Adarq.org

Well, i actually posted my journal about 2 weeks or more before this, i forgot to post an intro of myself here and rather got too excited to post in the journals section.

basically im tonkits, im from the philippines, im 25 years old.
Ive always wanted to dunk, tried a lot of jump programs out there but a lot of them made my knee hurt or never gave increase in vert in the long run (some increased my vert then just stopped giving results) ive also use vertical jump bible but lost my copy so i decided to just go with vertical jump manual.  Right now im using darq basic template for full body workout, with 2 days rest in between.
so what made me focus on jumping and increasing my strenght, i have goals on my basketball skills and i think that increasing my vert and strength can help me achieve these goals.  and maybe only at this age did i realized that i wanted to chase my dream and not let go, i want to dunk!

statistics
height: 6'0" w/o shoes
weight: 200
wingspan: 6'5"
reach: 7'9" i guess its more of 7'8" since i measured it while i was trying to reach up rather than just standing and raising my hand
svj: 27-28

right now after a week, im 195lbs, thanks to a lot of input from forum members.  i have an ok wingspan but my slightly wider shoulders decrease my reach.  i have little weight training experience but been researching a lot to be able to do exercises with proper form.  my lifts have been improving and i can also feel the results since i feel lighter when jumping and stronger as well.  as a result now i have heel pain because i only have access to concrete bball court and i get too excited and jump a lot in my bball games.

thanks for all the inputs im getting, will continue working hard and posting my progress, more power to all of you!

http://www.adarq.org/progress-journals-experimental-routines/tonkits-increasing-vertical-5453/msg82605/#msg82605

i was in manila back in 2010.. had a hard time finding a gym that had a legit 20kg olympic bar.
want to dunk?? you can over complicate things like most people who train for the vertical jump..


or you can just do:



1. full squats - spend years and years here until you use 2BW+ for multi reps.

2. jump drills for speed/skill work - useless IMO if you are weak as fuk.

3. get your BF% in check - don't get carried away to the point of sacrificing your squat poundage




vid of my jump drills.. 7'8" standing reach.  7'6 double hand standing reach.  ~ 36-38" SVJs x4 in the vid with the bball.
<a href="http://www.youtube.com/watch?v=sDScwmqe1kk" target="_blank">http://www.youtube.com/watch?v=sDScwmqe1kk</a>

Its hard to find gyms here with olympic bars.  In where i go they only have 25lbs bars.  Anyway yeah thats what im doing right now.  Im trying to really get my body fat down.  Im also trying to increase my lifts since i understand that plyo can. Help if only i have a a strong base.   Also. I cant jump with one leg.  When i do layups i dont get that high most of the time i feel my legs propel me forward more rather than up.  On two feet i can but svj and rvj hav little diffeence.   Ive also felt that my quads before are doing all thw work.  But after doing jump manual and darq intro block i felt other muscles are being used already.  Will continue doing it keep you guys ppsted

@raptor
right now i am 17-18% bfat, and i know its acceptable but not athletic, my goal is to reduce that
on the anterior pelvic tilt, i think i do have it, the prominent bone in my back is higher around 2 inches than my front bone
plus the fact that my hamstrings are really weak compared to my quads, i think they are not helping my quads in jumping
right now im doing full squats and RDL to increase my ham strength
on a side note, i squat with legs a bit wider than my shoulder, that the best position that i can go down, also my toes point out rather than forward around 30degrees more or less
by the way, can you point me out to an article regarding anterior pelvic tilt, i mean ones that are focused on jumping

@entropy
well actually its not acceptable to me either, but thats what the calculator said so i put it down in there for reference, anyway,
if i lose weight, im assuming that in my bodyfat, most of what il lose is fat, therefore the more i lose weight the closer i get to reducing a % of my bf? so i need to get a balance in which i will lose weight without sacrificing my lifts? what would be better hardcore diet + cardio or hardcore cardio + diet? or hardcore both? (wouldnt that be detremental to my health?)

no, don't do that. HIIT is draining, use your recovery days to recover. work hard on the days when you're supposed to work hard, take it easy on the days you're supposed to take it easy. if you want to do cardio those days, skip rope or go for a bike ride or something.