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Blog Section => ADARQ & LanceSTS - Q&A => Topic started by: MMK on December 25, 2011, 12:32:47 am

Title: Adding reactive work to my 5/3/1 template
Post by: MMK on December 25, 2011, 12:32:47 am
Hi Lance / Adarqui

Ok so i just wanted some advice with adding in some reactive work to my 5/3/1 template, my main priority is still to milk my strength gains as much as i can but i also want to start working on my ultimate goal which is dunking. my training schedule is as follows:

Monday
squat 5/3/1 - method
Goodmornings - ranges change rep weekly from 10 - 5
Ab/Lower back work

Tuesday
Bench 5/3/1 method
Incline Barbell - ranges change rep weekly from 10 - 5
Pendlay Rows 3 x 10
Weighted Dips 3 x 10

Thursday
Deadlift 5/3/1 method
Squat - ranges change rep weekly from 10 - 5
Ab/Lower back work

Friday
Millitary/Push press - 5/3/1 method
Close Grip Bench Press - ranges change rep weekly from 10 - 5
Pull ups 3 x 10
EZ Bar Bicep Curls 3 x 10

I havnt tested my max's in around 3 months but at my current body weight which is 73kg id estimate my squat to be 160kg - 165kg, deadlift 170 - 180kg and my bench is around 120 - 130kg but the bench is irrelevant really.

i'd appreciate any advice and suggestions you guys have.

peace
Title: Re: Adding reactive work to my 5/3/1 template
Post by: swans05 on December 26, 2011, 05:51:51 am
before OR after 531 lifts, depending what works bets for you
Title: Re: Adding reactive work to my 5/3/1 template
Post by: MMK on December 26, 2011, 10:53:47 pm
Thanks, but i was looking for what exercises i should do and advice with volume and frequency, or if i should dedicate specific training blocks to it. Im a newbie when it comes to training for increases in vertical leap so i think all i need is a basic template to set me on my path of killing some rims in the future. Thanks in advance.
Title: Re: Adding reactive work to my 5/3/1 template
Post by: LanceSTS on December 27, 2011, 04:00:01 am
  Just jumping all out,  15-30 jumps, 2-3 times per week will take you a long way right now.  Try and schedule the jumping days when your legs feel the freshest, it can be before legs, on upper body days, or on off days, whatever gives you the best jumps consistently.  Jump until drop off and repeat, keep pushing the weights up in the WR and youre set.
Title: Re: Adding reactive work to my 5/3/1 template
Post by: MMK on December 27, 2011, 02:50:55 pm
  Just jumping all out,  15-30 jumps, 2-3 times per week will take you a long way right now.  Try and schedule the jumping days when your legs feel the freshest, it can be before legs, on upper body days, or on off days, whatever gives you the best jumps consistently.  Jump until drop off and repeat, keep pushing the weights up in the WR and youre set.

Thanks for the advice lance, its good to hear that i dont need to do much to progress at the moment. Il jump twice a week on my off days. Do you think i should just do a dynamic warm up and then do 15-30 rvj's and thats it?

Appreciate the help.
Title: Re: Adding reactive work to my 5/3/1 template
Post by: LanceSTS on December 27, 2011, 05:43:45 pm
  No problem man, and yea, warm up well, then some light jumps (maybe svj maybe rvj) just to warm up the movement pattern, then start counting once you are at max effort and intensity.  Do the most of what you want to improve the most, if you want to improve rvj the most, then do mostly rvj.
Title: Re: Adding reactive work to my 5/3/1 template
Post by: MMK on December 27, 2011, 06:39:14 pm
simple and makes complete sense. glad to finally be on the road to dunking in the near future, if you have anymore tips for me im always willing to learn, il be keeping a training log so il let you know how im doing.

peace.
Title: Re: Adding reactive work to my 5/3/1 template
Post by: MMK on December 29, 2011, 02:44:51 pm
Just to let you know I did my 1st jump session today and i have to say it was pretty poor but i guess its to be expected, it looks like my reactive ability is way behind my strength totals at the moment and i definitely need to work on my RVJ technique, its a start i just need to work and im sure il improve.
Title: Re: Adding reactive work to my 5/3/1 template
Post by: LanceSTS on December 29, 2011, 04:46:14 pm
Just to let you know I did my 1st jump session today and i have to say it was pretty poor but i guess its to be expected, it looks like my reactive ability is way behind my strength totals at the moment and i definitely need to work on my RVJ technique, its a start i just need to work and im sure il improve.


 Start with 2 and 3 step run ins if youre having technical issues on your running jumps.  Make sure you accelerate into the jump and are getting faster and faster each step.  Once youve mastered the shorter distance run up, move it on out a little, but its pointless to start from too far back when the 2 and 3 step take offs are not on point.
Title: Re: Adding reactive work to my 5/3/1 template
Post by: MMK on December 29, 2011, 05:21:57 pm
yea thats what i was doing, im sure it will improve with time. I havnt done any jumping for a couple years now so cant really complain i just need to work on it, its starting to get cold outside and its always pissin down with rain in london but i dont really care imma just be that crazy dude jumping in the rain.
Title: Re: Adding reactive work to my 5/3/1 template
Post by: LanceSTS on December 29, 2011, 10:15:18 pm
hah, be careful about jumping when its wet man.  Try to find somewhere indoors if you can, 2 step jumps dont take much space and will do you tons of good when you cant get to a dry court.
Title: Re: Adding reactive work to my 5/3/1 template
Post by: MMK on December 30, 2011, 12:32:26 pm
yea dont worry il find a way to jump outdoors and indoors. I know its still early days and im not in any rush but i just wanted to know whether jumping 2-3 times a week will be enough in the long run or will i have to add other techniques at some point?
Title: Re: Adding reactive work to my 5/3/1 template
Post by: LanceSTS on December 30, 2011, 07:15:51 pm
yea dont worry il find a way to jump outdoors and indoors. I know its still early days and im not in any rush but i just wanted to know whether jumping 2-3 times a week will be enough in the long run or will i have to add other techniques at some point?


depends, running jumps at max effort and high volume can be a VERY intense stimulus, but the way a lot of people tend to do them isnt.  Adding explosives to your weight training schedule is always good if you know how to perform them properly and give a measurable way to track speed strength increases in the weight room.

  Jumping exercises/drills and true plyometrics have their place but also need to be used correctly.  Most jump drills and exercises are less intensive than all out running jumps, in many cases the best use for them is BEFORE all out jumps in the training plan.   True plyometrics are often more intensive than running jumps at max height, but not the same skill or movement pattern, so that has to be factored in, and they tend to be more effective once youve peaked or plateaued in your training with all out jumps of the nature you want to improve.

  A good way to add in a progression of high intensity jumping exercises and plyos is to

 1. movement efficiency work/ low intensity jump drills

 2. landings off low boxes, svj, rvj, bounding (low intensity)

 3. landings from higher boxes, depth jumps, higher intensity bounding, max effort running jumps

the higher intensity the exercise, the lower the volume and vice versa.  Skipping ahead to the latter stuff will make it much more dangerous and much less effective.
Title: Re: Adding reactive work to my 5/3/1 template
Post by: MMK on December 30, 2011, 08:50:48 pm
Great info lance. Basically your saying dont play your best cards all at once, work hard with the basics and progress to more advanced techniques when needed, well im in it for the long run so its all good, thanks for your time mane.
Title: Re: Adding reactive work to my 5/3/1 template
Post by: LanceSTS on December 30, 2011, 10:33:26 pm
Great info lance. Basically your saying dont play your best cards all at once, work hard with the basics and progress to more advanced techniques when needed

exactly.

Quote
, well im in it for the long run so its all good, thanks for your time mane.

no problem bud, good luck.
Title: Re: Adding reactive work to my 5/3/1 template
Post by: MMK on December 30, 2011, 11:42:28 pm
il let you know how im doing, hopefully you can help me make some tweaks when needed

take care man.
Title: Re: Adding reactive work to my 5/3/1 template
Post by: MMK on January 01, 2012, 10:58:44 pm
happy new year, hope its a good one for you
Title: Re: Adding reactive work to my 5/3/1 template
Post by: LanceSTS on January 02, 2012, 02:50:21 am
 happy new years bud.
Title: Re: Adding reactive work to my 5/3/1 template
Post by: MMK on January 05, 2012, 10:30:39 am
sup mane? hope you enjoyed the holidays. I did some max effort jumps today (20 in total), they were alot better then last time, more explosive and smooth but i still have a long way to go.

Title: Re: Adding reactive work to my 5/3/1 template
Post by: LBSS on January 05, 2012, 10:49:41 am
Great info lance. Basically your saying dont play your best cards all at once, work hard with the basics and progress to more advanced techniques when needed, well im in it for the long run so its all good, thanks for your time mane.

WHERE IS HARVEY M?!??!?! READ THAT SHIT, HARVEY M!!!! READ THAT SHIT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

god i just got so excited, that's pretty much the best, most succinct way i've ever seen that put in writing. MMK is today's winner.
Title: Re: Adding reactive work to my 5/3/1 template
Post by: MMK on January 05, 2012, 02:43:16 pm
Quote
god i just got so excited, that's pretty much the best, most succinct way i've ever seen that put in writing. MMK is today's winner.

Haha.. thanks man  :headbang:
Title: Re: Adding reactive work to my 5/3/1 template
Post by: MMK on January 29, 2012, 11:14:13 pm
Sup Lance,

Hope you've been well, just to let you know training has been going pretty good, been getting in my jumps twice a week on my non weight training days ive had some good and  some so so sessions. but im starting a new job now and i was looking into training 3 days a week instead of my current 4, wendler has a new full body 531 template which is basically his spin on the texas method that looks very interesting. it looks like this -

Monday squat 531 reps, incline bench or dips 3 x 10, dumbbell rows or any bent over row variation 3 x 10
Wednesday squat 3 x 10, bench 531 reps, pullups 3 x 10
Friday squat 3 x 10, shoulder press 531 reps, deadlift 531 reps

the weight on the extra squat days are initially fairly light, after a couple cycles the intensity is increased but volume is still low. I like it, what do you think?

Also i need to figure out when to schedule in my jumps. il be finishing 6-7pm mon - friday which is a problem because i jump outside and it will be dark and cold, ive tried jumping late on a poorly lit court a couple times it was awful, so realistically i can only practice my rvj's on a rim at the weekend, any ideas?

Title: Re: Adding reactive work to my 5/3/1 template
Post by: LanceSTS on January 30, 2012, 02:37:55 pm
 
  You can add jumps before your workouts, if you cant get to a court you can improvise and do something indoors like svj or 2 step jumps, etc.  Low level reactive work like single leg hops, pogos, etc. are easy to do in the weight room and can be done prior to leg work or in complexes.  Try to get at least 30 jumps in regardless, 2-3 x a week.  If youre doing things like low intensity hops, the volume can be much higher, if its all out jumps then ~ 30 should do the trick.
Title: Re: Adding reactive work to my 5/3/1 template
Post by: MMK on January 31, 2012, 11:32:12 am
Yea adding in some pogos, tuck jumps, svj's and rvj's when i can get to a court prior to my workout was what i was thinking of doing, the only reservation i had was if it would take away from my squat, getting stronger is still my main priority at the moment until summer. what did you think of the 3 day full body split?
Title: Re: Adding reactive work to my 5/3/1 template
Post by: LanceSTS on January 31, 2012, 04:41:08 pm
Yea adding in some pogos, tuck jumps, svj's and rvj's when i can get to a court prior to my workout was what i was thinking of doing, the only reservation i had was if it would take away from my squat, getting stronger is still my main priority at the moment until summer.

 It shouldnt, in fact you may notice the opposite, that it excites your central nervous and gets you primed to squat better than a traditional warm up.


Quote
what did you think of the 3 day full body split?

 Looks ok to me.

Title: Re: Adding reactive work to my 5/3/1 template
Post by: MMK on January 31, 2012, 08:31:49 pm
Thanks lance, by the way my rvj is roughly 33 inches at the moment, with a 7 ft 3 standing reach i guess il need a 40-42 inch rvj to dunk so i have a long road ahead of me, but im going for it so we will see what happens. if you have any further advice it would be much appreciated. take care mate
Title: Re: Adding reactive work to my 5/3/1 template
Post by: LanceSTS on February 01, 2012, 02:23:19 pm
Thanks lance, by the way my rvj is roughly 33 inches at the moment, with a 7 ft 3 standing reach i guess il need a 40-42 inch rvj to dunk so i have a long road ahead of me, but im going for it so we will see what happens. if you have any further advice it would be much appreciated. take care mate

  The thing to remember if jumping high is important to you is to keep progressing your jumps just like you keep progressing your lifts.  Its not as easy sometimes but a lot of people approach the jumps sessions with the mindset of just getting it done, and not using progressive overload in the same manner they do in the weight room.  You have to MAKE yourself go a little higher and a little higher sometimes, but its doable.

  Over time those small increases add up and turn into big increases.  As you become more and more advanced in your training you can raise the intensity of the exercises as well, but for now thats not needed and youll do well with just lifting + jumps. 
Title: Re: Adding reactive work to my 5/3/1 template
Post by: MMK on February 01, 2012, 09:42:28 pm
appreciate the input lance, il definitely be taking what you said on board, il be pushing my jumps hard twice a week before my weights. should i just do one type of plyo/jump movement per session of 30 total jumps?
Title: Re: Adding reactive work to my 5/3/1 template
Post by: LanceSTS on February 02, 2012, 11:53:04 pm

  You can do a couple of different of jumps/jumping exercises if you want to, figure out what works and transfers best for you and then stick with those though.  Whatever you choose to implement, make sure its measurable and that youre progressing it though.

 Thats the key, consistent progression over time.  I think box jumps are one of the most useless ways to train for actual vertical jump in existence, but if one guy uses progressive overload on his box jumps and progresses them over time, and his buddy uses depth jumps but never measures the height/speed/progressively overloads them in some manner, and just "gets them done", the guy using the box jumps will win in terms of actual progress every time.

  I dont know if youre doing any weighted power/rfd exercises, but if jumping is a priority, you would definitely want to incorporate at least one olympic variant/ jump squat etc., and push it over time as well.  Just do it at the beginning of your workouts and that will give you some feedback not only on your progress but also how your cns is doing that day. 
Title: Re: Adding reactive work to my 5/3/1 template
Post by: MMK on February 06, 2012, 08:59:21 pm
Great info lance its much appreciated, il choose from measurable jumps like DLRVJ's, SVJ's bounding variations. and some low level pogos, hops etc. and il make sure to push them hard when i do them twice a week. if i incorporate something like hang cleans etc. what kind of set and rep range should i use?
Title: Re: Adding reactive work to my 5/3/1 template
Post by: LanceSTS on February 07, 2012, 01:45:17 am
Great info lance its much appreciated, il choose from measurable jumps like DLRVJ's, SVJ's bounding variations. and some low level pogos, hops etc. and il make sure to push them hard when i do them twice a week. if i incorporate something like hang cleans etc. what kind of set and rep range should i use?

  Something like 5 x 3, ramping weight so that the 5th set is the heaviest will work well until gains start to taper off and youre not hitting a pr each week on the last set.  Then, transition into ramping up to a daily max single, then back about 20 lbs and do 3 x 3.  The latter part of that will work for almost any lift and push the numbers up faster than just about anything you can do, but doing the triples to begin with will help you build your technique and get used to the movement.