Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Thursday 1st November - Cycle 1 - Week 3 - Day 2

Even though I was still tired, my legs felt good upon waking, that nice loose feeling, so I decided to jump after my part time job this morning. A good decision because I made some huge gains! A bit more volume as I won't be squatting today, and I can squat on Saturday with no jumps.
Really happy, that should boost testosterone up a little

I overestimated how long it takes me to get home, it's around 8mins rather than 15 mins. That explains why I can jump straight away without feeling cold etc . 8 mins hmmm


Morning 31 jumps 10-30 seconds rest between each

15 at workplace - 1 standing and the rest one step jumps.
16 at home 8 mins later - 2 standing, 6 one step, and 7 running jumps

At home, standing and one step up 0.5 inch. Running jump up 2 inches!
Only 4 more inches to go to touch the outside ceiling. Garage ceiling is quite a lot higher though, gonna have to jump over 44 inches minimum to touch that

Sweet, difference between the jumps is back to where they were. 4 inches or so difference between standing and running. I actually hit my highest running jumps towards the end. Still inconsistent. Sometimes it's no higher than my one step jump, but I'm slowly dialing in the timing and form. It's more complicated to do right than you think.

I've only started practising running jumps recently so there are probably 1-2 inches in there from form and timing alone. I never used to do it much on the BBall courts because I feel like a clumsy fool doing it, and never enough room in the gym to practise it

Also I am finding I jump higher across the board when I dip down really fast and go 1-2 inches deeper than I have in the past. Especially on my running jump where I don't tend to dip deep enough. Better ankle mobility is a big help here too allow a deeper dip without the heels going off the floor.
My stance is starting to resemble a narrow stance full squat much more than in the past with feet parallel. I tended to split them further apart in the past with knees bending inwards.
Landing in the same position as well, solid and stable.

 

[coolcolj]

Well I do feel worked/tired but not sapped and muscles not all that sore.
So it looks like 30 jumps doesn't drain the nervous system as much as 20 jumps + low volume paused explosive squats + sub maximal low volume upper body and mobility work. I didn't expect that!

Bodyweight is going up a ridiculous rate! I hit over 94kg 208lbs straight out of bed this morning. It can't be from all body fat this quickly can it...?

Feet and shins are faring surprisingly well considering I'm jumping in Nike Free 7.0 trainers and on sloped concrete.
Low back is trashed up a bit, probably from the walking the dog yesterday afternoon, I started doing this again yesterday, and the little bugger makes you walk fast! Intensive walking always works over my spinal erectors

 

[coolcolj]

found this really nice training diary software, much better than the stuff I found the last time I searched a couple of years ago!

http://www.microactive.com.au/MyTrainingDiary.htm

You can chart and graph anything against each other. Makes trends in any area nice and clear. Nice and configurable too, you can drag and resize data tables and such

 

[coolcolj]

I didn't do my squats on Saturday like I had planned. Changed my mind, thought about doing it on Sunday, but I felt worse, with the soreness in my posterior chain from my part time job on Saturday.

Decided to to not train it till today, Tuesday. Was chomping to train on Monday, but it was a good idea as my jump is way up across the board! Even with a crappy night of 5.5 hours sleep...details later!
I stretched a lot yesterday and lots of mobility work too. Some slight aches from that, but overall it had to help.

I just thought that a week off from any heavy lifting every 4 weeks was a good idea, ie every micro-cycle. Change up the training frequency and volume a bit, the break allows the fast twitch fibers to increase in number etc and more rest for the nervous system to recharge fully

 

[coolcolj]

Tuesday 6th November - MicroCycle 2 - Week 1 - Day 1

Crappy 5.5 hour sleep last night made the workouts not as good quality wise, but I'm making nice progress anyway.
Starting a new 4 week microcycle today.


Morning 25 jumps 10-30 seconds rest between each

12 at workplace - 1 standing, 1 running and the rest one step jumps.
13 at home 8 mins later - 2 standing, 4 one step, and 7 running jumps

Jumps at workplace improved a little.
All types of jumps improved by 1.5 inches at home!!!

Standing jump went up to almost where my 1 step jump was last week, same for my 1 step jump to almost where my running jump was.
Running jump shocked the hell out of me. The highest jump felt pretty average on approach, and the jump itself, but I just floated up there like nothing.
Still inconsistent, but the lowest jump was same as my highest jump from last week

bodyweight was down about 2lbs today, so that helps. Gained about 1.5 brick heights so far. Only 2.5 inches to go till I touch the ceiling outside the garage entrance.


Afternoon -

Body weight at gym - 205lbs
Workout time - 30 mins
Workout rating - 7/10

General warm up -

1 set each of my usual dynamic mobility exercises

Behind-the-Neck Band Pull-Aparts x 8 + band dislocates x 8.
with green jumpstretch band held full length, then 3/4 length x 2 sets

45lb oly bar complex - slow clean pull, press, GM onto toes, partial snatch grip press, hang powerclean, power jerk - 4 reps each, 3 on presses and jerks

glute bridge with hold x 8
single leg kneeling deadlift - BW x 2 each side

Full Squats - Nike Free 5.0 Trainer shoes - no Belt

warm ups - bodyweight x 8, bar x8, 95lbs x 5, 135lbs x 3, 165x1

controlled down, paused, explode up - 3.5 mins rest
1) 195lbs x 3
2) 195lbs x 3

Didn't feel bad, but not that good either

Cool down and stretches

paused split leg Good morning - Bar x 3 each side
push up plus against a bench x 10
bench dip shrug x 10
scapular dip shrug - 10sec hold, x7 reps
dumbbell curls with a pause at parallel - 4kg x 8, 5kg x 10
reverse hypers - BW x 15

lower and upper body stretches

 

[Griz1]

Lord Jesus in Heaven - I can't believe this thread is still going!

I haven't been on this site in over 2 years!!!

OMFG - I would have thought you'd have exploded by now!

Good on ya!

 

[coolcolj]

I haven't reached my goals yet

 

[coolcolj]

Saturday 10th November - Micro Cycle 2 - Week 1 - Day 2

Jumps felt average, but the squats felt surprisingly good considering, how tiring my part time job is on Saturdays, and I overdid the jumping in the morning!


Morning 30 jumps 10-30 seconds rest between each

12 at workplace - 1 standing, 1 running and the rest one step jumps.
18 at home 8 mins later - 3 standing, 6 one step, and 9 running jumps

Jumps at workplace improved quite a bit, 1 inch for both standing and one step jumps, running jump up 3 inches!
Standing and one step jump improved by 1 inch at home. Running jump jump not much, didn't feel good, timing and form was off

Jumps at work improving means even my "cold" jumps are going up.
What I am finding is all my jump reach my last workout's best pretty quickly and then later on I improve on that. And even at the lowest it never falls below my last workout's highest jumps.


Afternoon -

Body weight at gym - 207lbs
Workout time - 30 mins
Workout rating - 8/10

General warm up -

1 set each of my usual dynamic mobility exercises

Behind-the-Neck Band Pull-Aparts x 8 + band dislocates x 8.
with green jumpstretch band held full length, then 3/4 length x 2 sets

back extension x 4 + 4 twisting to each side
situp complex on swiss ball
single leg kneeling deadlift - BW x 3 each side
scapular pushups x 8


Full Squats - Nike Free 5.0 Trainer shoes - no Belt

warm ups - bodyweight x 8, bar x8, 95lbs x 5, 135lbs x 3, 165x2

controlled down, paused, explode up - 3.5 mins rest
1) 205lbs x 3
2) 205lbs x 3

Felt good, pretty fast and explosive, 2nd set was slower.


Cool down and stretches

paused split leg Good morning - Bar x 3 each side
reverse hypers - BW x 15

lower and upper body stretches

 

[coolcolj]

been thinking about picking up a powerfactor to measure my bar speed, it's cheap!

http://maxrackinc.blogspot.com/

 

[BigDres]

Hey, i haven't really been up on this thread, so i haven't thorougly read through it, but what are your goals? how old are you? and is this football training?