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a fast and explosive donkey!
LBSS:
July 3, 2013
Time to suck it up and use the progress tracker. http://www.adarq.org/progress-journals-experimental-routines/lbss-progress-tracker/new/#new
October 10, 2012
So, looking back to the first post here for the first time in a long time, seems I've been at this for over three years. I've added 80+ pounds to my squat and 5" to my vertical in that time. Not nothing but not all that great, either. Life has gotten in the way, and indecisiveness and my lack of ability/willingness to go as balls-out as I should. More sacrifice is needed, more consistency is needed. But I'm still at it and I'm not quitting.
After all this wanking about acole14's template, I think I'm just going to go back to the template that adarq wrote out below, last year. It's in the same spirit as acole14's but it's simpler and there's no sprinting day, which I think is probably good. And I had my best gains on it -- first time grabbing rim and hanging on, first batch of sessions where I could get 32" consistently. I haven't really progressed since then in my jumping or anything else, except bodyweight. And I guess I'm a little stronger. Yeah, it's time to jump more. Only differences from the template: CORE is not optional unless I'm late for something, and CORE circuits will include glute bridges/RDLs.
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edited by adarq dont delete plz!!
http://www.adarq.org/forum/progress-journals-experimental-routines/no-bounce-need-bounce/msg23825/#msg23825
real quick synopsis, as im being bit by mosquitos..
volume-strength:power:deload-reactive = 1:2:1
session 1:
- warmup
- low volume max effort jumps after warmup (~5-7 x 2)
- MR double leg bounds: 5 x 5
- SQUAT: 3 x 3, 3 x 8 (no long pauses between reps, try to get the reps done non stop, last rep should be hard)
- UPPER
- UNILATERAL: 3 x 3e
- OPTIONAL: CORE
- STRETCH
session 2:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2) - if feel very stale, 1-step lead ins
- ME MR halftuck: 5 x 5
- ME MR pogo: 3 x 5
- C1: MSEM squat: 1 x 4 (90-95%), 30s or more between singles, bar speed from onset of transition to lockout is essential
- C1: JUMP SQUAT: 2 x 3 (30%)
- C1-info: if it makes it easier, to db jump squats, jump squats come nearly immediately after a set of MSEM.. so: MSEM, jump squat, rest 2min, jump squat, rest 3min, repeat..... 2 rotations
- S1: dips @ 3 x AF
- S1: pullups @ 3 x AF
- OPTIONAL: CORE
- STRETCH
session 3:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2)
- ME MR tuck: 5 x 5
- ME MR pogo: 3 x 5
- C1: MSEM squat: 1 x 8 (80-85%), 15-30s between singles, bar speed from onset of transition to lockout is essential
- C1: JUMP SQUAT: 2 x 3 (30%)
- C1-info: if it makes it easier, to db jump squats, jump squats come nearly immediately after a set of MSEM.. so: MSEM, jump squat, rest 2min, jump squat, rest 3min, repeat..... 2 rotations
- S1: dips @ 3 x AF
- S1: pullups @ 3 x AF
- OPTIONAL: CORE
- STRETCH
session 4:
- warmup
- 10 yard dashes to fire up: 10 yards x 5
- low volume max effort jumps after warmup (~5-7 x 2)
- ME MR double leg bounds: 5 x 5
- ME MR tuck: 5 x 5
- ME MR pogo: 5 x 5
- STRETCH
basically:
Day 1: session 1 volume strength
Day 2: recovery
Day 3: recovery
Day 4: session 2 power
Day 5: recovery
Day 6: session 3 power
Day 7: recovery
Day 8: reactive "deload", still max intensity but no lifting
Day 9: recovery and or session 1
so 9-10 day rotation.. in that schedule, day 6, 8, and when you rotate back to day 1 should be the best jumping.. jumping will suffer a bit after session 1 volume.
what you think?
peace man!@$!@
Hi everybody. Sorry for the wordiness in advance; I'm a giant dork and A) overthink everything, and B) don't know how to shut myself up once I get going.
I'm looking to improve my very sad and pathetic vertical. Also to get stronger and faster and in better shape, but the number one concern is vert and I obviously can't do everything at once. Currently I've got a 27" CMJ (25" consistently, 27" is my most recent test max) and ~30" running jump. Never measured that but I can graze the rim at a height of 71", reach of 90", so that makes sense. Basically I am the least reactive person on Earth. I can go forever at slow speeds without any training at all but for whatever reason have decided to play an intermittent-sprint sport (ultimate Frisbee). I'd like to get to 35" standing, 38" running. That would allow me to dunk a soccer/volley ball and sky a bunch of people that I currently can't on the ultimate field.
The ultimate season will be over in about a month, so currently I have practice three times a week and do plyos/lift twice a week, except tournament weeks when we have just one practice but 8 hours of ultimate on Saturday and 6 on Sunday. Two of those left before the end of the season. I've never really lifted before this year, and I've had some trouble sticking with a plan. Maybe if I put it up here I'll be better about that. Oh yes, I'm 5-11, 169#, about 9-10% bodyfat. My best dead lift is 335#, front squat 245#, OHP 125#, bench 185#. Want 400/300/165/250 but I'm not pressed about those numbers as much. I'm going to keep muddling along in the gym until Frisbee is done (currently it's plyos plus DL/squat plus some assistance and upper body stuff, but no real consistent plan) but then turn it up a few notches and try to make some improvements. I'm thinking along the lines of Kelly Baggett's ultimate split:
Sunday: low-intensity steady-state cardio 30-40 minutes, Feldenkrais class (trying to move better, too...look it up if you're curious)
Monday: agility ladder drills, donkey ankle bounces, 20-yard sprints, running verticals, dead lifts, OHP/pullups, Bulgarian split squat, core, cool down w/10-15 minutes LISS cardio, strech
Tuesday: LISS cardio 30-40 minutes, stretch, Feldenkrais on my own
Wednesday: agility ladder drills, intervals/high-intensity conditioning
Thursday: completely off (have class from 6-9 at night so this is the natural day to rest)
Friday: agility ladder drills, donkey ankle bounces, 40-yard sprints, depth jumps, front squats, bench/rows, step-ups, core, cool down w/10-15 minutes LISS cardio, stretch
Saturday: ultimate Fall league (medium intensity, a lot more chill than club...will be a decent workout and I just need to play)
Main lifts (DL, FS, bench, OHP) will be 3-5 sets of 3-5 reps. Assistance lifts will be 2-3 sets of 8-10 reps. Sprint/plyo exercises will be done until time/height drops. 1-5 minutes rest between sets, depending. LISS cardio will be either rowing machine or stationary bike on heavy days, probably jogging on off days with possible rowing/biking if I feel like making it to the gym. Heart rate in the 130-140 range. Intervals will Informed Performance-style, above anaerobic threshold. Also I'll be throwing as much as possible to keep my skills up and pick up some new ones. Don't expect that there are too many ultimate players on here, so I'll keep that part to myself.
Diet-wise (this forum doesn't seem to have a lot about diet on it, but it's damn important, so I'm throwing it out there), I'm going to eat at LEAST 170g of protein every day, hopefully more like 200. Other than that a pretty even split of carbs and fat without concerning myself too much with either. I'll try to get ~2800-3500 calories per day, depending on activity level, but I'm not trying to beef up and I've never lost weight in my life, so again, not too much concern about the diet except getting enough protein.
Not sure this will end up being a real day-to-day log because I'm already keeping a journal of my training on my own and spending too much time in forums* as it is without having to babble on to the world every day. As you can see, I'm long-winded. But it's helpful to write everything down and I'm just curious to hear what people think about the plan.
If you've made it this far, thanks for reading.
*Mostly Lyle McDonald's at bodyrecomposition.com, which are (the main one and the hidden one) the best by far** for nutrition and most exercise-related stuff (but not vertical stuff; this place is clearly better for that).
**By. Far.***
***NB: No one else is even close.
adarqui:
hey welcome man.. real nice first post.
i don't think your "bounce" is that bad.. i mean, if you're getting 25" consistently on standing and 30" on running, a 5" difference is well within the realms of "good" reactivity.. most people aren't going to have 10+ inch differences.
your lifting numbers seem pretty good.. do you know your back squat numbers? i'd assume it would have to be around 305 or so at least, which would be pretty good.. this makes me wonder if "cardio" is constantly "re-programming" you to produce force at a slightly slower rate, which would benefit cardio but negatively impact jumping.. if you're at all like me, a middle distance build, then cardio will always stimulate your body to adapt to what it's best - producing force slower & for alot longer.
how long have you gone without cardio? it seems like you don't neglect it, so i would assume you don't go long without doing it.. it would be interesting how you would react to something I call "overshoot training".. where week 1 would consist of a routine such as you've listed, followed by week 2 consisting of no cardio, all power/strength work with FULL recovery.. week 1 would always cause a tug of war between "high RFD" and "moderate RFD".. week 2 would then only focus on "high RFD", not allowing much interference to cause "moderate RFD" adaptations.. this would by no means negatively impact your cardio either, in fact, week 1 could be intensified.. i originally termed this "overshoot training" because of the idea that week 1 would cause a shift towards type IIa fibers, while week 2 would allow them to re-express to IIx in even greater number, but RFD should also dip during week 1 and then recover/supercompensate by week 2..
and yes i agree, diet/nutrition is huge.. in 2007 and 2008 i ran strength/conditioning camps for baseball players mostly, and the one's who made the most gains definitely adhered to proper protein intake/post workout nutrition/cleaning up their diet... i've also had people set PR's when overloading on spinach - heh..
peace man
LBSS:
I'm not sure I've ever really back squatted. I mean, I messed around a little in high school but have no memory of how much I lifted or if I was doing it properly (probably not) and that was a while ago now anyway. Front squatting is just what I learned when I finally did learn properly, and I have an easier time getting to proper depth with it. The cardio stuff I mean to be more along the lines of active recovery, not even really breathing all that hard, just getting my blood pumping a bit. I have very little supplemental cardio (jogging, fartlek runs, tennis, whatever once a week) going on right now because ultimate is pretty demanding in that regard. Especially tournaments, which are obviously brutal (and awesome ;D). Interesting thought about kind of wave loading the weeks. I was planning three weeks as listed, one week of cutting out the intervals and cutting way back on volume, and then possibly mixing up the speed and plyo exercises, as suggested in Kelly's article. But it might make more sense to fluctuate like that. Maybe combine 'em, so week 1 I do all the LISS and the interval/conditioning stuff and week two I do all the LISS (again, this is REALLY low-intensity) but no intervals/metcon. So no intense non-power day in between the power days. Actually, I like that a lot. Part of my reason for the high frequency is that I know I'll be more consistent about working out if I do it more often, even if not pushing myself (or rather, pushing myself to do less, because running 10-minute miles for 30 minutes or whatever is just so much less fun than a fartlek) during the workout.
Again, overthinking. Too many possibilities and I read too damn much. I think for the moment I've got to just stick with what I've got for at least two months and then reevaluate.
Thanks for the response.
LBSS:
Workout today:
foam roll
warm-up
jump rope, dynamic mobility for hips, shoulders and thoracic spine
agility ladder
1-in x 2
2-in-1-out shuffle x 2
2-in-2-out lateral x 4
1-in-2-split x 8 (4 each foot)
* this one I got from adarqui's channel...first time I'd done it so it was a bit slow and ugly at first but picked up by the 3rd time through on each leg
plyos
donkey ankle bounce x3x20
depth jumps 18" x3x5
* box jumps felt really springy and good
strength
A Front Squat x1x10x45; x1x5x135; x3x5x195
B1 step-up to 12" box x3x16x135 (8 each foot)
B2 plank complex x3x90 seconds
C1 bench x3x5x135
C2 bent row x 3x5x115
cool down
row x10 minutes (~2300m), HR ~115
stretch
Good workout. Kept the intensity pretty low across the board but that's fine until ultimate is over and I can really start kicking into gear. Meanwhile, I'll add weight next week but not a huge amount.
adarqui:
--- Quote from: LBSS on September 11, 2009, 09:55:56 pm ---Workout today:
foam roll
warm-up
jump rope, dynamic mobility for hips, shoulders and thoracic spine
agility ladder
1-in x 2
2-in-1-out shuffle x 2
2-in-2-out lateral x 4
1-in-2-split x 8 (4 each foot)
* this one I got from adarqui's channel...first time I'd done it so it was a bit slow and ugly at first but picked up by the 3rd time through on each leg
plyos
donkey ankle bounce x3x20
depth jumps 18" x3x5
* box jumps felt really springy and good
strength
A Front Squat x1x10x45; x1x5x135; x3x5x195
B1 step-up to 12" box x3x16x135 (8 each foot)
B2 plank complex x3x90 seconds
C1 bench x3x5x135
C2 bent row x 3x5x115
cool down
row x10 minutes (~2300m), HR ~115
stretch
Good workout. Kept the intensity pretty low across the board but that's fine until ultimate is over and I can really start kicking into gear. Meanwhile, I'll add weight next week but not a huge amount.
--- End quote ---
do you only do depth jumps by jumping onto a box? or do you also do depth jumps for max height (reaching overhead)?
there are slight differences.. the former being more advantageous for sprinting, the later for svj/rvj.. best to do both.
peace
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