Author Topic: LBSS plan - pls critique  (Read 2271 times)

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LBSS

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LBSS plan - pls critique
« on: September 09, 2011, 03:03:26 pm »
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cross-posted from my log.

okay, reached intermediate goal of 2x/bw squat in mid-august and then was out of commission for three weeks. spent a week playing tennis, swimming and bike riding, then a week either in a plane or working my balls off in mozambique, with a few random-ish workouts thrown in, then most of a week recovering from the trip. now, having spent two months adding 25 pounds (should have been 30, god damn it) to my squat without putting on any weight, but also not putting any noticeable inches on my vert, it's time to focus on turning that new strength into better jumps.

so. here is my new plan. big h/t to adarq and arowe, this borrows pretty heavily from the plan that arowe used with a lot of success.

also, my diet has sucked the past few weeks but because i am blessed with awesome staying-lean genes, i've not gained an appreciable amount of weight or fat. going forward, i will focus a lot more heavily on meeting my protein quota, getting enough vegetables and staying away from refined sugars. in part because i'm so lean and generally like the way i look, i have a hard time being any more anal than that.

comments welcome from anybody who feels like it (well, unless adarq and lance really don't want other people commenting in here). the link to the post in my log is here: http://www.adarq.org/forum/progress-journals-experimental-routines/no-bounce-need-bounce/msg60756/#msg60756.

relevant recent maxes:
squat: 345
DLRVJ: 32-32.5"

workout 1: strength/volume
- warm up
- sprints x 3-5
- DSVJ submax x 8-10
(- if feeling explosive, DLRVJ)
- depth jump 3 x 5
- ME pogos 4 x 5
- squat 3 x 5
- BSS 2 x 10/e
- OHP x 5,5,F
- chin up x 8,8,F
- core
- stretch

workout 2: power
- warm up
- sprints x 3-5
- DSVJ submax x 5-6
- DLRVJ x 15-20
- MR half tucks 3 x 15-20
- ankle hops 2 x 20
- jump squat 3 x 2 OR power snatch x 5-6
- MSEM squat 2 x 3
- OHP x 3,3,F
- chin up x 8,8,F
- core
- stretch

workout 3: power
- warm up
- sprints x 3-5
- speed line hops 3 x 10s/e
- DSVJ submax x 5-6
- DLRVJ x 15-20
- MR half tucks 3 x 15-20
- jump squat 3 x 2 OR power snatch x 5-6
- MSEM squat 2 x 3
- OHP x 5,3,1(F)
- chin up x 8,8,F
- core
- stretch

workout 4: jumping

- warm up
- sprint x 3-5
- DSVJ submax x 5-10
- DLRVJ x until tired
- dips + # x 8,8,F
- DB row x 8,8,F/e
- core
- stretch

ad hoc off days

- foam roll
- light conditioning (tempo sprints OR long walks OR messing about in the gym, e.g. TGUs, handstand practice, farmers' walks, etc.)
- stretch
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

LanceSTS

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Re: LBSS plan - pls critique
« Reply #1 on: September 10, 2011, 03:42:58 pm »
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 Looks pretty good to me, youre just going to have monitor performance closely on some of those days after 3 or 4 jump training exercises, if you handle it fine then its great, some dont though.  Worst case scenario you drop an exercise or two and focus more intensely on the 2 you have left. 
Relax.

LBSS

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Re: LBSS plan - pls critique
« Reply #2 on: September 11, 2011, 07:22:41 pm »
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Looks pretty good to me, youre just going to have monitor performance closely on some of those days after 3 or 4 jump training exercises, if you handle it fine then its great, some dont though.  Worst case scenario you drop an exercise or two and focus more intensely on the 2 you have left. 

thanks lance. will incorporate an AREG element: if i'm bouncing all over the place, keep going. if not, pare back. make sense?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

LanceSTS

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Re: LBSS plan - pls critique
« Reply #3 on: September 11, 2011, 09:21:02 pm »
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yep, exactly. good luck man.
Relax.