I would very, VERY much head Coach Thibaudeau’s advice on being very sparing with the plyometrics–and loaded jumps fall into that category more or less. Don’t keep them in all the time and don’t overdo the volume.
People either tend to do the loaded jumps before heavy work, on their speed or dynamic effort day (if they have one), or as a super set with heavy lifts (e.g. set of squats, rest 90 seconds, then 3 loaded jumps, rest 30 seconds, squat again). They typically use loads between 15-30% of their squat most of the time, and heavier is NOT always better in this case. I think it best you should be thoroughly warmed up and blood flowing before doing them and should–for the moment–not do them as a contrast super set. If CT has a differing view obviously cede to his opinion.[/quote]
To:Aragorn,CT and bobd78
OK! I learned my lesson, the hard way and will be heeding CT’s advice along with other experts and Dad’s advice. I was talking to my Dad about some of the advice you guys have given me. Buy the way he flipped out over the Contrast training concept after reading http://www.T-Nation.com/free_online_article/sports_body_training_performance/contrast_training_for_strength_size_and_power
It was a good flip out and is rewriting my power development program. This is where my punishment started. His words “This is excellent, you can get twice the benefit in your program with less work out time giving you more recovery time. This has been half the problem trying to fit building strength in with development of speed and along with Baseball practice and games your recover time window was to tight.” My response was “I don’t need more time off. I am not progressing fast enough.” Then he told me recover is a very large part to development and how he tore his pec muscle and for what reasons. I won’t explain it but it was due to over loading and over working.
I still did not get it I guess, some what stubborn and hard headed. So out to the gym we go. He picked forearms, that was it nothing else. After about 45 minutes of forearm work outs I could not even curl a pencil let alone hold my fork at dinner. More was explained afterwards but to much to write and forearms still feel like rubber. Oh and by the way he laughed when he read about the Russian trainer in that article about his concept. He said it is mind over matter basically and that is how he would do his max days. With a blindfold and don’t tell him how much he is lifting.
He would just imagine everything was his max and he had to give it full power to lift it. He found he could lift more then he actually thought. So if he was pressing 275lbs unknowingly and his known max was 280lbs. He would get in his mind it was 285 or 290 and It was do or die time. He found he could press the 275 an easy 2 or 3 times vs probable only once and barely twice if he new it was only 5lbs less his known max. He thought it was funny because he thought it was just something he came up with to try and it worked for him.
Anyways new program being drawn up and it looks like Mon, Wed, Fri training with a Saturday sprint/plyo day. Thanks for the advice from you and CT. Dad says Thank you also and loves TNation. He has not said anything to me yet but over heard him talking to somebody from Eric Cressey training center about camps. That would friggen rock!!! Ok forearms are burnt again from typing, lesson learned. “Work smarter not Harder, less is sometimes better!” Dad just ask if I want to go work Forearms…“LOL! Yeah right Dad, maybe in a couple days!”