tapering

**buckeyefootball4** · 05-05-2006, 03:44 PM

what u guys think about this peaking phase, most people say you dont get the gains from plyos etc until 1-2weeks after you stop the program. below you will find my guys last 2 before they go to the combine - only lower body.

week 8:

Mon: Lower Body Ascending
pogo jumps 2x20/30
vertical jumps 90sec 2x1
rhy jump squats 120sec 2x1x32
power clean 210sec 2x1x95-100
full back squat/broad jump x2 210sec 2x1x95-100
rdl 3x3
core see sheet

Thur: Lower Body Descending
pogo jumps 2x20/30
full front squat/broad jump x2 150sec 2x1x95-100
power snatch 210sec 2x1x95-100
rhy jump squats 120sec 2x1x32
lunge jumps 90sec 2x1
neg gh 3x12
core see sheet

week 9: combine week
mon: light upper body/stats

tue: warmup

wed/thur/fri rest/travel

DO YOU GUYS THINK THE VOL IS TOO MUCH?

**JJEB2** · 05-05-2006, 03:49 PM

i would say broderline. but pogo squats i really dont even consider a plyo yet a warm up. i would say that the rest needs to be increased. most i have read they say full recovery on all jumps. it makes sense because this is one of the most explosive movements and every rep has to be to max potential to work. also most are medium intensity at that. the squat jumps are extremely intense but thats about it.

do u do a seperate day for the broad and vert?

**buckeyefootball4** · 05-05-2006, 03:52 PM

Originally Posted by JJEB2

i would say broderline. but pogo squats i really dont even consider a plyo yet a warm up. i would say that the rest needs to be increased. most i have read they say full recovery on all jumps. it makes sense because this is one of the most explosive movements and every rep has to be to max potential to work. also most are medium intensity at that. the squat jumps are extremely intense but thats about it.

do u do a seperate day for the broad and vert?

the rest time are ok.. we use pogo jumps for warmup. no separate day for vj, what u see is what u get here.

**JJEB2** · 05-05-2006, 03:59 PM

Originally Posted by buckeyefootball4

the rest time are ok.. we use pogo jumps for warmup. no separate day for vj, what u see is what u get here.

hmm. do you think that hinders their gains for the broad jump and vert? i would say that both of these you would want to be at full recovery and simply have a day specifically so you can have a range of where you really are.

**buckeyefootball4** · 05-05-2006, 04:01 PM

Originally Posted by JJEB2

hmm. do you think that hinders their gains for the broad jump and vert? i would say that both of these you would want to be at full recovery and simply have a day specifically so you can have a range of where you really are.

u could, but i have gotten good gains like this. most of my guys know how to jump already so its not lots of tech stuff like 40yd is.

**buckeyefootball4** · 05-05-2006, 04:06 PM

with this program i drop the depth jumps 2x11 and thats why i think they will be ok bc everything else is 2x1 etc and they are gonna have 4days of rest.

**JJEB2** · 05-05-2006, 04:33 PM

so these are the last few weeks before their combine. so you are taking out the heavy squats?

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

if u look above we are during squats 2x1

**JJEB2** · 05-05-2006, 05:14 PM

welll front squats. does that work more of the posterior chain? also i see ur doing the rhythm squats since i am 3 week sout should i start to hit them?

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

the program i gave you had those in there.

**JJEB2** · 05-05-2006, 05:19 PM

rhythmn jump squats and rhythm squats are different i thought. when i used to do squat jumps it was actually comming off my feet into the air jumping as high as possible hahhaha

**buckeyefootball4** · 05-05-2006, 05:21 PM

Originally Posted by JJEB2

rhythmn jump squats and rhythm squats are different i thought. when i used to do squat jumps it was actually comming off my feet into the air jumping as high as possible hahhaha

my bad i dont do rhy squat only rhy jump squats.

**JJEB2** · 05-05-2006, 05:22 PM

so which one is it bc i am confused now hahha?

**buckeyefootball4** · 05-05-2006, 05:24 PM

rhy jump squats, they are just jump squats

**JJEB2** · 05-05-2006, 05:25 PM

aight straight

**JJEB2** · 05-05-2006, 05:27 PM

now with that being said i have read a few things on plyos and a few times i have read that weight added while doing plyos could hinder the gains.

now i have always used weight and my vert has always been decent.

**buckeyefootball4** · 05-05-2006, 05:27 PM

this is from joe defranco conference:

-50 rep rhythm squats aren’t used much anymore. Supposed to work the elastic component for it take long time and vertical jump takes shorter than a second. He got that from Poliquin

**JJEB2** · 05-05-2006, 05:30 PM

Originally Posted by buckeyefootball4

this is from joe defranco conference:

-50 rep rhythm squats aren’t used much anymore. Supposed to work the elastic component for it take long time and vertical jump takes shorter than a second. He got that from Poliquin

he uses rhythm squats in his article for tricky tricks to increase the vert. he seemed to have a neg feeling about them now

**buckeyefootball4** · 05-05-2006, 05:30 PM

why do u list what you are during the week before and the week of the combone.

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

Originally Posted by JJEB2

he uses rhythm squats in his article for tricky tricks to increase the vert. he seemed to have a neg feeling about them now

that article is old, and he just had his conference months ago.

**JJEB2** · 05-05-2006, 05:32 PM

sounds good. yea i saw that he was doing a really big conference. guy definately knows his shit.

**JJEB2** · 05-05-2006, 05:32 PM

that is one guy i would love to pick his brain

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

why do u list what you are during the week before and the week of the combone

**JJEB2** · 05-05-2006, 07:22 PM

Originally Posted by buckeyefootball4

why do u list what you are during the week before and the week of the combone

huh what u mean? rephrase

**buckeyefootball4** · 05-05-2006, 09:27 PM

post what u r doing the week before and week of the combine.

**JJEB2** · 05-06-2006, 10:00 AM

week before i am going to keep it the same as usual.
monday-speed-starts, 20s, 30s, 40s. upper body ME
tues-vert and eventhough i dont have it till the second combine broad
wed-SS and 3 cone
thurs-upper body rep usual workout
fri-speed- either flys or just straight 40s for time
sat-lower body ME
sun rest

week of
i think i am gonna steal ur idea with the monday upper
mon-speed work-nothing serious but to keep lose
rest of the week off and gettin settled either fri or sat so i can get used to the scenery and hopefully check out the turf.

**buckeyefootball4** · 05-06-2006, 11:13 AM

Originally Posted by JJEB2

week before i am going to keep it the same as usual.
monday-speed-starts, 20s, 30s, 40s. upper body ME
tues-vert and eventhough i dont have it till the second combine broad
wed-SS and 3 cone
thurs-upper body rep usual workout
fri-speed- either flys or just straight 40s for time
sat-lower body ME
sun rest

week of
i think i am gonna steal ur idea with the monday upper
mon-speed work-nothing serious but to keep lose
rest of the week off and gettin settled either fri or sat so i can get used to the scenery and hopefully check out the turf.

i hope you cut back on the vol the week before. if you try and get a full massage that week and have epsom salt bath each day.

**JJEB2** · 05-06-2006, 11:25 AM

Originally Posted by buckeyefootball4

i hope you cut back on the vol the week before. if you try and get a full massage that week and have epsom salt bath each day.

yea i have been looking into sport and deep tissue massages. i dont do much volume as is but i will def alter that so i am going into it fresh.

**buckeyefootball4** · 05-07-2006, 05:11 PM

here the speed vol for next couple weeks: what u think jjeb

week 5:

mon: test

thur: 420

week 6:

mon: 300

thur: 340

week 7:

mon: 360

thur: 300

week 8:

mon: 250

thur: 260

**JJEB2** · 05-07-2006, 05:23 PM

what exactly do you do on these days to get these equivalent numbers? it def looks good and it is tapering down for peaking purposes so they are fresh as well.

**buckeyefootball4** · 05-07-2006, 05:24 PM

pretty much: im thinkin should i decrease week 8 vol more

mon: 10,20,30,40 many diff combos

thur; 10's and flying 20's at diff acc zones

**JJEB2** · 05-07-2006, 05:26 PM

is week 8 is the week of or before?

**buckeyefootball4** · 05-07-2006, 05:32 PM

before. im working on the final vol load right will post when done.

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

week 5:

mon: test

thur:300

week 6:

mon: 350

thur: 350

week 7:

mon: 400

thur: 400

week 8:

mon: 190

thur: 190

week 9:

mon: 120

**JJEB2** · 05-07-2006, 05:40 PM

yea i like that better bc they are gonan peak two week prior which is better then they just work with where they are at. They go light week of and week before just to keep loose and not burn out.

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

do you think week 9 vol is too big of a drop off?

**JJEB2** · 05-07-2006, 05:57 PM

Originally Posted by buckeyefootball4

do you think week 9 vol is too big of a drop off?

not at all. i wouldnt think that it would matter. you are just gettiong out there to fire up the CNS. its not to actually do a workout.

look at my volume. honestly i do 100 yards of starts and then 4-6 sprints each workout no more than 40 yards. most the time i only go around 260-300. i am probably gonna keep it the same until my combine. give it one good go on monday and rest till sunday.

**buckeyefootball4** · 05-07-2006, 06:08 PM

Originally Posted by JJEB2

not at all. i wouldnt think that it would matter. you are just gettiong out there to fire up the CNS. its not to actually do a workout.

look at my volume. honestly i do 100 yards of starts and then 4-6 sprints each workout no more than 40 yards. most the time i only go around 260-300. i am probably gonna keep it the same until my combine. give it one good go on monday and rest till sunday.

i am gonna bump week 8 mon vol up bc you only really need 10days to taper, thats what tf and sprinters use. with you since your combine is soo soon i would probably leave but next time try and use a 3/1 load method, 3 weeks upload one unload for example.

week 1 300
week 2 350
week 3 400
week 4: 225

what do you mean give one good go on mon..

**JJEB2** · 05-07-2006, 06:15 PM

Originally Posted by buckeyefootball4

i will gonna bump week 8 mon vol up bc you only really need 10days to taper, thats what tf and sprinters use. with you since your combine is soo soon i would probably leave but next time try and use a 3/1 load method, 3 weeks upload one unload for example.

week 1 300
week 2 350
week 3 400
week 4: 225

what do you mean give one good go on mon..

yea i have two weeks and one week of traing with that monday. so i have 3 speed workouts left. i did alot more than usual last week so this week i will bring it down to what i was doing prior to last week.

By the monday comment i meant i was just gonna go out monday the week of and do some starts and some acc work. nothing crazy but keep the CNS fired up.