i think too much. so, after all that wanking about my modification of acole14's template, i'm going to go back to the program adarq wrote out for me last year. i made good gains on it. probably my best gains ever. then, once gym closes and i am adrift, i'll get back into trying to pack pounds on the bar and myself. i've spent nearly 10 months mostly spinning my wheels on that part but i know what it takes now to get to where i want to be. reading joel smith's article the other day reminded me that i'm not in this to squat big. i'm in it to jump high. i've got three more inches to go to be able to put the ball in off a lob. let's roll.
of course, this template still allows me to start with high-volume squatting. gotta wean myself off a bit, i guess.
session 1:
- warmup
- low volume max effort jumps after warmup (~5-7 x 2)
- MR double leg bounds: 5 x 5
- SQUAT: 3 x 3, 3 x 8 (no long pauses between reps, try to get the reps done non stop, last rep should be hard)
- UPPER
- UNILATERAL: 3 x 3e
- CORE (abs + glute bridges/RDLs/GHR)
- STRETCH
session 2:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2) - if feel very stale, 1-step lead ins
- ME MR halftuck: 5 x 5
- ME MR pogo: 3 x 5
- C1: MSEM squat: 1 x 4 (90-95%), 30s or more between singles, bar speed from onset of transition to lockout is essential
- C1: JUMP SQUAT: 2 x 3 (30%)
- C1-info: if it makes it easier, to db jump squats, jump squats come nearly immediately after a set of MSEM.. so: MSEM, jump squat, rest 2min, jump squat, rest 3min, repeat..... 2 rotations
- S1: dips @ 50 total
- S1: inverted rows @ 50 total
- CORE (abs + glute bridges/RDLs/GHR)
- STRETCH
session 3:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2)
- ME MR tuck: 5 x 5
- ME MR pogo: 3 x 5
- C1: MSEM squat: 1 x 8 (80-85%), 15-30s between singles, bar speed from onset of transition to lockout is essential
- C1: JUMP SQUAT: 2 x 3 (30%)
- C1-info: if it makes it easier, to db jump squats, jump squats come nearly immediately after a set of MSEM.. so: MSEM, jump squat, rest 2min, jump squat, rest 3min, repeat..... 2 rotations
- S1: dips @ 50 total
- S1: inverted rows @ 50 total
- CORE (abs + glute bridges/RDLs/GHR)
- STRETCH
session 4:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2) (replaced by depth jumps if court is unavailable)
- ME MR double leg bounds: 5 x 5
- ME MR tuck: 5 x 5
- ME MR pogo: 5 x 5
- STRETCH
basically:
Day 1: session 1 volume strength
Day 2: recovery
Day 3: recovery
Day 4: session 2 power
Day 5: recovery
Day 6: session 3 power
Day 7: recovery
Day 8: reactive "deload", still max intensity but no lifting
Day 9: recovery and or session 1
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