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Kingfish,

Your SVJ is awesome and so is your strength, I just had questions about a few things.  At what age were you able to do a 300 pound full squat paused rep?  I am just wondering if you were naturally strong...What's your running vertical jump at?  How long have you been doing vertical jump training?

Craig,

I didn't fully do all the sprints because I thought it would lead to overtraining.   I started talking to Lance before I got into weeks 6-10 because those weeks looked like they would lead to further overtraining.  Luckily he is helping me.  Lance really hasn't commented on the numerous sprints in the vertfreak program, so I'm not really sure what he thinks, but he currently doesn't have me sprinting before workouts.  I would say that it almost certainly leads to overtraining.  As far as Vertical Mastery is concerned,  I think Jack will be a great resource for you.  I think you should ask for a refund from Adam and also explain the sprinting volume to Jack and see if he thinks that leads to overtraining.  Forget it if Adam doesn't' like you, it's his job to sell a quality product.  Secondly, I would be mad at him if I wasted 12 weeks of my training life on a program that just overtrains you.  I noticed a number of grammatical errors in the vertfreak program as well as broken links to exercises.  I don't really mind that so much, but  I am eventually going to get some more feedback on the sprints and ask for a refund if it is clearly out of line.  If there is some sort of disagreement on the topic then I will not ask for a refund.  However,  every single vertfreak copy sold has 10x100 meter uphill sprints with a "jog back recovery" before a full workout that includes max effort squats, deadlifts, and split squats.  Some talented athletes on this forum seem to think that it is clearly overtraining.

Finally, you should realize that your other accomplishments were endurance based activities.  I am not trying to discount what you have done, I am just saying that I think becoming more explosive involves a different kind of workout.  There are girls who don't train very hard who run marathons, for example.  How many girls do you know who can dunk?  Probably none.  Make sure you tell Jack how much cardio you are doing, as if you are playing pickup games too often it could ruin your results. 


I cannot clearly define what is reasonable to gain over a period of time, but gaining 1/4 an inch over 12 weeks means there is something going on with your training, diet, rest, or a combination of the three.  I cannot definitively say that the sprinting and lifting volume was the sole reason for your overtraining because I was not there to see you train, but I think that at least the sprinting portion of the program is overdone.  As you progress the inches will not come as fast, but if you train explosively (not necessarily hard) for 12 weeks then the results will come.  I think it sucks that Linkenauger isn't accessible, he didn't answer 3 of my emails.  He only answered my first email. 

Were you able to put any weight on your squats during your workouts?

JoeJoe,

She may have said that but it wasn't to me.

So was Louie receptive to your ideas?  I am sure there are few in the United States that are stronger than those WSB guys on the three major lifts, but as far as VJ goes, I mean they are too massive to even move all that weight to be among the best leapers.

I emailed Adam on this and basically it's full speed sprints on Monday with a walk back rest and 75% sprints on Fridays.  I have the relevant portion of the email below followed by the full email if you want to see that.  In the template it says to walk back for a recovery.  The question I was asking was on week 1 which only had 80 meter sprints x 8, but they are increased to 100 meters in week 2 and on. 

Excerpt:

3) In the "Intermediate explosive" program you have listed 8x80 uphill sprints before a workout essentially based on squatting and stiff leg deadlifts.  I see no % max listed on the uphill sprints so does that mean you should sprint at full speed?  Wouldn't sprinting 80 meters uphill 8 times at full speed wear you out before squatting?

Anything under 100m will be at 100%, with near full recovery between sprints.  Proper recovery, and your squat should be fine. 



Full email:
    I just bought a copy of vertfreak.  I have a few questions...

    1)  In choosing between the "strength based" and "explosive based" workouts the primary test seems to be subtracting a running jump from a standing vertical jump.  I have really bad form on my jump and always have and my running jump has consistently been 2" higher than my standing jump.  For example, when my standing vertical was 20" my running vertical was 22."  Now my standing vertical is 30" and my running vertical is 32".  I am trying to work on my form but I don't know if I can do it without a coach physically present...My question is, should I always just select the "explosive based" workout based on the test provided?


Go on the test provided.. If you feel that form is really the deciding factor in WHY your numbers are what they are, then go with Strength.


    2) In the program I don't see any practice jumping (just doing regular approach jumps) scheduled into the workouts, at least not in "intermediate explosive".  Everything I have ever read says that you should practice jumping.  I am wondering how often you think you should practice jumping built in the confines of your workout and if you could give a set s and rep ranges.


Practice jumps come into play during phase 3, as there is no use "practicing approaches" when you are out of shape/not in the shape we want you at... You can also do practice jumps after phase 3 for a couple weeks to concentrate on form before getting into another cycle.


    3) In the "Intermediate explosive" program you have listed 8x80 uphill sprints before a workout essentially based on squatting and stiff leg deadlifts.  I see no % max listed on the uphill sprints so does that mean you should sprint at full speed?  Wouldn't sprinting 80 meters uphill 8 times at full speed wear you out before squatting?

Anything under 100m will be at 100%, with near full recovery between sprints.  Proper recovery, and your squat should be fine. 
 

    4)  I see no discussion of post-activation potentiation in the vertfreak program.  I was wondering if you recommend doing altitude drops or depth jumps in between sets of squats...


Phase II and Phase III should have drops and jumps for you, but these will take place in the workout portion prior to weights, I personally don't recommend DJs between squatting unless you are on a VERY light explosive phasing.


    5)  Are there only 6 workouts?  Basically I see i.  Beginner strength based ii.  Beginner explosive based iii. intermediate strength based iv. intermediate explosive based v. advanced strength based vi. advanced explosive based.


For weight training that is correct,  but there are three combo's available (BW/Medball/Weights)  and also the program obviously will base itself on your strength numbers.  I think you will be pleased with the periodized training system.

Thanks for the comments guys.  The caffeine sounds like a good idea.  I do drink some green tea already but that's most to help promote leanness. 

As far as the sprints are concerned, I was using that from the vertfreak template.  I talked to Adam Linkenauger about that and he seemed to think it is fine.  However, since Lance is more helpful, I am going with his modified program starting Monday which will include no sprints.  He put the modified program in the journal section.