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Thread: tapering

  1. #1
    buckeyefootball4 is offline Senior Member
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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?

  2. #2
    JJEB2 is offline Member
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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?

  3. #3
    buckeyefootball4 is offline Senior Member
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    Quote 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.

  4. #4
    JJEB2 is offline Member
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    Quote 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.

  5. #5
    buckeyefootball4 is offline Senior Member
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    Quote 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.

  6. #6
    buckeyefootball4 is offline Senior Member
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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.

  7. #7
    JJEB2 is offline Member
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    so these are the last few weeks before their combine. so you are taking out the heavy squats?

  8. #8
    buckeyefootball4 is offline Senior Member
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    if u look above we are during squats 2x1

  9. #9
    JJEB2 is offline Member
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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?

  10. #10
    buckeyefootball4 is offline Senior Member
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    the program i gave you had those in there.

  11. #11
    JJEB2 is offline Member
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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

  12. #12
    buckeyefootball4 is offline Senior Member
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    Quote 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.

  13. #13
    JJEB2 is offline Member
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    so which one is it bc i am confused now hahha?

  14. #14
    buckeyefootball4 is offline Senior Member
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    rhy jump squats, they are just jump squats

  15. #15
    JJEB2 is offline Member
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    aight straight

  16. #16
    JJEB2 is offline Member
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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.

  17. #17
    buckeyefootball4 is offline Senior Member
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    this is from joe defranco conference:


    -50 rep rhythm squats arenít 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

  18. #18
    JJEB2 is offline Member
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    Quote Originally Posted by buckeyefootball4
    this is from joe defranco conference:


    -50 rep rhythm squats arenít 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

  19. #19
    buckeyefootball4 is offline Senior Member
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    why do u list what you are during the week before and the week of the combone.

  20. #20
    buckeyefootball4 is offline Senior Member
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    Quote 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.

  21. #21
    JJEB2 is offline Member
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    sounds good. yea i saw that he was doing a really big conference. guy definately knows his shit.

  22. #22
    JJEB2 is offline Member
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    that is one guy i would love to pick his brain

  23. #23
    buckeyefootball4 is offline Senior Member
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    why do u list what you are during the week before and the week of the combone

  24. #24
    JJEB2 is offline Member
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    Quote 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

  25. #25
    buckeyefootball4 is offline Senior Member
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    post what u r doing the week before and week of the combine.

  26. #26
    JJEB2 is offline Member
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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.

  27. #27
    buckeyefootball4 is offline Senior Member
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    Quote 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.

  28. #28
    JJEB2 is offline Member
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    Quote 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.

  29. #29
    buckeyefootball4 is offline Senior Member
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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: 260
    Last edited by buckeyefootball4; 05-07-2006 at 05:17 PM.

  30. #30
    JJEB2 is offline Member
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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.

  31. #31
    buckeyefootball4 is offline Senior Member
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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

  32. #32
    JJEB2 is offline Member
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    is week 8 is the week of or before?

  33. #33
    buckeyefootball4 is offline Senior Member
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    before. im working on the final vol load right will post when done.

  34. #34
    buckeyefootball4 is offline Senior Member
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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

  35. #35
    JJEB2 is offline Member
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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.

  36. #36
    buckeyefootball4 is offline Senior Member
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    do you think week 9 vol is too big of a drop off?

  37. #37
    JJEB2 is offline Member
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    Quote 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.

  38. #38
    buckeyefootball4 is offline Senior Member
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    Quote 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..
    Last edited by buckeyefootball4; 05-14-2006 at 04:54 PM.

  39. #39
    JJEB2 is offline Member
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    Quote 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.

  40. #40
    buckeyefootball4 is offline Senior Member
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    i change week 8 mon to 210yds

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