The Road to Russia

by **Coop_de_Ville** on Mon Jun 15, 2009 1:40 pm

Strength Session

A.1 Squat (OLY ATG) supersetted with 2 hurdle jumps x 3

Warm up
60x3
100x3
120x3
140x2
150x1

Working Sets

155x3
160x2
165x1

Felt good today, all of the 3 and 2 rep sets were PBs. The last set was a bit slow but still got it up fairly well.

B.1 Deadlifts supersetted with box jumps x5

190x3
195x2
200x1

Good session today, felt strong. Take a very easy day tomorrow though.

by **GymBunny** on Mon Jun 15, 2009 3:37 pm

Coop, every single training session I read sounds absolutely fantastic and so much fun. Are you working with a trainer now or is this still all off your own back?

by **Rilla** on Mon Jun 15, 2009 6:26 pm

Agree with GB.

I have some comments on the explosive stuff as well, but don't have time to type it out just now.

by **Coop_de_Ville** on Mon Jun 15, 2009 9:26 pm

I am doing my own training plan now as I think its better for my own learning and I also think that I know my body better.

So far so good.

by **GymBunny** on Mon Jun 15, 2009 10:28 pm

If that is your own training I wanna come train with you!

by **Rilla** on Tue Jun 16, 2009 2:17 pm

Coop, you should watch Strong: The Movie about Defranco's facility. It's an excellent documentary on a program for training explosive athletes. Also, the DVD Super Strength by DeFranco is quite good. On http://www.defrancostraining.com there's also an outline of the program they use.
WRT to the explosive supersets, I've read that it should only be used in a month or two leading up to a competition or similar event.
They use jumps and speed work on DE days as well as strongman-type training - it looks like it works and they sure are having a blast.

by **Coop_de_Ville** on Wed Jun 17, 2009 12:05 pm

I will give that a good look, thanks.

Todays Strength Speed Session

A.1 Bench Press supersetted with jump push ups

97.5kgx3
100x2
100x1

Only went 100 for 1 as my 2nd rep was poor on the previous set however the one rep i did on the 100 felt easy! weird!

B.1 Hang Power Clean supersetted with hurdle jumps

80x3
90x3
95x3

Last set felt good, getting the bar moving fairly fast

C.1 Jump Squats supersetted with broad jumps

50kgx10
50kgx10
50kgx10

Got a little deeper with these this week and exploded up a bit faster.

D.1 Weighted Chins

5xBW+10kg
5xBW+10kg
5xBW+10kg

Nice little session today, pleased with the speed of the movements. Finished off with a round of core.

by **Rilla** on Mon Jun 22, 2009 7:12 pm

Been doing some thinking over the past days/weeks about DE work/plyo and here's hat I've come up with:

Any jumping exercise should be as near max effort as possible and for that reason should be done in sets of 1-3 reps. I read a Louie Simmons quote somewhere, where he used a basketball analogy (dropping a basketball, you get 1-3 good bounces and from then on it goes south).
What are your thoughts on this?
I'm not saying I'm right or anything, it's just what my logic tells me...

by **GymBunny** on Mon Jun 22, 2009 8:00 pm

I quite like that logic. It makes sense.

by **Coop_de_Ville** on Mon Jun 22, 2009 9:23 pm

I can see what you are saying but I think Health's post earlier can explain this. Also the t-nation article may also explain this.

I agree if it were a pure plyo session you would be right but as you are using the jumps as contrast training the same rule doesn't apply. However correct me if i am wrong!

Todays Session

A.1 Power Clean supersetted with box jumps x3

90x3
100x3
105x3 PB

Very happy with these as 100x1 was my max a few months ago and I havnt done these lifts for a few cycles.

B.2 Explosive Back Squat supersetted with drop jumps x3

120x3
120x3
120x3

C.1 Explosive step up

60kgx3
60x3
60x3

D.1 Weighted Chins

BW+10x5
BW+10x5
BW+10x5

Havnt progressed the weight in these i have instead focused on increasing range of movement

Had my BF measured today and I am 7.2% which is a drop of 1%. Quite happy with that.

by **Rilla** on Mon Jun 22, 2009 9:38 pm

Very lean there buddy!

I'll be doing low rep sets of jumps for my DE sessions, so we'll see where that takes me. I've done loads of plyo in the past (10-15 rep sets) without actually gaining much lift from it, so this'll hopefully change that.

by **health4ni** on Mon Jun 22, 2009 10:47 pm

Louis Simmons analogy is quite nice... but I'm not sure if it applies that well to a human.

Before I carry let me just say: I don't see that doing 1-3 reps plyo work after a big exercise is a bad thing. Indeed, it's a good variation to use.

In my teachings, reading & watching of videos (esp track athletes) it would seem that a few more than 1-3 reps is used. Like 10 hurdle jumps. Or bounding up steps; maybe even 20-30 steps! (not sure you'd need to do many sets of that though).

Jason Ferruggia wrote:If an athlete plays any sort of sport as frequently as once a week there is very little need for specific, in the gym plyo work.

I would say that is most likely why athletes/sportspeople tend to only do plyos in pre-season. But remember: I'm talking about top level athletes. For most of us here I think we can do plyos once a week at least if you want to do them... you know, just for kicks.

by **Coop_de_Ville** on Thu Jun 25, 2009 3:15 pm

New workout focusing on single leg work.

A.1 Pistols

3 sets of 5 reps per leg

B.1 Single leg hops for distance 3x1

C.1 Bulgarian Split Squat

3x5 each leg (50kg)

D.1 Single leg Box Jumps 2x3 per leg

E.1 Rebounding Lunges

3x5 per leg (50kg)

E.2 Lunges 3x5 per leg (60kg)

Split Jerk

1x60kg per leg
1x60kg per leg
1x60kg per leg

Cycling Lunges (BW)

Great session! A lot of work in it, probably wont be so intense next week as i will mix some of these exercises into my other session.

I think single leg work especially with a power emphasis is going to really help my times plus the fact it is more functional. I could really feel during the session that the muscles that would be working whilst pushing were being put under strain.

by **Rilla** on Thu Jun 25, 2009 3:27 pm

From what I know about sleighs, your pushing position would be with a big lean right? that'd put more emphasis on the quads and less on the posterior chain.
Unilateral work like reversue lunges and stepups should be good for you, at least when combined with squats etc.

by **Coop_de_Ville** on Thu Jun 25, 2009 3:31 pm

Yes that is true but I am not neglecting that work on the quads, I am just bringing in more of these types of exercises to help my recovery phase during my running as it is in this area i need more work on and which should hopefully give me the most improvement in terms of times.

by **Rilla** on Thu Jun 25, 2009 3:45 pm

Maybe try stepups with knee raise, to the mimic sprinting movement. Can't find a youtube link right now, but basically you swing the leg that's not stepping on the box up, like you're sprinting...

by **Coop_de_Ville** on Thu Jun 25, 2009 3:57 pm

Yes I know exactly what you mean, I did this kind of motion whilst i was doing me lunges.

by **Rilla** on Thu Jun 25, 2009 4:02 pm

Heh great minds think alike.

Think I'd have a blast training you and Karla to the ground.

ya'll are doing some seriously fun stuff.

Have you given any thought to getting a Prowler? As Scott said, it seems like the closest you can get to pushing a sleigh, without actually doing it...

by **Coop_de_Ville** on Mon Jun 29, 2009 10:59 pm

Cant say I have looked at a prowler but it may be something I should do. Just tapering at the moment into more power based work and todays session is my last session with any real resistance as trials are the week after next.

Todays session

Power Clean Supersetted with hurdle jumps

70x3
80x1
90x1
100x1
105x1
110x1 (PB) (http://www.youtube.com/watch?v=cYs0nD8Fmcs)

Trap Bar Jumps supersetted with single high hurdle jump

80x3
80x3
80x3

Bulgarian Split Squat

50x5 (per leg)
50x5
50x5

Rebounding Lunges

5x40kg (per leg)
5x40kg
5x40kg

Feeling quite powerful and explosive, will do a few jump sessions now up until the trials, nothing too intense want to be as fatigue free as possible.

by **Ader** on Mon Jun 29, 2009 11:02 pm

Coop_de_Ville wrote:110x1 (PB) (http://www.youtube.com/watch?v=cYs0nD8Fmcs)

That looked very powerful and loooks like you could quite a bit more - Nice one.

by **Rilla** on Mon Jun 29, 2009 11:03 pm

That's a nice little clean there.

by **Bison** on Mon Jun 29, 2009 11:17 pm

Impressive cleaning mate.

by **Rilla** on Tue Jun 30, 2009 12:36 am

This might be interesting to you.

by **health4ni** on Tue Jun 30, 2009 9:20 am

CDV: nice Clean. You'll lift more if you get your shoulders further forward before lifting

by **Ader** on Tue Jun 30, 2009 9:52 am

health4ni wrote:CDV: nice Clean. You'll lift more if you get your shoulders further forward before lifting

Not 100% sure he does - I'll look at it properly later and comment

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