Plyometrics/Sprint Training/Deadlift Day - Week 1 Cycle 1

Plyometrics

1 leg ricochet jumps - 3 x 12
3 step vertical jump - 3 x 5
Power Skips - 3 x 20m


Sprint Training

5 x 10m medicine ball throw accelerations (1 minute recovery between reps)
5x20m from various starting positions (2 minute recovery between reps)


Weights

Deadlift - 103.5kg x 9, 118.5kg x 5 133.5kg x 8
Deadlift - 5x10 @ 80kg with 90s recovery between sets
Roman Chair Hanging Leg Raises - 5x12 with 90s recovery between sets

Military Press Day - Week 1 Cycle 1

First day of Jim Wendler's 5/3/1 - I'm using the Boring but Big template. At this stage looking to give it a run for 3 cycles.


Weights

Military Press - 32.5kg x 5, 37.5kg x 5, 42.5kg x 7
Military Press - 5x10 @ 25kg with 90s rest between sets
Chin Ups - BW x 15, 7, 5, 3, 4 with 90s rest between sets

OK session - surprising how difficult the 5x10 @ 50-60% 1RM with 60-90s rest is...

Kelly Baggett’s Vertical Jump Bible Final Results

Here are my results after completion of Kelly Baggett’s Vertical Jump Bible Novice Plyometrics and Weight Training routines (12 weeks). I followed the plyometrics routine to the T and only made some minor changes to the weight training routine. I was eating a calorie deficit diet (cutting) so my strength gains were minimal at best. My previous experience with plyometrics was basically doing a couple of exercises before weights or after sprint training – I’d never done a full-on program like Kelly Baggett’s Vertical Jump Bible. Anyway, here are my relevant results:


Key Performance Indicator

Standing Vertical Jump increased from 52cm (20.5”) to 60cm (23.6“)


Strength (all raw 1RM estimates)

Squat increased from 103kg (est. from 100kgx2) to 105kg (est. from 90kgx6)
Squat to Bodyweight ratio increased from 1.23xBW to 1.31xBW

Deadlift increased from 170kg (est. from 165kgx2) to 175kg (est. from 160kgx4)
Deadlift to Bodyweight ratio increased from 2.02xBW to 2.19xBW

Bench Press decreased from 85kg to 82kg (est. from 75kgx4)
Bench Press to BW ratio increased from 1.01xBW to 1.03xBW

Body Composition

Bodyweight decreased from 84kg to 80kg
Bodyfat decreased from 14.7% to 9.1%

Deadlift 1RM and Bench Press 1RM - June 2010

Deadlift 1RM - est. 175kg from 160kgx4

Bench Press 1RM - est. 82kg from 75kgx4

Squat 1RM and Vertical Jump Testing - June 2010

Standing Vertical Jump - 60cm

Squat1RM - est. 105kg (233lbs) from 90kg x 6

Upper Body Weights

Upper Body Weights

Military Press - 4x4 @ 47.5kg
1 Arm Cable Rows - 4x4 @ 35kg
Hanging Leg Raises - 3x8

Form wasn't great on the last set of military press and hanging leg raises were quite tough - really need to improve core strength ...

Upper Weights/Boxing/Rowing (Aerobic Conditioning)

Upper Body Weights

Dips - 4x4 @ BW+10kg
Close grip pull ups - 4x4 @ BW+10kg

Aerobic Conditioning

Boxing (Heavy Bag) - 4x2 min rounds with 1 min recovery
Rowing (Concept II Ergo) - 4x500m @ 2:10 pace with 1 min recovery 

Vertical Jump Bible - Lower Weights/Sprints/Plyometrics Week 12B

Plyometrics

1-leg Slalom Jump - 3x30 per leg
1-leg Speed Hop - 3x10
On-box Jump (70cm) - 3x5
Low Squat Ankle Jump into shock lunge - 3x5 per leg
High Depth Jump (70cm) - 3x5
Leap Frog Jumps  - 3x12
 
Speed

3x10m
3x20m
3x30m 

Felt 'slowish' today - again not the best conditions for sprinting (chilly weather and slightly wet grass)




Weights

Platform Deadlifts (8"raised platform) - 4x4 @ 130kg
Regular Deadlift - 2x4 @ 140kg
BB Bulgarian Split Squat - 3x8 @ 37.5kg

130kg of the platform felt reasonably easy. 140kg of the floor felt much tougher than 137.5kg did last week - might've been fatigue showing from the additional speed training this week?

Vertical Jump Bible - Lower Weights/Plyometrics Week 12A

Plyometrics


1-leg Slalom Jump - 3x30 per leg
1-leg Speed Hop - 3x10
On-box Jump (70cm) - 3x5
Low Squat Ankle Jump into shock lunge - 3x5 per leg
High Depth Jump (70cm) - 3x5
Leap Frog Jumps  - 3x12


A bit below par - it's probably because of my lack of activity this past week having to sit and study most of the day (damn muscle creep!).


Weights

Squat - 4x4 @ 85kg
1/4 Squat - 2x4 @ 117.5kg
Pull Throughs - 4x6 with Purple and Orange PowerBand

Went OK - Squats were a bit slow. I thought...

Upper Body Weights

Weights


Military Press - 4x4 @ 46kg
1 Arm Cable Rows - 2x4 @ 35kg, 2x4 @ 30kg
Ab Wheel - 3x10 on knees

Short session - went OK. MP felt tougher than I thought they would. Didn't get a chance to follow it up with an aerobic session as I had to pick up my brother from an exam after and then buckle down and get some study done myself.

Vertical Jump Bible - Lower Weights/Sprint/Plyometrics Week 11B

Plyometrics

1-leg Slalom Jump - 4x30 per leg
1-leg Speed Hop - 4x20m
On-box Jump (70cm) - 4x5
Low Squat Ankle Jump into shock lunge - 4x5 per leg
High Depth Jump (70cm) - 4x5
Leap Frog Jumps  - 3x25m

All went solidly, despite the very chilly weather.


Speed

4x5m
4x10m

2x20m

Cut this a bit short again because of chilly weather high plyometrics volume this week (as per Kelly Baggett's program).


Weights

Platform Deadlifts (8"raised platform) - 4x4 @ 127.5kg
Regular Deadlift - 2x4 @ 137.5kg
BB Bulgarian Split Squat - 3x8 @ 36kg
Single Leg Calf Raises - 3x20 @ BW

Platform Deadlifts felt easier than last week and BSS were more comfortable.

Upper Body Weights/Rowing (Aerobic Conditioning)

Weights

Dips - 4x4 @ BW+7.5kg
Close grip pull ups - 4x4 @ BW+7.5kg
Torsonator - 3x8 @ 35kg (bar + 15kg)

Aerobic Conditioning

Rowing (Concept II Ergo) - 6x500m @ 2:10 pace with 1 min recovery

Vertical Jump Bible - Lower Weights/Sprint/Plyometrics Week 11A

Plyometrics

1-leg Slalom Jump - 4x30 per leg
1-leg Speed Hop - 4x20m
On-box Jump (70cm) - 4x5
Low Squat Ankle Jump into shock lunge - 4x5 per leg
High Depth Jump (70cm) - 4x5
Leap Frog Jumps  - 3x25m


All went solidly.


Speed

3x15m
1x30m

Cut this a bit short because it was very chilly and my hamstring was cramping up a little after the first 30m, didn't want to take any risks.


Weights

Back Squat - 4x4 @ 82.5kg
1/4 Squat - 2x4 @ 115kg
Pull Throughs - 4x6 with Purple and Orange PowerBand

Was much better than last weeks effort (I left a 2hr gap between the sprints/plyos and weights as I was feeling very fatigued before hitting the weights last week).

Introduction

I'm using this blog to keep track of my training progress - feel free to write below any of the posts if you have any questions or other comments.

ATM my goal is just improving general fitness in the areas of strength, speed and aerobic conditioning for football (Australian Rules) next season - basically just doing an extended pre-season.

My goals by the end of this year are (all 1RM):

Weight/Body Composition: 82-84kg @ <10% bodyfat (visible abs)

Back Squat - 120kg
Deadlift - 200kg
BB Rows - 115kg
Bench Press - 105kg
Military Press - 65kg

40m sprint: <5.1s
Beep Test: Level 13+
Vertical Jump: 75cm (29.5")

I'm considering testing for the AIS NTID for the above 3 measures so the results are most accurate.

ATM I'm into the 2nd last week of Kelly Baggett's Vertical Jump Bible's Novice Plyometrics and Weights Program - so I'll be finishing that off, then taking a half a week off before doing some weight room and athletic testing and then giving Jim Wendler's 5/3/1 strength program a go for the next 12 weeks (combined with my own plyometrics/sprint and aerobic conditioning workouts).

For other information about me related to training and diet check out:


What I Eat
What I Wear
What I Use
How I Warm Up

...or feel free to post a comment anywhere on this blog or contact me.