tapering

**JJEB2** · 05-07-2006, 06:16 PM

i also hit brad up with an email.

asked him about the sprint shoes with no spikes and the warm ups. i will let you know his reply when he gets back to me.

**buckeyefootball4** · 05-07-2006, 06:20 PM

the answer is yes to both but let me know. the only thing about the warmup was last yr i watch and time there warmup it only lasted about 10-15min at best.

pretty much was one lap jog around field and couple drills for 20yd high knees buttkicks shuffle etc.

here is my the week before:

Week 8:
Mon: 210
Speed mobilty warmup: see sheet
5x10
2x20
3x40
4xshuttles

Tue: 1120
14x80

Thur: 190
Speed mobilty warmup: see sheet
7x10
3xflying 20-20
4xshuttles

Fri: 1120
14x80

**JJEB2** · 05-07-2006, 06:32 PM

Originally Posted by buckeyefootball4

the answer is yes to both but let me know. the only thing about the warmup was last yr i watch and time there warmup it only lasted about 10-15min at best.

pretty much was one lap jog around field and couple drills for 20yd high knees buttkicks shuffle etc.

here is my the week before:

Week 8:
Mon: 210
Speed mobilty warmup: see sheet
5x10
2x20
3x40
4xshuttles

Tue: 1120
14x80

Thur: 190
Speed mobilty warmup: see sheet
7x10
3xflying 20-20
4xshuttles

Fri: 1120
14x80

looks good.

**buckeyefootball4** · 05-07-2006, 06:38 PM

tomm our test session will be:

warmup
2x40
1x10/1x20
1xshuttle
vj

the reason why i have the 40 first is i want them to fresh for that then we will come back and do the 10 and 20 etc. the reason for the 10 and 20 testing is i want to see want we need to focus on these last weeks acc or top

**JJEB2** · 05-07-2006, 06:43 PM

yea i like the way you set up the testings. generally do they run their fastest 40s within the first 2? i personally would switch the start and then 40s and then 20. i like to get a feel of comming out of a start bc everything is out of whack on my first run even with a 10-20 min dynamic warm up.

**buckeyefootball4** · 05-07-2006, 06:45 PM

u make a good point, but i want to try and copy the combine a lil bc there they will only have 2x40 to hit there best of course that may have time to do a couple starts but i cant bank on that.

**buckeyefootball4** · 05-07-2006, 06:58 PM

check this out?

GONE

**JJEB2** · 05-07-2006, 07:17 PM

Originally Posted by buckeyefootball4

u make a good point, but i want to try and copy the combine a lil bc there they will only have 2x40 to hit there best of course that may have time to do a couple starts but i cant bank on that.

yea i spoke with the local track coach and he just said do the practice runs to the side and get warm and to where you feel comfortable.

**JJEB2** · 05-07-2006, 07:23 PM

the volume on the plyos is way too much. depth jumps 7x9. that is very high for a moderate to high intensity plyo.

what u mean by neg gh?

i like the addition of the face pulls. good choice for the rear delts and very improtant in the bench press. often overlooked bc most work front delts.

generally i dont think 7x3 at 88-95% is good. seems to high for my liking. i would knock it down to 5x3.

**JJEB2** · 05-07-2006, 07:24 PM

i noticed you liked isolated lifts. what are your theories behind those lifts?

**buckeyefootball4** · 05-07-2006, 07:25 PM

Originally Posted by JJEB2

i noticed you liked isolated lifts. what are your theories behind those lifts?

what isolated lifts.

**buckeyefootball4** · 05-07-2006, 07:25 PM

Originally Posted by JJEB2

the volume on the plyos is way too much. depth jumps 7x9. that is very high for a moderate to high intensity plyo.

what u mean by neg gh?

i like the addition of the face pulls. good choice for the rear delts and very improtant in the bench press. often overlooked bc most work front delts.

generally i dont think 7x3 at 88-95% is good. seems to high for my liking. i would knock it down to 5x3.

NOPE NOT CHANGING THAT.. it works. 4in in 4weeks.

u cant judge the program without seeing the overall picture speed/weights/diet/recovery aids etc, trust me if you were here i promise that you would be having better gains, if u really ran 4.4 u would be 4.3 at ur combines

**JJEB2** · 05-07-2006, 07:26 PM

whne u do iso lunges. what is ur theory on that? i have done iso abs but thats about it.

**buckeyefootball4** · 05-07-2006, 07:31 PM

look them up they are call eccentric quasi isometrics:

1: hypertrophy
2: lactic acid tolerance
3: reactive hyperemia
4: increase mental toughness
5: recognition of postural weakness
6: enhance recovery

ITS BETTER THEN ANY OTHER KIND OF POST WORKOUT STRECTHING

**buckeyefootball4** · 05-07-2006, 07:34 PM

Originally Posted by JJEB2

yea i spoke with the local track coach and he just said do the practice runs to the side and get warm and to where you feel comfortable.

GOODLUCK

**JJEB2** · 05-07-2006, 07:35 PM

Originally Posted by buckeyefootball4

look them up they are call eccentric quasi isometrics:

1: hypertrophy
2: lactic acid tolerance
3: reactive hyperemia
4: increase mental toughness
5: recognition of postural weakness
6: enhance recovery

ITS BETTER THEN ANY OTHER KIND OF POST WORKOUT STRECTHING

very good.

**JJEB2** · 05-07-2006, 07:36 PM

Originally Posted by buckeyefootball4

NOPE NOT CHANGING THAT.. it works. 4in in 4weeks.

hey if it aint broke then dont fix it. where is he at if he got 4 inches on his vert? is he over 40 now?

**buckeyefootball4** · 05-07-2006, 07:40 PM

Originally Posted by JJEB2

hey if it aint broke then dont fix it. where is he at if he got 4 inches on his vert? is he over 40 now?

this was a guy who could never get his vj up he came to me at 33in now hes 37 not great, but he never got there in 5yr and went to a pac 10 school who did westside training.

**JJEB2** · 05-07-2006, 07:41 PM

Originally Posted by buckeyefootball4

this was a guy who could never get his vj up he came to me at 33in now hes 37 not great, but he never got there in 5yr and went to a pac 10 school who did westside training.

37 is pretty good. i still havent had a chance to check mine with lack of a vertex.

**buckeyefootball4** · 05-07-2006, 07:43 PM

NOPE NOT CHANGING THAT.. it works. 4in in 4weeks.

u cant judge the program without seeing the overall picture speed/weights/diet/recovery aids etc, trust me if you were here i promise that you would be having better gains, if u really ran 4.4 u would be 4.3 at ur combines

**JJEB2** · 05-07-2006, 07:46 PM

Originally Posted by buckeyefootball4

NOPE NOT CHANGING THAT.. it works. 4in in 4weeks.

u cant judge the program without seeing the overall picture speed/weights/diet/recovery aids etc, trust me if you were here i promise that you would be having better gains, if u really ran 4.4 u would be 4.3 at ur combines

yea i am sure you are right. i would like to have my leg strength back for sure. it would have been nice for velocity not have ****ed me over and not giving me the combine training bc they didnt have any others doing it.

**JJEB2** · 05-07-2006, 07:48 PM

i wasnt judging man i just know that my knees cant take that many depth jumps for that many sets. i have been following ur workout as far as the ME bench day and ME squat days. i just do my own DE bench day. and running we have similar principles.

i just wish i had the aids that you have and actually someone constantly watching me to help on everything.

**buckeyefootball4** · 05-07-2006, 07:50 PM

depth jump are high intensity and u can do 50per session twice weekly depends on ur strength levels, and 7x3x88 is bad at all if u know how the other weeks are:

week 1: intro load
week 2: base load
week 3: shock load
week 4: unload/test

**JJEB2** · 05-07-2006, 07:57 PM

Originally Posted by buckeyefootball4

depth jump are high intensity and u can do 50per session twice weekly depends on ur strength levels, and 7x3x88 is bad at all if u know how the other weeks are:

week 1: intro load
week 2: base load
week 3: shock load
week 4: unload/test

yea i see what ur saying i was just doing from my personal experiences working with periodization. i also forget u are farther out then me so i get that confused.

**buckeyefootball4** · 05-10-2006, 01:36 PM

But understand that most gains from a specialized vertical jump program are delayed. Meaning that the biggest improvement is seen 1-2 weeks after the end of the program.

hey jjeb if the above statement is ture when do you think i should take my guys off the program we are during now, should i unload them the week before by dropping vol and high intensity then pretty much rest or, should cease training 2 weeks before by going to more standard training.

**JJEB2** · 05-10-2006, 03:37 PM

i would unload the week before so you unload at teh right time to do the max with the rest.

**buckeyefootball4** · 05-12-2006, 07:15 PM

Originally Posted by JJEB2

i would unload the week before so you unload at teh right time to do the max with the rest.

what kind of vol are you during the before and week for as speed?

**JJEB2** · 05-12-2006, 07:39 PM

my monday workout is gonna be on the field turf again.

5-6x10 starts
2x20
2x30
1x40

something of that nature. migh take out a 30 and sub it with another 40 to really get the feel for the 40s.

**buckeyefootball4** · 05-12-2006, 07:44 PM

Originally Posted by JJEB2

my monday workout is gonna be on the field turf again.

5-6x10 starts
2x20
2x30
1x40

something of that nature. migh take out a 30 and sub it with another 40 to really get the feel for the 40s.

your combine is this week

**JJEB2** · 05-12-2006, 07:57 PM

Originally Posted by buckeyefootball4

your combine is this week

next sunday the 21st of May

**buckeyefootball4** · 05-12-2006, 07:59 PM

Originally Posted by JJEB2

next sunday the 21st of May

damn time flys, what was ur vol like this week and week before, just trying to see how u drop ur vol

**JJEB2** · 05-12-2006, 08:09 PM

i honestly cant remember last week so i will try to estimate. it was about 340 last monday and 320 on friday. this monday it was around 280-300. today i know for sure that it was 300. next monday will be about 200-240 depending on how i feel.

**buckeyefootball4** · 05-12-2006, 08:17 PM

kool im gonna check the site out again and do my math over

**buckeyefootball4** · 05-12-2006, 08:19 PM

how do u that it goes down from the .08?

**JJEB2** · 05-12-2006, 08:25 PM

look at the grading to get a 8.5 on the ss and its a 4.32 and then go to the grading right above to get a 8.0 and go to the ss its a 4.40 which is a .08 difference so technically everytime they go up or down they will go by anywhere from .04-.08. u really dont know but its just a guesstimate.

**buckeyefootball4** · 05-12-2006, 08:34 PM

Originally Posted by JJEB2

look at the grading to get a 8.5 on the ss and its a 4.32 and then go to the grading right above to get a 8.0 and go to the ss its a 4.40 which is a .08 difference so technically everytime they go up or down they will go by anywhere from .04-.08. u really dont know but its just a guesstimate.

im impress you got this shit down, ever since i met you

**JJEB2** · 05-12-2006, 08:36 PM

Originally Posted by buckeyefootball4

im impress you got this shit down, ever since i met you

i am psychotic about my times so i want to know where i am at and have the heads up on everything. this is basically my life right now. i am the need to know type and need reassurance. hahah fear is what motivates me

**buckeyefootball4** · 05-12-2006, 09:03 PM

Originally Posted by JJEB2

i am psychotic about my times so i want to know where i am at and have the heads up on everything. this is basically my life right now. i am the need to know type and need reassurance. hahah fear is what motivates me

what do u need to get for a 8.5

**JJEB2** · 05-12-2006, 09:09 PM

well worst case scenario i get a 34.25 with all the worst numbers.

its definate that i will get a 7.75 on size bc i am 6' 3/4 and 232-235 so thats a definate. with my worst 40 being in the 4.6 i get a 9 on speed. all i need to get for SS for an 8.5 is a 4.42 and i could run that with 3 slips and a finger in my ass but even if i get the 4.35 i still get a 9. then strength my lowest vj is 33-34 and 24 b reps so i will get an 8.5 on strength. now these are all my worst cases. so i am at a 34.25 which equals 8.56 which gets me to indy. so i am basically in with all my worst scores so we will see.