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bowenverticaljump

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bowen say hi to all
« on: September 29, 2009, 10:58:30 am »
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ok a short introduce of myself.
been training with weight for the pass two-three month (no pylo) at all. have gain about 2 inches,i don't really measure. from unable to touch rim to easily grap it with finger(running).

Novices weight program from VJB is the program i did for weight, could say improve quite a lot in term of quickness and jump with no pylo done at all.<== i did play basketball.
i stop novices weight in week 9, due to lack of time and basketball.

starting back my training soon,have been doing weight for the pass few month,so i think its time to add pylo in my training routine. i will be doing 2 weight and 1 pylo per week.
the least will be 1 weight and 1 pylo per weight.(depend on my working and basketball day)

Aim is to grap it with two hand(palm)


some vertical jump test i did, did i reach 30 inches? any ideal?

<a href="http://www.youtube.com/watch?v=uqJLvLE_YzY" target="_blank">http://www.youtube.com/watch?v=uqJLvLE_YzY</a>
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adarqui

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Re: bowen say hi to all
« Reply #1 on: September 29, 2009, 03:39:12 pm »
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sup man!

definitely looks around 30".. good work.

good job staying away from the 'plyos'.. you can always add plyo-drills in, but don't make them the emphasis.. for the most part they are just supplementary.. to make them the emphasis requires very intense protocols, but they do work.

peace man & welcome.
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vag

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Re: bowen say hi to all
« Reply #2 on: September 30, 2009, 03:35:18 am »
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Quote from: adarqui on September 29, 2009, 03:39:12 pm

definitely looks around 30".. good work.


and he jumped that being barefoot, having space constraints and on a very hard floor , WTF? :D
id say space + wooden floor + shoes = +4'' minimum!
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

adarqui

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Re: bowen say hi to all
« Reply #3 on: September 30, 2009, 03:36:47 am »
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Quote from: vag on September 30, 2009, 03:35:18 am
Quote from: adarqui on September 29, 2009, 03:39:12 pm

definitely looks around 30".. good work.


and he jumped that being barefoot, having space constraints and on a very hard floor , WTF? :D
id say space + wooden floor + shoes = +4'' minimum!

yup..

i jump worse off wooden floor though, he might be the same.. but shoes + space should give him extra.. hes basically doing drop step verts.

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bowenverticaljump

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Re: bowen say hi to all
« Reply #4 on: September 30, 2009, 11:32:12 am »
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thank for the reply adarqui and vag. yes i believe shoe could give me extra, wooden floor don't think i have chance to test.
adarqui, drop step vertical = 2 leg jump? drop a first step and jump with 2 leg is that what u mean?

i cheat in the video haha, vertical jump should be standing still and jump, not the extra forces with movement.


went to gym just now posting my training routine soon. <-- hope u guy can give me ideal and way of improve haha thank a lot.
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adarqui

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Re: bowen say hi to all
« Reply #5 on: September 30, 2009, 06:54:54 pm »
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Quote from: bowenverticaljump on September 30, 2009, 11:32:12 am
thank for the reply adarqui and vag. yes i believe shoe could give me extra, wooden floor don't think i have chance to test.
adarqui, drop step vertical = 2 leg jump? drop a first step and jump with 2 leg is that what u mean?

i cheat in the video haha, vertical jump should be standing still and jump, not the extra forces with movement.


went to gym just now posting my training routine soon. <-- hope u guy can give me ideal and way of improve haha thank a lot.

well the definition of drop step could be debated, haha.. but its basically just stepping into a jump from a stand still..

ya you're not doing a standing vertical jump, you're doing a running vertical jump, from a short runup.

when you post your routine you'll get more feedback.. sounds like you are on the right track from your initial post.

peace

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