Adarq.org
Blog Section => ADARQ & LanceSTS - Q&A => Topic started by: hennas87 on February 03, 2011, 09:48:38 am
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Hiya,
hey guys,
I've been doing the vf2 beginner explosive training program for 4 weeks now and have progressively been adding more weight to the squats I've been doing. In week 1 I was doing sets (5x5) with 100kg and now in week 4 I can do 120kg without any problems. I weigh 80kg.
The same goes for deadlifts, I don't know exact numbers off hand but I have increased the weight in them as well.
From what I've read it seems like one of the most important things I can do to increase my vertical jump is increase the amount of weight I can squat. As I seem to be improving weekly I would have thought that I should keep going but I've read on further into the program and from week 6 onwards the amount of weight it says I should use in the squat seems to be going down a lot.
Would it be ridiculous to repeat phase 1 to add more weight to my lifts before going on to do phases 2 and 3? I think I could go on to lift a lot more than I have been doing...
Or should I just finish the 12 weeks and then move on to the intermediate weight lifting program?
I remember seeing that Lance posted on the vertfreak101 forum and for some reason I can't access it anymore, it says: "Not Found
The requested URL /training/forum.php was not found on this server.
Additionally, a 404 Not Found error was encountered while trying to use an ErrorDocument to handle the request."
any idea what happened with that? has it been closed down or perhaps I'm banned even tho i've barely posted there.
Hope you guys can set me straight cos I never got a reply when I emailed the guys at vertfreak which is a little poor :-(
-Henry
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If youre still improving WEEKLY I would definitely not change what youre doing right now, milk those initial strength gains for all theyre worth. Once you hit a wall later down the road then you can tweak what youre doing but for now I would definitely stick with something that has been working well for you and not change it just to do something different.
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awesome, thanks Lance. Tbh that's what I thought but it's always nice to hear it from someone who definitely knows what they're talking about, kinda gives me more motivation to keep working hard :-)
Cheers for the fast reply, I appreciate it :highfive:
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If youre still improving WEEKLY I would definitely not change what youre doing right now, milk those initial strength gains for all theyre worth. Once you hit a wall later down the road then you can tweak what youre doing but for now I would definitely stick with something that has been working well for you and not change it just to do something different.
agree with lance, i don't know why the squat intensity gets lower in vertfreak, in the program you're on, so i can't really comment on it.. but you definitely want to keep the strength gains coming, if you are making gains.. backing off to 'peak' etc would be okay if you had some kind of event/combine you were peaking for, but in general, squat intensity rarely drops, it's just volume that drops/fluctuates.. high intensity lifting becomes one's bread & butter, backing off, for most people, usually leads to decreases in max/explosive strength. If you are anything like me, genetically 'weak' in the max/explosive strength department, there is no such thing as a "deload", lol, high intensity lifting is a must, ~3x a week for myself, but it's just volume that gets "deloaded".
so ya, if that means repeating block 1 until you've made all of your 'quick gains', then do it, would be my opinion.. once you start stagnating, then phase 2 or 3 would make sense (from what im picturing).
peace man
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apparently vertfreak is supposed to never allow you to plateau although for me it didn't allow enough time for my maximum quick gains so I'll keep it going for now and see what happens.
nice one chaps, I will check back with significant improvements :ibsquatting: :wowthatwasnutswtf:
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apparently vertfreak is supposed to never allow you to plateau although for me it didn't allow enough time for my maximum quick gains so I'll keep it going for now and see what happens.
nice one chaps, I will check back with significant improvements :ibsquatting: :wowthatwasnutswtf:
not sure about how VF program is programming this so i'll just speak generally..
well, plateau'n is actually a good thing... the quicker you get to your "limits", the more time you have to spend pushing past those limits.. sure a gradual approach is most effective, but here's what i'm getting at..
the quicker you get to your "initial limit", the more you can focus on actually pushing passed it. Alot of people take an extraordinary amount of time just getting to their initial limit, which just slows down the process.. You want to reach that initial limit, where gains become pretty hard, as soon as possible (while still staying fit, jumping, sprinting, reactive work etc), because now, all programming/training is structured around percentages BASED on that defeating that limit.
So, if somehow we had a magic ball, and knew that 1.9xBW squat would be your "initial limit", where further gains become VERY HARD, we'd want to reach that point as soon as possible (still this can take 6+ months). Once we reach that goal, now everything is focused on setting new limits, like 2.0, 2.1, 2.2, 2.3, 2.4, 2.5.. If 1.9 is where things get very hard, and you manage to improve to 2.5 over the next 1.5-2 years, that will result in some SERIOUS performance gains..
so with all that said, getting to the point where you genuinely plateau is pretty important, that's when the real fun (hell) starts.. alot of people "avoid plateau" by switching up the program etc, when in reality, they end up spinning their wheels for the most part.
an elite oly lifter type of athlete might have an initial limit of 2.5, weak people like me have an initial level of < 1.5xBW deep squat lol.
peace, hope that helps.
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what I was doing in those 4 weeks was just adding 5kg more to my squats every week (there's one workout a week with squats excluding other days with box squats and jump squats). I'm wary of adding more than that because I had a few knee problems a while back which was aggrevated by squatting although this seems to have got better now and I don't get the pain anymore.
sometimes what I'll do is add another 5kg on the last set to see how I do if I felt the other sets were too easy.
what are your views on wearing weightlifting belts when squatting? I've never done it because I feel hindered and the weights I'm doing at the moment probably aren't heavy enough to call for it. do they make the lift easier by supporting the back or is it just for injury prevention, reminds me of a bench press video where people had commented that the guy was wearing a special bench press shirt which makes the lift easier.
I'm looking forward to finding out whether I'm weak or not :P
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what I was doing in those 4 weeks was just adding 5kg more to my squats every week (there's one workout a week with squats excluding other days with box squats and jump squats). I'm wary of adding more than that because I had a few knee problems a while back which was aggrevated by squatting although this seems to have got better now and I don't get the pain anymore.
sometimes what I'll do is add another 5kg on the last set to see how I do if I felt the other sets were too easy.
The most important thing at this point in your training is to continue to add weight to the bar linearly, workout to workout, or week to week, for as long as you possibly can. There will come a time in your training when this is no longer possible and you have add load less frequently, accumulating more fatigue to be capable of adding the 10 or so lbs that you are able to add each week now. Until that time happens, take advantage of being able to progress in a more timely fashion.
what are your views on wearing weightlifting belts when squatting? I've never done it because I feel hindered and the weights I'm doing at the moment probably aren't heavy enough to call for it. do they make the lift easier by supporting the back or is it just for injury prevention, reminds me of a bench press video where people had commented that the guy was wearing a special bench press shirt which makes the lift easier.
I dont have a problem with athletes wearing belts on their heaviest sets, especially if they are squatting below parallel, as long as they are not wearing the belt around the gym for everything they do. The belt helps the lifter maintain pressure in the core as it gives them something to push the belly into. It is in no way similar to a bench press shirt, a bench press shirt is a whole different animal, belts are legal in RAW powerlifting feds, a bench shirt is 100% "gear" and will aid the lift much more. Alot of athletes dont gain any extra poundage on their lifts by using a belt, they use it because they feel more secure by staying tighter in the hole. fwiw, I wouldnt start using a belt unless you are already in the 400lb range with your squats anyway, and even then only on your last sets of the workout, where the weight is maximal. Squatting 300 is alot different than squatting 400, and squatting 500 is much different than squatting 400, until there is a definite reason to use one, I would continue as you are.
Most athletes dont know how to use a belt correctly anyhow unless they come from a more powerlifting type background or a place where their coach has taught them the proper way to use one. They just feel more comfortable with it on, hence really not getting anything out of the belt. The back side of the belt does next to nothing, the front side of the belt is where the magic is and unless you understand how to push out into the belt, creating the tightness i mentioned earlier, the belt is a waste of time for you. If you are not full squatting, the belt is also not going to be necessary. If you are squatting full, in the 400lb range, and have solid understanding of how to use a belt, on your heaviest sets or pr sets, then it can be a useful tool.
I'm looking forward to finding out whether I'm weak or not :P
Doesnt matter, as long as YOU are improving in a timely fashion, YOU are successful in YOUR training, regardless of what others numbers are. If your program does not allow for this to happen you need to change things, if what youre currently doing does allow for progressive, linear improvements, for as long as you can possibly make them, then keep at it.
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you guys are awesome :headbang: all of your posts have been incredibly helpful. I'm gonna get back in the gym 2moro and really go for it.
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update:
I can now squat 150kg (330lbs) 5 times and am still improving. I'm really pleased with my gains so far and I'm sure it's going to help my jumping but I don't know it it's optimal for me as I'm primarily a 1 foot jumper.
I gave your "Single Leg Jumper's Toolbox: Part 1, 2, & 3" a read, Adarqui but it kinda went over my head. Should I keep on doing normal squats and just add some 1 leg specific stuff in?
In my previous training I would do pistol squats with added weight because I was convinced that it would be more specific to 1 leg jumping. It was very hard to progress up in weight, probably because of how deep the squat has to be and I didn't really make any vert gains from doing that.
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You should film your jumps and we can go from there. If your knee has a tendency to collapse when you jump at high plant speeds, then you need more quad strength. If that doesn't happen and you still don't get too high, you might need more posterior chain strength. Then there's technique. So...
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I'll take my camera out with me next time I go to the courts and get some video sorted
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right, I did some video of a few rvj's and one svj with a basketball rim. Not 100% sure if I've done exactly what you wanted me to do, I can do another one if it isn't right.
I'm jumping without the ball because I can't dunk and I'm not even close so I would look silly if I tried.
all jumps are normal speed and then slow mo.
http://www.youtube.com/watch?v=NZYKcVcFhhc
There's not a great deal of difference in my rvj and my svj which leads me to think I'm probably doing something wrong.
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You're pretty much jumping like I expected to... way too slow. You look strong and "heavy". You're currently not able to compress like I'd want you to and release that "compression" quickly. I also think that you might need some better hip flexor strength/explosiveness. In my experience (nothing too scientific here) - it's the hip flexor isometric strength that controls how that jumping leg sustains shocks at the hip and makes you "trust" your plant at that joint.
To me, one of the reasons for your lack of speed and "leg control" (which determines the lack of speed) is that - you need better hip flexor strength. Now of course that's only one small problem. For the others (movement efficiency) you should jump a lot more at the basket until it becomes second nature.
One thing I could recommend, and this was first recommended to me by RJ in the past - is to put a marker on the ground and jump from there to touch the rim, aiming for length. Then as you touch it, put the marker further. The further away in length the rim is, the more speed you're going to need to accumulate to touch the rim. Also, it forces you to involve the posterior chain more and more.
Another thing is - you should come from an angle. Right now you're going perpendicular (in terms of body lean to a side or the other laterally) to the rim. You might want to change the angle, coming from the left side of the rim and lean to the left a bit (plant more sideways). If you do that, some rotation will occur and that will help as additional force into taking some of your bodyweight off (same as when you drive your non-jump leg's knee up - you take away some of your bodyweight making the jump easier).
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yeah, I found a little while ago that I seemed to be able to get a little higher on the rim when I came from the left hand side but i filmed from that side this time because I thought there might have been glare from the sun.
I will definitely try the marker thing you've suggested, sounds like a good idea.
what can I do in the weight room that will aid me? should I continue to increase my strength in the squat and do other exercises more specific to 1 leg jumping?
if so, what are good exercises I can do and what kind of effort do I need to use? e.g. as heavy as I can go for 5 reps or 8, or 12 etc... should I do them on a day that I don't squat?
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You could probably use Lance's one-leg box squat for explosiveness, and do them after your main squat workout.
Like:
3x5 squats
2x8 explosive one-leg box squats
You could also go and do some kind of one-leg speed hop progressing over time into one-leg bounds, like me here (not the greatest video or example in the world, but whatever):
http://www.youtube.com/watch?v=23tk6GTPPgA
This will teach you how to absorb&release pretty well, but it's going to take some time to do them well enough. Don't exaggerate with these and use common sense.
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I'll give that a go at the gym today. I usually do 5x5 squats but don't want to be too tired when I go into one leg box squats.
do you think 5x5 squats with max effort then 2x8 1 leg box squats would be too much in one workout or would I get away with that?
it's really annoying that there isn't a running track around my area, I'll try those bounds at the park on grass instead.
thank you for your help :)
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I have no idea, but that volume seems a bit too much. If you can progress to that volume without feeling overtrained, then maybe you can do it, but it seems like a lot to me.
You can ask Lance about the one-leg box squats since it's him who recommended them to me in the first place.
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well I did 3x5 squats then 2x8 one leg box squats. I think that's enough for now :)
they seem like a good exercise. I have the same situation that I had when I used to do pistol squats, my right leg is far superior to my left but i still got it done, just much harder with my left leg.
kind of strange how my right leg in definitely stronger but I find it easier to jump off my left and can get higher.
got some decent squats going today, did 160kg 4 times before failing on the 5th. I weigh 82kg at the moment and I've never squatted heavy weights in my life until recently.
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Well you're probably a natural strength guy. Weird you're a one-leg jumper to start with. At that strength I would pretty much expected you to jump naturally off two feet.
What kind of depth did you use for the one-leg box squats? You should film these as well.
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I've tried to jump off 2 feet, it feels so wrong and I just don't understand how to do it (despite reading up on it and practicing) 1 foot just feels natural to me. I'd like to be able to do both but on the whole I'd prefer to be able to do one foot.
I think the depth I used at first was just above parallel. I then put a few 20kg plates on the bench to make it a bit higher so it'd be more like this http://www.youtube.com/watch?v=XEGwhk-dZsc
next time I do them I'll get some video, probably monday.
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I would start out with a box a little lower in height, build some strength in the movement first, then progress to a higher speed at a box like the one in the video. The further out in front of the box you can get your working legs foot, the more specific to the slj it will be.
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I can do that, thank you :D
I did wonder about foot placement when I was doing it, definitely easier when the foot is closer but not as productive.
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It's interesting because whenever I have the foot away from the body I have the tendency to bend forward at the waist a lot so I can move the center of gravity forward and reach to my quads to initiate the movement, and do a good morning out of there as well (using more spinal erectors than glutes to do it).
Another interesting thing I discovered is that I tried to do a step-up using a low bar placement on the back, and I couldn't do it. Like, literally. I couldn't even step on the "box" (3 or 4 plates actually)... I just couldn't imagine myself going up with that bar placement. That was really a WEIRD thing... and I wasn't even using a lot of weight. It happened using a 70-80 kg bar.
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hopefully that won't be the case for me. I know when I did them with my right leg i felt it in my hip flexor big time because I could do it with my foot a bit further out than my left.
personally I've not tried step ups with a bar (normally just dumbells in each hand) so I can't fully appreciate your position but unless there's a serious balance issue I would have thought it might just be in your head but who knows, I'll have to give that a try as well and see for myself.
anyway, I'll get some video of me doing one leg box squats in the next few days
update monday: started doing squats today and had that old familiar feeling of pain in my left knee. I tried a few more just to be sure but then stopped after that cos it wasn't just a momentary thing. although it's not too bad I'm going to rest it for a week and then get the video next week. hopefully the pain won't be there next time. I think perhaps i didn't warm up enough.
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It's interesting because whenever I have the foot away from the body I have the tendency to bend forward at the waist a lot so I can move the center of gravity forward and reach to my quads to initiate the movement, and do a good morning out of there as well (using more spinal erectors than glutes to do it).
Another interesting thing I discovered is that I tried to do a step-up using a low bar placement on the back, and I couldn't do it. Like, literally. I couldn't even step on the "box" (3 or 4 plates actually)... I just couldn't imagine myself going up with that bar placement. That was really a WEIRD thing... and I wasn't even using a lot of weight. It happened using a 70-80 kg bar.
It sounds like youre trying to let the pelvis shift back to get the low/back and quads into it more, which is what happens w/ bounds and sprints as well in many athletes. Being able to keep the pelvis in a neutral position while you apply force is by far a more optimal position for sprinting, single leg jumping, and bounding, but it takes some re programming in some cases. I would say do some bounds and focus on staying tall, and only jumping as high as youre able to while keeping the pelvis in a good position. Do the same with the single leg box squats. It shouldnt take long for you to adjust once you start really focusing on it, and you will notice much better movement effeciency and power with bounds and jumps.
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hopefully that won't be the case for me. I know when I did them with my right leg i felt it in my hip flexor big time because I could do it with my foot a bit further out than my left.
personally I've not tried step ups with a bar (normally just dumbells in each hand) so I can't fully appreciate your position but unless there's a serious balance issue I would have thought it might just be in your head but who knows, I'll have to give that a try as well and see for myself.
anyway, I'll get some video of me doing one leg box squats in the next few days
thats great man, just remember to start out light enough that you can maintain solid form, then progress the weight. You can move the box height up once you get a base of strength from it and focus on more load and speed.
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It's interesting because whenever I have the foot away from the body I have the tendency to bend forward at the waist a lot so I can move the center of gravity forward and reach to my quads to initiate the movement, and do a good morning out of there as well (using more spinal erectors than glutes to do it).
Another interesting thing I discovered is that I tried to do a step-up using a low bar placement on the back, and I couldn't do it. Like, literally. I couldn't even step on the "box" (3 or 4 plates actually)... I just couldn't imagine myself going up with that bar placement. That was really a WEIRD thing... and I wasn't even using a lot of weight. It happened using a 70-80 kg bar.
It sounds like youre trying to let the pelvis shift back to get the low/back and quads into it more, which is what happens w/ bounds and sprints as well in many athletes. Being able to keep the pelvis in a neutral position while you apply force is by far a more optimal position for sprinting, single leg jumping, and bounding, but it takes some re programming in some cases. I would say do some bounds and focus on staying tall, and only jumping as high as youre able to while keeping the pelvis in a good position. Do the same with the single leg box squats. It shouldnt take long for you to adjust once you start really focusing on it, and you will notice much better movement effeciency and power with bounds and jumps.
Yeah that's exactly what's going on I guess. It feels like that in maximal one-leg jumps too. I push my hips back AND down quite a bit and I feel the upperbody kind of going forward, but because I plant the jump leg so far away forward kind of compensates the upperbody bending forward and it looks like I have a straight upperbody position to the ground.
But it doesn't feel/don't know how to do it otherwise. I don't know what you mean by "pelvis neutral position" either. I mean, the hip joint is going to lower or raise or displace in some way no matter what, so... not sure exactly what you mean :huh:
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It's interesting because whenever I have the foot away from the body I have the tendency to bend forward at the waist a lot so I can move the center of gravity forward and reach to my quads to initiate the movement, and do a good morning out of there as well (using more spinal erectors than glutes to do it).
Another interesting thing I discovered is that I tried to do a step-up using a low bar placement on the back, and I couldn't do it. Like, literally. I couldn't even step on the "box" (3 or 4 plates actually)... I just couldn't imagine myself going up with that bar placement. That was really a WEIRD thing... and I wasn't even using a lot of weight. It happened using a 70-80 kg bar.
It sounds like youre trying to let the pelvis shift back to get the low/back and quads into it more, which is what happens w/ bounds and sprints as well in many athletes. Being able to keep the pelvis in a neutral position while you apply force is by far a more optimal position for sprinting, single leg jumping, and bounding, but it takes some re programming in some cases. I would say do some bounds and focus on staying tall, and only jumping as high as youre able to while keeping the pelvis in a good position. Do the same with the single leg box squats. It shouldnt take long for you to adjust once you start really focusing on it, and you will notice much better movement effeciency and power with bounds and jumps.
Yeah that's exactly what's going on I guess. It feels like that in maximal one-leg jumps too. I push my hips back AND down quite a bit and I feel the upperbody kind of going forward, but because I plant the jump leg so far away forward kind of compensates the upperbody bending forward and it looks like I have a straight upperbody position to the ground.
But it doesn't feel/don't know how to do it otherwise. I don't know what you mean by "pelvis neutral position" either. I mean, the hip joint is going to lower or raise or displace in some way no matter what, so... not sure exactly what you mean :huh:
The first thing to do is pay attention to your bounding, neutral is pelvis not kicked back, not pushed too far forward, where optimal firing patterns can occur. There will be a height/speed for almost everyone where you can no longer maintain that position, once you find it, you work at an intensity just below that. Little cues to let you know when youre no longer in an optimal position is a.) leaning forward with the torso, b.) kicking the hips too far back or over arching. You will see this happen on exercises like rdl's as well, once the load is heavy enough some athletes will over arch the back. Basically, if the hips are not very close to directly under the torso, youre out of position. Thats the whole big deal with the "penultimate, super jump magic technique, extreme gains, etc.", all the coaches are trying to convey is keeping good pelvic alignment for optimal jumping power. Every time you bound think, stay tall, hips high and directly underneath the torso. Repeat those mental cues to yourself, watch it on video, and youre on way to a better bound and single leg jump patterning at higher takeoff speeds.
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LanceSTS have you got any videos or images that might help visualise that??? I'm particularly struggling with the rdl description, but this is interesting stuff.
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LanceSTS have you got any videos or images that might help visualise that??? I'm particularly struggling with the rdl description, but this is interesting stuff.
Nah, i dont have a video that goes into that in detail. I may make one soon though. Its basically just not over arching with the rdl. If you keep the back position in "neutral", the glutes drive the rdl, with help from the hamstrings. If you over arch the low back, you take most the glute out of it, and put more onto the hamstring (and low back in most cases).
When it happens during bounding, its the same position, but the hips just kick back and shift the tension away from the glute and onto the hamstrings and low back.
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actually I do, at 1 min in, I go over it briefly, its for the hang clean but the same principle applies on the rdl.
http://www.youtube.com/watch?v=CPlpWV5J9SI
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Thanks man. Clean (and snatch) comes natural for me but I always end up pulling rdl with my low back. Guess I know why now.
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Right, got some video of me doing some 1 leg box squats. I did a couple of sets with just the bench they have at my gym in the leg room and then put a 20kg plate on top, the plate made it so much easier. Am I in the right area for depth or is it too low/high? Any lower tho and I feel like I'd be doing a pistol squat.
http://www.youtube.com/watch?v=4DXGqq8u6j4
my foot is about as far out as I could get it, any further and I just couldn't get up...
I think my knee might be a little screwed, seems to happen when I jump a lot (in the summer when I can actually play basketball outdoors). Only really hurts when I do squats though, will knee wraps or a support help me with that?
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I wonder what happens if you keep the same stance and put the bar lower on your back.
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good question, I have no idea. I just put the bar where it's most comfortable, I'll try it lower next time
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Looks pretty good to start with man, work up to a little higher box and put your foot further in front of it when you get used to the exercise and feel more stable and strong with it. Take your time between reps and dont rush, make each one powerful and perfect.
Putting the bar lower as raptor suggested will definitely help with the knee issues, and being a single leg jumper its a good idea anyway.
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Whats up Adarq and LanceSTS :headbang: ,
I am confused which form of squat I should be training. The 3 options are back squat, front squat, and the squat calve machine.
The levels in strength are completely different. For the squat machine I can comfortably go parallel 225 10 plus reps. Back squat atg 225 one rep barely(3/4 squat I can rep out 8-10), front squats I just started and have only tried 155 3 sets of 6.
:uhhhfacepalm:
My question is which should I choose as my primary exercise and should I just keep doing it ATG or 3/4 for the most weight?
All feed back is greatly appreciated. :highfive:
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generally back squats are the way to go with some front thrown in at times - never go the calf squat machine though
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Whats up Adarq and LanceSTS :headbang: ,
I am confused which form of squat I should be training. The 3 options are back squat, front squat, and the squat calve machine.
The levels in strength are completely different. For the squat machine I can comfortably go parallel 225 10 plus reps. Back squat atg 225 one rep barely(3/4 squat I can rep out 8-10), front squats I just started and have only tried 155 3 sets of 6.
:uhhhfacepalm:
My question is which should I choose as my primary exercise and should I just keep doing it ATG or 3/4 for the most weight?
All feed back is greatly appreciated. :highfive:
Right now back squats will probably give you the most bang for your buck, however keeping front squats in as a supplementary lift can be beneficial as well. Squat as deep as you can maintain a neutral spine for a while, you can phase in half/quarters and other spp type movements later on after you develop a good overall strength base. If you want to keep front squats in your program (not a bad idea especially if you are good at them) do them on a different day, or after your back squatting for a few sets, they really help the quads a ton.
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Thank you for the quick replies LanceSTS and SWans05! I am going to put your advice to use tomorrow and stick with front squats w/ good form followed by trap bar deadlifts. And regular back squats on Weds or Thurs depending on how my legs feel followed by single hypers. I will be posting my workouts in the progress journals. Hope to eventually rep 2x my body weight(174).
I plan on following 2-0-1(as explosive as possible) tempo (eccentric-iso-concentric) for 4-5 sets depending on my fatigue. Also is a 6-10 range rep range optimal for strength/vertical jump gains?
trying to catch some zzz's pretty amped for the workout tomorrow pz :)
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Thank you for the quick replies LanceSTS and SWans05! I am going to put your advice to use tomorrow and stick with front squats w/ good form followed by trap bar deadlifts. And regular back squats on Weds or Thurs depending on how my legs feel followed by single hypers. I will be posting my workouts in the progress journals. Hope to eventually rep 2x my body weight(174).
If you do the first lower body workout on monday, i would do the second on thursday or friday instead of wednesday, that will give you more time to recover and have a more productive workout as you build your work capacity. The set up of front squat/trap bad deads on day1 and back squat/sl hyper on day 2 looks great, just dont forget calves.
I plan on following 2-0-1 tempo (eccentric-isometric-concentric) for 4-5 sets depending on my fatigue. Also is a 6-10 range rep range optimal for strength/vertical jump gains?
I wouldnt worry about an exact tempo, especially for jump training, focus on a controlled eccentric, followed by the most explosive reversal and concentric you can muster up with solid form so (controlled-x-x). The tempo you listed is not bad but it tends to distract athletes from being as explosive as possible since they are focusing a lot of energy on the time component. 6-10 is a fine rep range for you to be working in right now.
trying to catch some zzz's pretty amped for the workout tomorrow pz :)
thats great man, good luck with your training!