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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
coolcolj
New member
Well I did some foam rolling for my whole lower body yesterday, and some tennis ball massage work for some of my upper boy as well. d**n I think it took 2-3 hours! 
Must have burnt quite a few calories
anyway I was doing my tricep and found this spot on both arms, inbetween the bicep and tricep on the outer side, which is partly part of the outer tricep, that hurts so much from a light touch that it feels like someone stabbed my arm!! Massive trigger point cluster there, extremely tight. Even touching it now with my fingers wrecks. I already know why as well - holding my arms up, in a semi reverse curl position, for years typing on a computer keyboard and using the mouse, uses this muscle area a lot....
Probably has a large influence on benching and pressing moves me thinks
calves, and outer side of the lower legs still hurts like a pregnant dog as well, so tight and dense collection of trigger points everywhere. After every foam roll and massage session here, my ankle mobility just gets better and better
body is still a mess, just a lot better than it used to be. Man I was in pretty bad shape a month ago!
d**n hammies and adductors are still pretty sore...
Must have burnt quite a few calories
anyway I was doing my tricep and found this spot on both arms, inbetween the bicep and tricep on the outer side, which is partly part of the outer tricep, that hurts so much from a light touch that it feels like someone stabbed my arm!! Massive trigger point cluster there, extremely tight. Even touching it now with my fingers wrecks. I already know why as well - holding my arms up, in a semi reverse curl position, for years typing on a computer keyboard and using the mouse, uses this muscle area a lot....
Probably has a large influence on benching and pressing moves me thinks
calves, and outer side of the lower legs still hurts like a pregnant dog as well, so tight and dense collection of trigger points everywhere. After every foam roll and massage session here, my ankle mobility just gets better and better
body is still a mess, just a lot better than it used to be. Man I was in pretty bad shape a month ago!
d**n hammies and adductors are still pretty sore...
coolcolj
New member
New Kelly Baggett article -
The Top 10 Mistakes When Training For Vertical Jump
http://www.higher-faster-sports.com:80/vjmistakes.html
The Top 10 Mistakes When Training For Vertical Jump
http://www.higher-faster-sports.com:80/vjmistakes.html
coolcolj
New member
My vertical jump formula rocks!!! At least for guys around 5'9" 
it looks like 2xBW full oly squat = a 33-34 inch vertical jump for people with good jumping form and decent explosiveness.
mldj
I have to agree this formula is spot on for me, so lesson learned
5'8.5"
150 lbs bodyweight
300 lbs full squat
((300 * 0.43) / 150) * 39 = 33.5
Or for us, european folks 85 centimetres, exactly how much I jump
it looks like 2xBW full oly squat = a 33-34 inch vertical jump for people with good jumping form and decent explosiveness.
coolcolj
New member
Saturday 7th June - Micro Cycle 8 - Week 7 - Day 2
Bodyweight = 85.9kg 189lbs in partial winter clothing
same weight as last week - either I'm at maintenace, of I've gained some muscle mass from the squatting, so re-comping a bit. Waist measurement tomorrow will confirm
finally managed to play on the outdoor court complex with 8 feet netball rims at the back of each hoop. Netball chicks on a break today I guess...
Outdoor BBall complex - with 8 foot netball rims at the back - Nike Free 7.0 Trainer
65 mins total
1) did some dribbling, shooting and some low intensity moves for about 25 mins. Dribbling is getting pretty darn good, almost superstar point guard good, but maybe not in a real game
Can dribble between the legs, behind and in front, in all directions, with or without spins, decently with either hand now. Practise makes perfect, even just once a week...
2) did max effort jumps of all types for another 40 mins, plus some dunks on the 8 foot netball rims, resting about a 30 secs to 2 mins between jumps
pretty flat today, that last workout's fatigue from all that straining still lingering around nervous system wise. Legs felt ok though, landings were great - feeling soft and stable, pain free and I can freeze and lock up a 1/4 squat landing instantly, and then bounce out into 1-2 smaller hops if I so desire. Definite sign of the recent strength gains coming through there.
Lethargic feeling = no hops. Down 2 inches overall from last week which is already lower than my recent best! My running jump today was at least 3inches lower than the highest I have jumped here at 200lbs...
standing VJ an inch lower than my best here, and one step jump also 3 inches lower. Some big gains are in the works soon, I can tell
Running jump not transitioning well from the run to the plant and jump, I can feel a braking, laggy feeling, wasting the run up speed. But everything feels smooth and soft/floaty feeling.
Improved my running one leg jump 2 inches though. I just changed my form, from a stiff legged snap off the ball of the foot, to a more relaxed, heel-toe drive with a slightly bent take off leg.
next week is week 8, so I might cut back on the Sumo deadlifts to allow a bit of a small deload. But I think I will soldier on until I hit my short term goal of 295x8 on full oly squats and do a proper deload, moving into more power/jumping work to peak out my jump. I will be at a 385lb 1RM by then, around 2xBW if I stay at my current bodyweight. According to my vertical jump formula I should be jumping around 33-34 inches, +2 off a step and sometimes +4 off a run. Enough to grab a 10 foot rim a little bit from a standing jump. Will have a bit of fun on that 9'8" court when I get there
Bodyweight = 85.9kg 189lbs in partial winter clothing
same weight as last week - either I'm at maintenace, of I've gained some muscle mass from the squatting, so re-comping a bit. Waist measurement tomorrow will confirm
finally managed to play on the outdoor court complex with 8 feet netball rims at the back of each hoop. Netball chicks on a break today I guess...
Outdoor BBall complex - with 8 foot netball rims at the back - Nike Free 7.0 Trainer
65 mins total
1) did some dribbling, shooting and some low intensity moves for about 25 mins. Dribbling is getting pretty darn good, almost superstar point guard good, but maybe not in a real game
Can dribble between the legs, behind and in front, in all directions, with or without spins, decently with either hand now. Practise makes perfect, even just once a week...
2) did max effort jumps of all types for another 40 mins, plus some dunks on the 8 foot netball rims, resting about a 30 secs to 2 mins between jumps
pretty flat today, that last workout's fatigue from all that straining still lingering around nervous system wise. Legs felt ok though, landings were great - feeling soft and stable, pain free and I can freeze and lock up a 1/4 squat landing instantly, and then bounce out into 1-2 smaller hops if I so desire. Definite sign of the recent strength gains coming through there.
Lethargic feeling = no hops. Down 2 inches overall from last week which is already lower than my recent best! My running jump today was at least 3inches lower than the highest I have jumped here at 200lbs...
standing VJ an inch lower than my best here, and one step jump also 3 inches lower. Some big gains are in the works soon, I can tell
Running jump not transitioning well from the run to the plant and jump, I can feel a braking, laggy feeling, wasting the run up speed. But everything feels smooth and soft/floaty feeling.
Improved my running one leg jump 2 inches though. I just changed my form, from a stiff legged snap off the ball of the foot, to a more relaxed, heel-toe drive with a slightly bent take off leg.
next week is week 8, so I might cut back on the Sumo deadlifts to allow a bit of a small deload. But I think I will soldier on until I hit my short term goal of 295x8 on full oly squats and do a proper deload, moving into more power/jumping work to peak out my jump. I will be at a 385lb 1RM by then, around 2xBW if I stay at my current bodyweight. According to my vertical jump formula I should be jumping around 33-34 inches, +2 off a step and sometimes +4 off a run. Enough to grab a 10 foot rim a little bit from a standing jump. Will have a bit of fun on that 9'8" court when I get there
coolcolj
New member
8th June 2008
Fee OK, slight fatigued feeling, but not too sore overall.
Waking pulse was 58 bpm, that's pretty low compared to how high it would get back when I used to push myself well into overreaching, up into the high 60 bpm. So while I'm fatigued for explosive and fast stuff like jumping, it's not bad enough to effect slow movements and strength gains yet.
weighed 85.5kg 188lbs this morning
waist is 33.5 inches - around belly button - down 0.25 inches from 2 weeks ago
I ate a lot last night, volume and calorie density wise.
Drop in waist size surprised me, I sorta expected it to go up as I have been eating more the last few weeks, and haven't been able to do much walking due to the rain. I suppose all the long foam roll sessions make up for that
Upper thigh measured at 26.5 inches, hips/glutes 40 inches (+0.5)
Leg size is the same, so I have gained muscle mass there with a drop in waist size, and obviously my glutes are bigger.
Legs feel and look bigger too. So I'm hitting and recruiting the right muscle properly for jump power - the glute
I'm not in bad place really, eating enough to fuel strength gains, and size (not really important, but it helps my strength) but low enough to still lean up at a rate of 0.5lb a week, and drop my waist 1/4 inch every 2 weeks.
With this http://home.fuse.net/clymer/bmi/
it puts me at 13.5% bodyfat. Down another 0.5% from 2 weeks ago
waist/torso is starting to look real streamlined, still no sign of abs though, but they feel like they're sticking out more
Who knows, my strength and fat loss goals might be achieved around the same time
With a 26-27 inch thigh on a 30 inch waist, most probably
some foam rolling and self myofascial release planned today - mostly upper body. Raining agin, so no walking I guess
Fee OK, slight fatigued feeling, but not too sore overall.
Waking pulse was 58 bpm, that's pretty low compared to how high it would get back when I used to push myself well into overreaching, up into the high 60 bpm. So while I'm fatigued for explosive and fast stuff like jumping, it's not bad enough to effect slow movements and strength gains yet.
weighed 85.5kg 188lbs this morning
waist is 33.5 inches - around belly button - down 0.25 inches from 2 weeks ago
I ate a lot last night, volume and calorie density wise.
Drop in waist size surprised me, I sorta expected it to go up as I have been eating more the last few weeks, and haven't been able to do much walking due to the rain. I suppose all the long foam roll sessions make up for that
Upper thigh measured at 26.5 inches, hips/glutes 40 inches (+0.5)
Leg size is the same, so I have gained muscle mass there with a drop in waist size, and obviously my glutes are bigger.
Legs feel and look bigger too. So I'm hitting and recruiting the right muscle properly for jump power - the glute
I'm not in bad place really, eating enough to fuel strength gains, and size (not really important, but it helps my strength) but low enough to still lean up at a rate of 0.5lb a week, and drop my waist 1/4 inch every 2 weeks.
With this http://home.fuse.net/clymer/bmi/
it puts me at 13.5% bodyfat. Down another 0.5% from 2 weeks ago
waist/torso is starting to look real streamlined, still no sign of abs though, but they feel like they're sticking out more
Who knows, my strength and fat loss goals might be achieved around the same time
With a 26-27 inch thigh on a 30 inch waist, most probably
some foam rolling and self myofascial release planned today - mostly upper body. Raining agin, so no walking I guess
H
hehateme000
Guest
whats ur program for vert bro??
coolcolj
New member
hehateme000 said:
read my freaking journal!
basicly - squat one day, and jump 4 days later
I only squat once a week
always trying to get my full oly squat as high as I can relative to my bodyweight and practise jumping regularly. Focusing on recruiting the glutes, getting them as big and strong as I can. Then every so often I cutback on the squats to reduce the fatigue and peak out my jump and see where it is
H
hehateme000
Guest
coolcolj said:read my freaking journal!
basicly - squat one day, and jump 4 days later
I only squat once a week
always trying to get my full oly squat as high as I can relative to my bodyweight and practise jumping regularly. Focusing on recruiting the glutes, getting them as big and strong as I can. Then every so often I cutback on the squats to reduce the fatigue and peak out my jump and see where it is
Haha my bad, ill read through it bro
thats good cuz in my training routine im only gonna do legs once....so when u jump 4 days later do u see how high u can jump or do u do exercises? or do i need to read over ur journal
coolcolj
New member
yes read my jounal, like I posted just above what I did at BBall yesterday....
but I just do max effort jumps to practise my form and see how high I get. I do all types of jumps, standing, off one step, 2 steps, running off one leg etc. practise dunking on low rims as well, when I get the chance to.
all sports specific stuff
right now I don't do any jump exercises, but later on I might when I deload from the strength work to peak out my running jump
but I just do max effort jumps to practise my form and see how high I get. I do all types of jumps, standing, off one step, 2 steps, running off one leg etc. practise dunking on low rims as well, when I get the chance to.
all sports specific stuff
right now I don't do any jump exercises, but later on I might when I deload from the strength work to peak out my running jump
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