Author Topic: 40x40  (Read 3316 times)

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Coges

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Re: 40x40
« Reply #15 on: June 23, 2019, 07:42:13 pm »
+2
24/06/19
6am

A- Plantar Fascia Stretch- 2 mins
B- Tibialis Stretch- 2 mins

C1- Reverse Sled Drag- 2 x 120m
C2- Patrick Step Up- 20kg x 20, 40kg x 20
C3- Jefferson Curl- 16kg x 10, 20kg x 10

D1- Tibialis Raise- bw x 20, 20
D2- ATG Leg Raise- bw x 10, 10

E1- 45-Degree ATG Incline Dumbbell Press- 15s x 15, 17.5s x 15
E2- Face Pull- 21kg x 15, 15

F- 90:90 > Pigeon Progression- 3 mins/side
G- Couch Stretch- 60s/side x 2
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

LBSS

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Re: 40x40
« Reply #16 on: June 24, 2019, 02:59:35 am »
+1
the tibialis stretch, it's for tib anterior, yeah? what do you do? not an easy muscle to stretch comfortably IME.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

ChrisM

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Re: 40x40
« Reply #17 on: June 24, 2019, 09:24:29 am »
+2
Mmmm ATG! Glad to see another Adarq member on the program!!!!
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LT3976

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Re: 40x40
« Reply #18 on: June 24, 2019, 11:48:34 am »
+3
same here Chris.....I'm on the ATG too

ChrisM

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Re: 40x40
« Reply #19 on: June 24, 2019, 01:27:40 pm »
+2
Nice! It's really helped my knees! Haven't noticed much very maximal gains but I have found some SL bounce again (then again I've been training for a minute now. Lol)
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LT3976

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Re: 40x40
« Reply #20 on: June 24, 2019, 03:55:50 pm »
+2
Don't want to hijack Coges' thread, but are ya'll doing any extra jumping/running outside of the program?

Coges

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Re: 40x40
« Reply #21 on: June 24, 2019, 07:56:55 pm »
+1
Nice! It's really helped my knees! Haven't noticed much very maximal gains but I have found some SL bounce again (then again I've been training for a minute now. Lol)

I think the biggest benefit of the program is getting knees and ankles healthy and allowing you to jump at a more consistent level. That's been my experience so far. I haven't trained consistently the last 3 months though so looking forward to getting back to my previous level.

I will be interested to see where it takes you though Chris given your already high level of vert.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

Coges

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Re: 40x40
« Reply #22 on: June 24, 2019, 08:09:05 pm »
+3
the tibialis stretch, it's for tib anterior, yeah? what do you do? not an easy muscle to stretch comfortably IME.

Yes. Tib anterior. I hate this stretch as my left ankle is dodgy but it's the same as the picture below but with the toes elevated on something like a yoga block.

"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

ChrisM

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Re: 40x40
« Reply #23 on: June 24, 2019, 10:44:30 pm »
+1
Nice! It's really helped my knees! Haven't noticed much very maximal gains but I have found some SL bounce again (then again I've been training for a minute now. Lol)

I think the biggest benefit of the program is getting knees and ankles healthy and allowing you to jump at a more consistent level. That's been my experience so far. I haven't trained consistently the last 3 months though so looking forward to getting back to my previous level.

I will be interested to see where it takes you though Chris given your already high level of vert.

I think it should at the least balance my jumping (improving other plants). If it adds inches I'm STOKED for that but it's been a blessing for my knees already so worth every penny IMO.

LT3976, I still do some jumps in my warmups altho volume is way down. I'd LIKE to get some real jump sessions in but life is hectic currently. As long as your approach is solid in regards to not overdoing the jumping and quality>quantity I think you should be able to have a few jump days.
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LT3976

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Re: 40x40
« Reply #24 on: June 25, 2019, 02:37:10 pm »
0
are you both still on the standards program?

Coges

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Re: 40x40
« Reply #25 on: June 25, 2019, 08:31:45 pm »
0
are you both still on the standards program?

Yep. I'm pretty good on all the lower body standards. Need to get the leg raises and pressing standards to move on.

What about you?
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

LT3976

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Re: 40x40
« Reply #26 on: June 25, 2019, 08:55:53 pm »
+1
Yea still on as well
I got away from the program for a bit so now I’m back pushing.  Nordics and rdl’s are proving the toughest for me to get to the standards
Thinking another 4-6 weeks at most and I’ll have the standards met across the board

Coges

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Re: 40x40
« Reply #27 on: June 25, 2019, 10:06:43 pm »
0
Yea still on as well
I got away from the program for a bit so now I’m back pushing.  Nordics and rdl’s are proving the toughest for me to get to the standards
Thinking another 4-6 weeks at most and I’ll have the standards met across the board

Yeah I forgot about nordics haha. I'm the same. Another 4-6 and I should have them knocked off.
"Train as hard as possible, as often as possible, while staying as fresh as possible"
- Zatsiorsky

ChrisM

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Re: 40x40
« Reply #28 on: June 26, 2019, 12:38:48 am »
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I nailed a lot of the quad dominant stuff on the first week as well as some core and the lower leg stuff. Nordics and garhammers are killing me lol!
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LT3976

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Re: 40x40
« Reply #29 on: June 26, 2019, 11:46:00 am »
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Chris.....I'd say that's not surprising considering how well you get up.
Most of the quad and core stuff I'm very close to hitting standard on, lower leg and hamstring strength/flexibility is what's holding me back