July 3, 2013Time to suck it up and use the progress tracker.
http://www.adarq.org/progress-journals-experimental-routines/lbss-progress-tracker/new/#newOctober 10, 2012So, looking back to the first post here for the first time in a long time, seems I've been at this for over three years. I've added 80+ pounds to my squat and 5" to my vertical in that time. Not nothing but not all that great, either. Life has gotten in the way, and indecisiveness and my lack of ability/willingness to go as balls-out as I should. More sacrifice is needed, more consistency is needed. But I'm still at it and I'm not quitting.
After all this wanking about acole14's template, I think I'm just going to go back to the template that adarq wrote out below, last year. It's in the same spirit as acole14's but it's simpler and there's no sprinting day, which I think is probably good. And I had my best gains on it -- first time grabbing rim and hanging on, first batch of sessions where I could get 32" consistently. I haven't really progressed since then in my jumping or anything else, except bodyweight. And I guess I'm a little stronger. Yeah, it's time to jump more. Only differences from the template: CORE is not optional unless I'm late for something, and CORE circuits will include glute bridges/RDLs.
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edited by adarq dont delete plz!!
http://www.adarq.org/forum/progress-journals-experimental-routines/no-bounce-need-bounce/msg23825/#msg23825real quick synopsis, as im being bit by mosquitos..
volume-strength:power:deload-reactive = 1:2:1
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
- OPTIONAL: CORE
- 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 @ 3 x AF
- S1: pullups @ 3 x AF
- OPTIONAL: CORE
- 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 @ 3 x AF
- S1: pullups @ 3 x AF
- OPTIONAL: CORE
- 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)
- 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
so 9-10 day rotation.. in that schedule, day 6, 8, and when you rotate back to day 1 should be the best jumping.. jumping will suffer a bit after session 1 volume.
what you think?
peace man!@$!@
Hi everybody. Sorry for the wordiness in advance; I'm a giant dork and A) overthink everything, and B) don't know how to shut myself up once I get going.
I'm looking to improve my very sad and pathetic vertical. Also to get stronger and faster and in better shape, but the number one concern is vert and I obviously can't do everything at once. Currently I've got a 27" CMJ (25" consistently, 27" is my most recent test max) and ~30" running jump. Never measured that but I can graze the rim at a height of 71", reach of 90", so that makes sense. Basically I am the least reactive person on Earth. I can go forever at slow speeds without any training at all but for whatever reason have decided to play an intermittent-sprint sport (ultimate Frisbee). I'd like to get to 35" standing, 38" running. That would allow me to dunk a soccer/volley ball and sky a bunch of people that I currently can't on the ultimate field.
The ultimate season will be over in about a month, so currently I have practice three times a week and do plyos/lift twice a week, except tournament weeks when we have just one practice but 8 hours of ultimate on Saturday and 6 on Sunday. Two of those left before the end of the season. I've never really lifted before this year, and I've had some trouble sticking with a plan. Maybe if I put it up here I'll be better about that. Oh yes, I'm 5-11, 169#, about 9-10% bodyfat. My best dead lift is 335#, front squat 245#, OHP 125#, bench 185#. Want 400/300/165/250 but I'm not pressed about those numbers as much. I'm going to keep muddling along in the gym until Frisbee is done (currently it's plyos plus DL/squat plus some assistance and upper body stuff, but no real consistent plan) but then turn it up a few notches and try to make some improvements. I'm thinking along the lines of Kelly Baggett's ultimate split:
Sunday: low-intensity steady-state cardio 30-40 minutes, Feldenkrais class (trying to move better, too...look it up if you're curious)
Monday: agility ladder drills, donkey ankle bounces, 20-yard sprints, running verticals, dead lifts, OHP/pullups, Bulgarian split squat, core, cool down w/10-15 minutes LISS cardio, strech
Tuesday: LISS cardio 30-40 minutes, stretch, Feldenkrais on my own
Wednesday: agility ladder drills, intervals/high-intensity conditioning
Thursday: completely off (have class from 6-9 at night so this is the natural day to rest)
Friday: agility ladder drills, donkey ankle bounces, 40-yard sprints, depth jumps, front squats, bench/rows, step-ups, core, cool down w/10-15 minutes LISS cardio, stretch
Saturday: ultimate Fall league (medium intensity, a lot more chill than club...will be a decent workout and I just need to play)
Main lifts (DL, FS, bench, OHP) will be 3-5 sets of 3-5 reps. Assistance lifts will be 2-3 sets of 8-10 reps. Sprint/plyo exercises will be done until time/height drops. 1-5 minutes rest between sets, depending. LISS cardio will be either rowing machine or stationary bike on heavy days, probably jogging on off days with possible rowing/biking if I feel like making it to the gym. Heart rate in the 130-140 range. Intervals will Informed Performance-style, above anaerobic threshold. Also I'll be throwing as much as possible to keep my skills up and pick up some new ones. Don't expect that there are too many ultimate players on here, so I'll keep that part to myself.
Diet-wise (this forum doesn't seem to have a lot about diet on it, but it's damn important, so I'm throwing it out there), I'm going to eat at LEAST 170g of protein every day, hopefully more like 200. Other than that a pretty even split of carbs and fat without concerning myself too much with either. I'll try to get ~2800-3500 calories per day, depending on activity level, but I'm not trying to beef up and I've never lost weight in my life, so again, not too much concern about the diet except getting enough protein.
Not sure this will end up being a real day-to-day log because I'm already keeping a journal of my training on my own and spending too much time in forums* as it is without having to babble on to the world every day. As you can see, I'm long-winded. But it's helpful to write everything down and I'm just curious to hear what people think about the plan.
If you've made it this far, thanks for reading.
*Mostly Lyle McDonald's at bodyrecomposition.com, which are (the main one and the hidden one) the best by far** for nutrition and most exercise-related stuff (but not vertical stuff; this place is clearly better for that).
**By. Far.***
***NB: No one else is even close.
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