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Thread: tapering
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05-05-2006, 03:44 PM #1
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tapering
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?
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05-05-2006, 03:49 PM #2
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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?
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05-05-2006, 03:52 PM #3
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Originally Posted by JJEB2
the rest time are ok.. we use pogo jumps for warmup. no separate day for vj, what u see is what u get here.
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05-05-2006, 03:59 PM #4
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Originally Posted by buckeyefootball4
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05-05-2006, 04:01 PM #5
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Originally Posted by JJEB2
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05-05-2006, 04:06 PM #6
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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.
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05-05-2006, 04:33 PM #7
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so these are the last few weeks before their combine. so you are taking out the heavy squats?
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05-05-2006, 05:09 PM #8
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if u look above we are during squats 2x1
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05-05-2006, 05:14 PM #9
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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?
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05-05-2006, 05:15 PM #10
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the program i gave you had those in there.
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05-05-2006, 05:19 PM #11
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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
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05-05-2006, 05:21 PM #12
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Originally Posted by JJEB2
my bad i dont do rhy squat only rhy jump squats.
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05-05-2006, 05:22 PM #13
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so which one is it bc i am confused now hahha?
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05-05-2006, 05:24 PM #14
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rhy jump squats, they are just jump squats
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05-05-2006, 05:25 PM #15
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aight straight
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05-05-2006, 05:27 PM #16
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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.
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05-05-2006, 05:27 PM #17
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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
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05-05-2006, 05:30 PM #18
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Originally Posted by buckeyefootball4
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05-05-2006, 05:30 PM #19
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why do u list what you are during the week before and the week of the combone.
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05-05-2006, 05:31 PM #20
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Originally Posted by JJEB2
that article is old, and he just had his conference months ago.
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05-05-2006, 05:32 PM #21
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sounds good. yea i saw that he was doing a really big conference. guy definately knows his shit.
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05-05-2006, 05:32 PM #22
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that is one guy i would love to pick his brain
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05-05-2006, 05:40 PM #23
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why do u list what you are during the week before and the week of the combone
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05-05-2006, 07:22 PM #24
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Originally Posted by buckeyefootball4
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05-05-2006, 09:27 PM #25
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post what u r doing the week before and week of the combine.
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05-06-2006, 10:00 AM #26
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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.
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05-06-2006, 11:13 AM #27
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Originally Posted by JJEB2
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.
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05-06-2006, 11:25 AM #28
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Originally Posted by buckeyefootball4
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05-07-2006, 05:11 PM #29
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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: 260Last edited by buckeyefootball4; 05-07-2006 at 05:17 PM.
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05-07-2006, 05:23 PM #30
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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.
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05-07-2006, 05:24 PM #31
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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
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05-07-2006, 05:26 PM #32
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is week 8 is the week of or before?
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05-07-2006, 05:32 PM #33
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before. im working on the final vol load right will post when done.
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05-07-2006, 05:38 PM #34
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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
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05-07-2006, 05:40 PM #35
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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.
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05-07-2006, 05:45 PM #36
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do you think week 9 vol is too big of a drop off?
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05-07-2006, 05:57 PM #37
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Originally Posted by buckeyefootball4
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.
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05-07-2006, 06:08 PM #38
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Originally Posted by JJEB2
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..Last edited by buckeyefootball4; 05-14-2006 at 04:54 PM.
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05-07-2006, 06:15 PM #39
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Originally Posted by buckeyefootball4
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.
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05-07-2006, 06:15 PM #40
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i change week 8 mon to 210yds
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