well, the results of the rebound depend on;
- the program
- the duration of the program (in days/weeks)
- the athletes preparedness / work capacity
so you cant just say for sure when you will hit the spike in the rebound… it depends on so many factors…
here’s an example though, because most of my training revolves around creating dips/rebounds…
that video is the results of my 2 week squat routine… ive used it with myself and a few others with great success, but ill show you this huge dude doing it, because everyone says the only reason why it worked is because “im weak”… which is wrong.
anyway, he hit sprint PR’s and broad jump PR, and tied his best vert PR (from like 6 months ago when he was doing depth jumps)… his broad jump went up 5.5" in 2 weeks…
i have a writeup of it, so i forget all of the exact numbers… but his vert went down like 4" during these two weeks, broad jump went down from 108 to 102… even hit a few 99’s… sprints were just completely horrible most of the time… you will have ups and downs inside of the concentrated block… mostly down’s, but you will have some ups regardless of how much fatigue you think you have.
when he rebounded it was just nuts… it only took him 2 full days rest after the 2 week squat program to rebound… he maintained this rebound for around 2 weeks…
the program we used is very simple:
"
squatting 8x in 2 weeks…
he had insane dips in power, and then after only 2 days rest after the 8 weeks, insane pr’s.
EDIT: before each session you do “testing stuff”, the exact drills/tests you will perform when testing after… for him this was vert,broad jump,10/40 yard dash… the 40 yard dashes we held back when he was completely trashed… but we still ran them… at like 75% of TRASHED LEVEL, which is probably like 50% of regular level.
week 1:
monday: testing stuff, MAX 5 REP FRONT SQUAT
tuesday: testing stuff, light 5 rep back squat
thursday: testing stuff, light 5 rep front squat
friday: testing stuff, MAX 5 REP BACK SQUAT
week 2:
monday: testing stuff, MAX 5 REP FRONT SQUAT…
tuesday: testing stuff, light 5 rep back squat
thursday: testing stuff, light 5 rep front squat
friday: testing stuff, MAX 5 REP BACK SQUAT
"
you just go for a complete max 5 rep on those days… no idea what it will be, because of the fatigue… you dont hold back.
but basically, the concept is you want to create a long duration decrease in performance… not of “glycogen depletion nature”… that wont cut it… has to be pure CNS fatigue, with adequate nutrition.
make sure you foam roll & stretch alot though during a routine like this (or similar ones)… if you dont, your IT band will become concrete.
peace
