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Messages - Harvey

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166
Volleyball / Re: Mireya Luis - female volleyball player great vertical jump
« on: December 18, 2011, 03:20:43 am »
I usually wouldn't consider female volleyball in the least exciting, but this girl's hitting angles like someone with a 370+ spike reach. She's insane.

167
Program Review / Smolov Tips?
« on: December 18, 2011, 02:56:26 am »
Hi,

I'm about to start my 12 week journey through hell. I was wondering if any of you had any useful tips or tricks I could use throughout my Smolov cycle. I'd like any assistance possible. My log is below.

http://www.adarq.org/forum/progress-journals-experimental-routines/harvey%27s-smolov-cycle-1/

168
This past week at the national youth camp, I recorded a spike reach (standing reach + running vertical jump) of 336cm. My old PR was 331. With a standing reach of 255cm, that leaves my vertical jump at 81cm (finally reached the 80 mark) or 32 inches.

On another note, I made the Australian National Youth Squad for the national indoor volleyball program. It'll be great to represent my country internationally in a few months time. I just need to keep working hard to secure my position in the team.

I look to make a further improvement of at least 4cm by March next year. That's over 3 months away, so I should be able to get there if I train properly.

169
Introduce Yourself / Checking In... Again
« on: December 18, 2011, 02:41:13 am »
Hi all,

Well I'd registered a few weeks ago, but the site lost data and so my account was as good as gone. I'm a volleyballer looking to put on some serious inches to my vertical. I'm about to start Smolov tomorrow. Quite excited. I'm always looking for advice so if you've got any tips, let me know! Started journaling here.

http://www.adarq.org/forum/progress-journals-experimental-routines/harvey%27s-smolov-cycle-1/

Thanks!

170
Old Journals / Re: Harvey's Smolov Cycle #1
« on: December 18, 2011, 02:40:49 am »
Obviously, these next two months are going to be very tough on my body. I will be able to achieve great things in the next 12 weeks if I apply myself diligently, but at all costs, avoid injury. I'm all about injury prevention and prehabilitation. For that reason, I'll be focusing a lot of energy on my diet and sleep patterns. I'll be clean bulking during this cycle, taking creatine and a high protein mix as supplements. Basically, if I can keep myself in a calorie surplus the whole time, I'll be doing good. On my off days, I'll be sure to spend a fair bit of time stretching (dynamically and statically, but mostly statically). I've been experiencing a little patella tendinitis recently and would like to eliminate that completely. I want to improve the flexibility in my quadriceps and hamstrings. I'll also do my best to ice my knees whenever possible. I'll probably buy a knee ice pack so I can easily take care of them after training.

Not 100% sure what I'll do when school starts back. I have about 6 weeks left of holidays, that means I can go to the gym whenever I want. I also don't have any other major volleyball commitments, just a national beach tournament in January. I'll just postpone my training for that week, who knows, maybe the deload will be beneficial. When school starts back, so too will QAS meaning I'll be doing additional weight training. I'll talk to my coach about this and see if I can do my Smolov sessions in QAS or if I end up doing them before school, I'll see if I can do upper body work at QAS.

By the end of this, I hope to improve my 1RM squat from 120kg to 140-150kg, maybe more. Who knows. I also hope I'll be able to lose a bit of fat from it. That'll definitely help me jump higher. If I have stronger legs, I'll be jumping higher also. My only concerns is that this program lasts from now until the end of my QAS scholarship year. I won't have a chance to deload. And there's a chance that, while I'll make some strength gains, these gains might not convert into vertical gains. I guess I'm going to have to take a risk. Surely I'll be able to get the 4cm I'm after. I'd be happy with a 340 spike reach at the end of all of this, regardless of my strength improvements - that's just a bonus to me.

I begin training tomorrow. Will probably go to the school gym since I don't have enough weight at home.

171
Old Journals / Harvey's Smolov Cycle #1
« on: December 18, 2011, 02:40:31 am »
My Training Index

This is my first ever Smolov Cycle. I'm doing it now because I need to see some gains and fast. Plus, I'm on school holidays now so I should have enough time to get through a significant proportion of the system.

I haven't squatted in a while, so I'm a little nervous which is why I'll be doing the introductory cycle also. Below is the plan for the next few weeks.

1RM: 120kg/265lb (Haven't tested that in a while. May be higher, but I'll leave it as is).
BW: 77kg/170lb
Other Information: I've heard it's best to do low-bar squats for Smolov, so I'll be doing that the whole time. Also, I only have 90kg at home (including 10kg barbell) so anything over 90kg means I'll have to go to the gym. Not 100% sure if I can go to the gym everyday. Will try to improvise here.

Week 1 - Introductory Microcycle
Monday 19/12/11
3 Sets - 8 Reps - 78kg (75kg Round)
1 Set - 1 Rep - 84kg (85kg Round)
2 Sets - 2 Reps - 90kg
1 Set - 1 Rep - 96kg (95kg Round)
Tuesday 20/12/11
3 Sets - 8 Reps - 78kg (75kg Round)
1 Set - 1 Rep - 84kg (85kg Round)
2 Sets - 2 Reps - 90kg
1 Set - 1 Rep - 96kg (95kg Round)
Wednesday 21/12/11
4 Sets - 5 Reps - 84kg (85kg Round)

1 Set - 3 Rep - 90kg
2 Sets - 2 Reps - 96kg (95kg Round)
1 Set - 1 Rep - 108kg (110kg Round)

Just realised I have to lift for the first three days in a row.

Week 2 - Introductory Microcycle
Sunday 25/12/11
4 Sets - 8 Reps - 78kg (75kg Round)
2 Set - 1 Rep - 84kg (85kg Round)
3 Sets - 2 Reps - 90kg
2 Set - 1 Rep - 96kg (95kg Round)
Tuesday 27/12/11
4 Sets - 8 Reps - 78kg (75kg Round)
2 Set - 1 Rep - 84kg (85kg Round)
3 Sets - 2 Reps - 90kg
2 Set - 1 Rep - 96kg (95kg Round)
Thursday 29/12/11
5 Sets - 5 Reps - 84kg (80kg Round)

2 Set - 3 Rep - 90kg
3 Sets - 2 Reps - 96kg (95kg Round)
2 Set - 1 Rep - 108kg (110kg Round)
Saturday 31/12/11
3 Sets - 6 Reps - 84kg (85kg Round)
2 Sets - 2 Reps - 96kg (95kg Round)
2 Set - 1 Rep - 108kg (110kg Round)

Decided to increase the volume a little bit here. Hopefully it's not too much, but it should definitely get my body ready to the volume expected in the coming weeks.

Week 3 - Base Mesocycle
Monday 2/1/12
4 Sets - 9 Reps - 84kg (85kg Round)
Wednesday 4/1/12
5 Sets - 7 Reps - 90kg
Friday 6/1/12
7 Sets - 5 Reps - 96kg (95kg Round)

Saturday 7/1/12
10 Sets - 3 Reps - 102kg (100kg Round)

Not looking forward to the 7x5 at 95kg. That will be ridiculous. But hey, welcome to Russia, right?

Week 4 - Base Mesocycle
Monday 9/1/12
4 Sets - 9 Reps - 94kg (95kg Round)
Wednesday 11/1/12
5 Sets - 7 Reps - 100kg
Friday 13/1/12
7 Sets - 5 Reps - 106kg (105kg Round)

Saturday 14/1/12
10 Sets - 3 Reps - 112kg (110kg Round)

These figures are starting to look ridiculous. I have never squatted 110kg for reps. Not looking forward to doing 10 sets of 3.

Week 5 - Base Mesocycle
Monday 16/1/12
4 Sets - 9 Reps - 99kg (100kg Round)
Wednesday 18/1/12
5 Sets - 7 Reps - 105kg
Friday 20/1/12
7 Sets - 5 Reps - 111kg (110kg Round)

Saturday 21/1/12
10 Sets - 3 Reps - 117kg (115kg Round)

I hope to have ridiculous strength at this stage. I'm doing reps on my old 1RM right now.

Week 6 - Base Mesocycle
Monday 23/1/12
Rest
Wednesday 25/1/12
Rest
Friday 27/1/12
1 Set - 6 Reps - 95kg

1 Set - 4 Reps - 105kg
1 Set - 3 Reps - 110kg
1 Set - 2 Reps - 120kg
1 Set - 1 Rep - 125kg
Saturday 28/1/12
1 Set - 6 Reps - 95kg
1 Set - 4 Reps - 110kg
1 Set - 3 Reps - 115kg
1 Set - 2 Reps - 125kg
1 Set - 1 Rep - 130kg


This is my last week of the base mesocycle. I should easily be able to get that 1 rep of 130kg as a new PR. Might even be able to get more, who knows.

Week 7 - Switching Semi-Mesocycle
Monday 30/1/12
5 Minutes Skipping
10 Standing Max Jumps
10 Running Max Jumps
Wednesday 1/2/12
Bounding For Height (10 Paces)
15 Tuck Jumps
15 Tuck Jumps
8 SL Tuck Jumps EL
Friday 3/2/12
Continuous Broad Jumps (5)
Explosive DB Lunge Jumps
Barbell Jump Squats
10 Standing Max Jumps
Saturday 4/2/12
5 Minutes Skipping
10 Standing Max Jumps
10 Running Max Jumps

With the switching cycle comes the introduction of plyometric exercises, as you can see above. I've also incorporated some power-based work with the DB lunge jumps and the barbell jump squats.

Week 8 - Switching Semi-Mesocycle
Monday 6/2/12
5 Minutes Skipping
10 Standing Max Jumps
10 Running Max Jumps
Wednesday 8/2/12
Bounding For Height (10 Paces)
15 Tuck Jumps
15 Tuck Jumps
8 SL Tuck Jumps EL
Friday 10/2/12
Continuous Broad Jumps (5)
Explosive DB Lunge Jumps
Barbell Jump Squats
10 Standing Max Jumps
Saturday 11/2/12
5 Minutes Skipping
10 Standing Max Jumps
10 Running Max Jumps


Exactly the same as the previous week. Really trying to cement that explosive difference into my body. Not sure how things will be going around this stage. School will have started back and same with QAS (that means more lifting). I'm going to try to find a way to complete this program though.

Week 9 - Intense Mesocycle
Monday 13/2/12
1 Set - 3 Reps - 78kg (80kg Round)
1 Set - 4 Reps - 90kg

3 Sets - 4 Reps - 102kg (100kg Round)
1 Set - 5 Reps - 102kg (100kg Round)
Wednesday 15/2/12
1 Set - 3 Reps - 72kg (70kg Round)
1 Set - 3 Reps - 84kg (85kg Round)
1 Set - 4 Reps - 96kg (95kg Round)
1 Set - 3 Reps - 108kg (110kg Round)
2 Set - 5 Reps - 102kg (100kg Round)
Friday 17/2/12
1 Sets - 4 Reps - 78kg (80kg Round)

1 Sets - 4 Reps - 84kg (85kg Round)
1 Sets - 4 Reps - 78kg (80kg Round)
5 Sets - 4 Reps - 96kg (95kg Round)

Doesn't seem too bad just yet. But remember, this is just week one. I'm having to ease back into it. Excited to see what the next 3 weeks bring.

Week 10 - Intense Mesocycle
Monday 20/2/12
1 Set - 4 Reps - 72kg (70kg Round)
1 Set - 4 Reps - 84kg
(85kg Round)
1 Set - 4 Reps - 96kg (95kg Round)
1 Set - 3 Reps - 108kg (110kg Round)
2 Sets - 4 Reps - 108kg (110kg Round)
Wednesday 22/2/12
1 Set - 3 Reps - 78kg (80kg Round)
1 Set - 3 Reps - 90kg
1 Set - 3 Reps - 102kg (100kg Round)
3 Sets - 3 Reps - 108kg (110kg Round)
1 Set - 3 Reps - 114kg (115kg Round)
Friday 24/2/12
1 Sets - 3 Reps - 78kg (80kg Round)

1 Sets - 3 Reps - 90kg
1 Sets - 4 Reps - 102kg (100kg Round)
4 Sets - 5 Reps - 108kg (110kg Round)

Getting down to the business end of the cycle now. I've decided not to go Monday, Wednesday, Saturday. I want to get it done, so I've change Saturday to Friday. These are, essentially, 3 day weeks.

Week 11 - Intense Mesocycle
Monday 27/2/12
1 Set - 3 Reps - 72kg (70kg Round)
1 Set - 3 Reps - 84kg
(85kg Round)
1 Set - 3 Reps - 96kg (95kg Round)
5 Set - 5 Reps - 108kg (110kg Round)
Wednesday 29/2/12
1 Set - 3 Reps - 72kg (70kg Round)
1 Set - 3 Reps - 84kg (85kg Round)
1 Set - 3 Reps - 96kg (95kg Round)
2 Sets - 3 Reps - 114kg (115kg Round)
Friday 2/3/12
1 Sets - 3 Reps - 78kg (80kg Round)

1 Sets - 3 Reps - 90kg
1 Sets - 3 Reps - 102kg (100kg Round)
4 Sets - 3 Reps - 114kg (115kg Round)

Second last week done!

Week 12 - Intense Mesocycle
Monday 5/3/12
1 Set - 3 Reps - 84kg (85kg Round)
1 Set - 4 Reps - 96kg
(95kg Round)
5 Set - 5 Reps - 108kg (110kg Round)
Wednesday 7/3/121 Set - 3 Reps - 84kg (85kg Round)
1 Set - 3 Reps - 96kg (95kg Round)
4 Set - 3 Reps - 114kg (115kg Round)
Friday 9/3/12
1 Sets - 3 Reps - 90kg

1 Sets - 4 Reps - 108kg (110kg Round)
3 Sets - 4 Reps - 96kg (95kg Round)

Since I'm not competing, this will be the end of my cycle. Can't wait to begin!

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