Creation of an Explosive Mofo - My Training Journal :)

[d-dub]

I don't mind, this isn't my my real log - this log is for all and sundry info purposes

You don't need much structure inseason, its for mainteniance

skipping and all those fast hops are what you call rate work, same for sprinting, they target high rate of firing/relaxation, and pure speed with minimal loading. Then you have the strain of strength work, and combined you get power, wwll the ability to help express power anyway. So you need to keep up both sides of the coin.

Hahah.. i was guessing you didnt mind to much about the extra questions thrown in. My 'rate' seems to drop off fast if i dont do anything. I become slow and strong, adapting to weight-training i guess.

 

[coolcolj]

yeap that's the downside of strength work, if left unchecked, you'll end up "muscle bound" and stiff as crap


Bodyweight is up a bit, waist still the same size.
Upper body has regained muscle mass from last workout. The combo of explosive triples and an ISO hold straight after never fails to pack on muscle after a period of strength work. At least for me.

 

[coolcolj]

the guy in the dunk clip, using the isokinetic stuff described what he did

Yeah computer controlled. It was 2 sessions per week (plus the basic weight training 2-3 times per week). We used the following exercises leg
extension/curl one leg at a time. We used the multi-exercises station to do jump squats. Side abs machine where you twist left and right. And finally the multi station to do push/pull bench/row, incline press/row or military press/row.
In all exercises we would do 5-6 sets and start with a relatively high resistance, then decrease each set to finish with a very high speed set. Each set consisted of 8-12 reps (heavy-light).


It's pretty much these machines http://www.arielnet.com/Main/adw-40.html ,
other than they were cybex and that you don't want to leave the bench between your legs when you do squat jumps... lol

 

[d-dub]

they wouldnt be cheap, would they?

 

[coolcolj]

nope, they're usually in research/rehab venues

or sports complexes etc

Interactive Closed Loop Biofeedback

Each machine is programmed for Isokinetic, Isotonic, or Isometric exercises with variable, dynamic loads and speeds. Personalized exercise programs can be designed to the physical needs and requirements of the individual.
Bidirectional:
Velocity and resistance in each direction for each exercise can be independently programmed and controlled.

Report Generation:
Controls, records, and evaluates movement, strength and endurance on a continuous basis while storing information in easy to-read color graphs, charts, and tables.

Internet User Files:
User protocols for testing and exercises are stored on the hard disk and can be transferred to other individuals through the Internet. Large amounts of data are easily stored, retrieved, or compared to a world-wide data base on the Internet.

EMG Data Acquisition Package:
A comprehensive EMG data acquisition system is available, including functions such as Real Time EMG data collection, Integration, Spike Analysis, Power Spectrum, Fatigue, and many more.

Virtual Reality:
The most advanced technology in computer science today. Allows human and computer interaction in real time for evaluation purposes. Provides insights into human motion abilities and accomplishments never before possible.

 

[coolcolj]

Thursday 5th May - Cycle 3 Get Lean+Maintain Strength - Week 6 DELOAD - Day 3 Morning - Tempo and Energy Work - Microcycle 1

Bodweight at home - 214.5lbs
Workout Rating - 8/10
Workout time - 35 mins all up

Warmup

warmup - dynamic swings
RFI hops - 2 legged alternating forward/back and side to side
SplitLeg front to back and side to side

50m jog forward and back

Run complex increasing in speed each run to 50% speed - 1.5 mins rest

4 sets -
50m straight run, into lateral run, left to right 10m, then right to left 10m, rotate into backwards run 10m, rotate back to front and run 10m. Turn around, walk 50m then jog with gentle swerves to each side back to start

then 50m accleration runs to 60% speed 2x2 - 2mins rest

Tempo Runs + Energy Work

105+ metres @ 60-70% speed with proper standing start
Walk back to start = 2 mins rest
1) 20 secs
2) 18 secs

Picked up the pace on 2nd run, felt great, very smooth and fluid. Form feels different. Fairly comfortable running on the balls of my feet now, something that was not the case a month ago. I am itching to sprint all out to see how much quicker I am, but I'll wait till I at least get down to 210lbs, hopefully I'll be around 0.5 sec faster than the 12.3sec current best over 105+m at 220lbs

 

[coolcolj]

Thursday 5th Mayl - Cycle 3 Get Lean+Maintain Strength - Week 6 DELOAD- Day 3 Evening - Lower - Microcycle 1

Decent workout, definitely not feeling as tired as I was before after doing tempo work in the morning. I think the volume is ok for me to recover by Sunday for BBall, guess I will find out then. Tried chucks for squatting and RDLs today

Bodyweight at the gym - 217lbs
Workout Rating - 8/10
Workout time - 1.25 hours

Warmup - Prehab

dynamic swings etc
reverse backextension BWx8
situp complex on swissball
back extension BWx6 + 6 twisting to each alternate side

warmup complex with 30lb bar - RDL onto toes with shrug, military press, explosive good morning onto toes, snatch grip behind the neck partial press, hang powercleans, powerjerks - 5 to 8 reps each

mulit-direction lunge - 5 ways each leg, 2 reps each direction
Lateral stepup - 6inch step BWx10 each leg

Rotating Sets between each exercise

Resting 30secs to 1min on warmup sets and then 3 mins between each exercise

Full Back Squats - in Chucks - RAW

Warmups - alternating with frontsquats, semi explosive - BWx5, Bar x5, 95x3, 135x3, 185x3, 225x3, 245x1, 275x1
frontsquats - 95x3, 135x3, 185x3, 225x3

down fast, explode up - 77% of (1RM+85% of Bodyweight)
Rotation 1) 255lbs x 3 - 0.8 sec concentrics
Rotation 2) 255lbs x 3 -> faster eccentric - 0.8 sec concentrics
Rotation 3) 255lbs x 3 -> even faster eccentric - bar coming off back a bit - 0.8 sec concentrics

Decide to squat in Chucks today, for a change of pace, and hit some muscle fibers I don't normally recruit in Oly shoes - different groove etc.
Surprised I did frontsquats in em OK. Certainly felt harder at first, not as much leverage I think. I couldn't sit back as much in em vs oly shoes in the back squat, so I wasn't able to get that "tearing" sensation I normally get in the hammies, and much less tension on the VMO.
Chucks definitely stress the hips more, and stretch the ankles and hips much more. Hips did more braking in the reversal. Since I was doing RDLs anyway, I guess it doesn't matter that much as far as the hams go.

I was able to maintain speed on all of em, time to use more weight.
But my camera really doesn't have enough resolution for accurate speed measurement, need a Tendo or Micro muscle lab...

Single leg Split RDL - RAW in Chucks - Hookgrip

warmups - 89x3, 155x2, 175x1

Deadlifted up - explosive, 15 secs rest between each side
Rotation 1) 185lbs x 3 each side
Rotation 2) 185lbs x 3 each side

Worked my core hard. These certainly felt a lot easier coming off the floor in Chucks vs Oly shoes, or maybe I'm just stronger?
Think I can maybe clean/snatch grip deadlift 25-50lbs more in em...hmmm will have to try them one day. Less hammie tension/stretch than in oly shoes though

Sideway Situps ISO

warmups - BWx 5 secs

ISO hold at parallel to floor - 15 secs rest between each side
Rotation 1) BW x 15secs
Rotation 2) BW x 15secs

tough as usual! Fried my obliques and hips. 2nd set was torture!


Cooldown - Prehab

Standing Single Leg curl - semi reactive, exploded pad off ankle 2-3inches, and then absorb eccentric as it landed back on the way down
5plates x 8, 7plates 2x8

Reverse Back extensions - BWx12
Lie over swiss ball to stretch spinal erectors x 1min

----------------------------------------------------------

clip from today

Right click on clip and save to avoid errors

all 3 sets of explosive full squats in Chucks today
http://www.members.optushome.com.au...ExplosiveFullSquats_chucks_255_3x3_5May05.mpg

 

[d-dub]

nice squatting. The iso sideways situp holds leads me to this question...
what are your favourite core exercises to assist the squat and dead?

 

[coolcolj]

Lat machine situp variants and sideways situp variants - usually some kind of ISO. That's all the core does in these movements

and the squat and deadlift itself does work the core anyway, especially the split leg versions and frontsquat.

Most olylifters don't do any core work and yet they squat big weights, even though squats are just an assitant lift, because the squats and pulls themselves work the core

 

[coolcolj]

feeling ok, much better than this time last week, most of the DOMs is gone. I should be good for BBall tommorrow.

Holding steady at 215lbs upon waking