Author Topic: 2012 Goals & General Plan  (Read 4346 times)

0 Members and 1 Guest are viewing this topic.

Harvey

  • Full Member
  • ***
  • Posts: 171
  • Elevate
  • Respect: -83
    • MSN Messenger - Harvey@ChannelHQ.com
    • View Profile
    • Email
2012 Goals & General Plan
« on: April 03, 2012, 05:31:20 am »
0
RVJ: 32", only 18" to go!
RVJ: 35", only 15" to go!

AGC

  • Hero Member
  • *****
  • Posts: 1622
  • Respect: +1194
    • View Profile
Re: 2012 Goals & General Plan
« Reply #1 on: April 06, 2012, 01:09:49 am »
0
TL;DR  :D

But seriously though, you are falling into the same trap that you fell into with your Smolov attempt. Keep it simple IMO.

Harvey

  • Full Member
  • ***
  • Posts: 171
  • Elevate
  • Respect: -83
    • MSN Messenger - Harvey@ChannelHQ.com
    • View Profile
    • Email
Re: 2012 Goals & General Plan
« Reply #2 on: April 06, 2012, 03:34:22 am »
0
TL;DR  :D

But seriously though, you are falling into the same trap that you fell into with your Smolov attempt. Keep it simple IMO.

I think it's a lot more targeted towards my goals of increased VJ than Smolov. How can it be improved?
RVJ: 32", only 18" to go!
RVJ: 35", only 15" to go!

AGC

  • Hero Member
  • *****
  • Posts: 1622
  • Respect: +1194
    • View Profile
Re: 2012 Goals & General Plan
« Reply #3 on: April 06, 2012, 04:25:48 am »
0
TL;DR  :D

But seriously though, you are falling into the same trap that you fell into with your Smolov attempt. Keep it simple IMO.

I think it's a lot more targeted towards my goals of increased VJ than Smolov. How can it be improved?

I agree with that. I'd be more worried about the sheer amount of physical activity you'll be doing over the week. As for improvements, there are definitely more qualified and knowledgeable people on the forum who can give you advice, but for me, a few things stand out:

-  IMO, I would care about your squat/DL numbers improving this year if you want your vertical to improve. You shouldn't neglect getting in a decent volume of strength work, as all the plyos in the world won't get you to 50'' RVJ if your squat 1RM max is still 265 lbs.

I know you want to make sure you're doing a bunch of different exercises but given you're training so often, I'd try and do two 30 min morning weight sessions a week MAX: squat one day and DL the other day with some calf raises and maybe cleans or hip thrusts thrown in. Again, other people are better at this than me (Adarq, Lance, Raptor etc), so ask them.

- What does your 5 hours of training involve? That sounds like a hell of a lot if you're doing it several times a week. I'm assuming there's going to be a lot of running, jumping drills so factor all of that into your total plyos volume for the week. Rest is super-important to improving your performance (obviously), but I'm not just talking about icing your knees in-between trainings or matches, I mean full days of rest where your physical activity is minimal/none while you ensure you're getting adequate protein/water/nutrients etc. Is that going to be possible for you if you're doing everything in your plan? I guess it would be clearer if you had a day-by-day breakdown of your gym sessions and volleyball trainings.

- Lastly, I'm guessing you care about your volleyball a lot. What are your ambitions for the sport? You've always seemed to be obsessed with gaining huge inches on your vert (as most of us Adarquians are), but I'm sure that keeping your spot in the academy is important too. Training should always be specific towards goals, but sometimes trying to achieve too many goals at once ends up with you achieving none of them. For instance, I'd love to have a 300lb bench and speak fluently in three languages as well as trying to dunk on 10', but I don't think I can achieve that all at once. If training for vert means that your performance on the court is suffering, then you need to think about what's more important.

But it's up to you mate. It's your body so if you think you can do all this, go ahead. Just don't let yourself get burnt out.

Harvey

  • Full Member
  • ***
  • Posts: 171
  • Elevate
  • Respect: -83
    • MSN Messenger - Harvey@ChannelHQ.com
    • View Profile
    • Email
Re: 2012 Goals & General Plan
« Reply #4 on: April 06, 2012, 04:52:57 am »
0
Thanks for the help.

Quote
What does your 5 hours of training involve?

2 Hours gym and 3 hours courtwork. Gym usually consists of well, let's see. This is what I did last night.

05/04/12
Practiced Cleans
Barbell Squat Jumps
Back Squat 85kg 1x5
Back Squat 90kg 1x5
Back Squat 95kg 3x5
DB Bench Press 35kg 1x5
Eccentric Chin Ups 5kg 1x5
DB Bench Press 35kg 1x5
Eccentric Chin Ups 5kg 1x5
DB Bench Press 35kg 1x5
Eccentric Chin Ups 5kg 1x5
DB Bench Press 35kg 1x5
Eccentric Chin Ups 5kg 1x5
DB Bench Press 35kg 1x5
Eccentric Chin Ups 5kg 1x5

That's just the lifting, there's more such as core, mobility, foam rolling etc.

Courtwork is mostly just volleyball related drills involving mostly passing and setting stuff. Some nights will involve hitting in which case there will be a considerable amount of jumping involved.

Quote
Rest is super-important to improving your performance (obviously), but I'm not just talking about icing your knees in-between trainings or matches, I mean full days of rest where your physical activity is minimal/none while you ensure you're getting adequate protein/water/nutrients etc.

Agreed. Basically, I need these 14cm this year. Do or die. That's why the training volume is so high, I feel hopeless if I don't train almost everyday. My diet and sleep patterns will certainly help support such a volume but I've dedicated Sunday to absolutely no physical training. I'll probably just do some extra hydrotherapy/recovery sessions on that day.

When I tour, I consider that as rest also since I'm not in the gym. For instance, next week I'm going to Thailand for two weeks and won't be doing any training at all. Gives my CNS a chance to recover slightly.

Quote
I guess it would be clearer if you had a day-by-day breakdown of your gym sessions and volleyball trainings.

I can send you an excel document with all my sessions on it with exercises, sets, reps, etc. That's only my personal sessions, not academy sessions, though.

Quote
  Lastly, I'm guessing you care about your volleyball a lot. What are your ambitions for the sport? You've always seemed to be obsessed with gaining huge inches on your vert (as most of us Adarquians are), but I'm sure that keeping your spot in the academy is important too.

To play international volleyball, you really need at least a spike reach of 350cm. Given my standing reach of 257cm, if I want to reach that, I'll need a 93cm vertical or 37 inches. For me to leave my state based academy in Queensland and go to train in Canberra at the Institute of Sport (my ultimate goal at this stage), I'll need two things by the end of this year. 1 being that 350cm spike reach and two, improved courtwork skills. The courtwork skills come with training hard on the court which I'm sure I can achieve and it also involves playing well in game situations. The spike reach is more difficult and requires a lot more effort. Currently, I'm only getting 4 hours a week at the academy in the gym which, to me, isn't enough to get that extra 14cm on my current PR spike reach (336cm).

Quote
If training for vert means that your performance on the court is suffering, then you need to think about what's more important.

Since my only real opportunity to improve on the court is during my courtwork sessions at the academy, there's no real way in which my vertical goals can hinder the skill development. Only, of course, if I was so tired I couldn't dig or set a volleyball. I'm confident that if I train hard in the gym everyday, my ability to increase my courtwork skills will still be there.

Quote
It's your body so if you think you can do all this, go ahead. Just don't let yourself get burnt out.

It's going to be a hectic year that's for sure. I'm just hoping my diet/flexibility/sleep/rest patterns will support such a huge workload.

Thanks for your help, I appreciate it.
RVJ: 32", only 18" to go!
RVJ: 35", only 15" to go!

AGC

  • Hero Member
  • *****
  • Posts: 1622
  • Respect: +1194
    • View Profile
Re: 2012 Goals & General Plan
« Reply #5 on: April 07, 2012, 07:27:31 am »
0

2 Hours gym and 3 hours courtwork. Gym usually consists of well, let's see. This is what I did last night.

05/04/12
Practiced Cleans
Barbell Squat Jumps
Back Squat 85kg 1x5
Back Squat 90kg 1x5
Back Squat 95kg 3x5
DB Bench Press 35kg 1x5
Eccentric Chin Ups 5kg 1x5
DB Bench Press 35kg 1x5
Eccentric Chin Ups 5kg 1x5
DB Bench Press 35kg 1x5
Eccentric Chin Ups 5kg 1x5
DB Bench Press 35kg 1x5
Eccentric Chin Ups 5kg 1x5
DB Bench Press 35kg 1x5
Eccentric Chin Ups 5kg 1x5

That's just the lifting, there's more such as core, mobility, foam rolling etc.

Courtwork is mostly just volleyball related drills involving mostly passing and setting stuff. Some nights will involve hitting in which case there will be a considerable amount of jumping involved.


That's more than enough volume for strength work if you're doing it several nights a week. Seriously, don't bother doing morning sessions, get the extra sleep.

It's great that you set ambitious goals, but I really think you just need to relax, stop over-analysing things and making huge plans for yourself. Just let your coaches know that you want to push that squat weight up over the year and do some low volume plyos to supplement the jumps you are already doing (no need to go all-out and fatigue yourself if you're training for 5hrs several nights). You're lucky to be in an environment where you can train to your full potential; just train hard, recover well and let the gains come. Given your age, commitment and training environment, it would be hard for you NOT to make gains to be honest.

Harvey

  • Full Member
  • ***
  • Posts: 171
  • Elevate
  • Respect: -83
    • MSN Messenger - Harvey@ChannelHQ.com
    • View Profile
    • Email
Re: 2012 Goals & General Plan
« Reply #6 on: April 07, 2012, 07:33:31 am »
0
It's just that the stuff we do in the gym isn't always targeted to vert results. I'm happy to do my 3 nights a week gym sessions, but I won't get that 14 cm increase I need. I don't really have much of a say in what we do either.

My dilemma is this: Do I do my normal sessions and make gains hoping they'll be enough? Or do I go all out on the brink of overtraining to ensure I get the volume necessary for the +14...
RVJ: 32", only 18" to go!
RVJ: 35", only 15" to go!

AGC

  • Hero Member
  • *****
  • Posts: 1622
  • Respect: +1194
    • View Profile
Re: 2012 Goals & General Plan
« Reply #7 on: April 07, 2012, 08:04:39 am »
0
It's just that the stuff we do in the gym isn't always targeted to vert results. I'm happy to do my 3 nights a week gym sessions, but I won't get that 14 cm increase I need. I don't really have much of a say in what we do either.

My dilemma is this: Do I do my normal sessions and make gains hoping they'll be enough? Or do I go all out on the brink of overtraining to ensure I get the volume necessary for the +14...

How do you know this? Cleans, barbell jump squats, regular squats with heavy weights, and upper body and core work sounds pretty vert-targeted to me. Don't your coaches want their players to increase your vert? From where you're at (17 y.o., 32'' max vert, 265lbs 1RM max), three nights of gym a week working on improving leg strength and frequent practice jumping, 5.5 inches over a year is completely reasonable IMO. It's almost becoming ludicrous that you're continuing to doubt this. Do NOT push yourself to the brink of overtraining: that is blatantly obvious. You'll probably more likely hurt yourself.

Anyway, you don't have to rush into a crazy training plan right away. See how you progress over the next month or two. If you don't think you're jumping any higher, maybe increase your weights volume a little. But I'm sure you won't need to.

Harvey

  • Full Member
  • ***
  • Posts: 171
  • Elevate
  • Respect: -83
    • MSN Messenger - Harvey@ChannelHQ.com
    • View Profile
    • Email
Re: 2012 Goals & General Plan
« Reply #8 on: April 07, 2012, 08:15:42 am »
0
I've been involved in the same program for two years now doing similar things and last year improved my PR 12cm. I'm going to need a little more this year. While I respect and appreciate everything you've said, I'm set on going hard - at least for a couple of months to see if I'm improving, otherwise I'll scale it back while I'm shitting my pants.
RVJ: 32", only 18" to go!
RVJ: 35", only 15" to go!