[quote]RiPPing Time wrote:
I have a question…Im doing squats, 5x4 @ 85% of my max at the moment… Does anyone find these INSANELY hard to do? Im talking a true 85% of ones max squat.
It seems like every bit counts, like I have to be in the right mind set, my nutrition has to be down just right, well rested, has to be at a certain time in the day etc etc etc… And they are still dam hard.
I psyched myself out on the first set so I re-did it… Second was ok, and then I failed on the third set. The last two I lowered the weight by 20lbs and still had trouble. Anyone else have this problem?[/quote]
Yea 85% of 1RM is hard, 5x3 might be better here. That’s what I use when lifting in that range in that style using Prilepin charts as a guide. You should be able to hit at around 6 reps with 85%. So 5x4 might be pushing it
although I just do 2x6 these days in that range and call it a day, once a week
if you can’t hit it, then chances are you need more recovery and rest days bewteen sessions. Or do a light day when you strength is not up to par. Your probably midly overreached
[quote]CoolColJ wrote:
Yea 85% of 1RM is hard, 5x3 might be better here. That’s what I use when lifting in that range in that style using Prilepin charts as a guide. You should be able to hit at around 6 reps with 85%. So 5x4 might be pushing it
although I just do 2x6 these days in that range and call it a day, once a week
if you can’t hit it, then chances are you need more recovery and rest days bewteen sessions. Or do a light day when you strength is not up to par. Your probably midly overreached
[/quote]
Thanks for the insight I really appreciate it:) Today really felt like an off day but I worked through it and at the end of the day, after a nice hot shower, I feel really good about it.
2x6 sounds INTENSE. I might try it one of these days. One thing I have to say is diet CANT be sub-par for that.
What do you think of loading up on creatine/water? Im sure that would help tons with a good diet.
Prilepin charts, I’ve never heard of that Im gonna have to do some reading.
“Im doing squats, 5x4 @ 85% of my max at the moment…”
5X4 at 85% is probably too much. Prilepin’s table indicates that 10 to 20 reps per session is optimal when lifting 80-85% of max, more reps on the low side and fewer reps on the high side.
As CCJ suggested, a reduction in volume would probably work better, but even 5X3 at 85% seems a bit much for an intermediate lifter, at least for more than a workout or two. I believe 6X2 is optimal for consistent gains at that percentage.
SquatDr talking about his 48 year old friend - guy never did plyos, just full squats, and yet at 48 y.o his vertical jump matches up with my VJ formula. Proof that if an old fart like that can retain enough speed to make his VJ line up, then anyone can!
lastly, i think the vj jumping is hard on the body, there is a lot of wear and tear. i dont know the effects of athletes training for vj who are 40 50 60 etc. one example i can give is a good buddy of mine who is 48 years old. he ran his fastest 40 ever recently, can grab rim at 5’11" and he has ATG squatted for the last 30 years of his life, and NEVER did plyos. i know PLENTLY of other 48-50 year olds that didnt train vert, didnt squat, and dont eat heatlhy like my buddy, and they are mostly obese, have bad knees from carrying around extra weight, high blood pressure, cholesterol etc. so you pick. it should be said though that if overall well being and healthiness is your main goal, that depth jumps probably arent your answer.
my 48 year old friend does have some overused injuries from an arm wrestling carear, but nothing from squatting and even at his age and no jump practice, he fits Colin’s jump formula pretty well at 5’11". but he also eats flawlessly and has single diget bodyfat and looks like mens health cover model. but my point is, that one can still feel healthy as long as they take many precautions.
In one week I’m going to start switching my training to focus on speed. I’m going to use defrancos wsfsbIII template since it seems good and includes conditioning.
Is it realistic to be able to drop from a 4.9 to around a 4.7 in 3 months? A 4.7 is what I’m shooting for, but I also ran the 4.9 at my heaviest weight ever so I will also be focusing on losing some weight, around 10 pounds or so to get to my playing weight.
I’m really new to training for speed so any pointers and or suggestions are appreciated.
Hoping in three months to make the switch from outside linebacker to strong safety but being a faster outside backer wouldn’t hurt either.
Sometimes the best thing you can do to gain speed in a short period of time is to lose some bodyfat. Thats if you got some slop to get rid of.
De-Franco 40yd tips, says that they can usually chop a .1 or .2 in a short period of time, just by coaching some particular techniques into the athelete. Doesn’t mean you got faster, just means you know how to put together a better 40yd.
One tip, for the first 10 to 15 yards the head should be down.
Alot of big strong guys pop straight up on the start, never taking advantage of the drive phase.
Keeping the head down the first 10 to 15 yards ensures that the body is at the right angle to the ground.
The other big tip was the first stride is no longer than 1 yard, and the next stride is no longer than 1.5 yards. Two short powerful steps.
The next big one, I checked out the NFL combine for the WR, RB, LB’s and DB’s.
The 40 yard dash is complete in 18 to 22 strides for these atheletes - I counted. Usually 6 strides in the first ten yards and 4 strides per 10 yards after this.
If your taking 15 strides, they are too long, and if your taking 26 strides they are too short.
The other thing is mindset. It needs to be a powerful mindset upon the start. An explosion followed by a flow.
Weight vest doesn’t hurt either.
Check out the Defranco’s stuff also check out Kelly Baggets stuff.
Is the DeFranco template good? It seems pretty basic (one day a week for speed, another for general conditioning, other days lifting), but sometimes basic is all one really needs.
Edit: “His best results 2 feet takeoff = 52 inches!
In a month, I will test him using 1 foot takeoff. When he will learn how to transfer his horizontal speed into vertical speed…56 to 60 inches is possible…Only time will tell!”
Taken from his coach’s (I’m assuming) post on youtube.
he hit a huge vertical and running jump PR today! The pics tell the story!!! height is 5’9" reach is 7’5.5" bodyweight around 205-210lbs
50 inch standing jump
54.5 running jump!
has to be a world record!
The guy recently squatted 635lbs x 5 - low bar style with just a belt
My Vertical Jump calculator has been vindicated!!!
from the man
So today was the big test day finally and after 3 weeks of not squatting heavy, i was being driven nuts wondering when i was finally going to test my standing and running vjs for a local strength coach and his coworkers/assistants. it was a windy day outside (20-30mph plus gusts) and the test was to be done outside, but this didnt factor in much.
my reach was measured post warmup and jumps and it was .5" higher than usual, maybe due to spinal decomprestion from lack of squatting, not sure. but it was 7’5-1/2". my plyos and jumps in practice were higher than ever. i used a new approach, approaching much faster and i abandoned my jump stop technique which i used post injury, for my old left right plant. it allowed me to come in much faster and also allowed me to jump straighter up instead of up and out. this seemed to help. my previous official prs were 46.5" standing and 51" running. i wanted to beat those and another goal of mine was to touch 12".
i knew i couldnt be far off. the guys were cool and let me take as many jumps as i wanted, and its a good thing because i suffer from “one more time” disease and i took over 15 standing jumps on the vertec and 15 running jumps on the vertec. my squat strength has been high before deload and my jumps have felt great. my first jump i hit a 48.5 standing. now i knew that 50 standing was possible. it took another 10 jumps to hit 50. then i realized that my reach hadnt been measured yet and what if it was higher for some reason.
i took a few more jumps and hit 50.5 which ended up being a 50 when my reach was measured. i had been doing plenty of reactive work prior to this and knew my running would be good, i just wasnt sure if 12 feet was realistic. i hit high 11’s for all jumps and nicked the top of the vertec at 12 feet.
there was some controversy as to whether i made contact or not, so i just said screw it, ill just do it again. the next jump i hit it cleanly and there was no dispute. the guys were cool about everything and just wanted to make sure things are accurate and i respect that, and when i proved to them that a standing 40" vertical was possible and then did a 50" they admitted they were wrong and gave me credit. i respect them for that.
after that my wife arrived and i did get some pics of me jumping relative to the rim. i posted some pics below. the guys took pics and i think some video of the vertec jumps, but not sure. i will email but i know they took pictures for sure, and i saw one guy with his camera phone.
the reach was funny, they stretched me like crazy and rightfully so, and as i stated my reach was .5" more than before.
i am on cloud nine after todays jumps. for the guys to come threw, for the weather to hold up, for me to be fresh and peaked, and for it all work out was awesome. if i never jump again (dont worry i will) i would be completely satisfied with what i accomplished today.
i am very proud of what i was able to do and glad the testing is over. I hope the guys who came got the info they wanted and that they now believe that big things can be accomplished. the main S and C guy said that it was nothing personal, he was just researching and said that he didnt think a legit 40" vertical excistsed much less anything more than that and he figured either he is proven right or he would see some great jumps and that it would be worth the drive for him. he must have thought i would be able to jump that high, otherwise he wouldnt have brought his assisntants/buddies.
i did feel though that they were rooting against me at first but once i started getting some big jumps in, they were pulling for me as much as anyone.
my knees hurt, i did over 50 maximal effort jumps between the vertec and rim jumps, and i feel fried. now enough of the jumping stuff, and time to get faster and start squatting heavy again!!!
train hard,
AC
standing jump with head measure
running jump with reach
running vj head height - one of best jumps in my life!
These pr’s are off the charts man! VERY, VERY IMPRESSIVE!
Gary Fuller told me a couple yrs. ago he got measured a few times @ 52 inches with his running vert.
But WOW, PEOPLE ON HERE BETTER WRITE IN CAPS TO EXPRESS THEIR THOUGHTS ON THIS ONE. THIS IS MIND BOGGLING. What IS the record for standing & running???
