Author Topic: new workout routine  (Read 5639 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

fast does lie

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Re: new workout routine
« Reply #1 on: July 24, 2012, 11:57:09 am »
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what is your specific goal?
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

LBSS

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Re: new workout routine
« Reply #2 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.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #3 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 #4 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.
woot

flyingthunder

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Re: new workout routine
« Reply #5 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 #6 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

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

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 #7 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 #8 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.

fast does lie

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Re: new workout routine
« Reply #9 on: July 24, 2012, 07:23:59 pm »
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do power lifting and use pick up basketball games for your plyos for now.

squat 2-3 sessions a week, leg press, do some back work outs, leg curls or GHR's, calf raises...core work outs, and then when u

get bigger start using that power for specific plyos.  get good nutrition such as good carbs and proteins.
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

fast does lie

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Re: new workout routine
« Reply #10 on: July 24, 2012, 07:26:13 pm »
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for bball, either you're good and you know the fundamentals or you don't.  if you don't, then you're going to have a hard time and u need to join a team or a bball camp or put a lot of time in.  if u've played a lot of organized bball then ull improve real fast.
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

flyingthunder

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Re: new workout routine
« Reply #11 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

fast does lie

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Re: new workout routine
« Reply #12 on: July 25, 2012, 04:01:48 am »
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1.5 - 2x bodyweight is just general guideline.  So I would make sure that the other areas of my body is up to par also, such as calf strength, back, core, upper, etc and flexibility.  So focus on strength and keep journal/measurements and go from there.
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

Harvey

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Re: new workout routine
« Reply #13 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 #14 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