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Hey Andrew , need some tips/corrections at designing the explosive & peak workouts.

I am thinking:

EXPLOSIVE :
18''DJs 4x5
REA squat 4x3 (@30% 1RM? )
BSS 3x5 , should i do something like pause at bottom or lower load + explosive eccentric or/and concentric?
Calves : 3x8? or leave it 3x12? Do calves training affect the whole explosive thing?

4x5 is good from 18, but, you havn't been doing dj's so at least 1 session at 2x5, then next session at 3x5, then hit 4x5.

REA i'd start around 30% just to get the form down, but you can go all the way up to 70%... you'll end up getting a good training effect from 40-50% imo.

for BSS, definitely go PAUSE at the bottom, that is a good exercise for the glutes.

be careful with the calf stuff when doing higher volume dj's (20 jumps), so start off like 1x8-12 and see how you feel.. If you feel fine, throw in the 3x8-12 with shorter rest intervals than you normally do.. Calf training can 'effect it negatively' if they are fatigued ya, but it doesn't sound like you are fatiguing them too much from the calf raises you do?

PEAK:
3x5 27'' DJs ( i dont have other heights , its either 18'' or 27'' ).
REA squat 3x3
MSEM squat 2x3x1@100%
BSS : 2x2x1@100%
Calves : 3x12? 3x8? 4x5? No clue

I like this workout, but just go light on the calfs at the end.

Note for calves : Maximum load at that machine i am using is 374lbs , and i can hit 12reps in good form at that load.
So maybe i should do other things in those explosive & peak workouts? Like loaded single leg raises , or explosive , or holds at top/bottom , or.... what?

nah, when incorporating all those dj's, you don't need to go that route.. the calf raises at the end are simply for a tonic/blood flow effect in workouts like these, you definitely don't want to overstress the ankles, dj's take care of that.

if you weren't doing dj's, i'd say shorten rest intervals between sets and incorporate even higher rep sets..

peace man

wanted to have a session today, but frens at work wanted me to 'show' them wat to do, some pointers and stuff, and wanted to do it at the smaller gym.

fml. no rack, all machines. didnt know what to do with myself.
and all my frens wanted to do was to horse around. sigh, wasted day.

that sucks man.. heh..

a few sets at the bench machine. smith?
felt weird. anyway, banged out a few sets at 60kg

hang cleans
4 x 6 x 60kg

lat pulldowns
a few sets, low weights, just trying to work the lats properly.

seated DB shoulder press
3 x 10 x 17.5kg

only bright spot was that they had this prone leg curl machine
4 x 8. no idea on the weightages, cos they were numbered 1, 2, 3, 4...

rebounding lunges
3 x 15

gonna start on some new block, pending planning by adarq, but i reckon its gonna be a power block or something.

so before i start... mayb i'll update status abit.

the last game yesterday, was able to get an inch or so above, from a 2 step walk in.
RVJ tho, is still abt the same as the last time i put up the vid, tho it did feel easier.

lets hope stuff works out!

how many times will you be able to hit the gym per week? how much bball you going to have? how's the hip?

sorry for late reply, cya!

my dad's friend just uploaded some CD they had made a while ago, if you're into jazz check it:

http://www.youtube.com/richNjazz

<a href="http://www.youtube.com/watch?v=0eQRkKnL_t8" target="_blank">http://www.youtube.com/watch?v=0eQRkKnL_t8</a>

<a href="http://www.youtube.com/watch?v=JRnCn2UAc_A" target="_blank">http://www.youtube.com/watch?v=JRnCn2UAc_A</a>

http://sports.yahoo.com/mma/blog/cagewriter/post/Is-that-a-10-foot-rim-Shane-Carwin-dunked-on-;_ylt=AqHxKCc2tcgaCwbRvhANVhGtEo14?urn=mma,240628

doesn't look 10' but you never know, looks more like 9'6 to me.. could just be angle etc who knows.. he's not really getting that high over it, he's just palming the ball well so it's an easy dunk for him..

If u said u found another old vid of u lying around and that was it i would of believed......nice stuff 

hah thanks.. i actually had two more attempts like this, so pretty good, im happy with it.




5/12/2010

that morning workout listed earlier, dunks + bball dribbling + jumper's etc...

late night:

~3 hours of bball stuff + jump rope speed drills:
- did a few jumps, legs were dead so i just went light, got 10'3-10'4
- did lots of dribbling/layups/jumper's, each hand

peace

Man you'll throw that down next time.
Vintage Darqman coming.

!

ya can't wait.. should be in the next week or so.. I wanted to dunk with adam from TVS on monday or tuesday, if we do that ill definitely get a throw down. I'd like to see him throw down some dunks too.

i'd lose some water weight/food weight for that and caff up good, i'd definitely be getting 33" at least.

caffeine does wonders.. that's my new lifting, caff up 1-2x/week and jump while being dehydrated after 5 poops. new training method established

5/12/2010

hilarious that im happy about this jump..
- 1 hour sleep
- hamstrings basically cramping
- legs felt jiggly
- no lifting anymore
- it was about 31" or so, that would be like the best ever without lifting







lol.. cracks me up, but im happy. i didn't check the rest of the jumps, but this was definitely one of the best ones, i slammed it in and it flew out.. hah

<------- laughing.