Author Topic: The Journey Towards a Scholarship  (Read 19033 times)

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tooslow

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The Journey Towards a Scholarship
« on: December 05, 2015, 08:40:08 pm »
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hi guys!

i've been lurking on this website for a while, and didn't realise i got in!! sorry, adarqui... i just made another account today because i thought this one didn't work but right after, low and behold, i was in  ;D

i'm 16 years old, and my goals are to improve my short sprint speed and vertical jump height.

right now, i am doing starting strength with unilateral 3x5 added in on A, and calf raises 3x15 added in on B.

my squat at the moment is a pathetic 180lbsx5 slightly below parallel and i didn't use to do deadlifts so right now it's less than my squat.. 165x5. i do 20m sprints and light jumps prior to weight lifting. oh, and i weigh 170lbs. i don't specifically know my vertical right now, but do know my max jump touch was 9'4 before starting training and i'm 6'2. right now, i think i am at 9'7ish but not too sure.

i'm hoping the expertise and knowledge on this forum will help me achieve my goals, and ultimately achieve my desire to become a strength and conditioning coach one day!
« Last Edit: March 15, 2016, 02:11:19 pm by tooslow »

adarqui

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Re: a teenager's attempt for explosiveness
« Reply #1 on: December 05, 2015, 09:51:49 pm »
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hi guys!

i've been lurking on this website for a while, and didn't realise i got in!! sorry, adarqui... i just made another account today because i thought this one didn't work but right after, low and behold, i was in  ;D

welcome!



Quote
i'm 16 years old, and my goals are to improve my short sprint speed and vertical jump height.

right now, i am doing starting strength with unilateral 3x5 added in on A, and calf raises 3x15 added in on B.

nice. keeping it simple early on is important. that routine should do you good.

how long have you been utilizing starting strength?



Quote
my squat at the moment is a pathetic 180lbsx5 slightly below parallel and i didn't use to do deadlifts so right now it's less than my squat.. 165x5. i do 20m sprints and light jumps prior to weight lifting. oh, and i weigh 170lbs. i don't specifically know my vertical right now, but do know my max jump touch was 9'4 before starting training and i'm 6'2. right now, i think i am at 9'7ish but not too sure.

It's not pathetic. You're somewhat new to lifting (I imagine), probably still growing, and probably trying to lift with good form. Lots of people your age load up the bar with tons of weight and do quarter squats. Given your max jump touch and your squat, you have a ton of room for progress, so that's a good thing.



Quote
i'm hoping the expertise and knowledge on this forum will help me achieve my goals, and ultimately achieve my desire to become a strength and conditioning coach one day!

nice!

ChrisM

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Re: a teenager's attempt for explosiveness
« Reply #2 on: December 05, 2015, 11:06:47 pm »
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Welcome!!! Congrats on your progress so far man!

Dont worry about the plates under your heels, they simulate an Olympic lifting shoe and I still use 5lb plates under mine even tho I can still squat ATG without them. Just feels more natural with them.
Insert motivational quote here...

Kingfish

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Re: a teenager's attempt for explosiveness
« Reply #3 on: December 05, 2015, 11:20:00 pm »
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Quote
i have been doing starting strength but without deadlifts for about a month (from 115lb squat to now)

for explosiveness, you are not missing out much by not deadlifting. a non-quad deadlift variation like rdls or even a goodmorning with lighter weights just to balance the p-chain, but thats pretty much it.

plates under heels and shoulder wide stance while doing a full squat has the most carryover to the SVJ.

good luck and be consistent.
5'10" | 202bs | 36 yrs
reach - 7'8" (92") |paused full squat - 475x1| standing VJ - 40"|

That which that does not kill us, makes us stronger.
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Daily Squats Day 1 - Aug 30, 2011 and still going.

ChrisM

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Re: a teenager's attempt for explosiveness
« Reply #4 on: December 05, 2015, 11:48:28 pm »
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Welcome!!! Congrats on your progress so far man!

Dont worry about the plates under your heels, they simulate an Olympic lifting shoe and I still use 5lb plates under mine even tho I can still squat ATG without them. Just feels more natural with them.

thanks!! I have been following your log.. you are a beast!!

Thank you! Keep pushing your self, you have have tons of potential left at your age.
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Merrick

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Re: a teenager's attempt for explosiveness
« Reply #5 on: December 05, 2015, 11:57:22 pm »
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Remember to also EAT a lot, esp protein!

I wish I can eat like I did when I was 16...  Ate everything (tons of calories from fast food too) and never gained any fat!   Too bad I didn't train back then lol

Merrick

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Re: a teenager's attempt for explosiveness
« Reply #6 on: December 06, 2015, 12:20:31 am »
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Remember to also EAT a lot, esp protein!

I wish I can eat like I did when I was 16...  Ate everything (tons of calories from fast food too) and never gained any fat!   Too bad I didn't train back then lol

I wish I could eat like that.. I'm not exactly lean at the moment, and when I eat too much, I gain a lot of fat really quick.

Okay then nvm, don't just eat like a vacuum.  Just make sure you pay attention to diet well then.  Fairly clean diet with lots of protein

gukl

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Re: a teenager's attempt for explosiveness
« Reply #7 on: December 07, 2015, 08:19:02 pm »
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just another popping in to say welcome to the forum!

you training set up looks good - nice and simple as others as said, you should do well from it!

i wish i'd trained as intelligently at 16!


LBSS

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Re: a teenager's attempt for explosiveness
« Reply #8 on: December 07, 2015, 10:03:12 pm »
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all i would add is don't get too down on yourself for your lifts being where they're at. you'll get stronger and jump higher with patient, hard work.

wait until you're almost 30 and still grinding it out for diminishing returns to get bitter and frustrated.  :P
Muscles are nonsensical they have nothing to do with this bullshit.

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LBSS

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Re: a teenager's attempt for explosiveness
« Reply #9 on: December 08, 2015, 12:04:39 pm »
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what is the purpose of the "afternoon" session?
Muscles are nonsensical they have nothing to do with this bullshit.

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ChrisM

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Re: a teenager's attempt for explosiveness
« Reply #10 on: December 08, 2015, 02:38:21 pm »
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Probably not placebo, probably a potentiation effect?
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LBSS

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Re: a teenager's attempt for explosiveness
« Reply #11 on: December 08, 2015, 02:49:37 pm »
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placebo or not, doesn't matter if it's just to make you feel faster. you're just not going to get that much of a training effect from it -- not enough volume. but if that's not the purpose, then no worries. carry on.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Merrick

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Re: a teenager's attempt for explosiveness
« Reply #12 on: December 08, 2015, 04:54:58 pm »
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Doing plyo's 3-4 hours before basketball almost ALWAYS gives me potentiation too.  The thing to do to make it more productive though is to get in better shape and your work capacity up.  This way, you can actually do some decent volume (not too much though) and get a solid training effect from the session while still getting the potentiation effect later in soccer and not just get fatigued due to the extra volume
« Last Edit: December 08, 2015, 04:58:32 pm by Merrick »

Merrick

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Re: a teenager's attempt for explosiveness
« Reply #13 on: December 08, 2015, 08:30:56 pm »
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Doing plyo's 3-4 hours before basketball almost ALWAYS gives me potentiation too.  The thing to do to make it more productive though is to get in better shape and your work capacity up.  This way, you can actually do some decent volume (not too much though) and get a solid training effect from the session while still getting the potentiation effect later in soccer and not just get fatigued due to the extra volume

okay! how would you go about increasing work capacity?

Just gradually increase the number of sets/reps/overall work overtime as your body adapts and is capable. 

LBSS

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Re: a teenager's attempt for explosiveness
« Reply #14 on: December 09, 2015, 11:20:16 am »
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placebo or not, doesn't matter if it's just to make you feel faster. you're just not going to get that much of a training effect from it -- not enough volume. but if that's not the purpose, then no worries. carry on.

do you think my soccer practices can act as my "explosive" training? we do lots of accelerations and a few jumps (for headers) but not much top speed work.. don't really need it for soccer. if not, how should i increase volume to get a training effect from my afternoon session?

the answer to the first question is probably not, but it also probably doesn't matter right now. building basic strength and practicing soccer is enough for now. how many days per week do you practice with the team? by yourself?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag