Author Topic: JackM Split  (Read 6019 times)

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Joe

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JackM Split
« on: June 05, 2009, 07:29:27 pm »
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This is one of the simplest approaches to vert training:

Quote

Link to discussion from TVS on the split - http://www.theverticalsummit.com/viewtopic.php?t=2530&highlight=jackm
« Last Edit: June 05, 2009, 07:37:02 pm by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: JackM Split
« Reply #1 on: June 05, 2009, 07:39:00 pm »
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More from JackM on the same split, a bit more detail though.

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I'd set up 2 upper body days and 2 lower body days and rotate through them training every other day with the weekends off.

Day 1 (Mon): upper body bench press, lateral, pullup, bicep, tricep

Day 3 (Wed): lower body squats, ghr, forearms, abs

day 5 (Fri): upper body military press, row, flye, bicep, tricep

day 8 (Mon): lower body split squats, ghr, forearms, abs

day 10 (Wed): repeat day 1

day 12 (Fri): repeat day 3

etc.

Prior to each workout (or at a separate time of day) do a warm-up and one quality performance oriented mag movement to first sign of drop-off. Choices include: broad jumps, vertical jumps, running single leg vertical jumps, sprints, depth jumps, shuttle drill, single leg triple jumps or anything else where you can get a good measure of both performance and improvement. You can either rotate through several of them or use the same one each workout. It doesn't matter. What is important is that you use full recoveries and try to improve each time.

On your strength movements try to increase each workout in either weight or reps. Keep a logbook and write everything down. Each workout you need to know what you did last time and then write down what you did this time.

Go ahead and ride this until you start to stagnate on an exercise. At that time take a week and combine the workouts together into 2 full body workout. Just train twice the entire week with 2 easy sets of 5 reps per bodypart. Once you've done that backoff week, you can either come back and get back on the same plan, or you can modify the plan into more of an explosive oriented set-up. To do that all you'd do is pull out the squats and split squats and replace them with jump squats or olympic lifts. Keep everything else the same.

Deadlifts 1-3 reps
Squats 5-8 reps
Glute Ham 5-8 reps
Bench 5-8 reps
Military Press 3-5 reps
Arms - 8-10 reps
Single leg movements 8-10 reps
All other isolation movements 12-15 reps
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Alex V

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Re: JackM Split
« Reply #2 on: June 05, 2009, 07:39:44 pm »
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This is one of the simplest approaches to vert training:

Quote

Link to discussion from TVS on the split - http://www.theverticalsummit.com/viewtopic.php?t=2530&highlight=jackm

In my humble opinion:

GREATEST POST EVER!!

RJ Nelsen

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Re: JackM Split
« Reply #3 on: June 05, 2009, 08:20:19 pm »
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Yep, Kelly's just one more of the people I should have listened to. I wanted to do all the fancy stuff without building a sufficient base, and I'm paying for it now. Never neglect either basic horsepower or conditioning work. Both will come back to bite you in the ass. :P

bball2020

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Re: JackM Split
« Reply #4 on: March 02, 2010, 08:32:12 pm »
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my current JACKM split format

My plan for the JACK M split to my training


Monday

good warm up then at end easy garden variety ankle stiffness exercise (on off low jumps 1 leg--high pogo jumps--weighted pogo jumps of some sort--low depth jumps) - stiffness and warm up purposes

CNS Mag exercise- low volume - jumps at rim off two legs

squat- 5x5 pushing the weight

GHR 3x6 adding weight gradually



Friday

good warm up including at end easy garden variety ankle stiffness exercise

CNS Mag exercise- low volume- 2 leg jumps at rim    etc

BSS- 3x 6 pushing the weights

Squat- 3x5  EASY weight IE 60-70% range , just to work on form/keep the feel

GHR 3 x 6


once i feel time is right and hopefully up to a set of 335 x 5 on squat , take 7 day deload and start with Jackm explosive set up (one day of depth jumps/ squat jumps and 1 day of jump PRs) anywhere from 6-12 weeks before i shift into this explosive block
« Last Edit: March 03, 2010, 04:28:03 pm by bball2020 »

bball2020

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Re: JackM Split
« Reply #5 on: March 28, 2010, 10:56:51 pm »
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adarqui

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Re: JackM Split
« Reply #6 on: March 29, 2010, 04:14:08 am »
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why rhythmic? any reason? I personally prefer resetting between reps, dipping down and rising as explosively as possible.

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Wednesday- Normal warmup-
high pogo jumps or something similar 3 sets of 5
Low volume (4-10) of max jumps 2LRVJ at rim/dunks
** Not sure if i should include max jumps on this day or not, any thoughts?

going to have to go by feel on that one, not sure how you will respond after that monday workout.. The dj's should have you balling but im not sure how jump squat + squat + GHR will affect it, even tho squat/ghr is light.. i'd imagine you would feel ok though, as long as hammies don't get toasted.


Quote
Friday- Normal warmup-
high pogo jumps or something similar 3 sets of 5
high volume (12-20) of max jumps at rim/dunks + ISO stim extension complexes

thoughts??

you should definitely be recovered by now.

get some dunks or PR jumps on friday man!!!!


peace

bball2020

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Re: JackM Split
« Reply #7 on: March 29, 2010, 07:16:33 am »
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rhythmic because i am doing a more explosive strength exercise (depth jumps at rim) before it so i think id be better off hitting the more reactive version


hmm i think ill play it conservative and not do the max jumps till friday, although im gonna need a good ISO EXT STIM protocol from you andrew.

bball2020

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Re: JackM Split
« Reply #8 on: May 04, 2010, 09:21:13 pm »
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update, my favored more specific way to set up the JackM split

Strength block   8 Weeks

Workout A performed on mondays

Warmup- get sweaty, mobiliy, and make sure to finish with hip flexors stretch and then solid glute activation such as advanced glute bridges

1)Stiffness exercise- for ankle stiffness and warmup purposes
Weeks 1-4- High pogo jumps 3x5
Weeks 4-8- low box depth jumps 3x5

2) Max jumps - DLRVJ or SVJ- 8-16 total at rim or similar target, or dunk attempts
2B)(optional) 2-4 sprints or single leg bounds

3) Advanced glute bridge- 2x15 with 3 second pause at top OR 1 min of ISO hold

4) Squat- 3x5, jumps of 20 pounds , starting with last set being 80% of your estimated 1RM, add 10lbs every week if the last set is owned, if last reps are not very fast only add 5lbs, if last reps are poor form or fail repeat weight next week

5) Glute ham raise- 18-24 reps, add weight if needed
5B) standing calf raises 3x8-10, weight on big toe


Workout B- performed on Thursday or Friday

Warmup

1)Stiffness exercise- for ankle stiffness and warmup purposes
Weeks 1-4- High pogo jumps 3x5
Weeks 4-8- low box depth jumps 3x5

2) Max jumps - DLRVJ or SVJ- 8-16 total at rim or similar target, or dunk attempts
2B)(optional) 2-4 sprints or single leg bounds

3) Bulgarian Split squats with 3 second holds at bottom- 3x6, focus on form and crushing the glutes and slowly add weight either barbell or dumbbell

4) Squat- 3x5    20lbs less than heaviest set from workout A

5) Glute ham raise- 18-24 reps, add weight if needed
5B) standing calf raises 3x8-10, weight on big toe


after 8 weeks of strength is up, take a workout day off , then


Explosive block- 3-4 weeks  

workout A

warmup

1)depth jumps x 10 at target

2)DLRVJ or SVJ - 4-8

3)Depth jumps at target x 10

3b) optional sprints or bounds x 2-4

4) 4-8 x 5 weighted jump squats- rhythmic

5) Advanced glute bridge 2x15 or 1 min iso hold

6)Squat 3x5  20lbs less than your last heaviest squat set

7) GHR 3x6 unweighted
7b) optional calf raises 3x10


workout B

good warmup (GLUTES)

1)DLRVJ or SVJ x 4-8

2) (optional) squat or back raise stim a few sets

3) get more PRs and dunk or what not

4) ok, get some more PRs  aim for 15-30 total jumps depending on how it is going


OPTIONAL through whole program- wednesdays and/or Saturdays do kellys 7 day VJ cure, great for glutes/core and mobility purposes!

after 3-4 weeks of this and getting PRs,  take a workout off and start strength block again, REPEAT



Anyways, not rocket science, but IMO pretty solid setup that can take most trainees pretty far

any thoughts??
« Last Edit: May 05, 2010, 03:44:10 pm by bball2020 »

adarqui

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Re: JackM Split
« Reply #9 on: May 04, 2010, 09:24:30 pm »
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excellent post man, looks solid.. only thing i'd do is plyos after svj/rvj.

pc

bball2020

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Re: JackM Split
« Reply #10 on: May 04, 2010, 09:27:54 pm »
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you mean add in plyos or the ankle stiffness ones?

i feel you except i dont do anything real explosive in my warmups so these are the finishers to my warmups, and arent draining as i dont go for touches on low box depth jumps or anything

I just dont like going into PR jumping without doing some kind of warmup jumps, so i figure kill two birds with 1 stone and make it ankle stiffness jumps

adarqui

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Re: JackM Split
« Reply #11 on: May 04, 2010, 09:36:22 pm »
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you mean add in plyos or the ankle stiffness ones?

i feel you except i dont do anything real explosive in my warmups so these are the finishers to my warmups, and arent draining as i dont go for touches on low box depth jumps or anything

I just dont like going into PR jumping without doing some kind of warmup jumps, so i figure kill two birds with 1 stone and make it ankle stiffness jumps

nah i meant, when you're doing dj's that day, to do them after rvj's..

i always did very good warmups before rvj's, and rvj's were apart of my warmup.. i'd do around 15 or so warmup jumps, starting from super light leading to nearly hard..

i couldn't skimp on the warmup because of my injury-prone body, if i did, i'd get tendonditis/other issues, so my warmups were always pretty good..

ya ive never really done dj's not going for touches, i don't like the thought of it either.. i wouldnt be as motivated.

pc

bball2020

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Re: JackM Split
« Reply #12 on: May 04, 2010, 09:41:12 pm »
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yea, but for ankle stiffness purposes you think low box DJs should be at a target?  shouldnt really matter i think

adarqui

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Re: JackM Split
« Reply #13 on: May 04, 2010, 10:01:03 pm »
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yea, but for ankle stiffness purposes you think low box DJs should be at a target?  shouldnt really matter i think

yup i do.. i'd have people do 2-3x10 off 12-18 alot at msc, just doing touches on these pillars on the cieling.. always reaching for something, it helps you adjust your performance.. if you're jumping lower that day, but feel fine, you'll just jump.. when reaching up, shit pisses you off and you get more power.. im always for overhead goals on any type of dj.

pc