Performance Area > Program Review
JackM Split
Joe:
This is one of the simplest approaches to vert training:
--- Quote ---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
--- End quote ---
Link to discussion from TVS on the split - http://www.theverticalsummit.com/viewtopic.php?t=2530&highlight=jackm
Joe:
More from JackM on the same split, a bit more detail though.
--- Quote ---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
--- End quote ---
Alex V:
--- Quote from: Joe on June 05, 2009, 07:29:27 pm ---This is one of the simplest approaches to vert training:
--- Quote ---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
--- End quote ---
Link to discussion from TVS on the split - http://www.theverticalsummit.com/viewtopic.php?t=2530&highlight=jackm
--- End quote ---
In my humble opinion:
GREATEST POST EVER!!
RJ Nelsen:
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:
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
Navigation
[0] Message Index
[#] Next page
Go to full version