Show Posts

3316

Progress Journals & Experimental Routines / Re: a fast and explosive donkey!

« on: March 01, 2013, 10:36:55 am »

Yeah it sounds good, what you've layed out. Obviously if you feel like you're improving right now then maybe it's not a good idea to change anything.

The JackM is 2 times per week (the explosive part) and 3 times the strength part.

In the strength part of it is 2 times plyos + strength and one time, in the middle, just plyos. You should be able to find it around.

3317

Strength, Power, Reactivity, & Speed Discussion / Re: my jump training

« on: March 01, 2013, 08:03:50 am »

It depends on the volume and intensity of the plyos you do before the squats. If you do 200m sprints and then you squat... then maybe you're in for a bad squat workout.

If you do something like 3x30m, then you won't have problems. The same applies to the depth jumping and any other plyo work. It can even have potentiation effects, so you do BETTER in the squat workout due to the nervous system being potentiated.

3318

Strength, Power, Reactivity, & Speed Discussion / Re: my jump training

« on: March 01, 2013, 07:26:53 am »

There's a bunch of reasons... from greater neural drive being fresh to safety. You wouldn't want to drop off the top of your house after a heavy squat workout wouldn't you? Your muscles would be dead and the amortization would suck. Try it sometimes.

3319

Progress Journals & Experimental Routines / Re: a fast and explosive donkey!

« on: March 01, 2013, 07:22:36 am »

You should really go with an explosive schedule for the next few weeks...

To give you examples:

1) You could try the JackM explosive schedule:

Monday:

Depth jump 6x3
Jump squat with 40 kg 4x5
Jump squat with 20 kg (empty bar) 4x5 (go back and forth between these 2 weights or wave-load)
Regular squat 3x3 with your 5RM

Friday: PR Day - maximal standing jumps, RVJ, sprints, one-leg jumps, broad jumps etc - measured stuff.

IMO getting away from regular slow squatting for quite some time (even in its MSEM form) could make a difference to you.

Repeat that until the measurements don't improve for 2 or 3 consecutive weeks, then you can go back to strength work.

There's also another choice, but I'd go with this ^^^ first one.

2) The other choice is this:

Reactive/Plyo workout:

Session A:

DJ 4x5 from high box (power)
Jump squat 2x5 with empty bar
Half squat 6x3 with 85% of max half squat

Session B:

4x5 DJ from medium box

Session C:

4x5 DJ from high box
Jump squat 2x5 with empty bar
Squat 3x3 with 5RM

This is cool too but I'd do with the first option of actually jumping on the field, sprinting etc. Sure we've had these discussions before but you never did anything like this... it would be interesting to see what you'd gain out of it.

3320