Creation of an Explosive Mofo - My Training Journal :)

[Extra_Strong]

Get a coach.

i want to know details. more of an educational point of view. Aslo I myself cannot preform many of the lifts because of my lack of range of motion in my left knee. but if i could oh my. I cannot imagain what my vertical would have been, with no trainning in high school it was 34. now my knee is fucked.

but i want to learn more about it.

 

[Lone Trooper]

What happened to your knee?

 

[coolcolj]

honestly hard to tell, I don't really know what's out there. Ask Glenn Pendlay
I'm self taught and I just studied Iron Mind vids of pro lifters, video taped myself and go critque from coaches online and did drills to enhance form, or broek down the lifts. It took a long time to get the feel for it, and I ahve bad habits. Live coach is best
There is a Tommy Kono clip on youtube giving a lecture on olys that will help. Another instructional by Chad Ike and another by Dan john

Oly lifts aren't magical exercises, they won't help you jump any higher than if you were just squatting, good morning, depth jumps etc and plenty of jumping already

Get your knee sorted, start working on hip and ankle mobility, strengthen glutes, VMO, do single leg lifts and beef up hammies. I've linked to plenty articles on this already, that 18 tips to bulletproof knees at tnation article, A few Eric cressey articles - get your butt into gear part 1 and 2 etc etc

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Feel ok, look tired though.

weighed 96.5 kg 212.3lbs straight out of bed in underwear
Big jump up, waist still the same though

what I ate yesterday - that stuff I had in meal 5, or the sauce gave me an allergic reaction straight after, sore kinda throat, running nose...maybe it's the MSG in the dim sims. Say it in the freezer and decided to steam em up, polish it off.. bad idea. Made my bodyweight go up to, and not very nutritionally sound.

1) small apple + protein drink
2) orange peach + protein drink
3) small apple + protein drink
5) 4 yeast free rye toast + margarine, 24 dim sims + soy sauce
6) steak + small amount of broccoli/carrot/beans combo

 

[coolcolj]

believe me I'm getting sick of pushing hip and ankle mobility work, but it's so essential to remain injury free!!!!!!!!

some quote toward Frank Yang, that guy I linked of his 40 inch vertical jump. He took it from 30 to 40 inches over the last year doing programs from Eric Cressey and Kelly Baggett. He had knee problems when he first signed up for programs from Eric Cressey, mobility work and corrective exercises fixed than and now he's jumping 40 inches and broading jumping at least 10.5 feet!


Eric Cressey

Quote:In terms of Frank's progress, I'll let him answer those questions. On my hard drive, I have programs for February, March, April and December 2006, and January 2007. He repeated one of the early 2006 programs and followed some of the programming from my off-season training manual this past fall. I also encouraged him to train with Kelly Baggett for two months during the summer, as he was interested in learning some different methodologies. So, as I've mentioned, this was a joint project from Kelly and I in many ways.



Frank

Quote:My vertical was in the low 30s when I contacted Eric. It went up 3 inches in just 4 weeks. The reason for such dramatic improvement was that he spotted my weaknesses and the dead spots right on the money and is able to fix the holes. His programs are HIGHLY individualized and I was surprised at the details of evaluations/testings before he sits down and writes the programs.

I think if I never contacted him I would be running in circles right now with minor injuries. For the sake of this post, I would say the most important thing I learned from him is the importance of mobility, prehab, rehab works, and corrective exercises. If an athlete can stay injury free his sky is unlimited.

Also, Eric never hesitates to give other coaches credit as he mentioned that i also worked wit kelly baggett and learned just as much from him and gained 3 inches in 8 weeks with his program

 

[Lone Trooper]

http://www.youtube.com/watch?v=wt423i1w6vs&mode=related&search=

 

[Lone Trooper]

CCJ, what's the hip and ankle mobility work you do?

 

[Extra_Strong]

What happened to your knee?

Started with a torn ACL. now I have cartilage damage and will one day be a candidate for knee replacment. but i still do squats but am just shy of going parellel, the damn thing will just not bend any farther.

 

[coolcolj]

Sunday 11th February - Cycle 4 Get Strong+Maintain Weight - Week 10 - Day 1 - Lower 2 Strength/Assistance - Micro cycle 1

Bodyweight down 2lbs from the last time I did this workout, but my peak jump was 0.5 inch lower. Maybe the powercleans last time amped me up.
Felt a bit dead though to start, so that didn't help, but got stronger as the workout went through. Long ass workout, but finished off well and that's with an apple and a handful of almonds to fuel me

start a new training cycle next week. Won't be pushing the squat too hard, waiting on my GMs to catch up. Probably start doing the GMs at every workout.

Body weight at gym - 212.5lbs
Workout time - 2 hours
Workout rating - 8/10

General warm up -

15sec ISO holds - quarter squat, on toes, on heels (toes pulled up), hip back wide stance squat at parallel, on side of feet (for ankles), narrow full squat at bottom on toes

1) standing Side leg raise x 6 each side
2) dynamic stretches and swings, rocking on side of ankle etc
3) back extension x 5 + 6 twisting to each side
4) sit up complex on swiss ball
5) Prone Scorpion - x10 each leg alternating
6) Braced Scorpion under - x8 each leg alternating
7) "hurdle" over and unders x 5 each direction and each type
8) glute bridge x 10
9) various hops, prime times, running in the spot drills


Rotating Sets between each exercise

Resting 2-3mins

Jumps and Hops

Warm up - sets of 2-3 jumps going higher/harder each time

did these in between the warm up sets on squats from bar to 255lbs

a) Speed hops on a 3 inch step x 5 to start, later sets moved to a 9 inch step

rest 1min
a) standing Vertical jump,
b) one step VJ
c) running one leg jump
d) 3 step vertical jump

5-6 sets or so. earlier stuff was 2 inches lower for a while. Then peaked towards the end, but not as high as last time, despite being lighter. Didn't feel energetic


Full Oly Squats - sneakers- no Belt

warm ups - controlled down, explosive up in sneakers - Bar x 8, 95x5, 135x5, 185x5, 225x4, 255x2, 285x2, 315x2, 345 x2 singles

Paused
1) 315lbs x 3
2) 325lbs x 3

Did all squats in sneakers. A rep in the tank of both sets of paused squats. Still had to push fairly hard. Didn't GM any set, so an improvement there from the last time I did these, stronger hammies.
Now that I've been pushing up my hip and ankle mobility, squats are very easy and smooth, and I actually prefer squatting in sneakers over oly shoes! Just feels better, I can feel it more in my glutes too.
I'll probably squat in sneakers on this day from now on. And maybe all sets in olyshoes on the next heavier day. We'll see

Video of 2 sets of paused squats - exposure is a bit shafted...
Right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_FullSquat_Paused315x3_325x3_11Feb07.mpg

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Rotating Sets between each exercise

3 mins rest between each exercise

Good Mornings onto toes - high bar, sitting back enough for toes to come off the floor - 2 sec pause at bottom and hold at top - oly shoes - controlled - bar x 3, 95lbs x 3, 135lbs x 3,

185lbs 2x6 (+10lbs +extra set)

last rep of the first set of 185lbs was pretty hard, and I just about failed on the 2nd set, last rep was a killer! Didn't feel it much in my lower back though, more in my hammies (for the first time) and abs. Stay here till it gets easier.

Reverse Lunge - vertical shins, medium wide stance, rear leg kept on the straighter side - 2 sec pause at bottom - oly shoes - alternating legs - BW x 3 each side, Bar x 3 each side, 95lbs x 3 each side, 135lbs x 2 each side,

semi-explosive 145lbs 2x4 each side (+10lbs +extra set)

Just about failed on the 2nd set. Noticed my leg moves inward and back out when I start to explode up and strain hard, Some imbalance there.
VMO and glutes really felt it. Obliques were hammered by these so didn't do any sideways sit ups.

Toe curls on lying leg curl machine - 1 Plate x 6, 2 plates paused top and bottom 2x6

Lat Machine situp - BW x 12 (progressively lower each rep with hold at bottom)
hold at middle and bottom on each rep - 25lbs x 3, 35lbs x3, 50lbs x 7 (+5lbs)


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lower body, abs and lower back stretches

 

[coolcolj]

Started with a torn ACL. now I have cartilage damage and will one day be a candidate for knee replacment. but i still do squats but am just shy of going parellel, the damn thing will just not bend any farther.

get your knees sorted first! I would, Your only making it worse long term by doing partial stuff. Like I said hip and ankle mobility work and rehab etc

It's like trying to race a car without a properly working suspension and bald tires! Everyone needs to do hip and ankle mobility work, shoulders as well, to maintain/regain their childhood level mobiility. It saves wear and tear and allows the body to function properly

CCJ, what's the hip and ankle mobility work you do?

dude have a look at some of the stuff I do at home and before my workouts! I list em all in detail

like this entry
http://www.elitefitness.com/forum/showpost.php?p=7043329&postcount=2565

read these articles (some with vids) and watch these vids

http://www.t-nation.com/readTopic.do?id=1127149
http://www.t-nation.com/findArticle.do?article=04-053-training
http://www.t-nation.com/findArticle.do?article=04-057-training

http://www.t-nation.com/readTopic.do?id=1406720
Lesson #12: If you understand "dead spots," you can make any athlete better really quickly - section

and the Neanderthal no more series here
http://www.ericcressey.com/articles.html

mobility drills in action by a hot chick in pony tails
And now you've seen 90% of Magnificent Mobility, albeit with a hotter demonstrator...
http://orgs.jmu.edu/strength/Videos/Ally_Videos/dynamic_warmup_AB.htm

ankle mobility vid by bill hartman
http://www.youtube.com/watch?v=vxr9-IB0Rr4


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Mild drained/warm feeling, not too bad. Mild achey feeling all over. Posterior chain, quads, calves and upper back moderately sore. Glutes is the most sore - been a while since it's been like that! Definitely firing properly now

weighed 95.8 kg 210.76lbs straight out of bed in underwear


what I ate yesterday - only one night meal, and a big one at that, had to force it in, got tempted when I drove past the McDonalds on the way back home from the gym

1) small apple + protein drink
2) orange peach + protein drink
3) small apple + handful of almonds, plus a few more almonds later on just before I headed to the gym
4) Whey+Vitamin C drink, large Coke, Big Mac, another Burger, fillet-o-fish, large fries, 10 pack McNuggest + sweet mustard sauce

 

[Lone Trooper]

That dynamic warmup is basically the Parisi Speed School warmup method, except shorter.

Gonna go through the other links now.

EDIT: I liked the tennis ball for fascia tissue on the bottom of the foot in the Bill Hartman piece. Seems useful for my bone ossification that strained my left ankle.

CCJ, do you think some of this mobility stuff is played up a bit much now, though? It seems like the "in" thing, and while it's certainly helpful, T-Nation spams all sorts of programs and such, claiming people need to stop whatever their doing and follow programs to fix these issues.