Adarq.org

Workouts have slowed down to about 2-3 times a week, sometimes less - not very intense
Can do 5x5 225 below parallel with some difficulty now
SVJ a little over 28", RVJ is at 34.5" (just measured) ( )
Pickup game of Ultimate Frisbee 3x a week, so I think that's been my main jumping practice

38" seems very close, especially with some more intense workouts, but it's probably not gonna happen this year
Jumping high is cool and all, but I started working out my jump to have an edge in Ultimate - and I realized that jumping any higher than I do now isn't going to help me much more - my jump is already higher than pretty much anyone at high school level
I have to apply to college this year, and get a good art portfolio together and that's a lot of work

Had a question - can you become lighter on your feet? I'm pretty fast when running on a track, but my running is far from graceful and not really quick - I tend to be heavy footed

Future updates to come

2 workouts since my last post
all about the same
Haven't had a lot of time on my hands since most of my quarter projects are due the last few weeks of school and I have exams all of next week

Looking forward to a summer with a lot of training

5/24/13
Rows, Squats, Chest press, Bicycles (core), Squat, Deadlift, Calf Raises
Nothing new, really. Some dude at the gym helped me get my squat form down - Apparently, I was using my quads too much... So - weight drop
Hopefully I'm going to get better results out of using my glutes and hams more though

AP testing for school last week, no time for workouts
State Championship for frisbee sat/sun
1st day scores: 16-2, 16-0, 16-6
2nd day scores: 16-2, 10-16 (loss)
We got a cool wooden disk- state finalists.

I had some pretty nice jumps. I'll post if anyone managed to get a good picture

Back to workouts next week

Rollerbladed for the first time in about 4 years today
1.5 hours worth of rollerblading
Dunno if it qualifies as a workout
Here's some rollerblading info

"Anaerobically, inline skating was found to be more beneficial than both running and cycling, because it is intrinsically easier and more natural for building hip and thigh muscles that are not developed in the other two forms of exercise. Unlike, cycling, inline skating develops hamstring muscles. And unlike running, inline skating is a low impact activity. 

A separate study conducted at the Human Performance Laboratory at St. Cloud State University in Minnesota found that inline skating develops muscles in the entire upper leg, rear end and hip, as well as lower back. Muscles in the upper arms and shoulders are also developed when arms are swung vigorously while skating."

Gym Workout tomorrow

Played some Ultimate Frisbee today
Wore myself the fuck out
Reminded me that I need to add cardio and conditioning to my workouts

EDIT: I hit 32" on my RVJ today Might have gotten 33" had I jumped more than a few times, but still, this is the highest I've jumped since track started (1.5 months) I feel a PR coming in 2 weeks or less 

Skimmed some of your posts and read that you want to focus on quads and calves. I'd recommend you get both quads and hamstrings stronger, at the very least. Strong hamstrings can only help. They also protect the knee, so, y'know, that's a big plus right there.

That was my original plan, to focus on certain muscle groups
I think what I'm actually going to do is just build a good Foundation strength with few specific exercises
So Squats, Lunges and DL should all hit the Hamstrings, as well as the other muscles I mentioned

So I'm still mulling over the exercises, sets/reps and schedule I want to use for the routine
Here's what I've got so far though

Leg Strength Exercises I want to use for sure:
Squats, RDL/DL, Calf Raise
Leg Strength exercises I might use:
Ham Curl, Power Cleans, Weighted SL glute bridge, Lunges, Step-ups, Weighted Hip Thrusts, BSS, 1/2 Squat, Reverse Hyper,

Reactive exercises I want to use for sure:
Bounds, Depth Jumps
Reactive exercises I might use:
Shock Jumps, Ankle Jumps (pogos), Consecutive Vert Jumps, Jump Squats, Weighted Jumps, Sprints, Power Skips, Med. Ball Throws, Side-to-Side box jumps

Sets/Reps
5x5, 3x5 most likely
maybe an extra set to failure at the end

Schedule
2:1 Strength: Reactivity
mon:Foundation Strength
tues:
wed:Muscle Specific Strength
thurs:
fri: Reactive
sat:
sun:Foundation Strength
mon:
tues:Muscle Specific Strength
etc.
3-4 workouts per week

What making this workout feels like:


Any Advice? I could really use some

Didn't do Plyo's today or yesterday
My glutes and hams were sore

Okay, I think It's time to establish a concrete goal, and how I plan to achieve it

I think a 40 inch vert by the end of the year is doable, with plenty of hard work
The way I'm going to go about this is to increase Quad, Glute, Ham, Calf and Core strength, as well as increasing reactivity with plyo's
I think I will take it one step at a time, and do all out workouts focusing on only a few of the previously mentioned groups at a time
I want to start with Quads, Calves and Core
Maybe later on I will focus on Glutes and Hams
By the end of this week, my goal is to obtain my 1RM for my squat, which I expect to be around 280 at this point (1x8 225)
Standing calf raises get a lot of praise on this website, so that will most likely be another exercise I will focus on
Weighted Planks are probably going to be my main core exercise
However, I'll research calf and core exercises more before deciding on my set workout
Starting next week, I should have a fully developed workout combining several routines to emphasize Quads, Calves and Core (mostly Quads, though), and maybe some upper body
I'll probably do low intensity plyo's on off days, and leave high intensity for another time

I might skip Squats in tomorrows workout, depending on if my Glutes/Hams are still sore because I want an accurate measurement for my 1RM