Creation of an Explosive Mofo - My Training Journal :)

[d-dub]

I d/l the clip again. good stuff.

My height?... I cant remember exactly I think im 183cm - a touch over 6ft.
I weigh 82kg give or take. Relatively light, but i started at 60kg...now that is a skinny guy. I was always pretty decent at distance running in hs. I grew a few cms in that time as well at 19 or 20.

When i was a stickman i could dunk a size 5 easy enough, not a full size cos i would lose it due to lack of abliity to palm the ball. I think my vert is a measly 25inch or so. Prolly a touch lower than it used to be but i am now 22kg heavier than i used to be.

My goal is 85kg bw, 10%ish bf, 35-36 inch vert. I too weak, I am too slow. I am trying to get strong first before wasting time with too much speed stuff.

A cycle of squats with bands interests me, but im not sure i am strong enough to get full effect from this, i squat a little over b/w 5x - do you think this is an adequate base for a band cycle or wait till I have more strength??

(Apologies for the novel - it ended up a little longer than first planned)

 

[d-dub]

Note: squat is not a naturally strong excercise for me, i think it is the cursed long legs My deadlift is a little better at about 1.5x bw.

 

[coolcolj]

Tuesday 3rd April - Cycle 3 Get Lean+Maintain Strength - Week 6 DELOAD - Day 2 Morning - Tempo and Energy Work - Microcycle 1

Felt average today

Bodyweight at home - 215.5lbs
Workout Rating - 7/10
Workout time - 30 mins all up

Warmup

warmup - dynamic swings
RFI hops - 2 legged alternating forward/back and side to side
SplitLeg front to back and side to side

Run complex 50m forward and back x 5 - increasing in speed each run

straight run, into lateral run leftside, then rightside, back into forward run, rotate into backwards run, rotate back to front. Turn around, repeat back to start

some easy sidesteps and swerve runs - ankle felt Ok

then 50m accleration runs to 60% speed 2x2


Tempo Runs + Energy Work

105+ metres @ 60% speed with proper standing start
Walk back to start = rest 1.5 mins
1) 21 secs
2) 21 secs
3) 21.95 secs

finally running long and strong on the balls of feet without any shin/feet discomfort. Another 5lbs of fat off and things should be starting to feel pretty good. Not too tiring, but some tightness in my foot muscles, I think it's due to the stiffness of the touch football shoes I run in, don't seem to get em in the softer sneakers I use sometimes.

 

[coolcolj]

I d/l the clip again. good stuff.

My height?... I cant remember exactly I think im 183cm - a touch over 6ft.
I weigh 82kg give or take. Relatively light, but i started at 60kg...now that is a skinny guy. I was always pretty decent at distance running in hs. I grew a few cms in that time as well at 19 or 20.

When i was a stickman i could dunk a size 5 easy enough, not a full size cos i would lose it due to lack of abliity to palm the ball. I think my vert is a measly 25inch or so. Prolly a touch lower than it used to be but i am now 22kg heavier than i used to be.

My goal is 85kg bw, 10%ish bf, 35-36 inch vert. I too weak, I am too slow. I am trying to get strong first before wasting time with too much speed stuff.

A cycle of squats with bands interests me, but im not sure i am strong enough to get full effect from this, i squat a little over b/w 5x - do you think this is an adequate base for a band cycle or wait till I have more strength??

(Apologies for the novel - it ended up a little longer than first planned)

Your probbaly mixed fiber
As long as your CNS has some speed then it's all good. Fast twitchness just means one can gain more size, but what counts for explosiveness and speed is the CNS. If you have a fast CNS , even though your skinny and weak, once you gain some strength your power will go through the roof. You can train your slower fibers to behave like faster twitchers, and then just make your existing fast fibers bigger and stronger.
I consider myself to have a pretty fast CNS, always have been even when I was skinny and weak, I had fast punches and reflexes etc. And when I was younger, I was really aggressive, like to hurt people, not as much these days

While I wasn't fast in running or that great a jumper etc, due more to strength to weight ratio and structure, I had the natural reactivity and CNS speed internally. I just needed the horsepower from added strength to realise it. Although I did have a 28inch VJ in highschool, measured in PE class at 155lbs back then without any jumping
So when I lean back down to 185lbs, with a 30-31inch waist, I will have added 30lbs of muscle and 12+inches on my VJ and probably be a full second faster over a 100m sprint, I did around 12secs back then, I absolutely sucked at long distance work! I did cross country racing for a season, and even fat guys would beat me
I would like to crack 11secs for the 100m, it's long been a dream of mine

well I started using bands when my squat max was around 275lbs and I weighed about 192lbs, so 1.4x bodyweight. I then did a mini modified version of the smolov with bands, just in the top half, and after a month of that hit 315lbs, a month later of speed squats only at 70% with and without bands I hit 345lbs. So that's pretty fast gains for 2months work, thanks to the loading base of the mini SMolov and then unloading, while closing up my explosive strength deficit with strength speed work. But I wasn't doing much other than olys and lots of squats.
This new Article of Kelly Bagget goes into it a bit with loading and deloading type things

http://www.higher-faster-sports.com/PlannedOvertraining.html

But yeah I think I would wait a bit, because the bands do add about 40-50lbs even just halfway up, and your taller than me too, so more stretch

in any case, while your getting stronger, don't let whatever reactivity and speed you have decay away. It will be pain to regain later on. If I were you I would do strength to reactive work in a 3:1 ratio. Not high intensity stuff, just a lot of low intensity hops and stuff, ie like the RFI stuff. Plus your BBall will help too, but don't get too heavy

 

[d-dub]

Thanks for the detailed reply. I am still digesting all this info - i like the deloading plan in the Kelly B article.

My structure is poorly planned at the moment, so im gonna incorporate that.
Might skip intensity phases in season tho. It looks v. similiar to madcows5x5 plan.

Skipping for 5-10 mins low intensity seems like a good specific warmup i will re-add. My foot speed and jump were much quicker when i was doing this sort of thing.

I might start a thread to get comments on my in season plan. I dont wanna clog up your log too much.

Cheers.

 

[coolcolj]

Tuesday 3rd May - Cycle 3 Get Lean+Maintain Strength - Week 6 DELOAD - Day 2 Evening - Upper - Microcycle 1

Ok workout, nothing too flash about it. been a while since I went explosive on bench and rows, so it took a while to get my mind and body into the mindset.
BTW those scapular dips I do is definitely helping my shoulder stability when benching and throwing stuff etc. Just feels so much more solid, and the slight pain I had at the release of the throw has gone.

Bodyweight at gym - 217lbs
Workout time - ?
Workout rating - 7/10

General warmup - scapular pushups 3x10 different angles, from easy to the floor

Rotating Sets between each exercise

Resting 30secs to 1min on warmup sets and then 2 to 3 mins between each exercise

14 inch Grip bench - shoulder blades pulled together, no arch or leg drive

Warmups - first set controlled, 2nd explosive+3sec ISO - Bar 2x10, 95lbs 2x5, 135 2x3, then explosive 165x3, 195x3

62% of (1RM+15% of Bodyweight) fast down, reversed inch above the chest, explode up, ISO held at middle
Rotation 1) 165lbs x 3 + 15sec ISO then pressed up
Rotation 2) 165lbs x 3 + 15sec ISO then pressed up

When I did 165lbs during warmups, I thought no way I can explode this, but aftr doing the set with 195lbs, it felt much lighter. Good speed. ISO was a killer, especially the 2nd set. next time I might lower under control to halfway down, and then go down fast from there. Today I kept going out of groove going down fast from the top, and that also makes the eccentric hard to handle

45 degree Chest Supported T-Bar Row - palms down grip

warmups - Bar 2x10, 25lbs 2x5, 45lbs 2x3, 70lbs 2x3, 90x3, 115x1

Assuming bar weighs 20lbs
66% of (1RM+15% of Bodyweight) fast down, explode up, ISO held at top
Rotation 1) Bar+90lbs x 3 + 15sec ISO
Rotation 2) Bar+90lbs x 3 + 15sec ISO

ISO fried the posterior chain, very tough!

Standing Dumbell Curls

warmups - explosive 4kg x10, 15lbsx5, 25x5, 35x1+3sec ISO, 45x1+5sec ISO

Reactive, ISO held at 90 degrees
Rotation 1) 25lbs x 3 + 15sec ISO
Rotation 2) 25lbs x 3 + 15sec ISO


SCM/Upper Trap and Suboccipital/Levator Scapulae Stretches

All 5 Rotations - 10secs each side and stretch


CoolDown, Cuff Stuff and ISO Stretches - EQI

Cuff circuit

1.5 min rest between each - only one set of each this week

Lying single crossbody lateral - warmup 3kg x 6
A1) 6kg x 10

One Arm low pulley L-Flyes - warmup 10lb x 6
A2) 25lbs x 10 --> close to failure

Scapular Dips - chest high, shoulders tucked, close grip - warmup BWx10
A3) BW+15lbs x 20 - up 5lbs

-----

clip from today

Right click on clip and save to avoid errors

Bench, both sets
http://www.members.optushome.com.au...14inchGripBench_Explosive165x3+ISO_3May05.mpg

 

[coolcolj]

Thanks for the detailed reply. I am still digesting all this info - i like the deloading plan in the Kelly B article.

My structure is poorly planned at the moment, so im gonna incorporate that.
Might skip intensity phases in season tho. It looks v. similiar to madcows5x5 plan.

Skipping for 5-10 mins low intensity seems like a good specific warmup i will re-add. My foot speed and jump were much quicker when i was doing this sort of thing.

I might start a thread to get comments on my in season plan. I dont wanna clog up your log too much.
.

I don't mind, this isn't my my real log - this log is for all and sundry info purposes

You don't need much structure inseason, its for mainteniance

skipping and all those fast hops are what you call rate work, same for sprinting, they target high rate of firing/relaxation, and pure speed with minimal loading. Then you have the strain of strength work, and combined you get power, wwll the ability to help express power anyway. So you need to keep up both sides of the coin.

 

[Extra_Strong]

I don't mind, this isn't my my real log - this log is for all and sundry info purposes

You don't need much structure inseason, its for mainteniance

skipping and all those fast hops are what you call rate work, same for sprinting, they target high rate of firing/relaxation, and pure speed with minimal loading. Then you have the strain of strength work, and combined you get power, wwll the ability to help express power anyway. So you need to keep up both sides of the coin.

are you Blitzforce on wannabebig?? what are scapular push ups??

 

[coolcolj]

are you Blitzforce on wannabebig?? what are scapular push ups??

yes

You get in a top of the pushup position. Keep your elbows locked. Retract your shoulder blades. Up and down with the arms staying straight. As high as possible then as low as possible. Try to keep the back as straight as a board.

you can read about em here - with pics - at the bottom
http://www.t-nation.com/readTopic.do?id=472224

Scap Pushups

This exercise is also known as a "Pushup Plus." Basically, it's a pushup without any movement at the glenohumeral or elbow joints. Get set up as if you were going to do a pushup, and then just allow your shoulder blades to retract without bending your elbows. You should drop about two inches toward the floor.

To reverse the motion, protract the scapulae until you're back in the starting position. This exercise activates and strengthens the serratus anterior, a muscle that is crucial in holding the scapulae tight to the rib cage, thus preventing scapular winging.

 

[Extra_Strong]

yes

You get in a top of the pushup position. Keep your elbows locked. Retract your shoulder blades. Up and down with the arms staying straight. As high as possible then as low as possible. Try to keep the back as straight as a board.

you can read about em here - with pics - at the bottom
http://www.t-nation.com/readTopic.do?id=472224

Scap Pushups

This exercise is also known as a "Pushup Plus." Basically, it's a pushup without any movement at the glenohumeral or elbow joints. Get set up as if you were going to do a pushup, and then just allow your shoulder blades to retract without bending your elbows. You should drop about two inches toward the floor.

To reverse the motion, protract the scapulae until you're back in the starting position. This exercise activates and strengthens the serratus anterior, a muscle that is crucial in holding the scapulae tight to the rib cage, thus preventing scapular winging.

cool thanks bro. i have some simalar for my back but not the latter.