Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

interesting stuff

Thoughts on explosiveness
Some things I thought you'd enjoy-taken from "The Training of the Weightlifter", 2nd edition, by R.A. Roman-Fizkultura i spvt Publishers, Moscow, 1986:

From pages 72 & 73-some interesting opinions and tidbits from a different Soviet coach, regarding specific explosive strength tests and developmental drills:

"It has already been pointed out that it is necessary to display force quickly when executing the clean (and especially in the snatch and the jerk). If one compares results in the clean and jerk with results in jumping (without weight), then one finds that there is no correlation whatsoever, between them. However, a comparison of results in the clean and jerk with the results in jumping with 50% of bodyweight reveals: that athletes who jump the highest, generally jerk more. In other words, there is a correlation (moderate) between jumping height and results in the clean and jerk. Furthermore, not all athletes who have stronger legs (higher results in the back squat), have higher results in jumping with 50% of bodyweight, i.e., the correlation between the jumping and the squat is weak.

So, with two athletes of the same leg strength, the one with the higher results in jumping with 50% of bodyweight almost always cleans and jerks more weight; because he has a greater ability to quickly display strength.

In order to successfully jerk the barbell, the minimal jumping height (with 50% of bodyweight)should be: in the 75-100 kg classes for Class III lifters--44 cm, Class II--45 cm, Class I--46 cm, CMS--47 cm, MS--48 cm, MSIC--50 cm, world record holders--51 cm; for athletes in the lighter and heavier classes--approximately 2 cm lower.

For example, David Rigert (90-100 kg class) jumped 59 cm with 50% of bodyweight; Pavel Kuznyetsov (100 kg) --62 cm; Yuri Vardanyan (82.5 kg)-- 65 cm."

Very interesting. Roman goes on to discuss depth jumping and vertical jumps with a barbell on the shoulders as two primary special means to develop explosive strength. As we have talked about the depth jumps before, I'll just throw in what he has to say about the jumps w/ barbell:

"Vertical jumps with a barbell on the shoulders is another method of developing explosive-strength. The amount of weight should be 20% of the limit clean and jerk. The athlete does approximately 12-18 jumps for a workout; 3-6 jumps per set. Jumps with a barbell can be done 2-3 times per week. If depth jumps are employed, barbell jumps are not included."

Sounds like Jud Logan.

Of course, when in their careers and where in their specific comp. cycles they do these things is quite another story altogether, and I do not want to bore you with details.

How throwers can use these concepts successfully has already been documented by Logan and Ken Sprague.

Thought you'd get a kick out of this.

 

[coolcolj]

Sunday 28th November - Cycle 2 Get Lean+Maintain Strength - Week 18 - Day 1 - Lower 1 - Microcycle 4 - workout 3

Really hot today, which made me drowsy, so I took a 1 hour nap before training and it recharged me nicely.
Dropped off real fast today - last week I did 5 rotations in this workout, today only 2. I guess the increased vertical jump means I exchanged efficiency for proficiency
Although I did add 10lbs to every squat variant. In hindsight I should have kept the reactive and jump squats the same as last week, and only increased the heavier explosive squats

Bodyweight at the gym - 220.5lbs
Workout Rating - 8/10
Workout time - about 1.25 hours

Warmup

1) Twisting Back Extensions - BWx5 normal, and 4 twisted to each alternating sides.
2) Incline situps x5 + 4 with Russian twists to each side at the top - arms held outstretched
3) Ankle Jumps - 3x15

4) Olys - did one of each in between the warmup sets of the rest of the workout

A few sets of stuff with the bar to warmup

Powerclean + HangPowerClean + HangSquatCLean + 2 PowerJerks - 89lbs
PowerSnatch + HangPowerSnatch - 89lbs
PowerSnatch....HighHang PowerSnatch - 89lbs
Powerclean - 155lbs
SquatClean + PowerJerk - 155lbs
SquatClean + PowerJerk - 175lbs x 3 singles

Getting back into the groove now. I think I am due for some PRs soon, with my rising strength and power levels


Rotating between each exercise

rest - 30secs to 1 min for warmups. 2 mins between each exercise after warmups.

Vertical Jumps

Rotation 1) Vertical Jumps x 2 +2 inches over mark New PR!! + 2 inches
Rotation 2) Vertical Jumps x 3 - last one 1 inch above mark
Rotation 3) Vertical Jumps x 2 - 0.5 inch above mark

Boom - 2 inch gain on the VJ!! I was soaring on the first few jumps!
I'm still a fat ass too
Dropped off fast after that though. Legs felt like jelly on the 2nd and 3rd rotations


Full Back Squats - in Oly Shoes - RAW

Warmup sets - alternating between back and frontsquats up to 225lbs - Bar 2x10, 95x5, 135x5, 185x5, 225x3, 255x2, 285x2, 315x1
FrontSquats - Barx5, 95x3, 135x3, 185x3, 225x2

about 83% of (85%BW+1RM) - fast down, explode up
Rotation 1) 285lbs x 2
Rotation 2) 285lbs x 2

Up 10lbs from alst session. Squats felt much better than last session. Getting a lot of power out of the hole. As I result I pretty much divebombed the eccntric like the Reactive squats - which worked the core pretty hard. Even 315lbs in the warmups was divebombed.

Reactive Full Back Squats - in Oly Shoes

I dive bomb down, pull feet up slightly and explode up

About 67% of (85%BW+1RM)
Rotation 1) 195lbs x3
Rotation 2) 195lbs x3

Up 10lbs from last session.

Jump Squats - in Sneakers

With a reset between each jump
About 50% of (85%BW+1RM)
Rotation 1) 99lbs x3
Rotation 2) 99lbs x3

Up 10lbs, and getting about 12-14 inches of air.


Lat Machine Situps

warmups - BWx10, 25lbs x10

controlled - dumbell on chest
Rotation 1) 65lbs x 10
Rotation 2) 65lbs x 10 --> much harder


Reactive Natural Glute Ham Raise

warmups - standing single leg curl 3plates x 5, 5p x5, 8p x5

Rotation 1) BWx5
Rotation 2) BWx5


ISO Stretches - EQI

Bulgarian Split Squat stretched ISO hold
Front leg on 5 inch block, knee as far forward as possible x 1min

RDL stretched ISO hold
Lower to the floor as over the course of the hold - 45lbs x 1min

Standing Calf Raise Stretched ISO hold
5plates x 1min

Seated adductor stretched ISO hold
30lb dumbells x 1min

Seated abductor stretched ISO hold
30lb dumbells x 1min each leg

stretched spinal erectors over a swissball x 1min

 

[coolcolj]

whole body is sore as a bitch

 

[coolcolj]

I dug up so old clips of me jumping from 2 years ago
Me at 190lbs or so, and not exactly that lean either, I had never done any plyos either back then.
If I can get back down to that kind of weight without losing any strength and power, I will tear it up

Right click on each clip and save to avoid errors

boxjumps
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_BoxJumps.mpg

double bounds
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_DoubleBounds.mpg

 

[d-dub]

was that really two years ago? I remember those - i dont think i kept them tho
You looked pretty springy on those box jumps.

 

[coolcolj]

Tuesday 30th November - Cycle 2 Get Lean+Maintain Strength - Week 18 - Day 2 - Upper 2 - Microcycle 4 - workout 4

Decent workout. Stinking hot day today, which made the gym strangely quiet.
I also noticed that my feet are much more straight ahead now, instead of angled off to the side, so the work I've been putting into that is paying off. Definitely looks much better


Bodyweight at gym - 219.5lbs
Workout time - 1 hour 15mins
Workout rating - 8/10


Rotating Sets between each exercise

Resting 30secs to 1min on warmup sets and then 1.5 to 2 mins between each exercise


Explosive/Reactive Standing Military Press - in Oly Shoes

Warmups - 2nd set of each weight done explosively - 45lbs 2x10, 70lbs 2x5, 95lbs 2x5, 115lbs 2x3, 135x3, 165x1

Explode up and the dive bombed down, reversed at mouth level

About 75% of (15%BW+1RM)
Rotation 1) 145lbs x3 + 10lbs
Rotation 2) 145lbs x3 --> lost groove on 2nd rep
Rotation 3) 145lbs x3 - fastest 0.66secs to lockout first rep
Rotation 4) 145lbs x3 --> much slower reversal, 0.8 secs to lockout first rep

Up 10lbs, and still moved it pretty quickly. Although I had to work harder. should have only went up 5lbs in hindsight.

Reactive 12inch grip Chins

Warmups - pulldown version - explosive 25kg x10, 30x8, 35x5, 45x5, 55x5, 65x3, 75x2 then BW x 3 singles

Explode up and dive bombed down reverse just before full extension
Rotation 1) BW (220.5lbs in oly shoes) x3
Rotation 2) BW x 3
Rotation 3) BW x 3
Rotation 3) BW x 3 ---> slower

Up one set from last session. These will prepare me for the forces of 2 handed dunks


Reflexive Firing Plyo Pushups - 30 degree angle

Warmups - a few bench sets with the bar, a few sets of 5 RFI pushups

Bouncing side to side in the stretch range - max reps in 20 seconds
Rotation 1) 27 reps + 2 reps
Rotation 2) 27 reps
Rotation 3) 26 reps


Reflexive Firing dual arm Bent Over dumbell Rows - Parallel Grip

Warmups - 5kg 2x8, 20lbs x5, 25x5, 30lbs 2x5

as fast as possible - fire up and freefall down
Rotation 1) 30lbs x 37
Rotation 2) 30lbs x 37
Rotation 3) 30lbs x 33

down 15lbs from last session, weight is about right. Last 5 secs is torture!


Cooldown and ISO Stretches - EQI

Free Motion pulley standing L-Flyes - arms by side

1.5 mins rest - warmup - 10lbs x10,
done as fast as possible - fire and release
15lbs 2x30

Pushup/Dip Forward leaning Leg supported Stretched ISO hold
BW x 1min

I do these on the base of a dip rack, basicly an extreme stretched 25 degree angle pushup hold. Pretty much made the shoulder dislocates redundant

Free Motion High Pulley 2 handed Lat Stretched ISO hold
120lbs x 1min

Shoulder Dislocates pec stretch with wooden staff

 

[coolcolj]

clips from today

Right click on each clip and save to avoid errors

press
http://www.members.optushome.com.au...yPress_REAExplosive_set2to4_145x3_30Nov04.mpg

chins
http://www.members.optushome.com.au...J_Chins_REAExplosive_set2to4_BWx3_30Nov04.mpg

 

[coolcolj]

was that really two years ago? I remember those - i dont think i kept them tho
You looked pretty springy on those box jumps.

yeap Nov 2002

I was impressing quite a few gym folk back then, people would ask me what I train for

 

[Dreambrother]

Hey Cool,

Ahh, progress,progress,progress..nice

Any chance of seeing a clip of Reflexive Firing dual arm Bent Over dumbell Rows? Not sure I've seen you do those before. Also, a bit cheeky of me to ask, but can you elaborate a bit more on the Stackmag article you mentioned, any thing in terms of prescriptions?something which Jay seems elusive about.

Cheers

 

[coolcolj]

Hey Cool,

Ahh, progress,progress,progress..nice

Any chance of seeing a clip of Reflexive Firing dual arm Bent Over dumbell Rows? Not sure I've seen you do those before. Also, a bit cheeky of me to ask, but can you elaborate a bit more on the Stackmag article you mentioned, any thing in terms of prescriptions?something which Jay seems elusive about.

Cheers

I don't have a clip of em, its basicly a bent over dumbell row done fast. Kinda mimicks a sprint arm action in a way, but with both arms rowed together

Very general article, more about Jay's general approach rather than anything specific. No programs or guidelines, which is normally very individual anyway as you'd expect.
No big deal anyway, all the info you ever need is out there in easy access