The final plant area was totaly dry and clear. But the runup was on wet so shoes were wet too So i was feeling afraid to push my legs 100% on runup but it was pure 100% efforts at takeoff.
ah, ya i still wouldnt be able to do that though.. when im dunking i dry my shoes with my hands so much, it's like OCD.
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Still it went great, I could even claim RVJ PRs : Some jumps i considered 31'' were touching the rim 6'' below my highest finger point , but my hand was not vertical , it had some angle. But wasnt filming so cant claim it. No hurrys , it can wait a couple of weeks...
Weight at session : ~190,5lbs Jumping on concrete, 10' rim.
Warmup : Dynamic warmup 5' + few medium effort jumps
2x5 Standing Vertical Jumps : Average = max = 26,5'' 2x5 Running Vertical Jumps : Average 31'' , maximum ~31,5''
SVJ = ~2'' below PR , RVJ = 0,5'' below PR Pretty happy with this session for the following reasons:
1) Havent done rim jumps from 6 January! 2) Court was wet and a bit muddy , the only clear spot was the final landing point so i couldnt push my runup steps. 3) RVJs felt good , and 31'' was easier than ever, 30'' was almost efortless. 4) SVJ - RVJ gap = 5''
Now off for 1 week skiing in the alps , hope my quads wont become a 537% slow-twich!
nice man have a good time.
when you come back, keep implementing these things you've been doing and set some new PR's.
man i could never jump on a slippery court, that's rugged.
im confused, korfist didn't know who he was talking too? wtf?
i thought he was talking to nuttall etc..
my main problem with korfist, in regards to his opinion on squat, is how he just generalizes it too much.. he acts as if people who squat, have to be squatting deep with considerable volume.
i'm a low volume, high intensity, don't go deeper than perfect form / natural leverages allows, and keep feet neutral..
a question to him could be, "well how would you implement squat correctly, if you had to implement it"..
Once athletes discover periodization, they very often over think the process. You often find programs layed out in full detail, from the exact exercises & sets & reps, to the exact days when training will occur. In most cases, there are a few problems with this approach:
Strict schedules do not allow for autoregulation
Strict protocols do not promote adjustment
Strict schedules might interfere with skill work
Strict schedules usually break up training into a 7-day period (training rhythm)
This small blog entry will cover the training rhythm.
Training Rhythm
One of the most important aspects of performance training, is finding a "rhythm" with your training. Finding a rhythm implies knowing how & when you will experience performance drop off's (dips), supercompensations (rises), or potentiation (stim) from training.
DIPS: This is when performance decreases, temporarily, due to fatigue of the central nervous system (CNS) or the muscles themself.
RISES: This is when performance increases, temporarily, due to a over compensation of the CNS or muscles to the previously experienced fatigue.
STIM: This is when performance increases, temporarily, due to a carry over effect from special exercises (heavy squat singles or low volume depth jumps for example). What makes STIM different than supercompensation, is that STIM can occur in the absence of a dip (fatigue) in performance.
Most athletes stick to a routine which fits precisely within a 7 day period. To me, this is most often a mistake, though in some circumstances it might be completely necessary. The problem with a 7 day period, is that it is a "forced" rhythm. Sessions may be performed in the face of too much fatigue, not enough stim, too little frequency, or too much frequency.
One thing is for sure, the body has a natural 24 hour rhythm, set to the rise & fall of the sun. This has evolved from organism to organism for millions of years.
The Ratio Technique
A very effective way to split up training is by using ratios, using a general guideline instead of using specific days of the week.
Perform session-type-1 X times in a row, followed by session-type-2 Y times in a row, followed by session-type-N Z times in a row
FULL Example ratio: Peaking power: strength-hypertrophy:strength-power:stim
Phase 1: Strength-hypertrophy emphasis: 3:1:1
Session 1: strength-hypertrophy
Session 2: stremgth-hypertrophy
Session 3: strength-hypertrophy
Session 4: strength-power
Session 5: stim (MSEM)
Phase 2: Strength-hypertrophy transition: 2:1:1
Session 1: strength-hypertrophy
Session 2: strength-hypertrophy
Session 3: strength-power
Session 4: stim (MSEM)
Phase 3: Neutral 1:1:1
Session 1: strength-hypertrophy
Session 2: strength-power
Session 3: stim (MSEM)
Phase 4: Peak 0:1:1
Session 1: strength-power
Session 2: stim (MSEM)
Phase 5: In-season 0:0:1
Session 1: stim (MSEM)
So for the above example, we could have:
Phase 1: Off-season, Rotations = 3
Phase 2: Off-season, Rotations = 2
Phase 3: Off-season, Rotations = 2
Phase 4: Pre-season, Rotations = 3
Phase 5: In-season, Rotations = whatever
Since we perform STIM as the last session, Phases 1-4 could have some kind of official testing when you rotate back to session 1. This way you continually monitor your performance, through each phase of the program.
Notice that I just list it as: Session 1, Session 2, Session n. This means, that you don't need to conform to a weekly schedule, instead, you can add or reduce rest days based on how you are adapting to the program. For example, there might be 3 rest days following a strength-hypertrophy session, two rest days following a strength-power session, and one rest day following a stim session. However, that does not mean we must conform exactly, instead, adding or removing rest days may change throughout the program, allowing you to train at optimal levels throughout.
So, if you prefer to plan out your rotations, the above example could be written as:
FULL Example ratio: Peaking power: strength-hypertrophy:strength-power:stim
Phase 1: Strength-hypertrophy emphasis: [3:1:1] x 3
Phase 2: Strength-hypertrophy transition: [2:1:1] x 2
Phase 3: Neutral [1:1:1] x 2
Phase 4: Peak [0:1:1] x 3
Phase 5: In-season 0:0:1
More quick examples:
Example ratio: Peaking Strength: hypertrophy:strength:stim
Phase 1: Hypertrophy emphasis: 3:1:1
Phase 2: Hypertrophy transition 2:1:1
Phase 3: Neutral 1:1:1
Phase 4: Strength transition 1:2:1
Phase 5: Strength emphasis 1:3:1
Example ratio: Peaking Power: strength:power
Phase 1: Strength emphasis: 3:1
Phase 2: Strength transition: 2:1
phase 3: Neutral: 1:1
Phase 4: Power transition: 1:2
Phase 5: Power emphasis: 1:3
In the above two examples, you could then "stack" both blocks together:
Block 1: Peaking Strength
Block 2: Peaking Power
Example ratio: Conditioning emphasis: strength-power:conditioning
Phase 1: Neutral 1:1
Phase 2: Conditioning emphasis 1:2
Phase 3: Conditioning intensification 1:3
In my own training, I really didn't spend much time on hypertrophy, instead I spent time on strength blocks, mixed strength/power blocks, and finally high frequency training. My ratio's might look like:
I turned my motherfucking ankle on the motherfucking pack ice. On the way to the gym. It's not that bad but enough that it tweaks when I walk and now I'm doing hot/cold and I got an ace bandage, too.
Workout today (such as it was):
foam roll legs (thoroughly) spin on bike x10mins stretch a bunch
Was too pissed to do core or anything.
wtf how did that happen??????????
god damn.. ive done dumb shit like that, that's the worst.
i completely dislocated my little toe once doing some training barefoot, thing went sideways.
i didn't even know... i went training in a t-shirt, shorts, and high socks.. that's freezing for florida.. i get home and my body has red bloches all over it.. hah
shadow boxing: - 6 rounds - not that great - my sleep was real messed up today :/ that's what did it
jogging: - ~4 miles or so - i ran to songs, for example, 4 min song = 4 minute run, fast pace.. then rest 1 min - trying to model boxing work/rest ratio a bit when it comes to jogging
oh ya im jogging cause i dont have my power rack/ssbar right now.. dno when ill use it again.. so i have absolutely no gym equipment, so it's: - shadow boxing - pushups - find a bar for pullups - core - tons of jogging/sprinting
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