x5 (done with 6-7RM), full rest between sets
- DB WALKING LUNGE: 3x5 each (done with 6-7RM), full rest between sets
- CALF RAISE: LIGHT: 3x10, 60s rest between sets

- S1: Pullups: 2xAF
- S2: Pushups or dips: 2xAF

- CORE
- LIGHT STRETCH


Week 2: Day 2: Upper
- WARMUP (LIGHT BASKETBALL, help recover legs)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5

- CORE
- LIGHT STRETCH



Week 2: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH



Week 2: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3

- C1: MSEM squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), 85% 1RM (Lighter)
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 25% 1RM

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH

---

week 3:
- sunday: rest
- monday: power lower
- tuesday: rest
- wednesday: workout #1: jump session        workout #2: upper body
- thursday: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)



week 3: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3 : 3 sets @ 70kg

- C1: MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep): 2 sets of 3 singles @ 127kg
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep): 2 sets of 5 @ 40 kg

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH




Week 3: Day 2: Wednesday: Workout 1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want
- LIGHT STRETCH


Week 3: Day 2: Wednesday: Workout 2
- WARMUP (ACTIVE DYNAMIC OR BASKETBALL WARMUP)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

DONT FORCE ANY REPS HERE, REALLY LONG STRUGGLE IS NOT GOOD, SO JUST RACK IT <- for the 5th rep etc
- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5: top set last time was 50kg
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5: top set last time was 77.5kg
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5: top set last time was 90kg for 4, hit 85kg for 5 or 90kg for 5
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5: top set last time was at "20kg"

- CORE
- LIGHT STRETCH


Week 3: Day 3: Thursday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 5x3 : 5 sets of 3 with 65 kg

- MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep): 2 sets of 3 singles with 120kg <- work on extra speed here, lighter because of game on saturday
- REST: 5 minutes
- PAUSE (1 second) DB WALKING LUNGE: 3x3: HEAVY BUT NOT MAX, PERFECT FORM: 3 sets of 3 @ 30,30,30

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF


- CORE
- LIGHT STRETCH

---

week 4:
- sunday: rest
- monday: power lower
- tuesday: rest
- wednesday: sprint activation
- thursday: workout #1: jump session,  workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)


Week 4: Day 1: Monday
- Active-Dynamic WARMUP
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- 18" DJ: 2 x 10
- REA SQUAT: 5x3 : 70kg
- SQUAT: 2 x 8 singles (done explosively, ~15-30s rest between reps) : ~110kg

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH


Week 4: Day 2: Wednesday
- AD-warmup
- Light sprint warmup
- 10 yard sprints: 5
- 20 yard sprints: 4
- broad jumps: 3x5
- LIGHT STRETCH



Week 4: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH



Week 4: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA SQUAT: 5x3 : 70kg
- SQUAT: 2 x 8 singles (done explosively, ~15-30s rest between reps) : ~110kg

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH

---

week 5:
- sunday: rest
- monday: power lower + maintenance upper
- tuesday: rest
- wednesday: sprint activation
- thursday: workout #1: jump session,  workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)


Week 5: Day 1: Monday
- Active-Dynamic WARMUP
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- 18" DJ: 2 x 10
- REA SQUAT: 5x3 : 70kg
- SQUAT: 2 x 6 singles (done explosively, ~15-30s rest between reps) : ~115kg

- BENCH PRESS: work up to 1x5
- SEATED ROW: 3x5

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH


Week 5: Day 2: Wednesday
- AD-warmup
- Light sprint warmup
- 10 yard sprints: 5
- 20 yard sprints: 4
- broad jumps: 3x5
- LIGHT STRETCH



Week 5: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH



Week 5: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA SQUAT: 5x3 : 70kg
- SQUAT: 2 x 8 singles (done explosively, ~15-30s rest between reps) : ~112kg

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH



Week 5: Day 4: Saturday: GAMES/JUMPS

- Get some max RVJ's in during warmup or at some point, after game etc.

---

ok we'll fill in stuff you are unsure of etc.. and i'll re-edit as you reply.

Quote from: adarqui on June 20, 2010, 09:57:15 am

Quote from: zginphil on June 20, 2010, 09:30:59 am

RON ARTEST REPRESENT!!!!   my aau coach coached him in hs when he was on his aau team

cool, he was prolly such a mean kid in AAU.

my coach said he had mental problems even back then. after they won a tourney, he took the trophy and smashed it against the wall. wtf.   our coach is embarassed that he coached ron artest. he doesnt tell anybody. i think he told me accidently.   hes proud of coaching smush parker though.

what happened to smush? smush was nice..

i dno i think that's kind of gay to be ashamed of coaching artest.. what's done is done, not his fault that he has mental issues.. plus he was balling on houston/indiana hardcore, and just may do so with the lakers eventually.. regardless, people deserve second chances and even third chances, i don't even fault him for what he did to that fan to be honest, those fans think they can throws cups of soda on ATHLETES or call them racist slurs, nah, you get your ass beat homie, that's why they are spectators and not athletes.. most of them were never dedicated athletes to begin with.

shit i was so disgusted when duncan got hurt in a playoff game years ago and the entire stadium was cheering.. i wouldn't wish injury on any athlete, regardless of whether they are a legitimate threat standing between me and my goal, gotta earn it.

stupid fans, so many are just a pile of shit.. these ufc fans are probably the worst though, booing fights in the first round, it's pathetic.. they boo great fights just because it isn't a slug fest, god forbid it's a technical fight.

peace

What are those?

Ankle is worse than I thought btw. Bit of swelling and still painful even 24+ hours later. I've been good about the treatment stuff, too. Shiiiiiiiit.

the speed line hops, side to side or forward to back.

damn man that sucks :/ keep icing :/

RON ARTEST REPRESENT!!!!   my aau coach coached him in hs when he was on his aau team

cool, he was prolly such a mean kid in AAU.

no workout today, was 156 before i went to movie/eat.. 160 after hahah.. gonna workout very hard tomorrow hopefully:

workout #1 = dunks
workout #2 = sprints/lunges/other bodyweight stuff etc

vid from last night:

<a href="http://www.youtube.com/watch?v=j324MgQCoMM" target="_blank">http://www.youtube.com/watch?v=j324MgQCoMM</a>

posting some more pics, i think i love head height jumps: