Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

So I'm thinking - as far as strength work

2 exercises in the main workout - strength/strain dominant - alternating between set times under 8sec and 10-15sec. 3min rest between each exercise. All work done to failure on the initial and final sets

more exercises in the 2nd supplementary workout.
More explosive/power/speed/reactive dominant, some 20+sec high rep work if needed. Less rest 1.5 to 2mins between each.
Work done based to speed and form, not taken to failure. Although the high rep work is done to failure.

And none of the same exercises are used in each workout of the 2 workouts. Keeps the CNS fresh and interested.

That's sorta what I'm doing this microcycle for upper body. I did this by accident, but I think it's pretty cool. If you look closely there is a bit of that lower volume, higher intensity intensification thing in workout 1, and then a higher volume accumalation thing in workout 2. Also workout 2 has Reactive and explosive type work to keep the muscles more fast twitch like, and off course help speed and such.

working good so far, I feel like I'm encouraging gains in a much more positive manner than before

 

[coolcolj]

Tuesday 18th January - Cycle 2 Get Lean+Maintain Strength - Week 26 - Day 2 - Lower 1 - Microcycle 6 - Workout 3

I had some hunger pains during the workout, and the change in my diet (drop in starchy carbs) made me feel a bit queezy and different. So not a great workout from that point of view, but I still made progress, so that's good.

Still don't have much rate work capacity. Once the sprints dropoff, it seems everything is pretty much shot.
I finished the workout in much better shape than the last time. Left shin was still a bit achy on the single leg jumps and some of the sprints, but it's much better now. Just a case of not being able to absorb the force of single leg contacts. 2 legs is fine. Lighter bodyweight and greater strength in the calves should help.

Bodyweight at home - 219lbs
Workout time - 1.25+ hours in total
Workout rating - 7/10

Warmup

Dynamic warmup at home, then some jumps and RFI hops.

Then went to the park 2mins from home - some Jumps, practised the RFI hops, and some short sprints increasing in speed.


Rotating between each exercise - 2 mins rest between each


2 step One legged Jumps

2 jumps each leg
Rotation 1) Left x 2 - 2 knuckles over roof
Right x 2 - bottom of fingers at bottom of roof

Rotation 2) Left x 2 - 2 knuckles over roof
Right x 2 - Middle of hand at bottom of roof

Rotation 3) Left x 2 - two knuckle over roof
Right x 2 - 1 inch above Middle of hand at bottom of roof - new PR


No change except off right leg, better technique. Left shin was aching a bit on first set, but fine on the rest. These have stagnated just about.
tried a 4th set, just did a single jump off the left leg, and it was way down.

No arm swing Vertical Jumps in place

1 vertical jump before each set to measure fatigue

on balls of feet, arms by the side, minimal contact time, continous
Rotation 1) 5 jumps
Rotation 2) 5 jumps
Rotation 3) 5 jumps --> last jump way lower

the VJ before each set was 0.5 inch higher than last time, middle of hand over the roof now!

Reflexive Firing 2 legged Hops Quadrant - Clockwise

Rotation 1) 9 rotations in 10secs
Rotation 2) 9.5 rotations in 10secs --> Highest so far, felt smooth
Rotation 3) 9 rotations in 10secs --> really messy

Clockwise today.

Maximum Speed Sprints - width of park, about 105+ metres

From standing start - with stopwatch
Rotation 1) 13.34 secs
Rotation 2) 12.53 secs New PR!! -0.25 secs
Rotation 3) 13.06 secs

first run felt like 90%. Hips felt low, and the wind wasn't rushing across my ears as loud/fast as it should. No flow, felt cold. Need to warmup better I guess.
2nd run was flying!! Hips were high, stride was flowing, just skipping across the surface. Air rush was loud and fast across the face. Third one felt good, but obviously slower, I was trying too hard, but much better than last week's third run. Shins, feet and lower legs in better shape. And 0.3 sec faster than last week's slowest run too, so I'm improving across the board.

Sweet I'm fast approaching 12secs. I've long dreamed of running under 12 secs, and it looks like it'll happen sometime this year. Just never thought I'd do it at this sort of bodyweight, and carrying this amount of bodyfat and muscle mass!

 

[coolcolj]

Right click on clip and save to avoid errors

Reflexive firing quadrant hops - 2nd set, started a bit messy, but got better
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_RFIQuadrantHops_9.5_10secs_set2_18Jan05.mpg

 

[coolcolj]

I have huge legs and hips, made apparent to me when I was buying my new suit yesterday....waist fit, but thighs and butt too tight. And pants were one size up from the suit top...
I thought about losing some size there to help my speed a bit, without losing strength that is

 

[d-dub]

Are you sure if you dropped size you wouldnt lose strength at the same time?
Are you still working on leaning out, hows it going?

 

[coolcolj]

I would, but if I icnrease my neural recruitemnt, that should balance it out. or lose size and then regain it by increasing neural recruitment. Risky though.....

Or the size could be a lot of fat - likely!

Leaning, not going so well, need some tweaking...

 

[coolcolj]

Thursday 20th January - Cycle 2 Get Lean+Maintain Strength - Week 26 - Day 3 - Upper 2 - Microcycle 6 - Workout 4


Below average workout today. Need more sleep...

Bodyweight at gym - 224lbs
Workout time - ?
Workout rating - 6/10

Rotating sets between each exercise, 30sec to 1 min between each during warmups and earlier sets and then 2 mins later on


Standing Military Press - in Oly Shoes

Warmups - 30lbs x12, 85x8, 95x5, 115x5, 115x3, 135x4, 150x1

controlled for max reps
Rotation 1) 160lbs x 8.5
Rotation 2) 160lbs x 6

Was hoping to hit 9 reps. Getting stale on up and down reps.

Reactive Chins - 12 inch grip

Warmups - pulldown version 25kg x10, 35x8, 45x5, 55x5, 65x3, then BW 2x1

Explode up, release grip and recatch just before full extension
Rotation 1) BW x 3
Rotation 2) BW x 3 --> starting to strain up


Force Drop Absorbtion/Reactive Pushups on Padded Mat

warmups - few sets of pushups and plyo pushups on the leg press set

I explode up, hold for a sec, then drop down, while pulling up hands off the floor and brake myself just an inch above the floor, stablise for a sec and then repeat

Rotation 1) BW x 5
Rotation 2) BW x 5

felt easier than last session

Force Drop Absorbtion Dumbell Curls

warmups - normal 3kg x10, 5kg x8, FDA style 15lbs x5, 20x5, 25x5, 30x3

I explode up, hold for a sec, then relax, abruptly braking just before full extension, stablise and repeat

Rotation 1) 35lbs x 5
Rotation 2) 35lbs x 5 --> starting to strain up on last rep

Force Drop Absorbtion Rope Tricep Pushdowns

warmups - normal 15kg x8, FDA style 15x5, 20x5, 25x3

I explode up, hold for a sec, then relax, abruptly braking just above 90 degrees, stablise and repeat

Rotation 1) 25kg x 5
Rotation 2) 25kg x 5 --> starting to strain on last rep


Cuff Circuit

Roatting between each exercise - 1.5 mins rest

Free Motion pulley standing L-Flyes - arms by side
Warmup - 10lbs x 8

explosive - 1) 15lbs 2x10

Lying on side laterals, Arms angled down 30 degrees

1) 5kg x 25 sec ISO 2) 5kg x 10 Oscillatory Isometrics

taegeting the lower and mid traps, and these did the job really well.

 

[coolcolj]

Right click on clip and save to avoid errors

Military press from today - 160lbs x 8.5
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_MilitaryPress_160x8.5_20Jan05.mpg

 

[coolcolj]

Are you still working on leaning out, hows it going?

I'm doing all the stuff I used to do to lean up, but somehow it's not working now.

 

[d-dub]

i hear ya. Once basketball training starts i usually drop a bit of fat. Maybe you need to find a few pickup games or something to get the heart going and work on teh skillzzz at the same time