Creation of an Explosive Mofo - My Training Journal :)

[coolcolj]

Saturday 26th April - Micro Cycle 8 - Week 1 - Day 2

Bodyweight = 86.7kg 190.7lbs in shorts and t-shirt

Bodyweight back up a little from the food and water weight, I ate more this week, meat/protein wise. Felt much stronger and more powerful as a result.
Still feel like I leaned up though, will see tomorrow when I measure my waist.

Would you believe my hamstring are still sore from 4 days ago!!!
They were pretty painful when I did those front/back leg swings

Not a bad session, went back to the other court with the 8 feet netball rims on the back off each court.
There was a 4 on 4 and 3 on 3 tournament ahppening on some of the many courts here

Outdoor BBall complex - one with 8 feet rims at the back of each court - Nike Free 7.0 Trainer

1.25 hours total

started with shooting, dribbling moves etc for 45 mins, continuously
Then 20 mins of jumping, with about a mins rest in between each, so around 20 or jumps of all types

shooting was ok, moves were snappy, smooth and explosive. Achey hamstrings didn't effect things too much. No knee issues today, on both the jumping and landing, even though my left kneee is still tender.

Jumps were only about 90% effort, my body just wasn't able to jump all out today, seemed a bit scared, approach speed were all pretty slow and timid, and the low sun level created long shadows that seemed to stuff up my timing. Had a lot of miss jumps.

Highest jump, that felt closer to 100% effort, got my wrist within an inch of the bottom of the 9.5 feet backboard. Off a 3 step approach and with not much knee bend or with a pretty slow and lazy approach. And as always the forward lean and reach on a backboard touch takes away at least an inch from the jump reach height. That beats the highest I've gotten here with that type of jump by an inch!

Not bad and my leg/squat strength is well down from when I was jumping at my highest here at 200lbs bdoyweight. Should see some decent gains when I regain my leg and hip strength. Honestly the squatting really feels like it helps a lot, when I do it properly and get my glutes into it, more torque in my jump.

Left before I totally tired myself out.

 

[coolcolj]

overall achey feeling, but no major body part that sticks out as being more sore, so that's a big change from previous weeks. Usually my lower back and lower legs feel more trashed.
Daily ankle mobility work and walking again helping a lot here I feel.


weighed 85.9kg 189lbs this morning
and waist is still 34.5 inches measured loose, so no changes.
Guess I hit maintenance calories this week, need to cut back on the nuts.

I'm actually lighter right now though, after some pooping and pissing
85.6kg 188.3lbs

25 min moderate pace walking again today and everyday this week except workout days and Friday, to rest up for BBall the next day

 

[coolcolj]

check this out

http://www.youtube.com/watch?v=epZjMuRRXLo&fmt=18

 

[coolcolj]

Tuesday 29th April - Micro Cycle 8 - Week 2 - Day 1

Cold day today - didn't feel energetic, so it took a while to warmup and get the CNS fired up, but workout went well.

Body weight at gym - 193lbs in winter clothing
Workout time - 1.5 hours
Workout rating - 8/10

General warm up -

4 min moderate speed walk on treadmill
My hip flexor/glute activation move
1 set each of my usual dynamic mobility exercises
scapular pushup on bench x 8
behind the neck band pull aparts - green mini-band help 3/4 length 2x 8
lateral deep lunge 2x8
single leg RDL mobility + psoas activation walk

3x10 seconds rope skipping - 30secs rest

45lb oly bar complex - slow clean pull, GM onto toes, high hang powerclean, military press - 5 reps each


Sumo Deadlift - Nike Free 5.0 Trainer shoes - doubled overhand hooked grip

explosive up, semi dropped down - 111lbs 2x3, 155x3, 205x3, 243x3, 293x2

explosive up, semi dropped down - outer feet lined up with outer rings.
1) 313lbs x 3 --> slow
2) 313lbs x 3 --> not much better
3) 313lbs x 3 --> faster, didn't feel too tiring as well

Up the load 10lbs. Was nerve racking to start, as I haven't held any loads this heavy in a few weeks, but the groove and feel for the weightscame back pretty quickly.
Took a while to get the speed up, but set 3 was good, slowest rep was the first one at 1 sec or so. Didn't even feel that tired after the 3rd set. Definitely feels like my strength is up.

video of the main worksets, set 2 and 3. Didn't get set 1 due to a stuff up!
Put some funky lounge music on it
right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj/Movies/CCJ_SumoDeadlift_313_2x3_Explosive_29April08.mpg


Front Squats walkouts - Nike Free 5.0 Trainer shoes - no Belt

unrack slowly walk back, hold for 10 secs while pulsing up and down reactively with 1 inch knee bend, then slowly walk back and rerack

2 min rests
95lbs, 135lbs, 185lbs, 195lbs x3 sets


Extra stuff, Cool down, upper body and stretches

Heavy bag punching - 3 mins
started easy and up to moderate effort working on form, with a few heavier punches.

dip shrug - 5sec hold + 3 reps, BW 12 reps with a slight hold at top on each rep

Upper body/shoulder prehab stuff 2kg dumbell x8
Pushups on bench 2x5
Lying L-Flye cuff rotation
single arm Cuban rotation
single arm lying on back subscap rotation
single arm lying on side cross body raise
low pulley cable row to stomach - 20lbs x 8

Leg lowering AB exercise - slow tempo
warmup - supported leg raise x 5
1.5 mins rest - 1x5

Side bridge hold
30 secs each side - freaking hard!!!

Stretching for whole body

 

[coolcolj]

A little sapped, and moderately sore all over - pretty evenly at that

lips a little swollen, dry and inflamed --> cortisol is up

pretty happy with my bodyweight direction right now, I'm fully carbed up and holding a lot of water, but the scale is still down from where I was last like this with all the carbs.
The walking is helping

 

[coolcolj]

yesterday I felt sapped, my legs and hips felt heavy and achey

Then later I helped my brother load up and carry a treadmill into his house. I didn't have to do much as we had 4 people.
Followed by my usual 25 min moderate speed walk

And today that light snappy feeling is back in my legs, except with a worked over sensation that you get because you exercised - ie from the walk. I mean my glutes and feet have some fatigue from the walking in that sense, but not in a bad way.
The walking is helping general recovery a lot from what I can tell. Before it would take at least till Friday before I get that feeling back into my legs. Recovering twice as fast it seems like....

seems to add a "tone" to the my legs as well

 

[coolcolj]

You know I've been fiddling around with how I walk downstairs, when my knees were really irritated and achey.
And it's possible to walk downstairs using your glutes, as opposed to quads and putting more pressure on the knee. You sorta arch you butt back and pop the hip slightly sideways. You can feel tension in the IT band area. It really takes the pressure off the knee.

I think since I started walking downstairs like this, this has carried over to how I land when jumping and other movement patterns.

 

[coolcolj]

from Eric Cressey's newsletter

Q: In your newsletter about Pete’s results on the Maximum Strength program a few weeks ago, I noticed that you mentioned peak power as one variable that you tested. How and why do you do that?

A: To calculate peak power, you’ll need a vertical jump height and the athlete’s body weight. We always calculate peak power with our athletes simply because we know that their body weights won’t remain perfectly constant – and it provides a way to measure absolute power output. If an athlete gains 15 pounds, but his vertical jump stays the same, then he’s still gained power – just not in a relative sense. The vertical jump provides your relative power measure, and your peak power output is your absolute measure; both relative and absolute power are important in most sports.

We utilize the Sayers equation to calculate peak power. Traditionally, the Lewis equation has been used for this purpose, but research from Sayers et al. found that the Lewis equation really just predicted average power. As such, they came up with a new equation that more accurately reflects peak power. I’ve uploaded a Microsoft Excel spreadsheet with the Sayers equation calculation; you can download it HERE.

http://www.ericcressey.com/sayersequation.html

With this spreadsheet, you just have to change the body weight (pounds) and vertical jump (inches) in yellow, and the peak power will be displayed in green. Normally, the Sayers equation takes kilograms and centimeters, but I just incorporated some calculations to make it more friendly for those of us who aren’t too good with the metric system.

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http://www.topendsports.com/testing/vertical-jump-power.htm

Vertical Jump Power Calculation

Vertical Jump tests are usually just reported as the distance jumped in centimeters or inches. This does not always tell the full story. A heavier person jumping the same height as a lighter one has to do much more work to move a larger mass. Therefore it is sometimes useful to convert the score to units of power or work.

The mechanical work performed to accomplish a vertical jump can be determined by using the jump height distance that was measured (using Work = Force x Distance where Force = Mass x Acceleration). However, Power can not be calculated (Power = Work / time) since the time that force is acted on the body is unknown. Power can be directly measured using a force plate, though these are not readily available. Over time a few different formula have been developed that estimate Power from Vertical Jump measurements. A few of these are presented below, with examples.

The examples below all use a hypothetical vertical jump of 60 cm (0.6 meters or 23.5 inches) by a person 75 kg and 180 cm. As you can see, there are widely different results achieved. This is partly due to it not always being clear if peak power or average power is being estimated.


Lewis Formula

The Lewis formula or nomogram (Fox & Mathews, 1974) is a commonly used formula (found in many high school text books). This formula only estimates average power, and is based on a modified falling body equation. The original formula used the units of kg¡¤m¡¤sec.-1. To convert it to Watts, the standard unit for Power, factor of 9.81 has been added.

Average Power (Watts) = ¡Ì4.9 ¡¤ body mass (kg) ¡¤ ¡Ìjump-reach score (m) ¡¤ 9.81

Example
Average Power = (square root of 4.9) x body mass(kg) x (square root of jump distance(m)) x 9.81
Average Power = 2.2136 x 75 x 0.7746 x 9.81
Average Power = 1261.6 Watts


Harman Formula

To improve on the limitations of the Lewis formula, Harman et al. (1991) established equations for both peak and average power through multiple regression procedures. The two equations are listed below:

Peak power (W) = 61.9 ¡¤ jump height (cm) + 36.0 ¡¤ body mass (kg) + 1,822
Average power (W) = 21.2 ¡¤ jump height (cm) + 23.0 ¡¤ body mass (kg) ¨C 1,393

Examples
Peak power (W) = (61.9 x jump height (cm)) + (36 x body mass (kg)) + 1822
Peak power (W) = (61.9 x 60) + (36 x 75) + 1822
Peak power (W) = 3714 + 2700 + 1822
Peak power (W) = 8236 Watts
Average power (W) = (21.2 x jump height (cm)) + (23.0 x body mass (kg)) ¨C 1393
Average power (W) = (21.2 x 60) + (23 x 75) - 1393
Average power (W) = 1272 + 1725 - 1393
Average power (W) = 4390 Watts


Johnson & Bahamonde Formula

Johnson and Bahamonde (1996) also developed formula for the calculation of peak and average power from the vertical jump test, using the countermovement jump. These equation use the additional factor of body height.

Power-peak (W) = 78.6 ¡¤ VJ (cm) + 60.3 ¡¤ mass (kg) -15.3 ¡¤ height (cm) -1,308
Power-avg (W) = 43.8 ¡¤ VJ (cm) + 32.7 ¡¤ mass (kg) -16.8 ¡¤ height (cm) + 431

Examples
Peak power (W) = (78.6 x VJ (cm)) + (60.3 x mass (kg)) - (15.3 x height (cm)) -1308
Peak power (W) = (78.6 x 60) + (60.3 x 75) - (15.3 x 180) - 1308
Peak power (W) = 4716 + 4522.5 - 2754 - 1308
Peak power (W) = 5176.5 Watts
Average power (W) = (43.8 x VJ (cm)) + (32.7 x mass (kg)) - (16.8 x height (cm)) + 431
Average power (W) = (43.8 x 60) + (32.7 x 75) - (16.8 x 180) + 431
Average power (W) = 2628 + 2452.5 - 3024 + 431
Average power (W) = 2487.5


Sayers Formula

The Sayers Equation (Sayers et al. 1999) also estimates peak power output (Peak Anaerobic Power output or PAPw) from the vertical jump.

PAPw (Watts) = 60.7 ¡¤ jump height(cm) + 45.3 ¡¤ body mass(kg) - 2055

Example
PAPw = (60.7 x jump height(cm)) + (45.3 x body mass(kg)) - 2055
PAPw = (60.7 x 60) + (45.3 x 75) - 2055
PAPw = 3642 + 3397.5 - 2055
PAPw = 4984.5 Watts

 

[coolcolj]

for me with a 32 inch vertical jump and a 86.5kg 190lbs average clothed bodyweight
I get 6719.45 watts of peak power with the Sayers Equation

All I have to do is get my strength levels back up to 330lbs x8 full oly squat level and my power levels should jump up a lot. I'm around 90lbs under that now...

Kelly Baggett's 42 inch vertical jump at 160lbs gives out 7580 watts.
That's where I need to be at least

Squat DR's 46.5 inch vertical jump at 210lb bodyweight = 9325.26 watts!!

 

[coolcolj]

It's maths time

so with my 86.5kg bodyweight and 32 inch VJ I get 6719.45 watts for peak power with the Sayers formula

Sayers Formula
WATTS = (60.7 x jump height(cm)) + (45.3 x body mass(kg)) - 2055

you can manipulate the numbers around for some fun.

If I keep the same power output but drop my bodyweight to 75kg 165lbs, let's see how high my vertical jump increases...

6719.45 = (60.7 * vj) + (45.3 * 75kg) - 2055
8774.45 = (60.7 * vj) + 3397.5
5376.95 = (60.7 * vj)
5376.95 divided by 60.7 = VJ

VJ = 88.6 cm 35.4 inches

I gain 3.4 inches by dropping 25lbs. Doesn't quite add up, I would have expected more inches, like 5.....
I will definitely need regain all my strength back for a 40 inch vert