Author Topic: Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash  (Read 88799 times)

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fast does lie

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Goal: 40in svj, 44in rvj, sub 5 sec 40yrd dash
« on: March 10, 2012, 09:36:12 pm »
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Goals: 40 svj, then work on 46 in rvj off 1 or 2, 40 yard dash

Age: 34

Height: 5'9

Weight: 214

Body fat: 98%

Squat: full squat paused 365 PR a few years ago though at 187 lb

Deadlift: 315 don't do it much

SVJ: 27in

Sleep schedule
: Gettign better and more consistent

Race: chinese mountainous asian descent

Athletic history: played aau bball a lil up to age 15.  Quit basketball for a long time and gained lots of weight (from 130 lb to 185 lbs).

Health history: Conditioning getting better. 

Injuries: a little bit of knee soreness/tendonitis, shin splints, flaring meniscus...

Body type:  I've gained a lot of mass/fat lately.  My squat went from 240 to 280 in about 3-4 weeks.  And I have stopped doing any type of cardio and bball in the last 5-6 weeks.  I also started to do upper body work outs after my rib heeled.  So weight went from 158 to 170.



Diet: lots of food

Short term: i plan on continuing the 3 sets of 5 rep work out and adding 5 lb every time.  Also plan on cutting the cals and upping the cardio to cut and get more agile for upcoming bball tournament and school bball workouts.




« Last Edit: December 13, 2019, 10:20:40 am by fast does lie »
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

creativelyric

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Re: back from the graveyard... any help would be greatly appreciated
« Reply #1 on: March 11, 2012, 12:07:46 am »
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I'd still squat and include a GHR, even with tendonitis. Strong hamstrings can protect the knee.

Of course, if it's really painful, you might have to rest a little until it's gone or at more manageable levels. Make sure to stretch / foam roll, especially the IT band.

Daballa100

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Re: back from the graveyard... any help would be greatly appreciated
« Reply #2 on: April 01, 2012, 10:38:46 am »
+1
Here some of my advice if you want it:

That 7 months may have actually done good for you, because it seems like your vert numbers haven't really dropped.  That said, you still took 7 months off, so I would work slowly back in.

1) Keep playing basketball, but definitely cut down the volume, because you'll be playing more and more as the season/tryouts get closer.  You don't want to peak in the middle of your training.

2)  Do more GPP work.  I don't know the specifics of your jumper's knee, but if 7 months of rest didn't do anything for it, you should definitely do more GPP.  That means for the first 2 months now, your warm-ups should be longer, including lots of lunges, squats, Cossack squats, glute activation work, etc.  You should also try to get some extra GPP work in on days you don't workout.

3)  More posterior chain work.  This means when you squat, go FULL, calves touching hamstrings.  I know that seems counter-intuitive to your jumper's knee, but going full will get way more hamstring activation.  If you find that your knees go too far past your toes(not necessarily a bad thing, but can aggravate bad knees) then try pushing your knees out to the sides when you squat.  This is kind of like Mark Rippetoe's squat style, but I would still keep a high bar position.

Ditto on GHRs and other PC exercises like Romanian deadlifts.

4)  Ease into training with a linear periodization type of  method.  That is, go for lighter weight higher reps now, and then get progressively heavier as the season approaches.  This will be ideal if you're doing more GPP in the beginning.

5)  MORE soft tissue work/stretching.  Like what creativelyric said, IT band/TFL are very important.  Basketball is a game where you almost never exceed 90 degrees of hip flexion.  This means that your psoas major is almost never used for hip flexion, and muscles that are supposed to be used as synergists in hip flexion have to pick up the slack.  That would be your stuff like TFL, Illiacus, etc.  They will get tight as hell from the work.  I would go further than just a foam roller, and use a lacrosse ball or other harder massaging implements.  Go to mobilitywod.com they have some good ideas on this kind of stuff.

Don't ignore your quads either, rectus femoris stretching plus massaging for the quads goes a long way.  Work on your calves/achilles tendon too if you wear high tops.


Dreyth

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Re: back from graveyard... motivated!
« Reply #3 on: April 14, 2012, 10:18:01 pm »
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what's a V squat?
I'm LAKERS from The Vertical Summit

Raptor

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Re: back from graveyard... motivated!
« Reply #4 on: April 15, 2012, 08:01:54 am »
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Rotate your feet externally.

Daballa100

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Re: back from graveyard... motivated!
« Reply #5 on: April 15, 2012, 05:53:36 pm »
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Rotate your feet externally.

i see, but then that would make my knees a bit inward, since i think i have a lil bit of pronated knees perhaps bc i used to play bball 5 days a week while being heavily overweight.

More importantly, you need to shove your knees out.  Not necessarily pointing your toes out, although many people prefer squatting that way, because it cues the knees out. 

With the knee pain you have though, I probably wouldn't go with the toes out unless you have good control of you hips.

Try doing some light goblet squats in your warm up.  I've never done squats on a machine like that, but you could probably replace that with heavy goblet squats.

<a href="http://www.youtube.com/watch?v=PKmrXTx6jZs" target="_blank">http://www.youtube.com/watch?v=PKmrXTx6jZs</a>

These will definitely help your depth, as they're much easier to get depth on than even bodyweight squats.  Ben Bruno is using a pretty wide stance here, no need to use one this wide, just go with what you're comfortable with.


Then work your way up to front squats, and then overhead squats.

So basically slowly work your way from:

Goblet -> Front -> Overhead

Give that a shot, with some foam rolling/stretching.  You'll hit good depth in no time.

LBSS

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Re: back from graveyard... motivated!
« Reply #6 on: April 16, 2012, 10:09:59 am »
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Is he purposely placing his heels over the mat?

yes. elevating your heels also helps with depth.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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Daballa100

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Re: back from graveyard... motivated!
« Reply #7 on: April 16, 2012, 09:08:14 pm »
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Is he purposely placing his heels over the mat?

yes. elevating your heels also helps with depth.

Yup, helps if you don't have olympic lifting shoes, or any good shoes with a heel.

LBSS

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Re: back from graveyard... motivated!
« Reply #8 on: April 17, 2012, 10:25:49 am »
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4/17 5:30 AM

20 min warm up - sauna and stretch


Medicine ball training with 8.8 lbs and 11 lbs - chest passes, overhead throws, shots, figure 8s, etc. 45 min

Hydrotherapy and spa - 40 min


weight- 157 lbs

*wrist started to get very sore from medicine ball drills.

sounds lovely.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Rix

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Re: back from graveyard... motivated!
« Reply #9 on: June 25, 2012, 09:24:51 am »
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Any knee pain when squatting?

Mutumbo000

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Re: back from graveyard... motivated!
« Reply #10 on: July 02, 2012, 06:54:18 am »
-1
How much has your vert improved from when you were squatting 200 to 265? Say you gained 3 inches you could probably gain another 3 inches on your vert just by improving your squat up to 315 while ideally staying around the same bodyweight you are now and recomping your body (you got too much fat). 265 squat is weak so plyos probably aren't gonna do much for you since you don't have much power to work with. That's my 2 cents.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

LBSS

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Re: 5 x 245 x 3, accomplished
« Reply #11 on: July 24, 2012, 11:44:30 pm »
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you should give your journal an actual title.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

LBSS

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Re: [x] 5 x 255 x 3
« Reply #12 on: July 29, 2012, 11:48:52 pm »
+1
nice half squats, brah.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

creativelyric

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Re: [x] 5 x 255 x 3
« Reply #13 on: July 30, 2012, 02:21:22 am »
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I don't like the way you bend. Seems like you bend at the knees and let the hips followthrough. I could be wrong though; get somebody else to analyze like steven-miller or Lance. P:

Edit: Just saw the other thread and it looks like Lance has the same opinion.
« Last Edit: July 30, 2012, 02:23:12 am by creativelyric »

entropy

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Re: [x] 5 x 255 x 3
« Reply #14 on: July 30, 2012, 08:59:09 am »
+1
No don't do that. If you're half squatting 265 you won't be able to full squat that much. Just warm up normally and find a weight you can do for 3x5 which allows you full depth and good form. Then progress up from there.
Goals: Cutting to 6-8% bodyfat