I totally agree, too much stuff going on!
Perhaps youll right, ill play it by how i feel, granted the box squat is pretty submaximal, using about 70% of one rep max(445 or 415x3), and the good morning is very very easy at 135lbs, the only thing challenging is the single leg squats which i feel are great for devoloping some good muscles(glutes hamstrings and quads, all huge for 1 leg and 2 leg jumping), but like i said ill play it on how i feel and right now it feels fine…
After the box squats, I don’t see any problem with the good mornings but rather the inclusion of two additional squatting(even single leg) exercises. It might be best to go box squat, good morning and then maybe the single leg squats.
Just monitor things closely, let us know how it’s working out and good luck.
Would single leg squats be the only other squat movement?
I’d recommend picking one of the assistance movements and deleting, for now, the other one. Maybe go box squats/good mornings/and either the SLS OR the db bench squats particularly with the high int. jumps you have in place. I’d probably delete the db bench squats since it’s somewhat similar to the box squats whereas the SLS are likely to have a different training effect-avoiding redunancy in your program can make the program more efficient.
The deletion of one exercise is not likely to make a huge impact on your total volume but could help in giving you just enough stimulation to make gains without the extra volume which might negatively impact recovery.
When making workouts all coaches/athletes should asked themselves, what is the least amount of volume I can get away with and still improve instead of adding all these extra drills etc.
Oh crap i miss typed it, never in my life have i done dbell bench squat, it was simply dumbbell bench lol, i kept wondering what you guys were talking about. Tam, your great with all your wisdom quotes
Do i post alot of wisdom quotes?
No I guess not, your wisdom in general is appreciated though
this was just brought to my attention. might want to talk to acbarchjr (squatdr) http://flying101.org/ac_barch.html
Ball+upper weights(KB workout 5)
good barefoot warmup
played some decent fullcourt basketball for about an hour, which replaced the sprint work(plus raining outside so)
Bench- 225x6, 255x3, 255x3, need to lower my max percentages to 295lbs
Dbell Incline- 80’s 2x6, feeling a little dead
Seated Row- 3x10 (most weigt on rack)
Face Pull- 3x10
Dbell Shrugs- 3x10 40’s
Hammer Curls- 3x10 40’s
did about half an hour of shooting work after
regarding AC, have talked to him before, bascially built up a crazy strong squat while staying athletic- video is the result
at the new place I am training at, there is a vertimax in accessible, wondering if i should start to implment it and if anyone here has any solid experience or insight on the vertimax??
Vertimax is interesting. Have you seen the recent NSCA studies showing its amazing results?(seriously) I have played around with the opposite of Vertimax (suspended jumps) but never personally used the Vertimax. There were howls for a vertimax/suspended jumps combination study but no one has stepped up to the plate on that one yet.
Any readable information on the internet about its effectiveness etc?
Probably behind bars somewhere. What’s your email address?
keep up the work
Tempo+shoot
good barefoot warmup
Tempo- 1300 total yards- done on fieldturf barefoot, alternating between crunches and situps during approximated rest periods
100 yds, rest 40 seconds, 100, same rest as before, 100, rest, 100, rest, 100, rest, 100
Rest 3 minutes
100, rest, 200, rest 70 seconds, 200, rest 70 seconds, 100, rest 40 seconds, 100
also did about an hours worth of shooting, nothing too intensive
some stretching foam rolling and dribbling at night
Shock+lower weights
Depth jumps from 26 inch box- 2x10 at vertec, touch heights are as followed in order,
Set I- 9 9.5, 9 11.5, 9 11, 9 11.5, 9 11.5, 10, 9 11.5, 9 11, 10,
Set II- 9 11, 9 11, 9 11, 9 11.5, 9 11, 9 11, 9 11.5, 10, 9 11, 9 11.5
Here is a video of 10 feet touches off depth jumps, not the best video but-
Single leg reactive depth jumps- 6 jumps(3 per leg) at vertec
Right Leg left hand- 9 2.5, 9.3, 9.3
Left leg right hand- 9 2, 9 1.5, 9 2
also messed around with some running, got 10 feet left leg right hand running, got 10 feet 2 inches right leg left hand runing
here is video of getting 10 feet 4 and a half inches running two foot
step ups- 3x8 40’s
single leg calf raises- 3x6 40’s
dbell swings- 3x8 40’s
gltue/ham raise with foam rollar- 3x8
Ball+upper weights (Saturday July 21st)
quick warmup
played fullcourt 5 on 5 for awhile, played a lot better than usually, other team played zone so was making some nice 3’s and driving good too
Bench- 245x3, 275x1, 285xiso hold 5 seconds at midpoint
dbell floor press- 90’s 3x8
Pullups- 3x5
Seated Dbell Powerclean- 3x5 30’s
Lat raises- 3x10 15’s
curls- 3x10
Shock method workout 5+SE lower
warmup
depth jumps- 2x10 from 29.5 inch box at vertec, touches are as follows,
9 8.5, 9 9.5, 9 11, 9 10.5, 9 10.5,9 10.5,9 10.5, 9 10, 9 10.5, 9 10
9 11.5, 9 11, 9 11, 9 10.5, 9 10.5, 9 10, 9 10, 9 11, 9 10.5, 9 10
def a big different between a 26 inch box and a 29.5 inch box, hopefully can get some footage of PRs on friday
single leg reactive depth jumps- 8 total(4 per leg)- Left hand right foot best touch 9 4, right hand left foot best touch 9 3
Box Squat- slightly below parallel- worked up to 295x3
Bulgarian split squats- 3x5 115lb barbell, as Defranco says, the chin ups of the lower body(hard as hell too)
dbell swings- 45’s 10, 10, 20
played some decent ball throughout the day
Tempo
quick barefoot warmup
Tempo (extensive, goal being 17.8-19 seconds 100 yards and 36-38 seconds 200 yards)- 1400 total yards- done on fieldturf barefoot, alternating between crunches and situps during approximated rest periods
100 yds, rest 40 seconds, 100, same rest as before, 100, rest, 100, rest, 100, rest, 100,rest 100
Rest 3 minutes
100, rest, 200, rest 70 seconds, 200, rest 70 seconds, 100, rest 40 seconds, 100
even with adding 100 yards tempo still is feeling a lot easier then when i started and I feel more smooth when I run(tempo and sprints), will keep adding yards untill I get to about the 2200per session range
stretching, foam rolling, core work, and dribbling at night