@anna_5588 sent you an email
8 March 2021
BGSS 55 lbs same side
10, 10, 10, 10, 20
RDLs, 42.5 lbs each hand
12, 12, 12, 12, 20
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just responded
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I replied lol
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read it. That is just fucked up
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My ass has doms. Nice
@j4gga2 oops I was clogging up the post. Anyway, never realized the importance of max velocity sprinting for jumping. Thanks for that. Once I get my resting heart rate down, I’ll incorporate some sprints.
Yeah all I was guessing was that hams had more role in absorbing the impact from landing from jumping. I could be totally wrong though. I do know the glutes play a huge role in jumping too, so yeah, training the posterior chain wouldn’t be a complete waste of time
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The distal fibres of the hamstrings will play some role in decelerating anterior shear of the tibia, like a quasi-ACL, but it certainly isn’t a “big hitter” when it comes to landing. Realistically, quadriceps and calf (mostly quadriceps) are going to take the brunt of the force when landing. That said, training to build a strong backside is very rarely a bad thing, as you mentioned.
Are you a front-court or back-court player?
I see. Thanks!
Front. Been playing middle blocker for the longest time. Although at 5’9, I doubt I can keep up with westerners because of the height disadvantage. That’s why if I want to keep playing here, I know I need to increase my vertical to make up for the height difference
Keep in mind that the mechanics of a two-footed jump you’d execute in a block are extremely different to a standard two-foot standing vertical jump.
Let’s say I’m middle blocker and I’m going to block over the left side of the net. Obviously, I start by running to the left. My second-last step (the pentultimate step) will be a very very long stride, landing on the right heel. During this step, my centre of mass will be very low to the ground and my arms should swing way back behind me. At this moment, I have extremely high horizontal momentum, carrying my body toward the left and zero or negative vertical momentum.
The final step, off the left, will see me plant the ball of my left big toe (1st metatarsal head) hard into the ground, slightly ahead of my centre of mass. My entire left leg should be internally-rotated and will appear to be somewhat valgus. My left leg should be diagonal, the more horizontal, the better (up until the point is becomes injurious). This left-foot plant acts as a “block” that will redirect my horizontal momentum from the pentultimate step into a vertical jump. The more solid this contact is, and generally the more horizontal the plant angle (again, up to a point. Too much and you’ll slip or get hurt), the more the jump will go “up” rather than sideways. This is how you prevent that mid-air “drift” you’ll see so often from poor blockers.
This video is of a spike (and a particularly awesome one and that) but it demonstrates this sequencing nicely. The hitter is jumping off his left leg.
You’ll notice that the jumper still drifts forwards in mid-air. This is because his plant angle of the left was relatively upright. That’s not necessarily a bad thing, as he probably subconsciously selected that plant angle to allow for some forward drift that set him up in an optimal position to kill the ball, but if he were going for a block that wouldn’t have been ideal
In this regard, two-footed jumps off an approach - particularly as they occur in a volleyball block - are more like single-leg jumps (where the left leg is the jump leg in the described example) than a standard two-footed countermovement jump you might perform in the gym or on a vertek. In fact, it actually shares more similarities with a change-of-direction than it does with a two-footed countermovement jump.
As such, carryover from bilateral jumps and lifts may be less than expected. This is why exposing athletes to sprinting, change-of-direction and a huge variety of jumping/landing challeges is vital to optimising jumps. That’s not to say muscle mass isn’t important, since it provides the foundation for force production, but it may be somewhat overrated.
Yep. Different mechanics. Gotta learn both. Actually, outside hitters approach the ball differently from middle blockers when spiking. Blocking the middle is also different from running to block the outside hitters. I think blocking the middle would be more similar to bilateral jumps and lifts. Although for the sides, I agree with you, specially if you’re “late” to the block and have to rush to the sides. Ideally you shouldn’t be late to the block, but that always doesn’t happen of course.
I do get your point. But some principles stay the same though, like more muscle mass = more potential to generate greater force. So gotta take care of that too. But yeah, great point on the change of direction thing. Thanks!
Also, that’s Ishikawa. Awesome spiker!
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Oh yeah absolutely. Sounds stupid but I forgot you hit and block over the middle too. The main strategy for my team always seams to be hit over the outside
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You run the risk of being predictable since they know it’ll either be left or right. Possible quick attacks from the middle force the opposing middle blocker to either commit to it or be a little late in blocking the outside hitters. That was actually popularized by Japan because of the need to work around the height difference
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Interesting! I’ll keep an eye out for those plays. I always feel like a few steps behind when the coaches start talking team strategy, so any discussion is super helpful for me
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Here you go! Notice how the opposing middle blockers have to anticipate a quick spike from the middle, leaving them late to block the outside hitter (an in some cases, not there at all!). Such a beautiful thing to watch
Also, this might help
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Cheers brother, I appreciate it
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11 March 2021
Pull ups 10, 8, 8, 7, 6
DB OHP 37.5 lbs 10, 10, 10
Side laterals
17.5 lbs x 12 + 5 lbs x 15
17.5 lbs x 12 + 5 lbs x 15
17.5 lbs x 15 + 5 lbs x 15
17.5 lbs x 15 + 5 lbs x 15
17.5 lbs x 15 (?) + 5 lbs x 15
Hip huggers / behind the back upright row 45 lbs, 12 x 5 sets
Ab wheel 7, 7, 5
Been drawing this in my head the last few days. I mentioned I might get around 62 days access to a gym with barbell. I’m gonna try to regain in 2 months what I lost in 1 year. I know this sounds dumb…but…okay I don’t have a “but.”
Patterned after 5/3/1 beginners or 5/3/1 for two days per week
First 2 weeks - getting back to the lifts and setting up TM (85%)
Then…
A1 - Squat 5/3/1 + FSL/Joker, Bench 5/3/1, assistance
B - Sumo 5/3/1 + BB romanian deadlifts conventional stance or Jokers, OHP 5/3/1 + FSL/Joker, assistance
A2 - Squat 5/3/1, Bench 5/3/1 + FSL/Joker, assistance
On 5s week, I’ll do FSL, no questions asked.
On 3s and 1s week, depending on how I feel, I’ll do Jokers up to three extra sets. If I don’t feel great, I’ll stick to FSL or possibly SSL
I can always drop A2 if I feel beat up. Don’t really care for bench.
To be honest, I’ve only read 2nd edition, so I haven’t really read up on jokers. I do know Wendler doesn’t like them anymore because people abuse them and sacrifice form. I just hope I have enough discipline to not make that mistake. I’ll take a video of all the joker sets.
Not sure how fast I’ll have BB access after those two months.
I did say I don’t have a “but” yet, so anyone care to tell me why this is possibly a dumb idea? @T3hPwnisher , @flappinit, @dagill2 , @bulldog9899 , @Pinkylifting , @guineapig , @garagerocker13 , @FlatsFarmer , @littlesleeper, @Voxel
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Wendler recommends 1-2 Joker sets, so maybe rethink
Also, Forever would tell you to use 3/5/1 programming with Jokers/FSL
My “but” would be, what do you imagine Jokers will accomplish and what other options have you considered? Regaining 2 months whatever regress you’ve experienced in 1 year could be a tall order depending on what you’ve done in the interim — and I ask to understand why specifically you chose Jokers. To quote Forever,
Now let’s clear the air about Jokers: they are fun to do but never necessary.
I’d also highlight that 531 isn’t really the program for rushing things. Maybe a double progression program or GZCL will leave you feeling as if you did all that you could during these two months.
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I only speak RPE. Just train hard but not too hard, start conservative on volume and eat enough.
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