Author Topic: a fast and explosive donkey! (Read 1092256 times)

adarqui · « **Reply #150 on:** February 18, 2010, 01:39:42 pm »

Quote from: LBSS on February 17, 2010, 08:51:59 pm

I turned my motherfucking ankle on the motherfucking pack ice. On the way to the gym. It's not that bad but enough that it tweaks when I walk and now I'm doing hot/cold and I got an ace bandage, too.

Workout today (such as it was):

foam roll legs (thoroughly)
spin on bike x10mins
stretch a bunch

Was too pissed to do core or anything.

wtf how did that happen??????????

god damn.. ive done dumb shit like that, that's the worst.

i completely dislocated my little toe once doing some training barefoot, thing went sideways.

LBSS · « **Reply #151 on:** February 18, 2010, 03:04:58 pm »

Quote from: adarqui on February 18, 2010, 01:39:42 pm

wtf how did that happen??????????

god damn.. ive done dumb shit like that, that's the worst.

i completely dislocated my little toe once doing some training barefoot, thing went sideways.

After nearly two years of getting better, with only one minor setback, which I wasn't so mad about because it happened during the last ultimate tournament of last year, I just stepped off a curb without looking, my foot landed on a little hump of pack ice (snow that's been beaten down so much that now it's ice, for you warm-weather types) and just snapped to the outside. It's not that serious but I'm definitely not playing ultimate tonight. Which reminds me, I should email my captain.

LBSS · « **Reply #152 on:** February 22, 2010, 09:30:01 pm »

So I basically got no sleep this past weekend and my ankle still isn't 100%. If either one of those things weren't true, I would work out today. Instead, I'm going to bed. Gonna get some sleep and then try to test the ankle out tomorrow night.

LBSS · « **Reply #153 on:** February 23, 2010, 09:24:09 pm »

Ankle held up okay during frisbee but I was ssllloooowwwwwwwwwww. And my team got housed. But that's okay. Gonna ice it a little now and back in the gym tomorrow. Thank god. The lack of exercise was driving me nuts.

LBSS · « **Reply #154 on:** February 24, 2010, 09:29:51 pm »

Warm up
usual
SVJs

Work
jump squat 2x3x95
squat 5x240 5x260 7x270 (felt meh)
superset x3

DL warm up
pushups x20

DL 5x305 (felt great)
7 day vertical jump cure exercises instead of core circuit

Cool down
stretch

cowed77 · « **Reply #155 on:** February 25, 2010, 10:22:40 pm »

hey dude, has doing the 7 day cure helped u at all in your opinion? in terms of ur vert, or otherwise..

LBSS · « **Reply #156 on:** February 26, 2010, 12:34:51 am »

No idea yet, I just did it for the first time yesterday. Today, definitely not because I had back-to-back frisbee games, which went okay although my ankle was a bit, not sore, but more just kind of tired by the end. I'm going to rest tomorrow except maybe 7DVJC. Honestly I don't think it'll help my vert that much but it's something to try in place of the core circuit I'd been doing. I just read Andrew's article about SLRVJ, it was tight. After I finish 5/3/1 I'm going to switch to the movement efficiency focus with a strength component type scheme for a while and see how that pans out. Strength work would be maintenance for the big lifts and probably walking lunges alternating with step ups. My movement efficiency is just god-awful, as my jumping ability would suggest. So that makes sense.

Back to frisbee, we split our games today. I always forget how frustrating rec league is. We should have won our second game but many, many of my teammates think that they are god's gift to ultimate and have all the throws in the world, when in fact they are fat and slow and incompetent. I am the best player on my team (we have a 6-5 guy who can jump, which is just great, but he throws a lot of shit away), which is never a good sign to begin with, but at least I know my limitations. None of you would know what the hell I was talking about if I continued this rant, so I'm going to stop. At the end of the day, it's just rec, and it's indoor so I should care even less, but we had the second game in our grasp and pissed it away and I couldn't do shit about it because nobody would sub out even though they were gassed (indoor ultimate has wrestling tap-out style substitutions). Fucking retards. Okay, NOW I'll stop.

adarqui · « **Reply #157 on:** February 26, 2010, 02:51:43 am »

lol!

nice rant.

LBSS · « **Reply #158 on:** February 26, 2010, 09:12:18 pm »

Warm up
shoot hoops
usual
bunch of SLRVJs -- these felt awkward with a full run-up, my form must just be awful. I'm going to try to get some video soon.

Work
bench 5x185, 3x195, 2x205
pullups 6xbw, 3xbw+25, 4xbw+25, 5xbw+25
7DVJS

Cool down
stretch

LBSS · « **Reply #159 on:** February 28, 2010, 05:27:14 pm »

Stupid ankle. Was looking forward to this workout (first 5/3/1 for squats with the last set at 305) but after warming up and trying some RVJs (which were terrible, I was overthinking like hell and got mad at myself, which just made me think more) my ankle just didn't feel like it would support full heavy squats.

Warm up
shoot hoops
usual -- getting better at double-unders

Work
jump squat 2x3x95
7DVJS

Cool down
stretch

LBSS · « **Reply #160 on:** March 01, 2010, 11:50:01 pm »

Warm up
jog x10mins
mobility
jump rope xa little

Work
jump squat 2x3x95
squat 5x275, 3x285, 2x305
superset x3

walking lunge x10x100# (DBs, 5 steps each leg)
pull ups x7

core circuit (old one, not 7DVJS)

Cool down
stretch

My legs are gonna be sore tomorrow from the lunges. But I'm happy to have gotten 305x2. That felt sweet. Ankle still feeling a bit wack so no real jumps today.

LBSS · « **Reply #161 on:** March 02, 2010, 10:03:11 pm »

Warm up
usual
no jumps

Work
OHP 5x105, 3x115, 3x120
DB row 5x50, 5x55, 8x55
box jumps 2x5x30" - not intense or anything, just wanted to do them
7DVJS

Cool down
stretch

Sore, as expected, but I sucked it up and did the whole thing and feel good about it.

LBSS · « **Reply #162 on:** March 03, 2010, 09:27:24 pm »

Too wiped out today. Brain just wasn't having it.

Warm up
usual

jump squat 2x3x95
squat 3x5x225

Cool down
stretch

That's it.

LBSS · « **Reply #163 on:** March 04, 2010, 02:08:10 pm »

This post is going to be a little long.

At this point I think I really need to get into a jumping-dominant focus because my explosiveness and movement efficiency suck ass. My strength could be better, too, but I've been working on it as a primary focus for the past, what, six months. Some okay gains in that time. I'm going to retest everything this weekend and then start the next phase. Basically looking at 4-6 weeks. Will still do max strength work once a week just to maintain (and maybe gain, who knows?).

Here's what I'm thinking for the next month, starting next week based on the power block from the MSEM article. Your thoughts are appreciated if you can make it through the whole thing:

Week 1
Monday upper body
warm up
SLRVJs x6-8
footwork (e.g. agility ladder)
bench 5x165, 5x175, ?x185
weighted pullups 4x3
SS1 clapping pushups 3x10
SS2 fast rope climb x3
core

Tuesday
ultimate

Wednesday lower body
warm up
SS1 KB swing 3xheavy
SS2 max-effort DLRVJ x4-6
LLLRRR bounds x5x20y
jump squats 3x3x95, max effort each rep
squat 5x245, 5x265, ?x275
DL 5x310
core

Thursday
ultimate

Friday
total rest

Saturday lower body
warm up
max effort DLRVJ xdropoff
sprints xdropoffx40y
lots of rest (walk to gym)
squat 3x255, 3x275, ?x285
walking lunge 3x10x110
core

Sunday
warm up
low-intensity cardio (REALLY low, like a long walk or something)

Week 2
Monday
same as W1 except
bench 3x175, 3x185, ?x195

Tuesday
ultimate

Wednesday
same as W1 except
squat 3x265, 3x275, ?x295

Thursday
ultimate

Friday
total rest

Saturday
same as W1 except
squat 5x255, 3x285, ?x315

Sunday
same as W1

Week 3
Monday
same as W1 except
bench 3x5x165
bw pullups 3x3

Tuesday
ultimate

Wednesday
same as W1 except
squat jumps 1x3x95
squat MSEM 2x3

Thursday
Warm up
Steady-state cardio x30-40 mins

Friday
total rest

Saturday
same as W1 except
cut jumping/sprinting volume in half
squat MSEM 2x3

Sunday
same as W1

Week 4
Monday
test bench and weighted pull ups

Tuesday
rest

Wednesday
same as W1 except
squat MSEM 2x3

Thursday
warm up
footwork, maybe some low-intensity hops and stuff
core

Friday
total rest

Saturday
Test RVJ, SVJ, squat, DL

LBSS · « **Reply #164 on:** March 04, 2010, 04:13:54 pm »

Oh and I should add that based on vag's thread I'll practice faster runups. Unlike him, I do better with more than two steps, but I kind of float into the RVJs rather than accelerate into them. Not to mention that in the end, running full-tilt and then jumping is way more applicable to my sport.

Adarq.org

News:

Author Topic: a fast and explosive donkey! (Read 1092256 times)

adarqui

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

cowed77

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

adarqui

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce

LBSS

Re: no bounce, need bounce