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Video T.J.

I

IronLion

New member
Since I have been filming some of my stuff lately I am going to start a new training journal with video of some of my stuff. I am doing mainly sprint/agility and plyo work right now. I can't do max effort stuff still, so my weight training is mainly grip, de, and simple 5x5 or 5x3 for me days.

this is a test video from my plyo work on the 3rd, I am trying to see how it works, feel free to download just right click and save


Medium Height Box Jumps~38"

let me know if the video works
 
white men can't jump....................

i guess when you get over 300lbs you can jump then huh???

dude im loving this, post up everything you can, a picture paints a thousand words, video even more. i will appreciate it when you post anything.

those are some sick ups. i used to be able to jump up to that height when i was 145 lbs in high school. not 320is....... sheeesh, your a beast.

X
 
Exodus said:
i used to be able to jump up to that height when i was 145 lbs in high school.
Click to expand...

Not trying to turn this into a pissingmatch but there is no way. You would still be able to hop some now if you could than.
 
PolishHammer1977 said:


Not trying to turn this into a pissingmatch but there is no way. You would still be able to hop some now if you could than.
Click to expand...

who says i cant.....................lol

im only 5"10 and i can still touch rim and now im 276lbs.

edit* i also mean i could jump up to a box waist high, not IronLion's waist, mine at 5'10.

X
 
I think you could get even higher if you put your upper body into it more. Or are you trying to limit how much you do?
 
If you watch it in really slow motion you can see that he clears it by 4-6 inches before he lands.


ironjump.jpg
 
Nice!

I find high box jumps scary to say the least, even when I jump over a wooden staff, I always feel like I'm gonna trip over :)
 
Box and stair jumps, high hurdles, ect. they are a little scary but that is why I use them, forces me to focus and perform like I would have to in a competition, otherwise I end up on my face.
 
Hey diddle diddle,
Spatts had a fiddle,
and Ironlion jumped up on that box like someone kicked him in the ass!
 
10/15/03

ME upper, slowly getting stronger, adding in more power moves in place of strength moves in preperation for a tryout in two weeks.

Incline Bench
225 x 5
275 x 5
315 x 5
315 x 5

BHNP on a hammer strength machine
3 plates 3x5

Hang Powersnatch
bar x a lot
135 x 5
135 x 5
185 x 3

Clean + 3 Pushpress
135
185
185
225

Powercleans
225 x 3
225 x 3
225 x 3
275 x 2

Close Grip bench
135 x a lot
185 x 10
225 x 10
275 x 8

Bench Recoils, I used the smith machine to warm up and broke it on my second rep, so I got the hell out of there, sorry smith machine squatters


I don't have bumper plates or shoes yet and i haven't done hardly any olympic lifts in two years, but i have to stop using that as an excuse and at least work on my form which has gone to shit in the meantime. Right now I am not pulling the bar towards me, I am not getting my elbows up on the rack, and I am moving way too sloooow. Anything else you guys see let me know.
 
Form looked pretty good on the p. cleans, especially considering you were barefoot, and probably a little fatigued from everything that came before them.

This is definitely one of my favorite threads on the board.
 
Don't be so hard on yourself big man. I thought the cleans were fine. A clean can always be faster, no matter how fast. Also, keep in mind, I am sure your CNS was already slightly taxed from doing Hang Snatches and Clean and Push Press first, so I am sure the cleans would have had more snap had you done them first.

As for your elbows, they looked to be at an adequate height. Not high enough if you were gonna compete in the C and J, but you're training for football, so who cares?? As long as the movement is quick and explosive. You have the same problem as I do with the rack. I've got 20 . 5" arms and my elbows only get about as high as yours in the video, you look like you have 20-21" guns, so it is hard to get an ultra high rack. If you ever want to compete in O-lifting, you'd have to train down your arms, but, like I said, the lift was in good form and explosive (would be even more explosive if you did them first in the session), which is all you should be concerned about, so don't sweat your elbows. I went to college with a kid whose elbows would point at the roof in his rack and he'd say "Now thats a rack", then I would flex in his face and say "Now thats an arm".

I do have a question though about your foot spacing. When I do power cleans I land with my feet spread a little wider and then bring them in, It looks almost identical to that dude on the under armour commercial is the best way I can describe it. I noticed your feet don't come to far apart when you land. Is your style better do you think? or is is just personal preference?

Also, about the shoes? Are Chuck Taylor's good enough or would you prefer real OL shoes like Otomix??
 
when I drop on a full clean I bring my feet apart, but with a light weight I don't really have to i guess, as far as shoes go i used to have a pair of addidas ol shoes, just the basic white and black with a velcro strap and exposed wooden soles...I loved them, I will order some more when i get some money

thanks for the encouragement, I was a little aggrevated when I looked at myself on film, but my speed was actually better as I went, so i was faster on my sets at 275 than at 185, it will come back with more practice.
 
WHy did you stop olylifting in the first place? :)

I noticed your upper back kinking over a bit during the explosion phase, cost you some power at a guess.

Barefott doesn't help. But doesn't look to bad at all, I can see a smidgen of arm pull though.
 
I stopped because I am an idiot :)

ok I have a question, I think I am pulling too much with my arms because I don't use a hook grip, and I feel like it makes me tense up and pull automatically. Did you notice a difference when you started hooking your thumb as far as being able to relax the arms more?
 
10-16-03 Short Sprint and Agility Work

I was using a weighted vest with about 40 pounds in it today and it kicked my ass, I was drained by the end of my "warm up" routine

Walking Lunges 4 x 20
Side Lunges 2 x 20
High knees 2 x 20
Skip for height 2 x 20

agility work: 5-10 seconds rest between reps, no rest between exercises
7 cone lateral cut x 5 (about 15 yards)
7 cone daigonal x 5
lateral and diagonals
L Test x 6 (3 to the right 3 to the left)
L Test with no vest x 2 right and left
L Test w/ Vest

Sprint work: 30 seconds rest between reps

20 yard full speed w/ vest x 4
20 yard full speed w/o vest x 1 (I almost ate shit b/c it was completely dark and my body had gotten used to the vest)

Not a bad little 20 minute workout, although the vest was way freakin harder than it looks
 
IronLion said:
I stopped because I am an idiot :)

ok I have a question, I think I am pulling too much with my arms because I don't use a hook grip, and I feel like it makes me tense up and pull automatically. Did you notice a difference when you started hooking your thumb as far as being able to relax the arms more?
Click to expand...

Yes It does help, but I still have to conciously think my arms as relaxed and long loose "ropes", and have confidence in my hips to propel the weight.
But at least when the grip is secure and not rolling around in you hands, it does make it easier to achieve this.
 
10-17-03 DE Lower

Olympic Squats w/ a 2-3 second pause at bottom
bar x a lot
135 x 10
225 x 8
315 x 3
315 x 3
315 x 3
315 olypause

Speed Box Squats
315 + 150 pounds of chain
5 x 3
Speed Box Squat

Snatch + Overhead Squats
3 x 8-10 at 135
OH Squat

Oly Complex
Snatch + OH squat + Drop Squat + Back squat into behind the neck push press
5 "reps"

Full Cleans working on hook grip
5 x 1 @ 225 I realized that without rotating plates the hook grip is impossible for cleans

Kettlebell swing throughs
3x8 w/ 2 70 pound KB's
Kettlebell Swingthroughs

all in all a pretty good dynamic day, I was having problems with patellar tendonitis toward the end so I cut out the single leg squats I had planned, I am going to have to use the weighted vest sparingly b/c i think it is what caused the tendonitis to flare up.
 
Great workout. Thanks for the vids. I love the swingthroughs.

Do you think there'd be any benefit to doing a variation on those, where the weights are outside your legs instead of inside? I'm just thinking of spatts' post the other day, where she did pullthroughs outside her legs instead of inside for a little variation.
 
10/20/ME Lower

Warm Up Core Work:
2x10 incline full situps with 25 pound plate behind head
2x10 landmine with weight

Hang Cleans
3 x 3 @ 225

Hang Snatch
3x135
3x185
3x185

High Bar Olympic Squats
135 x 10
225 x 10
315 x 3
315 x 3
405 x 3

done as atf as atf gets and paused for a 2 count at the bottom except for last set

Plyo (w/ 40 pound weighted vest) Complex in between Squat sets:

6 side jumps over bench
5 drop jumps of bench into depth jump into knee tuck


Strict RDL
135 x 12
225 x 8
315 x 8

Pinch Blocks
25 x 20
35 x 12
35 x 15
 
IronLion said:
I stopped because I am an idiot :)

ok I have a question, I think I am pulling too much with my arms because I don't use a hook grip, and I feel like it makes me tense up and pull automatically. Did you notice a difference when you started hooking your thumb as far as being able to relax the arms more?
Click to expand...

you should switch to the hook; after a while it is not painful at all--strange. It helps with form and allows you to clean and snatch more weight even if you have a great grip.
 
10/22/03 ME UPPER + Skill and Agility

Standing OHP, no legs
bar x 10
135 x 10
185 x 6
185 x 6
Behind the neck
185 x 6
185 x 6

Pin Presses, 3 inches off chest
135 x a lot
225 x 10
315 x 6
315 x 6
315 x 6
315 x 3

Double Hammer Curls
2 x 10 at 65
Superset with reverse curls
2 x 10 at 95

that was it, not much volume, didn't feel strong again...hope I get my strength back someday


Skill and Agility

Warm Up
walking Lunges 2 x 20 yards
reverse walking lunges 2 x20
squat side shuffle 2 x 20
high knees 2 x 20
stiff leg run 1 x 20
ass kickers 2 x 20
stiff leg bounds 1 x 20
skip for height 1 x 20
skip for speed 1 x 20

70% sprints 2 x 100

just couldn't get my legs to wake up..still fucked from the complexes monday night/tuesday morning

agility work:
15 yard 5 side cuts x 5
forward reverse 15 yards x 5

skill:
working on hooks and leaning on the hoop
right x 10-15
left x 10-15

sprint-react
about 15
video of some of the skill work

as you can tell I had no spring in my legs today

hill sprints, racing my partner
2 x 80 yards full capacity, lost both times...fuckfuckfuckfuck

laid in goose shit after my second loss, made me feel much better

i think my dog had the right idea today, he slept in my fiance's lap the whole time snoring and farting like mastiffs do...:D
 
10-24-03 Cleans

Finally found a place to train that has bumpers, so I worked on my powerclean a little and did some bench

warm up
Incline sit ups w/ 25 pound plate behind my head 2 x 10
oh squat x 10 @ 89
Drop squat x 10 @ 89
Hands free front squat x 10 @ 89

Powercleans
8 @ 70
6 @ 90
6 @ 100

4 @ 120
4 @ 120
2 @ 140
1 @ 140
1 @ 140
some input would be appreciated, my rack needs a lot of work and I am all over the place??

Squat Clean
3 @ 120

Close Grip Bench
225 x 10
315 x 4
 
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