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[5:11pm] zginp: yawn
[5:11pm] zginp: is steak good 4 vert?

week 29 day 3
adarq block week 1 day 3

warmups

stiff legged mini ankle hops (making do till i get myself a nice pink jump rope)
7 x 200

Prehab
shoulders, cobra, glutes
2 x 10

REAs
3 x 40, 50, 60, 60, 60

MSEM squats
supposed to do them straight after the REAs, but i repped out a few at 100kg or so. habit, need to get myself prepped abit. dun think i'll be ready to handle near limit weights at my first set...

also prescribed 2 sets of 3, but i switched it up today, going for 3 sets of 2.
2 x 125, 130, 135

abit tired, so i did the upper body stuff first, before the lunges.

pullups
20, 10

dips
25, 20

DB walking lunges
3 x 25, 25, 25

core
leg raises
2 x 15

ya man you did the right thing with the squats, always do progressive warmups.. going from 60kg on REA to 120kg on squat would be nuts.

Word. So comparatively low-volume DLRVJs (three or four step approach), just to practice the movement, plus DJs and then REA squats and jump squats, alternating. See how it works for a couple of months and then adjust from there. Schedule will change once summer league ends, anyway.

Sunday would roughly be:

Warm up
mobility/calisthenics
sprints x 200-250 total yards
DLRVJ x 15-30 total reps (alternate with sprints; if they feel good, do more, if they feel sluggish, do fewer)
walk to gym
DJ ~2x10
REA squat ~4x3
squat (heavy) 5-6 total reps
BSS/step up (light) 20-25 total reps
jump rope x10-15 mins (start simple and add complexity as I get less shitty at it)
stretch

Monday would roughly be:

warm up
mobility
shoulder prehab
bench 3x5 OR press 3x5
rows 3x5-8 OR weighted pullups 3x5
jump rope x15-20 mins
stretch

If the Thursday game is at 7, the workout would roughly be:

warm up
sprints x100-200 total yards
DLRVJ x10-15 total reps
DJ 3x5
rest
game
stretch

If the Thursday game is at 8:30, I can usually make it to the gym beforehand, so the workout would roughly be:

warm up
DLRVJ x15-30 total reps
DJ 3x5
jump squat ~4x3
light stretch
rest/travel to game/eat something
game
stretch

Tuesday's still just the game. Wednesday and Friday are still full rest or really light cardio days (like a long walk or easy jog), with one being a real full rest. We may end up doing team runs on Wednesdays. Saturday is still just practice. Of course, life gets in the way but, given my tendency to jump all over the place, the most important thing is to try to be as consistent as possible and just stick with the plan. In case you couldn't tell I like making plans, I just have a hard time sticking to them sometimes. I wonder how it was just my brother and not me that got diagnosed with ADD when we were little  

Also, just found out that all our games this summer will be on turf fields. High five!

nice!



"In case you couldn't tell I like making plans, I just have a hard time sticking to them sometimes. I wonder how it was just my brother and not me that got diagnosed with ADD when we were little  "

true :F

That's has been my problem all my jumping life: I can't amortizate in the quads. I might have faulty mechanics and overload the quads too much in the plant, but they ARE the limiting factor because they limit my ability to use momentum. You don't really need to be able to put out THAT much force voluntarily if you can use the accumulated kinetic force during the run-up in your plant.

But in order to do that you need to be able to stop the forward momentum and make it convert into upward thrust. To do that you need the best brakes in the world. The brakes are the quads because they prevent the knee collapse. So basically you need great quad eccentric strength to decelerate.

That's why I'm trying to forcefully decelerate after sprints... to learn to manage the high quad eccentric load... kind of like in a depth jump. I remember Adam Linkenauger recommending against a quick deceleration after a sprint as it might be injurious... but I kind of use that as an exercise in itself.

forcefully decelerating after sprints definitely hits the quads hard, that's one benefit from all of the visual-reactive drills i used to do with the more advanced athletes.. very quick decels transitioned to re-accels. . but ya i like it..

you need to rest up, heal that knee, then get back to making progress.. dno how you're going to go 100% on things like decels etc with your knee acting up, unfortunately, cns is going to inhibit if it senses anything risky.

one thing most people don't do are back pedal sprints.. defensive backs for nfl do them a ton, but in general most athletes don't spend time reaching 'max backpedal velocity' and accelerating max during that movement.. it hits the quads hard, it's a ton of high velocity TKE's.

peace man

5/27/2010

workout #2: evening

156 before workout wtf

6 mile walk with interval sprints mixed in:
- sprints were HORRIBLE, god i was so dead
- mostly dead in calfs/quads/cns

pullups/dips, 3 sets each

prone glute way later

peace

word, happy, made a vid...

here's what I posted on TVS along with this vid:

<a href="http://www.youtube.com/watch?v=xRdQENpHJX8" target="_blank">http://www.youtube.com/watch?v=xRdQENpHJX8</a>

http://www.youtube.com/watch?v=xRdQENpHJX8





kind of nutty... just got alot of (expletive) figured out now.. goal is 40" RVJ without any weights.. body composition goals are around 145 @ 5% body fat, getting close, 156-157 right now pretty lean but got more fat to shred.

pretty hard dunk today i was flying, which is funny koz i did 60 or so jumps yesterday, but i felt so off yesterday, CNS was shut down.. so my CNS was fine today, calfs/quads a bit drained, so im optimistic i could get 35 if "EVERYTHING GOES FINE"..

peace