Author Topic: new workout routine  (Read 10404 times)

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flyingthunder

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new workout routine
« on: July 24, 2012, 09:17:23 am »
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current vertical: 32.5 inches
longterm goal: 35 inches
shortterm goal 120kgx5 squat
squat: 5x105kg
size: 6,1 weight: 77kg

LBSS

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Re: new workout routine
« Reply #1 on: July 24, 2012, 12:12:09 pm »
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OP, i think you mean "size" in your sig there.

and the answer is all of the exercises. or, in other words, your question is completely useless without more information. take a look around the forum, there's a thread somewhere about baseline information. fill that out and post it. then see where you're at.

EDIT: found that form for you.

AGE:

HEIGHT:

REACH:

WEIGHT:

SLEEP SCHEDULE: 

BODY TYPE:

GOALS:

CURRENT ABILITY:

INJURY HISTORY:

TRAINING HISTORY & ACHIEVEMENTS:

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:

BRIEF OVERVIEW OF CURRENT DIET:

IMPORTANT ACTIVITIES:
« Last Edit: July 24, 2012, 12:15:25 pm by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

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https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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flyingthunder

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Re: new workout routine
« Reply #2 on: July 24, 2012, 01:31:24 pm »
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what is your specific goal?
my goal is getting more atlethic und faster to be better in basketball
current vertical: 32.5 inches
longterm goal: 35 inches
shortterm goal 120kgx5 squat
squat: 5x105kg
size: 6,1 weight: 77kg

vag

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Re: new workout routine
« Reply #3 on: July 24, 2012, 03:40:20 pm »
+1
 :welcome:

Choice #1 :
http://www.adarq.org/forum/performance-training-blog/an-introductory-block/

Choice #2 :
http://www.adarq.org/forum/program-review/jackm-split/

Choice #3 :
http://www.higher-faster-sports.com/theultimatesplit.html

Choice #4 :
http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

With your age and experience , they will all work.
If i were you, at this point  i would choose a more strength oriented program ( choices 2 and 4 ). You will have to worry about explosive lifts and RFD much later.
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?

flyingthunder

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Re: new workout routine
« Reply #4 on: July 24, 2012, 04:43:18 pm »
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Thanks for the tips. So does that mean that i shouldn't Do mich plyos till i am able to squat 1.5 of my bodyweight ?
From what i've read in the vjb it's most effective to use plyos and weighttraining at the same time.
I have found a strenght based routine in the vjb which incloudes 3-4 plyos would that be ok ?
current vertical: 32.5 inches
longterm goal: 35 inches
shortterm goal 120kgx5 squat
squat: 5x105kg
size: 6,1 weight: 77kg

LBSS

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Re: new workout routine
« Reply #5 on: July 24, 2012, 05:31:21 pm »
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what do you mean by "plyos"?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

flyingthunder

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Re: new workout routine
« Reply #6 on: July 24, 2012, 05:33:16 pm »
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Plyometrics
current vertical: 32.5 inches
longterm goal: 35 inches
shortterm goal 120kgx5 squat
squat: 5x105kg
size: 6,1 weight: 77kg

LanceSTS

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Re: new workout routine
« Reply #7 on: July 24, 2012, 06:21:35 pm »
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Plyometrics


He means what exercises are you referring to as "plyos".  If youre doing things like stiff leg ankle hops and line hops, thats fine for you.  If youre doing things like depth jumps and high intensity bounding, youre not ready for that yet. 
Relax.

flyingthunder

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Re: new workout routine
« Reply #8 on: July 25, 2012, 03:36:28 am »
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I'm playing on a team. How long should I only go for strenght ? When I have my Max squat on 115 kg ? That would be1.5 of my Bodyweight
current vertical: 32.5 inches
longterm goal: 35 inches
shortterm goal 120kgx5 squat
squat: 5x105kg
size: 6,1 weight: 77kg

Harvey

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Re: new workout routine
« Reply #9 on: July 25, 2012, 04:35:04 am »
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As long as you're balling somewhat regularly, the most important thing for you is to get bigger (put on weight) and to increase your squat numbers. Get big, get strong, jump high.
RVJ: 32", only 18" to go!
RVJ: 35", only 15" to go!

flyingthunder

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Re: new workout routine
« Reply #10 on: July 25, 2012, 05:05:48 am »
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current vertical: 32.5 inches
longterm goal: 35 inches
shortterm goal 120kgx5 squat
squat: 5x105kg
size: 6,1 weight: 77kg

Mikey

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Re: new workout routine
« Reply #11 on: July 25, 2012, 05:10:04 am »
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Nobody can really say. Some people can just look at a squat rack and they'll be squatting 2x their bw in no time. For others (like myself) it can take months, maybe even years to be able to squat 2x bw. The point is just to try and get as strong as you possibly can while keeping your bodyfat low.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

steven-miller

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Re: new workout routine
« Reply #12 on: July 25, 2012, 06:00:53 am »
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Hello OP,

to squat 115 kg should be a matter of weeks for you if your squat is currently at 90 kg x 6. It certainly should not take you longer than 5 weeks. The 2 x bw squat should also be much more of a mid-term goal than long-term. If as an athlete it takes you years to get there, as mutumbo seems to indicate, something went very wrong along the way.

It is btw. impossible to predict how much it takes for you to be able to jump 35. Some never get there. All one can really do is train correctly.

I want to emphasize that time is precious. A goal like this has a decay meter. For most people a large percentage of the progress in vertical happens in a relatively compact time frame. The reason for this is to a degree a psychological one, but age can a play a role as well. Momentum is a largely underestimated factor in training in general. This is why cycling between strength and power phases, between gaining weight and losing weight, between program X and program Y is a huge waste of time and should, if possible, be minimized. A sub-goal like squat 2x should also be dealt with ASAP, not adjourned over and over in favor of some other stuff. Once you are decently strong in the squat and deadlift and can powerclean an adequate amount, you can fine tune stuff with snatch variations and plyometrics. But really, before you are strong, you do not need to worry. For as long as it works, which differs with individuals, increasing your squat generates the most reliable and easy to get progress in VJ there is.

I recommend you to read this book btw., if you are serious about your training. It will do you a ton of good and put some of the stuff you read on forums into perspective: http://aasgaardco.com/store/store.php?crn=199&rn=413&action=show_detail
« Last Edit: July 25, 2012, 06:07:18 am by steven-miller »

flyingthunder

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Re: new workout routine
« Reply #13 on: July 25, 2012, 06:13:13 am »
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current vertical: 32.5 inches
longterm goal: 35 inches
shortterm goal 120kgx5 squat
squat: 5x105kg
size: 6,1 weight: 77kg

Kingfish

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Re: new workout routine
« Reply #14 on: July 25, 2012, 10:12:32 am »
+2
^ focus on lifting form more than anything else. with proper food.rest.sleep, the poundage will always improve. go as low as your flexibilty allows - if its above parallel, work on your flexibility and buy some decent shoes.

do some jumping every now and then but don't get crazy on the plyo/jumping volumes. almost all jump trainess fail here - they get hurt, usually with some form of knee or joint injury of some kind.

here's me at 92" reach (1" shorter than yours) doing my routine jump drills post squats - if you prefer to squat your way to a high 30s/low 40s SVJ.. i took the easy way to jumping high.. squat.jump.lowBF. good luck!

<a href="http://www.youtube.com/watch?v=sDScwmqe1kk" target="_blank">http://www.youtube.com/watch?v=sDScwmqe1kk</a>

5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

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Daily Squats Day 1 - Aug 30, 2011 and still going.