Author Topic: Age vs VO2max  (Read 960919 times)

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adarqui

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Re: vag's journal : Age vs Vertical
« Reply #360 on: June 06, 2010, 04:13:13 pm »
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wow! 1-step lead 32.5, possible 33 = no joke.

 :o

Thanks man , but watching the video i saw i took 2 steps , DUH!  :-\
1-step was 32'' , which is still very impressive for me.


ya i just watched and was like wtf? hehe

ya man still very good..

vag

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Re: vag's journal : Age vs Vertical
« Reply #361 on: June 07, 2010, 02:04:08 pm »
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7 June 2010

- "7 Days Vertical Jump Cure" routine.
- My usual lower body stretch routine.
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

---

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?

zgin

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Re: vag's journal : Age vs Vertical
« Reply #362 on: June 07, 2010, 02:15:49 pm »
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vag: 1 step= rvj?
37.5

vag

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Re: vag's journal : Age vs Vertical
« Reply #363 on: June 07, 2010, 02:26:24 pm »
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vag: 1 step= rvj?

Kinda , 1 step is take one step and then plant and jump.

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

---

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?

zgin

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Re: vag's journal : Age vs Vertical
« Reply #364 on: June 07, 2010, 02:29:59 pm »
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lmao i know what a 1step vert is.  i was asking if your 1 step vert is as high as ur rvj. :D
37.5

vag

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Re: vag's journal : Age vs Vertical
« Reply #365 on: June 07, 2010, 02:35:18 pm »
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lmao i know what a 1step vert is.  i was asking if your 1 step vert is as high as ur rvj. :D

LMAO...
Yes , they are almost the same.
SVJ = ~27,5''
1-step = ~32''
2-step = ~32,5''
3-step = ~33''

I am not very reactive , i always felt better doing "strength-jumps" , and coming out of a 12 week strength training cycle doesnt really help reactivity, neither do my 200lbs and my 18%bodyfat ! :D
That would also answer your question earlier this week , why im stoping strength training/bulking while im PRing ;)
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

---

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: vag's journal : Age vs Vertical
« Reply #366 on: June 08, 2010, 03:08:17 pm »
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STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH
- EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK              :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
 
GREEN = DONE


8 June 2010

Weight@session: ~199

Upper body workout , between STRENGTH BLOCK B - STRENGTH 2 & EXPLOSIVE , not listed above.
- Stop 15 rep backoff set , change it to normal 4x6 , focus on form/ROM , smaller breaks.

BENCH PRESS :
4x6@143

WIDE GRIP LAT PULL :
1x6@154
1x6@165
1x6@176
1x6@187

BICEPS STANDING DB CURLS:
1x12@28,6 each hand
1x12@35,2 each hand
1x10@35,2 each hand

TRICEPS PUSHDOWNS ( ROPE ) :
3x12@110
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

---

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: vag's journal : Age vs Vertical
« Reply #367 on: June 09, 2010, 09:10:55 am »
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just saw ur vid...
damn, imagine if u lose those fats!!!
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

vag

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Re: vag's journal : Age vs Vertical
« Reply #368 on: June 09, 2010, 11:09:43 am »
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just saw ur vid...
damn, imagine if u lose those fats!!!

Thanks man
Well , losing fat at 36 years old is not that easy , i already have an ultra-clean diet , metabolism changed aging.
When i overeat i make a lot of fat together with the wanted muscle.
And when i undereat i lose a lot of muscle together with the wanted fat.
But i can get to ~14% maintaining or even improving current strength.
I also have a lot of water that i can get rid of.
Doing those 2 things would make me 12 to 15lbs lighter with the same strength , huge difference.
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

---

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: vag's journal : Age vs Vertical
« Reply #369 on: June 09, 2010, 11:17:46 am »
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Copying here Kelly's suggestions through email :

Quote
Perhaps consider implementing explosive box squats into either the
explosive or MSEM phases. By explosive box squats I mean westside style
speed squats, around 60% of max, chains optional, sit back on a slightly
below parallel box and explode up for 6-8 sets of 2 reps.  The effect they
have on explosion is realtively obvious but in my experience they also have
a great STIM effect, which is one of the main focuses of a peaking phase.

Pretty interesting for everyone in a reactive/peak phase i think...

As i told Kelly , i like that idea a lot because:
1) i like the STIM effect.
2) they change the stimulous , so peak workouts will slightly differ.
3) i remember doing bodyweight box squat jumps when i was doing VJB , they felt awesome , i really felt they were training max my explosion.
Personally ill sure implement them...
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

---

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: vag's journal : Age vs Vertical
« Reply #370 on: June 09, 2010, 11:36:42 am »
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hmm... wonder if they'll work for me...
i'll stick to adarq's plans for abit!

dude, fwiw, i find sprints to be a very good fat loss tool.
i used to do sprints as part of my conditioning, and a nice side effect was that i always noticed abit of fat loss...
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: vag's journal : Age vs Vertical
« Reply #371 on: June 09, 2010, 11:38:00 am »
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oh ya, and it wasnt like i was out there doing 10, 15 sprints...

just like 4~6 ME efforts, over a relatively short distance, tho the last 2 sets surely cant be described by onlookers as sprinting lol!
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

vag

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Re: vag's journal : Age vs Vertical
« Reply #372 on: June 09, 2010, 11:45:58 am »
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oh ya, and it wasnt like i was out there doing 10, 15 sprints...

just like 4~6 ME efforts, over a relatively short distance, tho the last 2 sets surely cant be described by onlookers as sprinting lol!

Im already implementing sprints as you can see in my journal.
For the moment i prefer longer distance sprints@~50% because:
1) they cause much less fatigue/stress.
2) ME sprints burn more calories but you are constantly at 90%+ maximum heart rate , that burns pure glycogen and no fat at all.
Of course i love ME sprints , they are an awesome training tool for many many different reasons/targets.
But specific for fat loss , i think higher volume - longer distance - lower intensity ( like 50-60% ) sprints are way better :D
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

---

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: vag's journal : Age vs Vertical
« Reply #373 on: June 09, 2010, 12:02:01 pm »
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hmm... wonder if they'll work for me...
i'll stick to adarq's plans for abit!

Yup , stick with adarq's plan , he knows his stuff damn good! :D
Andrew also implements similar stuff anyway : if you look at RIP's peak workouts , he modifies them , sometimes its heavy singles , sometimes its higher reps , 60-70% max with focus on speed. Same thing more or less. Youll see it in your workouts sooner or later! ;)

Thats what ill be doing too , alternating the peak workouts between "strength-oriented" ( MSEM variant 2 , attacking PRs ) and "explosive oriented" ( using those speed box squats ).
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

---

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: vag's journal : Age vs Vertical
« Reply #374 on: June 09, 2010, 01:01:09 pm »
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Im already implementing sprints as you can see in my journal.
For the moment i prefer longer distance sprints@~50% because:
1) they cause much less fatigue/stress.
2) ME sprints burn more calories but you are constantly at 90%+ maximum heart rate , that burns pure glycogen and no fat at all.
Of course i love ME sprints , they are an awesome training tool for many many different reasons/targets.
But specific for fat loss , i think higher volume - longer distance - lower intensity ( like 50-60% ) sprints are way better :D

hahaha im outta my depth here, talking abt energy systems and all that... but if it works for u im happy! and envious too haha, that u already had ur first dunk :p
but even tho they dun burn fat, total calories out matter too right? but, yea, ur doing higher vol also, so maybe thats a factor as well.
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm