J4GGA2's Log: Becoming More Athletic

[j4gga2]

Saturday 4th of December
Max-effort Upper

Push Press

• up to 57.5 x 5

Nice

15min:

• Low-Incline DB Press: 17.5 x 3 x idk
• Half-Kneel SA Pulldown: 45 x 2 x 15, 50 x 2 x 12

Long-Sit L Raise Pyramid

• 2s x 5 ea
• 3s x 5 ea
• 4s x 5 ea
• 5s x 5 ea
• 6s x 5 ea
• 5s x 5 ea
• 4s x 5 ea
• 3s x 7 ea
• 2s x 10 ea
• Arm by side hold: ~3min

Monday 6th of December
Upper High

Slightly new weekly layout with more overall volume

Z-Press / NG Chins

• 30 x 8 x 5 / bw x 8 x 5

Pretty cruisey

15 min EDT

• SA DB Row: 25 x 15 ea, 30 x 3 x 15 ea
• Low-Incline DB Press: 15s x 10 ea, 20s x 10, 7

Arm Circles: 2 sets, 1.25 kg plate

• 10 fwd/bwd by side (chest-supported)
• 10 in/out in front (chest-supported)
• 10 Y raises
• Repeat standing

[j4gga2]

Tuesday 7th of December
Lower Low

Ankle Prep:

• Calf Isos: 40x30s tall, 40x20s mid, 40x10s low
• Extensive Hops: 3 x 40-50

Pairing A: 15 minutes

• RDL: 60 x 15, 90 x 10, 90 x 15
• Goblet FFESS: 15 x 15, 20 x 15, 30 x 15

Pairing B: 2 sets

• Side Plank Taps: 2 x 8
• 3-Way GHR Sit Up: 2 x 4 each

Iso:

• Back Extension: 60s

Bitched it. 90s next week

[j4gga2]

Wednesday 8th of December
Acceleration

Warm-Up:

• 150-200 total pogos (multi-directional)
• 4 x 60m squatty run
• progressive accels (tall to low)

Curves:

• 6 x 20m (2L, 4R) tight curve, kneeling starts

Linear:

• 4 x 20m, Kneeling starts

Really feel like I’ve hit a stride with organising my training:

• 1-2 heavy sessions per week
• 1-2 lighter sessions per week
• 1-2 sprint sessions per week
• Use a high/low structure to manage fatigue

So far, working an absolute treat

[j4gga2]

Thursday 9th of December
Upper Low

Pairing A: 20 minutes

• Alt Hook-Lying DB Bench: 20s x 10, 10, 9, 6
• T-Bar Row: 20 x 20, 15, 12, 12

Pairing B: 15 minutes

• High Incline DB Press: 17.5s x 8, 8, 5, 15s x 10
• Half-Kneel SA Pulldown: 50 x 3 x 10, 55 x 8

Iso:

• Deficit Push-Up: 2 x 1min

Pump:

• Seated Lateral Raise: 7s x 3 sets
• SA DB Preacher: 12.5 x 6, 10 x 8, 6

[j4gga2]

Friday 10th December
Lower High

Tired and hungover and didn’t have a full heavy session in me. Went for power work instead.

5 sets:

• Trap Bar Jumps: 65 x 5 reps
• Banded Pogos: various x 30-40 reps
• Intensive Jump: 3-5

Sunday 12th December
Sprint

Beach holiday so no weights. Lots of sprints this week.

Warm-Up

• 10/10/10 drill on sand, walk-in start
• 15 step sprint, jog-in start

Sprints:

• 40m, jog in start
• 2 x 40m, curve scissor entry (1xL, 1xR)
• 40m, R-R-L-L hop entry

[Koestrizer]

SquatU kinda is a tool… I didn’t agree with him for some time already but then he came up with some very weird stuff (I suspect to sell his stuff better?).

[j4gga2]

Monday 20th December
Upper High

Volume:

• OHP: 35 x 5 x 5, 40 x 3 x 5
• Chins: 8 x 5 various grips

Assistance: 15 minutes

• Handle Push-Ups: 5 sets
• SA DB Row: 32.5 x 4 x 12

Pump:

• SA DB Preacher Curl: 10s x 3 x 10
• L Raises: 3s x 2 sets

[j4gga2]

Tuesday 21st of December
Lower Low

Extensive Hops:

• ~200 contacts

Pairing A: 15 minutes

• DB RDL: 25s x 3 x 15
• IL Rack KB Lateral Box Squat: 16 x 3 x 12 ea

Pairing B:

• Zercher Jefferson Curl: Bar x 2 x 5
• KB Side Bend: 24 x 2 x 25

Iso:

• Zercher BSS Hold: Bar x 1:05 ea

[j4gga2]

Wednesday 22nd of December
Acceleration

R Hip Flexor has been a bit tender. Not sure if it constitutes a full strain but didn’t want to hit full-intent accels. Instead went for a capacity session

Warm-Up:

• Lots of hops
• 8 Vector cuts

Capacity:

• 5 x 10/10/10 drill, various stances*
• 1 x 8/15/15 drill on semi-circle, half kneel start

*Stances used

• Set 1: Tall Fall
• Set 2: Crossover
• Set 3: Tall Kneel
• Set 4: Hip Turn
• Set 5: Lateral half kneel

[j4gga2]

Friday 24th of December
Lower High

Warm-Up

• Lots of hops
• Various ankle isos

Volume:

• Front Squat: 80 x 6 x 5
• Various Box Jumps: 6 x 3-5

Assistance A: 15 minutes

• Nordics: 4 x 3
• KB Pass-Through Lunges: 24 x 15, 15, 16

Assistance B

• Split Slideouts: 3 sets
• Rec Fem SLR thing: 3 sets
• Copenhagens: 1 half-ass set

[j4gga2]

Saturday 25th of December
Cheeky Arm Pump

Woke up early so thought I’d hit the gym before festivities began.

30 min circuit:

• Alt Seated DB Curls: 10s x 5 x 12-15
• DB Lateral Raises: 5s x 4 x 12
• Alt Hook-Lying Skullcrushers: 8s x 4 x 12
• Sleeper ERs: 4s x 3 x 8

[j4gga2]

Monday 27th of December
Upper High

Did some warm-up circuity stuff

OHP / Chins

• 35 x 2 x 5, 40 x 6 x 5 / 8 x 6 various grips

T-Bar Row Stretch

• 40kg x idk

[j4gga2]

Monday 3rd of Jan
Rep Day

@Voxel you might find this useful for your goals

Trialing a new way to organise training, “The Quadrant System” from Daniel Bove of the New Orleans Pelicans. All going well, this model can inform programming for my athletes in the New Year

The quadrant system; allowing creativity and structure in planning and...

Under the model, all training days fit somewhere along two spectra:

• Low to high intensity
• Low to high volume

This creates four quadrants:

1. Low volume, low intensity
2. High volume, low intensity
3. High volume, high intensity
4. Low volume, high intensity

Quadrant 1 days are effectively rest days
Quadrant 2 days are for hypertrophy, prehab and aerobic conditioning
Quadrant 3 days are for strength and competition
Quadrant 4 days are for speed and power

Grouping training days in this fashion makes it easier to consolidate stressors and work around an inconsistent training schedule. This suits me very well.

The aim is to follow the below schedule:

• Monday + Thursday: Q2
• Tuesday + Friday: Q4
• Wednesday + Saturday: Q3
• Sunday: Off / Q1

eBook link: https://dashboard.editionguard.com/products/daniel-bove-pmphq/the-quadrant-system-navigating-stress-in-team-sport-ekwwgqa

Today’s training:

Tempos:

• 15% Incline Treadmill: 3 x 6 x 15s @ 10km/h

EDT 1: 12min

• SL Leg Press: 40 x 3 x 10
• CS T-Bar Row: 30 x 2 x 15, 35 x 2 x 10

EDT 2: 10min

• Zercher Good Morning: 40 x 2 x 15
• Alt DB Z-Press: 8s x 2 x 15 ea

Wasn’t even that much volume but I was cooked. That’s what I get for being lazy with training this week.

[j4gga2]

Wednesday 5th of Jan
Q4

Above the Knee Block Pull / Lat. Broad Jump

• up to 200 x 4 x 1 / 6 x 2 ea

Bench Press: 70 x 3 x 6

Friday 7th of Jan
Q3

Sprints: 5 sets

• 5m, 30s rest
• 10m, 60s rest
• 15m, 90s rest
• 20m, 120s rest

Different start position each set

Saturday 8th of Jan
Q2

3 hours sleep, so full Q4 wasn’t happening

Giant Set:

• DB Kickstand RDL: 10s x 3 x 15
• NG Pulldown: 35 x 3 x 15
• Goblet Squats: 15 x 3 x 15
• SA DB Floor Press: 10 x 3 x 15

[j4gga2]

Sunday 9th of Jan
Q4

Warm-Up:

• Some KB stuff for the hips
• Some extensive jumps for the ankles

Front Squat:

• 90 x 3 x 5

NG Chin-Up / DB Side Bends

• +15 x 3 x 5 / 10 x 25, 15 x 20, 20 x 15

[j4gga2]

Monday 10th of January
Q2 - Tempos & Volume

Tempos:

• 2 x 100m
• 13 x 60m

Varied run styles including normal running, one-arm, pistol and low-knee

Pairing A: 15 minutes

• Zercher FFESS: Bar x 15, 30 x 15, 40 x 15
• DB Shoulder Press: 15s x 3 x 12

Pairing B: 15 minutes

• Back Extensions: 3 x 15
• SA Cable Row: 30 x 25, 40 x 25, 50 x 15

[strongmanbrett]

@j4gga2

Zercher FFESS

I get shivers just seeing this written in your training log… easily one of the most evil split squat variations out there if performed correctly

[j4gga2]

Wednesday 12th of January
Q3

Warm-Up:

• Lots of extensive jumps up a steep slope
• Various get warm movements
• 3 x 10m 3A Runs up slope

Hill Sprints:

• 4 x 4 x 10m, 60s b/t reps 3min b/t sets

Thursday 13th of January
Q2

Tempos 5s on / 15s off:

• 12 x 20m 45° cut zig-zags (3 cuts)
• 12 x 20m box runs
• 12 x 12m 135° zig-zag runs (2 cuts)

Pairing A: 15min

• Hand-Supported DB Arabesque: 20 x 3 x 15
• Incline DB Press: 15s x 3 x 20

Pairing B: 15min

• Leg Press: 120 x 12, 15, 20
• Alt Pulldown: 40 x 20, 20, 15

[j4gga2]

And yet I’d still choose them over Bulgarians any day

[j4gga2]

Friday 14th of Jan
Q4

Banded Deficit TBDL / BB CMJs

• 65 x 5 / Bar x 3
• 105 x 5 / Bar 3
• 125 x 3 / Bar x 3
• 145 x 3 / Bar x 3
• 155 x 3 / Bar x 3

Used a medium green band for DLs. Also stuck a GymAware on the bar for the jumps. Best mean velocity was 1.96m/s. Wanna try beat that at some

Fat-Bar Chin-Ups / Twisty GHD Sit-Ups

• +10 x 5, +12.5 x 2 x 5 / 2 x 5 ea

Pump stuff:

• Delt Destroyer: 5s x 10ea , 5s x 8 ea
• SA DB Preacher: 10 x 15 ea, 12.5 x 6 ea