Oh sorry didn’t know the technical term for it. So am I good to go for trying out depth jumps?
As for your pointers, got it! Will try to practice that. Thanks man!
Also, how would you program progression for plyos?
If you can nail the landing on those step downs then you can add a small jump. Don’t go right into max effort. If you have another 18" box then put that in front of you and jump onto it.
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All right, so better landing first! Will practice more. Thanks!
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If you’re not feeling beat down, go ahead do another cycle. But it’s just one week. (I hate deloads myself and I am trying to avoid it)
But if you’re not feeling beat up and everything is moving fine, you could do another cycle.
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@Frank_C I know it’s going to be hard to unlearn 15 years of jumping, but if there’s something I can still optimize, I guess it’s worth a try.
Disclaimer: I think this ring is 1 to 2 inches lower than the official. Not really sure tbh
Also, realized towards the end of game night that I didn’t wear my knee support. Didn’t feel anything the whole night, so that’s really good
That looks perfectly normal to me. Just keep jumping and training.
I used to shoot around and every time I missed I would get the rebound and dunk it. I know you can’t dunk yet but the point was to jump with max effort. It helped me get back to my max vertical after a layoff from explosive movements.
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Can’t wait for this album to come out
Hey @flappinit, how do you think I should go about incorporating KB swings? I mean like start with something light that I can do for 20 reps first? or 10 reps? Or should they be done continously for 30 seconds? etc… granted with good form of course… how should the progression be?
I guess I’ll have to start with the question of what do I want to achieve out of them? To which I’d say increasing vertical jump would be the main answer, and I wouldn’t mind the extra cardio from it.
Start with Tabata intervals.
- 20 sec of swings
- 10 sec of rest
- repeat for eight rounds
(should take 3:50)
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Sounds like an awful lot of swings. Wasn’t expecting that lol. Alright, I’ll give it a go sometime. Thanks!
Hey, you mentioned conditioning!
You could start with four rounds.
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I second the tabata for conditioning purposes.
For jumping, I suggest a heavier kettlebell for clusters of 15-35-15-35 (100 total), which will improve your grip and teach you to recruit your glutes as you snap your hips forward to assist getting the heavy kettlebell up.
But for conditioning, tabata is the shittttt.
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Haha. Yeah, I’ll go with the Tabata with lighter KB first to get some conditioning in and get used to the movement first before playing around with the heavier ones. Thanks!! @Frank_C , @flappinit
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Assuming you do about 1 swing per second, that’s 160 reps in 8 minutes, averaging out to 1 rep every 3 seconds. If you think that’s a lot, my fastest time for the 10K workout puts me at 500 reps in 24 minutes, or 1 rep every 2.88 seconds for 3x the duration of tabata. So tabata is probably the best place you could start, but it won’t kill you, trust me.
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Got it! Thanks flap!
Ok so might have to dial down gym time in the coming weeks. Might be able to train 2x a week hopefully. Here’s the plan for worst case scenario
Slightly modified 5/3/1 for Beginners
Workout A
Squat 5/3/1, Bench 5/3/1, Pull ups and Dips (super set), KB swings
- Squat and bench get alternating FSL
- If the workout doesn’t take too long, I’ll add in some barbell rows, lat pull downs, or one armed seated cable rows
Workout B
Plyo work, DL 5/3/1, OHP 5/3/1 + FSL, side lateral raise, face pulls, back extensions
- more KB swings if time permits
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Deload week done wrong: didn’t lift at all.
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9 June 2019
C3W1D1
Squats 72.5 x 5 , 82.5 x 5, 95kg x 10!! (rep PR)
Was quite surprised with reaching 10 reps! Huge rep PR for me RPE 9 to 9.5. Just did 1 set of FSL after to save energy
Bench 40 x 5, 45 x 5, 52.5 x 10
Top set RPE 8 to 9, somewhere there
Pull ups 3, 3, 3, 3, 3
Lat pull downs 50kg x 10 x 2
KB swings 4 rounds tabata
Form not pretty yet for sure. Only the second time i did this ever
Will upload videos soon
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Watch this. I cued it to start at the KB swing part.
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