Adarq.org
Performance Area => Program Review => Topic started by: Joe on June 05, 2009, 07:29:27 pm
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This is one of the simplest approaches to vert training:
Knowing that you’re probably gonna ditch what I’m fixing to say in favor of a bunch of complicated BS that will take you the next 6 months of your training time to figure out, here’s a very simple answer as to what I’d recommend you do:
1. Get stronger. Until you’re going all the way down with 300 lbs on your back you simply don’t have the raw horsepower necessary to blast 192 lbs up in the air like you’d want.
2. After you accomplish #1, shift into more explosive work.
3. There is an easy (fast) way and a hard (long) way to accomplish the above.
A: The easy way consists of going to the gym every monday and friday or Monday and Thursday. On one day knock out sets of 5 in the squat followed by some Glute Hams for sets of 6-8. On the other day knock out sets of 6-8 in the bulgarian split squat followed by some more glute hams.
Maybe do some light squats as well just to keep the feel of the movement. Try to put more weight on the bar everytime you hit Mondays workout. Do this until you can throw around 300 for reps.
Prior to your workouts on Monday and Friday, as well as on Wednesday, do a low volume of some garden variety plyometric drills such as a few sets of lateral jumps, low squat hops and low box depth jumps or whatever else you want. They all do pretty much the same
B: I’ll let others tell you about the hard way.
4. Once you have accomplished #3 you will now have a bigger motor in your car and can then focus on modifying that motor to get the most out of it.
4A. Keep the same basic schedule in place. Monday and Thursday or Monday and Friday etc. On one day do some depth jumps followed by some wave loaded jump squats for sets of 5 for a total of 4-5 sets of depth jumps and 8 sets of squats. The squat weights will vary between 20-50% of your max.
Do one set with more weight followed by one set with lighter weight and alternate back and forth until you’ve done all 8 sets. At the very end of your workout you might do a few sets of 3 reps with 80% of your squat, as well as a few glutehams, just to maintain your strength.
4B. On the other weekly workout make it a workout based around jumping and sprinting for PRs. Simply go out and get warmed up and try to jump as high as possible from a variety of starts (running, single leg, standing, bouncing off a box). Maybe add in some sprints if you want.
5. When you no longer are getting consistent weekly results from 4A and 4B (which might take 3 weeks and might take a couple of months), then it’s time to start over with #1.
6. Keep repeating Steps 1 through 5 for as many years as you like until you either get to where you want to be or until you get old, gray and worn out
Link to discussion from TVS on the split - http://www.theverticalsummit.com/viewtopic.php?t=2530&highlight=jackm
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More from JackM on the same split, a bit more detail though.
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
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This is one of the simplest approaches to vert training:
Knowing that you’re probably gonna ditch what I’m fixing to say in favor of a bunch of complicated BS that will take you the next 6 months of your training time to figure out, here’s a very simple answer as to what I’d recommend you do:
1. Get stronger. Until you’re going all the way down with 300 lbs on your back you simply don’t have the raw horsepower necessary to blast 192 lbs up in the air like you’d want.
2. After you accomplish #1, shift into more explosive work.
3. There is an easy (fast) way and a hard (long) way to accomplish the above.
A: The easy way consists of going to the gym every monday and friday or Monday and Thursday. On one day knock out sets of 5 in the squat followed by some Glute Hams for sets of 6-8. On the other day knock out sets of 6-8 in the bulgarian split squat followed by some more glute hams.
Maybe do some light squats as well just to keep the feel of the movement. Try to put more weight on the bar everytime you hit Mondays workout. Do this until you can throw around 300 for reps.
Prior to your workouts on Monday and Friday, as well as on Wednesday, do a low volume of some garden variety plyometric drills such as a few sets of lateral jumps, low squat hops and low box depth jumps or whatever else you want. They all do pretty much the same
B: I’ll let others tell you about the hard way.
4. Once you have accomplished #3 you will now have a bigger motor in your car and can then focus on modifying that motor to get the most out of it.
4A. Keep the same basic schedule in place. Monday and Thursday or Monday and Friday etc. On one day do some depth jumps followed by some wave loaded jump squats for sets of 5 for a total of 4-5 sets of depth jumps and 8 sets of squats. The squat weights will vary between 20-50% of your max.
Do one set with more weight followed by one set with lighter weight and alternate back and forth until you’ve done all 8 sets. At the very end of your workout you might do a few sets of 3 reps with 80% of your squat, as well as a few glutehams, just to maintain your strength.
4B. On the other weekly workout make it a workout based around jumping and sprinting for PRs. Simply go out and get warmed up and try to jump as high as possible from a variety of starts (running, single leg, standing, bouncing off a box). Maybe add in some sprints if you want.
5. When you no longer are getting consistent weekly results from 4A and 4B (which might take 3 weeks and might take a couple of months), then it’s time to start over with #1.
6. Keep repeating Steps 1 through 5 for as many years as you like until you either get to where you want to be or until you get old, gray and worn out
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!!
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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
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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
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quickly approaching explosive phase, pretty spelled out but wondering best way to set it up, thoughts on below example
Monday- Normal warmup-
high pogo jumps or something similar 3 sets of 5
depth jump 18-24 inch box at rim 4x5
¼ rhythmic Jump squats 8x5 - 95lbs, 75lbs, 105lbs, 85lbs, 95lbs, 75lbs, 105lbs, 85lbs
3x5 easy squats, 3x5 easy GHR
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?
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??
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quickly approaching explosive phase, pretty spelled out but wondering best way to set it up, thoughts on below example
Monday- Normal warmup-
high pogo jumps or something similar 3 sets of 5
depth jump 18-24 inch box at rim 4x5
¼ rhythmic Jump squats 8x5 - 95lbs, 75lbs, 105lbs, 85lbs, 95lbs, 75lbs, 105lbs, 85lbs
3x5 easy squats, 3x5 easy GHR
why rhythmic? any reason? I personally prefer resetting between reps, dipping down and rising as explosively as possible.
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.
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
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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.
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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??
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excellent post man, looks solid.. only thing i'd do is plyos after svj/rvj.
pc
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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
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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
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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
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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