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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
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coolcolj
New member
Triceps still extremely sore! Cuffs as well. Need more sleep, body is starting to breakdown. Tempted to train today, one day ahead of when I normally do.
I am thinking of stopping my workout and post workout, carb/whey drinks. This stuff crashes my blood sugar, and probably makes me fat too...
But I will keep em for the long fatigue workouts
I am thinking of stopping my workout and post workout, carb/whey drinks. This stuff crashes my blood sugar, and probably makes me fat too...
But I will keep em for the long fatigue workouts
coolcolj
New member
Sunday 6th March - Cycle 2 Get Lean+Maintain Strength - Week 34 - Day 1 - Lower 1 - Microcycle 8 - Workout 2
Good workout, considering the amount of sleep lately, and my mood this morning. I felt snappy though.
Today is the first workout without any carb/whey drink during and after - see if it helps my fat loss efforts etc, but the 200m tempo runs are a first as well, which should help the fat loss as well
Decided not to do any vertical jumping in this workout, all horizontal stuff pretty much. Not a bad way to set it up, vertical strength speed/speed strength on session 1, horizontal rate and speed strength on session 2
Haven't sprinted in a few weeks, but overall they felt good. The stuff I did during the working to help me recruit my hammies and calves more while sprinting/jumping etc, must be working, because right now when I walk, I want to do it with a stiff legged pull on the balls of my feet
Bodyweight at home - 221lbs
Workout time - ?
Workout rating - 8/10
Warmup
Dynamic warmup at home, then some drops off 6 inches, in various directions, jumps and RFI hops. Did a lot of 360 degree spin drops off 6inches - pretty cool I can do these
1) the worked up to a maximal standing long jump in my studded touch football shoes -
got 103 inches - 8 feet and 7 inches New PR!! + 5 inches
up from 8 feet 2 inches a few months ago, at a slightly heavier bodyweight too. Since I haven't been doing these much, that shows pure power gains, rather than technique.
My all time best is around 9 feet at 192lbs, and much leaner than I now. So I'm only 5 inches off that, at 221lbs, when I get down to 200lbs, I should blitz that easy, should get close to 10 feet by then.
2) Then I did some Standing single leg triple jumps. A few each side.
And boy I suck at these, I was getting around 14 feet on my left leg, and 13 feet on my right. I'm obviously no where near 3 times my standing long jump - where I need to be - whooo I can't see myself getting there either!
25+ feet - fat chance...
Left leg wasn't too bad in feel, since its my layup leg, but my right is bad, my old ankle injury started to flare up. There is a tendon in there that doesn't have the same ROM as it's left counterpart, and it always gets injured
Both legs feel like they can't absorb the forces very well. So I decided not to do these in my main workout, I need to do a lot of prep work before I get into em. More single leg strength and force absorbtion stuff.
3) Then went to the park 2mins from home - and did another workout specific warmup.
Rotating between each exercise - 2 mins rest between each
Single Leg, forward and back RFI Hops at full exetnsion on balls of feet
max reps in 10secs - 2mins rest between each side, left leg first
Rotation 1) Left - 17 cycles Right - 17 cycles
Rotation 2) Left - 18 cycles Right - 19 cycles
Rotation 3) Left - 21 cycles Right - 19 cycles
Rotation 4) Left - 19 cycles Right - 18 cycles --> drop off achieved
These are like a hop version of those drops I did last workout, but going for max speed forward and back. 3rd set on the left felt really smooth and easy
Right side, feels much harder.
Stiff legged sprints - Prime Times - about 47 metres
Rotation 1) 45m x 1
Rotation 2) 45m x 1
Rotation 3) 45m x 1
Rotation 4) 45m x 1
First set was more like a prounced bound off each step. The rest were more rapid and relaxed like. Wasn't sure which way to do it
Maximum Speed Sprints - about 47 metres
From standing start - with stopwatch
Rotation 1) 6.56 secs --> in touch football shoes
Rotation 2) 6.28 secs --> in spikes
Rotation 3) 7 secs --> in touch football shoes
Did the first run, with my touch football shoes, sorta like more heavy duty sprint shoes with small plastic studs. I was running em with more hammies, kinda forced it. Definitely felt my hams work
2nd run I did in my spikes, and run all out hard like I normally do, and while I was faster, I didn't feel as smooth and relaxed. used more back/glutes and quads to run. And it was really hard on my feet and shins, I think its the shoes, they're just not right for this uneven kind of surface.
Third run back into my TF shoes, and that run felt butter smooth, like I didn't have to try that hard, but the air was really roaring across the face. Even though the time was slower, it felt much faster and easier. I felt liked my legs kicked out and landed more straight like it should. I think in time I will end up faster this way.
Tempo Runs - about 200+ metres - 50% speed
Rotation 1) 55.47 secs
Rotation 2) 54.19 secs
Rotation 3) 52.63 secs
Last 10 metres in each run was starting to be a struggle. Not sure why I got faster though, because they all felt the same sppeed
More for fat loss than anything, but it should help my conditioning as well.
Good workout, considering the amount of sleep lately, and my mood this morning. I felt snappy though.
Today is the first workout without any carb/whey drink during and after - see if it helps my fat loss efforts etc, but the 200m tempo runs are a first as well, which should help the fat loss as well
Decided not to do any vertical jumping in this workout, all horizontal stuff pretty much. Not a bad way to set it up, vertical strength speed/speed strength on session 1, horizontal rate and speed strength on session 2
Haven't sprinted in a few weeks, but overall they felt good. The stuff I did during the working to help me recruit my hammies and calves more while sprinting/jumping etc, must be working, because right now when I walk, I want to do it with a stiff legged pull on the balls of my feet
Bodyweight at home - 221lbs
Workout time - ?
Workout rating - 8/10
Warmup
Dynamic warmup at home, then some drops off 6 inches, in various directions, jumps and RFI hops. Did a lot of 360 degree spin drops off 6inches - pretty cool I can do these
1) the worked up to a maximal standing long jump in my studded touch football shoes -
got 103 inches - 8 feet and 7 inches New PR!! + 5 inches
up from 8 feet 2 inches a few months ago, at a slightly heavier bodyweight too. Since I haven't been doing these much, that shows pure power gains, rather than technique.
My all time best is around 9 feet at 192lbs, and much leaner than I now. So I'm only 5 inches off that, at 221lbs, when I get down to 200lbs, I should blitz that easy, should get close to 10 feet by then.
2) Then I did some Standing single leg triple jumps. A few each side.
And boy I suck at these, I was getting around 14 feet on my left leg, and 13 feet on my right. I'm obviously no where near 3 times my standing long jump - where I need to be - whooo I can't see myself getting there either!
25+ feet - fat chance...
Left leg wasn't too bad in feel, since its my layup leg, but my right is bad, my old ankle injury started to flare up. There is a tendon in there that doesn't have the same ROM as it's left counterpart, and it always gets injured
Both legs feel like they can't absorb the forces very well. So I decided not to do these in my main workout, I need to do a lot of prep work before I get into em. More single leg strength and force absorbtion stuff.
3) Then went to the park 2mins from home - and did another workout specific warmup.
Rotating between each exercise - 2 mins rest between each
Single Leg, forward and back RFI Hops at full exetnsion on balls of feet
max reps in 10secs - 2mins rest between each side, left leg first
Rotation 1) Left - 17 cycles Right - 17 cycles
Rotation 2) Left - 18 cycles Right - 19 cycles
Rotation 3) Left - 21 cycles Right - 19 cycles
Rotation 4) Left - 19 cycles Right - 18 cycles --> drop off achieved
These are like a hop version of those drops I did last workout, but going for max speed forward and back. 3rd set on the left felt really smooth and easy
Right side, feels much harder.
Stiff legged sprints - Prime Times - about 47 metres
Rotation 1) 45m x 1
Rotation 2) 45m x 1
Rotation 3) 45m x 1
Rotation 4) 45m x 1
First set was more like a prounced bound off each step. The rest were more rapid and relaxed like. Wasn't sure which way to do it
Maximum Speed Sprints - about 47 metres
From standing start - with stopwatch
Rotation 1) 6.56 secs --> in touch football shoes
Rotation 2) 6.28 secs --> in spikes
Rotation 3) 7 secs --> in touch football shoes
Did the first run, with my touch football shoes, sorta like more heavy duty sprint shoes with small plastic studs. I was running em with more hammies, kinda forced it. Definitely felt my hams work
2nd run I did in my spikes, and run all out hard like I normally do, and while I was faster, I didn't feel as smooth and relaxed. used more back/glutes and quads to run. And it was really hard on my feet and shins, I think its the shoes, they're just not right for this uneven kind of surface.
Third run back into my TF shoes, and that run felt butter smooth, like I didn't have to try that hard, but the air was really roaring across the face. Even though the time was slower, it felt much faster and easier. I felt liked my legs kicked out and landed more straight like it should. I think in time I will end up faster this way.
Tempo Runs - about 200+ metres - 50% speed
Rotation 1) 55.47 secs
Rotation 2) 54.19 secs
Rotation 3) 52.63 secs
Last 10 metres in each run was starting to be a struggle. Not sure why I got faster though, because they all felt the same sppeed
More for fat loss than anything, but it should help my conditioning as well.
coolcolj
New member
Right click on clip and save to avoid errors
The first sprint with the ok form, funny the fastest one was really short and choppy strides, I was running on my toes in spikes. This one in my touch football shoes. Start needs work though
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_Sprint47m_run1_6.56secs_6March05.mpg
The first sprint with the ok form, funny the fastest one was really short and choppy strides, I was running on my toes in spikes. This one in my touch football shoes. Start needs work though
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_Sprint47m_run1_6.56secs_6March05.mpg
Interesting reading CCJ. I definitely hear you on the old ankle injuries messing things up. I have about 2 inches less ROM on the left ankle than the right. Sucks for anything involving a deep knee bend.
Couple of questions for you: When i stand up after sitting for a while, my hips crack. It doesnt hurt it just sounds like a knee or ankle cracking. Is this a sign of an imbalance in musclature causing tracking problems? It tends to happen easier if my feet are externally rotated, my feet tend to externally rotate when walking if i havent been keeping up with stretching. Anyway, anythoughts on the cracking thing?
Judging by your volume on your cuff stuff it looks like i need to increase mine. Rows just dont seem to do enough to help the cuff strengthen imbalances from pressing.
Cheers.
D.
Couple of questions for you: When i stand up after sitting for a while, my hips crack. It doesnt hurt it just sounds like a knee or ankle cracking. Is this a sign of an imbalance in musclature causing tracking problems? It tends to happen easier if my feet are externally rotated, my feet tend to externally rotate when walking if i havent been keeping up with stretching. Anyway, anythoughts on the cracking thing?
Judging by your volume on your cuff stuff it looks like i need to increase mine. Rows just dont seem to do enough to help the cuff strengthen imbalances from pressing.
Cheers.
D.
coolcolj
New member
Clicking and popping is just the tendons and stuctures plucking one another. If it doesn't hurt then, I wouldn't worry about it too much. As the muscles get bigger the angle of pull of the tendons change a bit
It's unusual that it happens in your hips though, I get it once in a blue moon, on my left side. My hammies are tighter on that side, and it does ache a bit, when it does. I do a lot of hip rotations these days as part of my warmup to keep em loose
feet external rotation is either a tightness in the hips or weak hammies vs the glute. Turning the feet outwards engages the glutes more etc
well you need to think of more than Rows. Read that Ian King article on the shoulder. To balance the pecs, front delts, upper traps and lats -
your rear delts, mid and lower traps, and the many muscles that make up the cuff need to be strong. And then you need to make sure you cuffs, pecs and shoulders have good range of motion too.
It's unusual that it happens in your hips though, I get it once in a blue moon, on my left side. My hammies are tighter on that side, and it does ache a bit, when it does. I do a lot of hip rotations these days as part of my warmup to keep em loose
feet external rotation is either a tightness in the hips or weak hammies vs the glute. Turning the feet outwards engages the glutes more etc
well you need to think of more than Rows. Read that Ian King article on the shoulder. To balance the pecs, front delts, upper traps and lats -
your rear delts, mid and lower traps, and the many muscles that make up the cuff need to be strong. And then you need to make sure you cuffs, pecs and shoulders have good range of motion too.
coolcolj
New member
About that standing single leg triple jump
here is a clip of Wellman, doing it
http://s20.yousendit.com/d.aspx?id=11FC9SDKX89CD1I7I6NL2Z0JL7
well not quite - the 3rd series of jumps is pretty close to it. But he does it from a running start, and only does 2 jumps
Now try that from a standing start, with the other leg behind at the start, and off course do 3 jumps with only one leg. It's damn hard!
According to someone, if your posterior chain recruitment is in order, then you should be close to 3 times your standing long jump. ie your a stud of sorts
I'm no where near right now, it takes a lot of leg strength, force absorbtion and reactivity to pull it off. Maybe when I get leaner
here is a clip of Wellman, doing it
http://s20.yousendit.com/d.aspx?id=11FC9SDKX89CD1I7I6NL2Z0JL7
well not quite - the 3rd series of jumps is pretty close to it. But he does it from a running start, and only does 2 jumps
Now try that from a standing start, with the other leg behind at the start, and off course do 3 jumps with only one leg. It's damn hard!
According to someone, if your posterior chain recruitment is in order, then you should be close to 3 times your standing long jump. ie your a stud of sorts
I'm no where near right now, it takes a lot of leg strength, force absorbtion and reactivity to pull it off. Maybe when I get leaner
Yeah I think for a lot of people 3 x SLJ is probably unrealistic for a lot of people but the key is improvement. I had one guy improve about 7 feet within a month and he ended up right at 3x and has short legs. I talked to one other coach who uses the test and his top guys were all doing about that but it's a pretty small sample group so I more or less just pulled those numbers out of my ass
Also it would be affected if a guy has a really good standing long jump like 12 feet there's no way in hell they're gonna get to 3 x. Maybe if I could test a big group of people it would lead to some more reliable standards but anyway I have used it enough to tell that for those who are strength dominant when they improve that it improves a lot of other things as well so I think it's worth incorporating.
coolcolj
New member
Slow mo of the third jump, reactive!
http://s23.yousendit.com/d.aspx?id=3GT5VFOZ0N29A0RA081YQ0LIQE
I guess that's my goal there
http://s23.yousendit.com/d.aspx?id=3GT5VFOZ0N29A0RA081YQ0LIQE
I guess that's my goal there
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