Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Thursday 10th March - Cycle 2 Get Lean+Maintain Strength - Week 34 - Day 3 - Lower 1 - Microcycle 8 - workout 3

Well I did plan to take a nap before training, but after I picked up GT4 for the PS2, that put an end to that - as they say, video games are evil
So I was kinda tried for my workout, but after warming up, I got pretty hyped up.
My jump has gone back up a bit, but isn't really that consistant and quite as high as before, feels like I'm muscling it up. Sometimes it's there, and then the next jump it isn't. Definitely a firing sequence and technique issue. And maybe it's because I haven't done any depth jumps in a while. It can't be a power loss issue, because my standing long jump has gone up 5 inches without me doing it.

Here is where it gets interesting - halfway through the workout, I was feeling good and snappy/light. On the way back from the bubbler, I was walking casually, and decided to jump. I just did it without thinking, it felt really smooth, relaxed, and bam I shot up like a rocket. Now I forgot there are frames inbetween the loose ceiling panels....and the next thing I know my forehead hits something hard I and hurt like hell! Then it hit me, I must have jumped higher than I ever have to hit my head there!!!!!
Like 3-4 inches higher than my highest one step jump! But I wasn't able to replicate it again

I took a pic of the bruise
http://www.members.optushome.com.au/coolcolj/Photos/CCJ_Bruise_from_Jump.JPG

Now that tells me I am actually more reactive than I think I am. My one step/moving jump should be 5-6 inches higher than my standing vertical jump, rather than the 2 inches it is now. On the other hand maybe with the same technique as that jump, my standing jump would be higher still...
Anyway I guess it's just a matter of me being able to turn it on at will now - a firing sequence issue. I guess the exercises in the workout obviously helped.
I wish I had it on a video, becuase I must have been skying!!!

Bodyweight at the gym - 222lbs
Workout Rating - 8/10
Workout time - 1.5 hours

Warmup

1) Reverse hypers - BWx8
2) Twisting Back Extensions - BWx5 normal, and 4 twisted to each alternating sides.
3) AB Complex on swissball
4) Ankle Hops - 3x15
5) Some altitude drops off 6 inches
6) Bar complex with 25lbs
7) Farmers walk with two 60lb dumbells to and from powerrack for bands
8) Vertical jumps - worked up to a maximal vertical jump

Rotating between each exercise

rest - 30secs to 1 min for warmups. 1.5 mins between each exercise after warmups. One vertical Jump before each set of exercise to measure fatigue, once it drops an inch, I stop everything

Overspeed (LightBands) Reactive Squat - in Sneakers

Using Light bands, cinched around a 65lb dumbell, just in the top third adding about 40-50lbs resistance to slingshot down the bar

Warmup sets - BWx5, Barx5, With bands Barx5, 95lbs 2x3, 115x3, 135x2

about 55% of (85%BW+1RM) - Relax and Drop down, pull feet up a bit, and then brake hard and explode up. On balls of feet
Rotation 1) Light Bands + 135lbs x 3
Rotation 2) Light Bands + 135lbs x 3
Rotation 3) Light Bands + 135lbs x 3
Rotation 4) Light Bands + 135lbs x 3


Backward Stiff-Legged Depth Jump

Rotation 1) 6 inches x 3
Rotation 2) 6 inches x 3
Rotation 3) 6 inches x 3 --> shins starting to ache a bit
Rotation 4) 6 inches x 3

Shins don't ache as much as before on these, so some progress.


Reactive Toe Curls on lying leg curl machine

Rotation 1) 1 plate x 10
Rotation 2) 2 plate x 10
Rotation 3) 2 plate x 10 --> tired

bouncing roller pad up with tibs


Lateral Depth Jump back onto Box

alternating sides
Rotation 1) 6 inches x 4
Rotation 2) 6 inches x 4
Rotation 3) 6 inches x 4
Rotation 4) 6 inches x 4

These were low, but really worked the hammies quite hard. Surprising since your going sideways.

Jumping Box Squats

Situp back onto bench and jump - hammies at parallel
Rotation 1) 25lbs x 3
Rotation 2) 25lbs x 3
Rotation 3) 25lbs x 3
Rotation 4) --> Vertical Jump dropped a lot

 

[coolcolj]

few slighty drained, moderate soreness in my hammies, calves, tibs and spinal erectors. Quads feel neglected

Looks like all the recent changes I implemented in my diet and workouts is paying off. I weighed 99kg 218lbs straight out of bed this morning, and waist measured 38.5 inches, half inch loss! Just hope I don't lose muscle and strength etc. Subjectively I don't feel llike I'm recovering as well, but getting lean is my priority right now.

 

[coolcolj]

I have been thinking of just doing only maintenaince work of strength and power, while I go heavy on fat loss - with more frequent 200-400m tempo work to speed up the fat loss process.
I've been having too many training goals lately, so I think this is a good move

 

[coolcolj]

Sunday 13th March - Cycle 2 Get Lean + Maintain Strength - Week 35 - Day 1 - Upper 2 - Microcycle 8 - workout 4

Excellent workout. Bodyweight is down 2-3 lbs at the gym, I definitely look leaner/skinnier, but yet my strength levels are still there. ROM in the upper body has improved a lot, I can touch the bar on my clavical on military presses again, and scatch the middle of back - showing a girth decrease
Still a long way to go, but it's a nice step in the right direction.

Also I noticed since I have started taking whey daily, I just feel better on low sleep, and my workouts have picked up in overall productivity, even though I have cut out the Gatorade I mix it with. This is something I did in the first 2 years of training, but then I stopped this in the last 1.5+ years, and I feel it has short changed my workouts and gains. Let's see I what happens from now on as I lean up.

Lots of indirect core work from the military press, inverted rows and pushups

Bodyweight at gym - 220.5lbs
Workout time - ?
Workout rating - 9/10

Rotating Sets between each exercise

Resting 30secs to 1min on warmup sets and then 2.5 mins between each exercise


Standing Military Press - in Oly Shoes

warmups - 30lbs x10, 45x10, 70x8, 95x5, 115x5, 135x3

controlled for max reps
Rotation 1) 135lbs x 12.5 (28sec set time) new PR by default!!
Rotation 2) 135lbs x 7

I no longer bounce at the bottom on the way down - controlled now.
2nd set was very unstable. I guess this means my max is around 215-225lbs
Love to hit 315lbs one day, which will probbaly require a 455lb close grip bench for me


Inverted Rows - Medium grip on Smith machine - Curl grip

Oscillatory Isometric style
Rotation 1) BW - 45 degree angle x 18 OI (22sec set time)
Rotation 2) BW - 45 degree angle x 15 OI

These are a lot harder than I thought, but they felt excellent. First time I've done a back exercise that hits the lats, mid/lower traps and arms all equally!
Core could have been more rigid though


Pushups - shoulder width grip - hands at sternum

Oscillatory Isometric style
Rotation 1) BW x 26 OI (34sec set time)
Rotation 2) BW x 19 OI

Huge pec and tricep pump! Made sure my core was tight


Standing Dumbell Curls

Oscillatory Isometric style
Rotation 1) 25lbs x 16 OI (20 sec set time)
Rotation 2) 25lbs x 10 OI


Cooldown and Cuffs


Cuff complex - no rest between each exercise/side

Not to failure

Dumbell Cuban Snatch Raise - upper arm at parallel - warmup 3kgx10

ballistic up, resisted down
A1) 6kg x10

Single arm face pull - neutral grip -

explosive
A2) 40lbs x 10

One Arm low pulley L-Flyes - warmup 10lb x 3

explosive - resisted down
A3) 10lbs x 20


2 handed close grip Lat Stretched ISO hold
45kg x 1min

Dip Stretched ISO hold - leg supported
BW x 1min

Shoulder Dislocates pec stretch with wooden staff

 

[coolcolj]

Right click on clip and save to avoid errors

First full rotation of my workout, quite a long clip 8+ megs, and not that exciting, although i did add some music to ease the boredom
More for those that want to see how I'm doing these exercises
With those Oscillatory ISO, I tense, then relax, freefall, regain tension, and react back without muscling it up. Once the spring slews I stop

yeah I need a haircut

http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_1stRotation_of_Workout_13March05.mpg

 

[coolcolj]

interesting article from outside mag

http://outside.away.com/outside/bodywork/200503/basketball-dunk_1.html

I like the girl on the cover ;D

Hawaiian surfer Sonya Balmores on Makena Beach, Maui
LOL - she won miss teen USA....

 

[super_rice]

you think this guy is pimping jumpsoles or what?

interesting article from outside mag

http://outside.away.com/outside/bodywork/200503/basketball-dunk_1.html

I like the girl on the cover ;D

Hawaiian surfer Sonya Balmores on Makena Beach, Maui
LOL - she won miss teen USA....

anyway, CCJ, have you got anymore information regarding "oscillatory isolation" work you do? you've sparked my interest

 

[coolcolj]

OI - teach your msucle and joints to fire properly. Static Spring balance.
You learn how to relax fully to enhance reactive strength etc
They can be considered as reactive speed/explosive work for the strength athlete, or a type of strength work for speed/power athletes

also good for hypertrophy as well when done for long durations like I did in that workout

Most of the info I have on it come from DB Hmamer and Mel siff - what you would call a fast firing isometric

PUZZLE & PARADOX 123

If the theories about 30-60 seconds minimum of muscle tension time to maximise muscle development are correct, then why does sustained isometric training then not produce the best results of all? This would also eliminate any arguments about the instrusion of rest intervals during the transition phases between eccentric and concentric actions in any exercise.

If this remark induces some folk to state that TUT (Time Under Tension) works best under dynamic conditions, then we will have to say: "Aha, doesn't this mean that continuous tension is not such a good idea and that some brief transitional 'rest' intervals are necessary?". Or does it mean that one cannot exclude all eccentric activity and hope for hypertrophy? Then again, some will add that research shows that muscle growth does indeed occur with concentric training alone.

We cannot discard the isometric paradox on the grounds of the tension not being great enough, since research consistently shows that maximal isometric action produces greater tension than maximal concentric action, though not as much as maximal eccentrics.

In an earlier post I suggested that the product of tension time and average tension (TUT x Taver) in any given exercise may be a more useful measure of training effect than TUT alone - if some folk consider such measures to be necessary. If this is more acceptable, then this equation would produce a larger value for sustained intense isometric action than for most dynamic exercises. Yet, this still does not explain why isometrics do not produce maximal hypertrophy.

If holding an isometric contraction for 30-60 seconds proves to be a bit too challenging, then one can use oscillating isometrics (see Siff & Verkhoshansky "Supertraining" 1998) with little ballistic up and down pulsations to maintain muscle tension for longer periods and offer all the training benefits of isometric and quasi-isometric action.

There are several other scientific and technical points which could be added, but this suffices to make us wonder why sustained long tension times with isometric exercise does not produce the same hypertrophy as dynamic exercise. Maybe it does, but there are so few people around who have predominantly isometric workouts that we never hear about it or have much research done on isometrics.

What do all of you think?

Dr Mel C Siff

more


Those of you who have read my "Supertraining" book may have noticed that I do not regard isometric training simply as one discrete form of training. Instead, I divide it into two different classes: slow isometrics and explosive isometrics, as discussed in Ch 4:

ISOMETRIC TRAINING

Siff M C Supertraining Ch 4.2.4

Each class of isometric training produces its own distinct training effects. If isometric exercises are executed with the accent on the speed of developing force, then they can be as effective for developing explosive strength as dynamic exercises. The steepness of the force-time curve (Fig 3.3) and the greater magnitude of maximum isometric than dynamic maximum force for equivalent joint angles is the basis for this assertion. Therefore, it is doubtful whether it is always productive to maintain a rigid distinction between dynamic and isometric exercise. In general, the harder the muscles work in overcoming large resistance, the more closely the work becomes isometric, as may be seen from the force-velocity curves of muscle action (Figs 3.15 & 3.16). In other words, isometric work is really the limiting case of dynamic work as the velocity of movement tends to zero.....

Furthermore, because the inhibitory effects usually associated with voluntary muscle action are not encountered in reflexive isometric contraction, even greater explosive force can be displayed isometrically than dynamically.

In connection with this, it makes sense to distinguish isometric training for developing absolute strength and isometric training for developing explosive strength and to use one or the other in the appropriate circumstances. However, this still requires detailed experimental corroboration. Nevertheless, isometrics should not be neglected as a means of strength development, so that negative evaluations of this method are premature......>

The following research article provides further information on this topic. For anyone who may subscribe to the methods of SuperSlow training, these findings should be especially interesting, because they show distinct differences in the training effects and adaptation using types of slow vs ballistic training, even under isometric conditions.

Med Sci Sports Exerc 2001 Jul;33(7):1220-7

Progressive versus rapid rate of contraction during 7 wk of isometric resistance training.

Maffiuletti NA, Martin A.

PURPOSE: The aim of this study was to compare the effects of isometric training performed with progressive versus rapid rate of contraction on the knee extensor neuromuscular properties over a 7-week period.

METHODS: Sixteen healthy male subjects trained quadriceps femoris muscle in a leg extension machine three times a week during 7 wk. The training sessions consisted of six sets of six maximal isometric contractions. A first group trained by performing progressive contractions lasting 4 secs, whereas a second group performed contractions with a rapid rate of contraction (i.e., ballistic contractions) lasting about 1 sec.

RESULTS: Both groups significantly increased the isometric and isokinetic voluntary torque, and the respective absolute or relative gains were comparable. Isometric training performed with progressive rate of contraction affected the evoked action potential (M wave) of the vastus lateralis muscle and not the related twitch properties. On the other hand, the isometric training completed with ballistic contractions significantly modified the twitch contractile properties of the knee extensors and not the associated M waves of both vastus medialis and vastus lateralis.

CONCLUSION: Knee extensors adapted specifically their neuromuscular properties to the type of rate of contraction performed during 7-wk isometric resistance training. Progressive isometric contractions produced modifications of the nervous system at peripheral level (i.e., muscle membrane electrical activity), whereas ballistic isometric contractions affected the knee extensor contractile muscle properties (i.e., excitation-contraction coupling).

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more from Mel Siff

5. The patterns of tension development are different if a given exercise involves several joints simultaneously, concurrently or sequentially. For instance, a strict 'bicep curl' does not produce the same build up and level of tension as a cheat curl which allows for shoulder and shoulder girdle movement. Similarly powerlifting and weightlifting squats, irrespective of depth, recruit the hip, knee and spinal muscles in different ways with different patterns of tension production.

Explosive movements or oscillatory (bouncing) isometrics of the larger muscles groups over their optimal reflexive region may stimulate growth more powerfully than slower methods over the full range in some subjects ('Supertraining' 1998 Ch 4.2). For those who are familiar with the world of aerobics dance, the Callan Pinckney's system of 'Callanetics' used lightly loaded ballistic pulses based on this principle to produce physical changes which some bodybuilders said was impossible to girlfriends and spouses who did it!

 

[coolcolj]

Tuesday 15th March - Cycle 2 Get Lean+Maintain Strength - Week 35 - Day 2 - Lower 2 - Microcycle 8 - Workout 4

Good workout. It was apparent to me that this microcycle has been very productive. I am making huge progress in fixing up my weakpoints. This functional to technical type training split setup really does work!

Things that were evident to me today
1) the vertical jumps I did during the warmups, felt really different, I was definitely using the calves much more, felt my toes point really hard without me consciously doing it, and the dip and jump itself felt effortless. Normally I feel lots of quads, but today I just jumped without feeling any major exertion (except in my calves), and matched my highest jump at the park, even though I wasn't quite fired up yet.

2) The landing on the jumps were half the volume. I was landing really softly and it didn't feel like hard work compared to before in absorbing the shock

3) Shins, calves and ankles felt much more robust. I wasn't scared to jump all out on the single leg triple jumps, and the form on those was way better and more relaxed than last week. Single Leg RFI hops doing their magic

Bodyweight at home - 219lbs
Workout time - ?
Workout rating - 8/10

Warmup

Dynamic warmup, workout warmup stuff, single leg hops etc
then worked up to a few standing long jumps, standing single leg triple jumps and vertical jumps as noted above.


Rotating between each exercise - 2.5 mins rest between each


Single Leg, RFI Hops on/off a 3inch step, on balls of feet, full foot displacement

max reps in 10secs - 1.5 mins rest between each side, left leg first
Rotation 1) lost count on both legs
Rotation 2) Left - 15 cycles Right - 15.5 cycles
Rotation 3) Left - 15 cycles Right - 16 cycles
Rotation 4) Left - 15 cycles Right - 15 cycles --> really messy, muscling it

When I did these, the whole foot goes onto the step and back. few months back, I found it almost impossble to do em, and my shins hurt like hell. Not so today. Started to stiffen up my leg on the 4th set instead of being relaxed and fluid, influence from the Prime Times I think...

Stiff legged sprints - Prime Times - about 47 metres

Rotation 1) 45m x 1
Rotation 2) 45m x 1 --> legs tense too much

I'm gonna stop doing these, they make me flex my leg hard to keep em locked, which stuffs up all the other exercises


Standing - Single Leg Triple Jump - on leg leg only

warmups - Left - 19 feet 3 inches new PR!! Right - 18 feet 5 inches

alternating legs
Rotation 1) 4 jumps - Left 19' 3" Right 19' 5" new PR!!
Rotation 2) 2 Jumps - 6 inches lower each leg --> bad stiff form

Huge form improvement from last week. I didn't feel scared, was relaxed and fluid. No shin aches, but I did jarr my left foot/ankle on the 2nd set. Ground was hard and didn't have much grass where I did it, will have to do it at a grassier part next time. Single RFI hops are definitely one of the major prep exercises for these I think.

Right leg was much stronger than left, complete opposite to last session!
There is definitely a certain way of reaching out the leg on the 3rd jump that adds a lot of distance that I wasn't doing before. Not quite like Brian Wellman yet
Just need to get to 25+ feet and I'll have 3 times my standing long jump that I need. 4 jumps was too tiring, I'll stick to 2 jumps per set.

Form was shot on 2nd set, legs were really tense and stiff from the Prime Times. As a result tweaked my old right ankle injury again... goes to show how pliable the nervous system is. Teach it something and it does it...

Prone Start Maximum Speed Sprints - about 47 metres - touch footbal shoes

Lying face down start - with stopwatch started on first step
Rotation 1) 6.25 secs --> left hammie twinge
Rotation 2) 6.79 secs

Definitely helps me keep my head down and angle more forward starting like this. First run was effortless, and yet matched my best time from last week, but without sprinting spikes. Next time I'll do these at 90% intensity so I can do more of em. Work capacity not quite good enough yet

Tempo Runs - about 200+ metres - 50% speed - 180 degree turn at halfway mark

Rotation 1) 54.84 secs
Rotation 2) 50.8 secs
Rotation 3) 55.32 secs
Rotation 3) 54 secs

Last 10 metres still a killer. Especially on last run.
I focused on relaxing the ankle and lower leg today, and I could feel my calves and feet snap forward and really stretch the tibs. That's a new feeling


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Right click on clip and save to avoid errors

clips from today

1st prone start sprint - about 47m - 6.25secs
http://www.members.optushome.com.au/blitzforce/Movies/CCJ_ProneStartSprint_47m_6.25sec_15March05.mpg

Standing single leg triple jump - left and right. Not quite like Brian Wellman yet, but its better than last week
http://www.members.optushome.com.au...leJump_Left19feet3_Right19feet8_15March05.mpg

 

[coolcolj]

I should be tired, but I feel hyped up from yesterday's workout.
Not much soreness, some slight aches in my spinal erectors, groin, feet and hammies - might change later on today though
Left ankle is badly sprained though, feels like its just behind the achilles tendon. No major swelling but it hurts quite a bit to walk, but not as bad as a BBall type ankle sprain though.
I jarred it badly on the 2nd set of standing single leg triple jumps, on the last jump in the series, I tried to reach out more than I have, and landed on hard patch of dirt. It just buckled a bit I think.

Guess I won't be running and jumping any time soon. Hope it heals ok, that's my layup leg! At least the timing is good. I have a strength workout in 4 days time, then I have a week off. So I have plenty of time to rehab and heal.
More lower leg strength and force absorbtion needed, plus better and softer landing mechanics - and use softer grass....
My bad - I should have used a progressive approach into em, they were fine until then, plus I was a bit fatigued, seeing that series of jumps was the 4th one in the set

On a positive note - my legs and hips feel loose and supple. It seems I have finally rid myself of the weight training tightness and stiffness. And I can point my feet directly straight ahead, without and tension in my hips and lower back! All from yesterday's workout? Because I didn't stretch much at all, just my calves and hip flexors. I guess it goes to show it's all in the nervous system