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Loopie's Log
LBSS:
--- Quote from: LoopieMclooperson on December 09, 2010, 10:42:08 pm ---
--- Quote from: adarqui on December 09, 2010, 05:24:54 am ---
are your "drop jumps" depth jumps? or depth drops? i'm assuming depth drops, i hate how people have referred to them as jumps if it's just a drop lol.. if it's drops, then ya, i'd keep them in their place.. if they are depth jumps, i'd put them after jump rope, giving them priority.
i'd still go with some extra reactive work on mon/fri, short sprints + (pogos and/or halftucks).. that'll give you some nice extra work at improving that reactive/explosive strength.
peace man
--- End quote ---
Sorry, Depth drops. I always get the names wrong.
I will definately add some pogos. (frank Yang style)
I live in seattle and with the rain/ winter it is hard to get sprints in.
--- End quote ---
If you have access to an indoor basketball court, you can do sprints. They don't have to be long --10 yards of max effort is plenty-- and for people like you or me, who have trouble expressing power despite reasonable strength levels, short sprints can definitely help a lot.
LoopieMclooperson:
--- Quote from: LBSS on December 10, 2010, 09:23:38 am ---If you have access to an indoor basketball court, you can do sprints. They don't have to be long --10 yards of max effort is plenty-- and for people like you or me, who have trouble expressing power despite reasonable strength levels, short sprints can definitely help a lot.
--- End quote ---
Thanks for the suggestion, an indoor court would be sweet and be just the ticket. My gym dosen't have a court and my only current solution to sprints seems to be running them after the kids are asleep in the dark/rain on my gravel driveway.
Although I think I saw a Frank Yang video with him sprinting at night?
LoopieMclooperson:
workout for 12/10/10
Dynamic warmup
Pogo hops
3 x 30 seconds
Squat
5 x 135
5 x 185
4 x 4 x 235
Walking Lunges Barbell
3 x 10 x135
Reverse Hyper BW+10
4 x 10
Hamcurls 85#
4 x 8
Toe Raisers on leg press 225#
4 x 20
Treadmill 15min 3.7mph 5.0 incline
adarqui:
--- Quote from: LoopieMclooperson on December 10, 2010, 11:05:50 pm ---
--- Quote from: LBSS on December 10, 2010, 09:23:38 am ---If you have access to an indoor basketball court, you can do sprints. They don't have to be long --10 yards of max effort is plenty-- and for people like you or me, who have trouble expressing power despite reasonable strength levels, short sprints can definitely help a lot.
--- End quote ---
Thanks for the suggestion, an indoor court would be sweet and be just the ticket. My gym dosen't have a court and my only current solution to sprints seems to be running them after the kids are asleep in the dark/rain on my gravel driveway.
Although I think I saw a Frank Yang video with him sprinting at night?
--- End quote ---
ya, frank yang had a beastly 30m sprint.
he did them outside in a few places, and on a track.
i do my sprints outside on pavement/pure concrete but i'm adapted to very hard surfaces..
peace man
LoopieMclooperson:
12/12/10
dynamic warmup
sprints - warmed up to 3 sets of about 30yard sprints 85-90%
(dark, rain and gravel = less than ideal. I will have to come up with a better solution)
tested standing vertical 26" ( using rhino hoop and raising one crank at a time until I couldn't hit.( one crank= about 1/2")
reach is dead on 7'6" in waffles. hit 9'8" standing.
couldn't get RVJ due to rain/ slick surface. If I add in my standard 3" running increase. I would still miss a 10' ring by 1".
Standing vertical is down about 2", but I am also up about 12lbs. Hopefully I can gain 1" with a drop of 6lbs?
Ran on treadmill 30 min 5.0mph 5.0 incline. 2nd time this week. I feel fat and slow.
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