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Author Topic: Age vs VO2max  (Read 985674 times)

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vag

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Re: Age vs Vertical
« Reply #975 on: April 14, 2011, 03:20:50 pm »
0

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending


14 April 2011

PHASE 3 - Cycle 6 - Strength workout

Bodyweight@session : ~198 , no worries , stuffed with food for the workout.
Soreness : none
Injuries/aches : none

SQUATS:
1x6@198
1x6@209
1x6@220
1x6@231
-198 & 209 full , 220 & 231 parallel
-Matched last week's smith loads as planned , nice.

REVERSE LUNGES:
1x6@132
1x6@154 ( +11lbs )
1x6@165 ( +11lbs )
-Progress in loads although last week was at smith , sick!

ROMANIAN DEADLIFTS:
1x8@187
1x8@209
1x6@231 ( +11lbs ) ,  :personal-record:

STANDING CALVE RAISES:
3x15@220lbs
3x15@264lbs ( +33lbs )
3x15@286lbs ( +44lbs )
-15x286 = hard
« Last Edit: April 14, 2011, 03:27:59 pm by vag »
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #976 on: April 16, 2011, 06:27:20 am »
0
16 April 2010

Bodyweight@session : ~198 AM , FFFFUUUUUUUUU
Injuries/aches : none
Soreness : Quads 3/5 , Glutes 2/5 , Hamstrings&Calves 1/5

Conditioning/recovery workout

WARMUP:
-10 mins light jog ( ~130bpm ) + 5 mins dynamic warmup

SPRINTS:
-3x5x80m @ 60-70%
-Sprint ~20secs , rest ~40secs , rest between sets ~3mins

10' RIM JUMPS:
1x3 SVJs : ~10'1'' ( ~26'' )
1x3 dropsteps : ~10'5'' ( ~30'' )
1x3 1-step DLRVJs : ~10'4'' ( ~29'' )
-Intense denial of muscles to absorb force.
-Too sore + no caffeine + too tired from sprints + 30'' dropstep = win.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

cowed77

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Re: Age vs Vertical
« Reply #977 on: April 17, 2011, 05:36:39 am »
0
Just saw the YouTube vid. Congrats!
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

vag

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Re: Age vs Vertical
« Reply #978 on: April 17, 2011, 11:38:36 am »
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17 April 2011

ME jumps/dunks session

9'10'' rim , concrete

Bodyweight@session : ~196 , nice
Injuries/aches : none
Soreness : none
Stim : 3 teaspoons coffee + 1 redbull

- 10mins dynamic warmup

- bunch of low mid effort jumps

- SVJ : ~6'' above rim, ~29''. PR tie
- Dropstep : ~9'' above rim , ~32'' ( 0.5'' below PR )
- 1/2 steps DLRVJ : 11'' to 12'' above rim , ~34''-35''. Not sure , maybe  :personal-record: , see pic below.
- 30 dunk attempts, sth like 7x4-5:
Some hard dunks there , definitely best 9'10'' dunk session ever.

Here is the best jump of the session:



3'' below wrist = 11'' above rim = 34''
4'' below wrist = 12'' above rim = 35''

Don't know what to claim , let's call it a 34,5'' PR tie? :D

Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

Raptor

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Re: Age vs Vertical
« Reply #979 on: April 17, 2011, 01:11:00 pm »
0
Hey that's pretty high man, great job! :D ;)
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vag

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Re: Age vs Vertical
« Reply #980 on: April 17, 2011, 04:26:18 pm »
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Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

adarqui

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Re: Age vs Vertical
« Reply #981 on: April 17, 2011, 04:50:33 pm »
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Quote from: vag on April 17, 2011, 11:38:36 am
17 April 2011

ME jumps/dunks session

9'10'' rim , concrete

Bodyweight@session : ~196 , nice
Injuries/aches : none
Soreness : none
Stim : 3 teaspoons coffee + 1 redbull

- 10mins dynamic warmup

- bunch of low mid effort jumps

- SVJ : ~6'' above rim, ~29''. PR tie
- Dropstep : ~9'' above rim , ~32'' ( 0.5'' below PR )
- 1/2 steps DLRVJ : 11'' to 12'' above rim , ~34''-35''. Not sure , maybe  :personal-record: , see pic below.
- 30 dunk attempts, sth like 7x4-5:
Some hard dunks there , definitely best 9'10'' dunk session ever.

Here is the best jump of the session:



3'' below wrist = 11'' above rim = 34''
4'' below wrist = 12'' above rim = 35''

Don't know what to claim , let's call it a 34,5'' PR tie? :D



siiiiiiick! that first jump is beast (just saw vid).. very very nice
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Raptor

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Re: Age vs Vertical
« Reply #982 on: April 17, 2011, 04:55:02 pm »
0
Since you've started going with the left hand up you extend better. I'd still love to see more rotation/hip extension into the jump though.
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vag

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Re: Age vs Vertical
« Reply #983 on: April 17, 2011, 05:38:53 pm »
0
Quote from: adarqui on April 17, 2011, 04:50:33 pm

siiiiiiick! that first jump is beast (just saw vid).. very very nice


Thanks man! The pic above is the highest point of that first jump.

Quote from: Raptor on April 17, 2011, 04:55:02 pm
Since you've started going with the left hand up you extend better. I'd still love to see more rotation/hip extension into the jump though.

I started using left 1 year ago , rotation is more natural and extension better , but it felt like shit. Now i feel better with left , although i'm right handed. Today i missed all dunks with right and the left ones were more powerful too!
I experimented a bit with rotation , it's improving but not good enough to be in the video yet. Patience... ;)
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #984 on: April 18, 2011, 04:55:17 pm »
0

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

18 April 2011

PHASE 3 - Cycle 6 - Power workout

Bodyweight@session : ~196.5
Injuries/aches : shins/calves area very stressed from the concrete dunks.
Soreness : none

HANG POWER CLEANS:
3x3@121
3x3@132
- Same load with last time but better. Last time i could only pull 132 , this time i could jump the first 2 reps.

EXPLOSIVE MSEM HALF SQUATS ( rest between reps ~45 secs )
4x1@253 ( +11lbs )
4x1@264 ( +11lbs )
- Not 2 sets , it was 8x1 and i increased the weight for the last 4 reps.
- Awesome power&speed again, crazy acceleration@264.

EXPLOSIVE ROMANIAN DEADLIFTS:
3x5@220 ( +11lbs )
-Improved grip.

STANDING CALVE RAISES:
-Skipped to relax shins/calves.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #985 on: April 19, 2011, 04:20:58 pm »
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19 April 2011

Bodyweight@session : ~196.5
Injuries/aches : shins/calves area still a bit stressed.
Soreness : none

Plyos session , FA oriented.

-10 mins dynamic warmup

-4x10 seconds bilateral line hops.

-4x10 MR tuck jumps

-4x5 18'' depth drops

-Extended lower body stretch routine
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #986 on: April 20, 2011, 07:23:59 pm »
0

THE RATIO TECHNIQUE BIG EXPERIMENT:






GREEN = done
BLUE = current
RED = pending

20  April 2011

PHASE 3 - Cycle 6 - Stim workout

Bodyweight@session : ~198.5 , WTF + FML , gotta re-evaluate diet.
Soreness : none
Injuries/aches : still a bit tired/stressed all around shins and calves.

- 10 mins dynamic warmup

10' RIM JUMPS:
1x4 SVJs : ~27''
1x4 dropsteps : ~31''
1x4 1 step DLRVJs : ~31''
2x4 mixed 2/3 steps DLRVJs : mostly 31'' , couple of 32''
- Bad , CNS was shutting down runups forcing me to decelerate, weird.

HANG POWER CLEANS:
1x5@99
1x5@110
1x5@121
- Same loads with last time, again improvement in form/smoothness/jumping the weight.

MSEM HALF SQUATS ( rest between reps ~40 secs , rest between sets ~3 mins ):
3x1@275 ( +22lbs )
3x1@297 ( +22lbs )
3x1@319 ( +11lbs ) ,  ties all time :personal-record:
-275 & 297 legit half depth , awesome
-Got too greedy and tried 319 , not happy with depth (between 1/4 and 1/2) , oh well.

MSEM REVERSE LUNGES ( rest between reps ~30 secs , rest between sets ~3 mins ):
3x1@176
3x1@209 ( +6.5lbs ) ,  :personal-record:
- 209 was diesel , could do more.

STANDING CALVE RAISES:
1x15@220
1x12@308
1x10@374
-Sick

END OF NEUTRAL PHASE , PEAK TIME!  ;D
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

Raptor

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Re: Age vs Vertical
« Reply #987 on: April 21, 2011, 04:13:09 am »
0
You mean, :personal-record: time :D
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vag

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Re: Age vs Vertical
« Reply #988 on: April 21, 2011, 03:15:43 pm »
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Quote from: Raptor on April 21, 2011, 04:13:09 am
You mean, :personal-record: time :D

Hopefully!
For now its 4 days of doing nothing ( easter ) , goal is to get get rid of all that water&carbs and get weight to ~195 where it should be...

Today : extended lower body stretch routine.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs Vertical
« Reply #989 on: April 25, 2011, 04:30:12 pm »
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25 April 2011

ME jumps session

Jumping on concrete , various rims ( 9'8'' , 9'10'' , 10', 10'2'' )

Bodyweight@session : just below 196@10pm, nice
Injuries/aches : none
Soreness : none
Stim : none

- 10mins dynamic warmup

- bunch of low/mid effort jumps

- 2x3 SVJs : mostly ~28'' , couple of 29''s ,  PR tie again.
- 2x3 Dropsteps : all ~32''
- 1x4 1 step DLRVJs : average 32'' , max 32,5''
- 1x4 2 steps DLRVJs : average 32'' , max 32,5''
- 2x4 3 steps DLRVJs : average 32'' , max 32,5''
- 1x4 SLRVJs : ~25'' , LOL

Comments:
-Pushed as much as i could to get 30'' SVJ and 33'' dropstep PRs but failed both. Pretty close though , 29/32 was easy.
-Many of the 32,5'' touches were probably ~33'' jumps, i felt i was hitting the rim after the jump peak.
-After a long time i felt better doing 3-step jumps than 1&2. Dropsteps still feeling more powerful though.
-Hit 32'' dropstep on 9'8'' , 3'' below wrist touch. This felt soooo awesome , gotta get 36'' dropstep!!!
« Last Edit: April 25, 2011, 04:32:31 pm by vag »
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?
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