Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Training Logs

 
 
Thread Tools Display Modes
Prev Previous Post   Next Post Next
Old 01-24-2007, 02:24 AM   #1
Daniel Christensen
Member
 
Join Date: Jan 2007
Location: Perth, Western Australia
Posts: 59
Default "Vertical Development"

First Post

Training Goals for Year
1) Get lean, stay lean: get under 10% BF as measured by the Tanita scales at my gym (currently at 12.9%ish) plus lose a few cms of tummy… stay that way.
2) Build some “horsepower” in my legs: get 1RM DL and back squat above 150% BW (BW=90kgs)… I’ve actually already DL’d 140kgs this year, the remaining goal is to be able to back squat that amount.
3) Continue to round out positional abilities in BJJ.
4) Improve take-downs.
5) Sharpen up striking game, particularly at close-middle range.

Current Program (give or take a bit)
Mon: Rest
Tues: Noon – Gym, PM – BJJ (1.5 hrs)
Weds: Noon- Ashatanga Yoga (1hr)
Thurs: PM – BJJ (1 hr), Kickboxing (1hr)
Fri: Noon - Gym
Sat: AM – BJJ (1.5hrs)
Sun: Noon - Gym

Diet: Protein Power-esque with a few too-frequent cheat meals. IF Tuesday and Thursday nights.

Gym Program: My Mon, Sun gym workouts are based on the bodyweight program from Kelly Baggett’s Vertical Development Bible, Fri was based on the beginners plyometrics workout plus a little bit of other stuff, but as of today I’m going to drop back on the plyos and do more “other stuff” (maintenance work) as my feet and knees are getting too sore. My gym workouts taking 70-90 minutes (I’d prefer less, but that’s the best I can do).

Story… inspired by my first serious batch of basketball in 12 or so years and the good rap he got here I bought Kelly’s e-book, was impressed, decided to stick with program. I’m trying to stick to programs more, and decided to start at the beginning (i.e. bodyweight program), even though I have access to a gym.

>>>

Impressions of bodyweight program… I bought the e-book just before Christmas. The volume is killing me… week 1 of the BW program finishes with 2 x 100 reps BW squat (after 2 x 15 bulgraian squats, with extra slow negatives, plus some walls squats). It took me about 3 weeks to get through week 1, then I got bored, moved on to the next phase of the BW program.

Apart from the volume, I’m liking it – I like the variety of the exercises, I like the current emphasis on control, and I like finishing with a high rep set (of limited utility as it is for building maximal strength)… when I’m doing my 100 squats I can feel a little superior to the guy doing leg extensions. I’ll be glad when the program shifts to weights, but I also feel good for just sticking to a program.

In terms of both my bodyfat and “horsepower” goals, I’m not sure I’m making the best of progress, but I feel that the BW leg program is laying in some foundation for the year to follow.[/size][/font]
Daniel Christensen is offline   Reply With Quote
 


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 11:41 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator