Topic: Jamisons workout

[jp2ykz]

Been training consistent for about 2.5 months. Just thought I would start keeping track so I don't loose track if I miss a day or something. Also I can track my progress!!!!

-Hold my leg straight ahead, head high for 30 seconds by Feb. 25th.
-Hold split planche for 20 seconds by Mar. 5th
-Hold split front lever 20 seconds by Mar.5
-L-sit for 30 seconds  Mar. 15 th
-Increase my vertical 3 inches minimum. Starting from 23.5 on Jan. 10th and increasing 1 inch per month until April 10th. Test on Feb. 10th, Mar. 10th and April 10th. (My testing on this was an estimate by a friend with a 11" piece of paper and I think it was off. After testing on 2-20-10 I think that my original height here was closer to 21". I am really pissed.  )
-Shave 4 sec off of my 100 meter dash. One second per month for the next 4 months starting at 17 sec on Jan. 10th I think that I am going to switch this one to the 40 yard dash instead to work more on explosiveness. Still need to test.

Test my 5K time by May July 5th. From there begin shaving 30 sec per month for 5 months or until I loose 2.5 min.(switched to avoid conflict with jump training. Havent decided if this is a priority still)

 
1-25-10

APK warm up with 30 total push-ups per round and 4 muscle-ups added on.

a few minuets of working on split planch

2 x 10 box jumps 48 inches

Barbell skips 2 x 8-10/side 35 lbs

¼ rhythmic Jump squat with 45 lbs – 2 x 8-10

Barbell hip thrust 3 x 12-15 135 lbs

High pull 1 x 5 at 135 lbs

Pistols 4 x 6/side

Single leg calf raise- 2 x 20

Bench press 1 x 15 at 135

[Mark Toorock]

Nice!!! Way to get started!!!

[jp2ykz]

Road my bike around to warm up.

Two sets of 200M sprints. Focused mainly on forum.

Off day.

[jp2ykz]

1-28-10

APK warm up with a substitute on the pull-ups because I didn't have a bar. 
I substituted with a modified row on a handrail cauz I had to avoid the lower bar. Good to use some different muscle angles for my warm up.

Single leg triple jumps x 5 sets/side

[jp2ykz]

Rest day,

-I did the APK Warm-up with 30 push-ups per set instead of 15

-Some footwork quickness drills: Lateral line hops 3x20 and High squat sprints 3x8 sec. 

 

[jp2ykz]

Today I had my first meet-up with the "Miami Extreme Freerunning" Team!!!

It was a gym session at a local gymnastics gym. It was kind of small but I had a ton of fun.

Some of the stuff I drilled was: Some tricking combos, 720 reverse vaults, 360 and 540 precisions, some flow and creative moves on sets of balance beams, a few muscle ups, Kong to high bar grab and swing back, 180 and back to the vault platform, hand stand and split planche, split lever holds.

Did some other stuff but can't remember everything.     

[jp2ykz]

1-30-10

Off day

I road my bike around to warm up and get the blood moving.

[jp2ykz]

1-31-10

Today I trained PK/FR for 3 hours with Miami FR team. We walked from hot spot to hot spot and I had good rest between maximum exertion attempts.

I drilled kong to cats for the first time in a long time, jump 360 cats, tack 360 cats, 720 reverse vaults under bars, tic tac cats, High wall climbs, power flow lines and a bunch of other stuff!!!

[jp2ykz]

2-1-10

Road my bike for a little while to get the blood moving. nothing serious..

[jp2ykz]

Workout journal contest entry!!

2-2-10

So, I’m going to recap my goals and give a little bit of extra insight into my training here, so that it is all in one place, and this way you guys can see a little bit more behind what I do!

But first here is the vid of my most recent workout session!!!

Workout for 2-2-10:

http://www.youtube.com/watch?v=Vdz7IdKLVpc

Sorry to Chris Salvato I mixed your name up with Steven Low in the shout out. 


My goals are as follows:

-Hold my leg straight ahead, head high for 30 seconds by Feb. 25th.
-Hold split planche for 20 seconds by Mar. 5th
-Hold split front lever 20 seconds by Mar.5
-L-sit for 30 seconds  Mar. 15 th
-Increase my vertical 3 inches minimum. Starting from 23.5 in on Jan. 10th and increasing 1 inch per month until April 10th. Test on Feb 10th Mar. 10th and April 10th.
-Shave 4 sec off of my 100 meter dash. One second per month for the next 4 months starting at 17 sec on Jan. 10th
-Test my 5K time by May 5th. From there begin shaving 30 sec per month for 5 months or until I lose 2.5 min.

To catch you guys up on where I am at I’ll give you a quick overview. In the past three months since I started training consistently, I have moved through the straight back, tuck planche and tuck lever hold and at this point I am able to hold each for about 4-5 sec (haven’t officially tested). As for the L-Sit and holding my leg head high I am already really close to my goals so I am putting more energy into some of my other goals. I will probably test those holds very soon to check them off!! I think the reason that I am so close to those goals is because nearly every workout and every day I put at least a short amount of time drilling those holds. This is a concept that I learned about on the General Fitness form on APK called “greasing the groove”. This is a great training technique in my opinion and I recommend you guys take a look into it for your own training. It has definitely paid off big time for me!! 

Some other links that I have really found useful for planning my training are:
http://www.eatmoveimprove.com/2009/12/skill-guidelines-for-building-strong-useful-adaptable-athletes/
http://www.eatmoveimprove.com/2009/05/10-common-mistakes-in-acheiving-fitnessperformance-goals/
http://www.higher-faster-sports.com/vjmistakes.html

Now I’ll give you a short version of the reasons behind my work out cycle. I try to keep to a schedule that allows 48 hours rest between high exertion activities so that my nervous system has time to fully recover and I always train at maximum for my vertical jump training. This way I don’t train bad muscle memory habits. Again thanks Eat Move Improve and higher faster sports. Usually on the days that I do my vertical training, I will do some upper body work as well. I have been training muscle ups allot and at this point I can do 5-6 in a row. I will probably go back and add a muscle up goal on to my list soon.

Here is a copy of the Jump training that I have really scheduled my other training around:
Week 1:
Session 1- Mon
Barbell skips with 15% of max squat– 2 x 8-10/side
¼ rhythmic Jump squat with 45 lbs – 2 x 8-10
Poor man's bent legged reverse hyper
or
Barbell hip thrust 3 x 12-15
Bulgarian split squat- 3 x 8/side
Standing calf raise- 2 x 20
Session 2- Wed
Single leg triple jumps x 5 sets/side
Or
Unilateral jumping (dunks, high jumps, or jumps for height) – go until first sign of performance drop-off
Session 3- Fri
Barbell skips 2 x 8-10/side
¼ rhythmic Jump squat with 45 lbs – 2 x 8-10
Poor man's bent legged reverse hyper or Barbell hip thrust 3 x 12-15
Barbell Squat- 4 x 6/side
Single leg calf raise- 2 x 20
Session 4- Sun
Repeat session 2
Week 2:
Session 5- Tuesday
Barbell skips 2 x 8-10/side
¼ rhythmic Jump squat with 45 lbs – 2 x 8-10
Poor mans’ bent legged reverse hyper or Barbell hip thrust 3 x 12-15
Barbell bulgarian split squat- 4 x 5/side
Standing calf raise- 2 x 20
Session 6- Thursday
Repeat session 2
Session 7- Sat
Barbell skips 2 x 8-10/side
¼ rhythmic Jump squat with 45 lbs – 2 x 8-10
Poor mans’ bent legged reverse hyper or Barbell hip thrust 3 x 12-15
Barbell Squat- 2 x 5
Half squat- 2 x 5
Single leg calf raise- 2 x 20
Week 3:
Session 8- Mon
Repeat session 2
Session 9- Wednesday
Barbell skips 2 x 8-10/side
¼ rhythmic Jump squat with 45 lbs – 2 x 8-10
Depth jump- 4 x 5 (18-24 inch box) - keep ground contact times very short
Session 10- Friday
Repeat session 2
Session 11- Sunday
Barbell skips 2 x 8-10/side
¼ rhythmic Jump squat with 45 lbs – 2 x 8-10
Depth jump- 4 x 5 (18-24 inch box)
Take Mon-Thurs Off
Session 12- Friday or Sat
Test

Here is a link to the whole article where I found the workout:
http://www.higher-faster-sports.com/unilateraljump.html
Here is a link describing planned over training:
http://www.higher-faster-sports.com/PlannedOvertraining.html

Now for nutrition:
I have been eating allot of protein (preferably a shake) after my workouts. In addition I usually have a banana and some 100% fruit juice. I also have a nice big meal shortly after that, containing fruits/veggies (about 2 cups) protein and good fats from nuts etc. Since I have been working out on a schedule my diet has improved dramatically and got allot cleaner. I am eating an astronomically larger amount of fruits and veggies.

In addition I take fish oil (3 times a day), Bromelain (a protein digestion Enzyme found in pineapples) once per day, Vitamin D once a day) and a multi vitamin (2-3 times a day). I take vitamins/suplements with the meal after my work out as a rule. Here is a couple links to Eat Move Improve that I have really based my diet on:
http://www.eatmoveimprove.com/2009/05/eating-right-how-to-get-started/
http://www.eatmoveimprove.com/2009/10/a-closer-look-at-vitamin-d/   
 
Over all I stick to this program about 90 percent and I intelligently incorporate PK training sometimes replacing workouts with jams.

[Mark Toorock]

Nice!!!!

[jp2ykz]

2-3-10 through 2-9-10 off days.

[jp2ykz]

2-10-10

Test day

Weight 156 lbs

Standing vertical: 22"

12" Rebound jump: 22.5"
18" Rebound jump: 23"
24" Rebound jump: 20

Max Squat: 235 lbs

Max Dead lift: 315 lbs

Split Planche: 3 sec (felt off and have done longer in the past) 

Split Lever: 5.5 sec

Max bench: 210

Max # of Muscle-ups in 1 set: 12

[jp2ykz]

1-14-10

Gym wasn't open after 5:00 there for I decided to a pretty light volume day. and just do my main workout the next day.

So I just went across the street to a park. There was an military style obstacle wall with some tire steps in front of it so I did some dynamic warm ups and climbed on that a bit and did a few muscle ups on the pullup bar there but it was pretty lame.  I drilled my kongs lengthwise over the picnic tables they had there (about 7-9 feet??) both bilateral and unilateral take off.

After that I decide to time my self and figure out my 40 yard dash time. I measured it off between fence poles so it was pretty accurate. However all I had to time my self with was a wrist stop watch. As a result I had to start from standing to be able to start the clock on time. Also I had to hit the stop watch when i crossed the line. I did about 6 attempts all between 6.25 sec and 6.65 sec. Because of the margin of error I am guessing that I am right about at 6 even. Yeah kind of sad huh. 

Well I hope to bring that time down drastically. I want to be sub five within the next few months. I'll probably update my goals soon once I can have an official time.         

[jp2ykz]

2-14-10

So here it goes, I am starting a more specifically designed jump training based on my recent test results.

I need a mix between strength and reactivity training.

I have also decided to switch away from the APK warm up in favor of training specific warm ups. Dynamic stretches and over speed squat drills for my reactive/ plyo training and post activation warmup sets before each of my weight exercises.   

Warm up for plyos:

Over speed good mornings x 20
Dynamic lunges fw. x 10 per leg
Dynamic lunges side to side x10 per side
Wide stance speed squat x20
Walk fw. heal to toe and touch the ground x20
Crescent kicks outside in x10 per side
Crescent kicks inside out x10 per side
Duck under hurdle (imaginary) x10 per side
Duck under hurdle w/ 180 twist x10 per side
Butt kicks x 25
High knees x 25
Trunk twists x 20
Side bends x 20

(Takes about 10 min all together)

Plyo workout:

-Rim jump (net for me  ) 3x10  Performed continuously with 2 min rest between sets

-Rhythmic lunge jumps 3x10 with 1 min rest between sets

- Depth jump 3x5 off an 18 inch box, 2 min rest between sets

-Jump squat 3x12 with 25 lb bar 2 min rest between sets

Strength workout

Romanian dead lift warm up:

125 lbs x6 reps
195 lbs x4 reps
275 lbs x1 rep
rest between changing weight only

 -Romanian dead lift 3x6 at 220 lbs, 3 min rest between sets

Full Squat warm up:
90 lbs x6
125 lbs x4
205 lbs x1
Rest between changing weight only

-Full Squats 3x6 at 160 lbs, 3 min rest between sets

-----------------------
Additional strength work

Bench press warm up:

80 lbs x6
115 lbs x4
185 lbs x1

-Bench press 3x6 at 150 lbs, 3 min rest between sets

3x6 muscle ups with 1.5 min rest between sets

-Front split lever moving in and out for 3 sets of 20 sec

-Split planche moving in and out for 3 sets of 20 sec

-L-sit for three sets of 12-19 sec

-Windshield wipers 3 sets of 15

-Shoulder presses
(warm up)
80 lbs x7
90 lbs x5 
110 lbs x1
(Main sets)
100 lbs 3x6 with 2.5 min rest between sets

[jp2ykz]

1-16-10


Dynamic warmup:

Over speed good mornings x 20
Dynamic lunges fw. x 10 per leg
Dynamic lunges side to side x10 per side
Wide stance speed squat x20
Walk fw. heal to toe and touch the ground x20
Crescent kicks outside in x10 per side
Crescent kicks inside out x10 per side
Duck under hurdle (imaginary) x10 per side
Duck under hurdle w/ 180 twist x10 per side
Butt kicks x 25
High knees x 25
Trunk twists x 20
Side bends x 20

Speed drills:

3x12 pogo jumps w/ dorciflexion
Ball of feet walking with focus on dorciflexion 20 yards
Dorciflex skip with "rip through" 20 yards
High kick skip (up, out, down/rip through) 20 yards
Butt kicks x30 (10 slow,10 med, 10 fast)

Straight leg walk on balls of (no dorciflex) 20 yards
Karaoke with powerful knee drive over the top 20 yards
3 step then over speed bicycle step, landing on the same foot I take off of (80 yards per foot with rest)
Sitting arm pumps trying to lift my butt off the ground 3x20
High knee drive at running angle hands against a wall (30 sec)
Practice eliminating back drive cycle by standing back against the wall pulling foot up cycling fw (20 per leg)

3 40 yard sprints with 3 min rest between sets.

   
Weight room light day

20 sec split lever progression work x3
10 sec split planche progression work x3
3x8 95 lb full squat
15 kipping nipple high pullups

[jp2ykz]

2-18-10

Full Squat post activation warm up
105lbs x5
140lbs x3
220lbs x1

Full Squat sets:
3x6 at 175lbs with 3 min rest

Dead lift post activation warm up
125lbs x6
195lbs x4
275lbs x1

Dead lift sets:
3x6 at 235lbs 3 min rest between sets

Jump squats with barbell:
3x12 with 25 lbs 2min rest

Depth jumps with a 18 in box
3x5 with 2min rest

Rhythmic lunge jumps
3x10 1min rest

Continues Rim jumps
3x10 2 min rest

Incline bench press Warm up
6x80lbs
4x115lbs
1x185lbs

Incline bench sets
3x6 at 150lbs

Weighted pull warm up
10 bw pullups

Weighted pull up sets
3x7 35lbs weighted pullups

3x10 hanging leg lifts (feet to hands)

3x20sec split lever progression 3 min rest

3x20sce split planche progression 3 min rest

3x10 hands by waist (planche style) pushups

3x12 leg lifts

1x10 full squat at 135lbs
 

[jp2ykz]

2-18-10

Road my bike around with friends for a couple hours slow on flat ground.   

[jp2ykz]

2-19-10

Freerunning session at a cool park that I found close by where I am staying. Tons of cement pillar fence post things and dog agility obstacles and a neat playground fixture.

About an hour and a half of light to medium speed jamming.

[jp2ykz]

2-20-10

Two hours at open gym with Miami Freerunning

Got more comfortable with wall flips. Practiced palm flips with spotters.

learned tic tsuk's + 180 on the end wanted to get the full 720 but came up short  Pretty good for my first attempts a this type of move though. Got the tic side flip really smooth!!

Drilled knog to precisions and reverse to precisions and some rail dancing on the balance beams. As well as tricking flips. Bunch of other stuff too...