Adarq.org

Hi.  I am a 28 year old male who has had a goal of dunking for a long time.  I go in spurts where I focus on power and then lose it.  I think it was more because I haven't been holding myself accountable.  I have been reading posts from adarqui on t-nation for awhile and just stumbled upon his site a few weeks ago.  I have been reading for the past few days and am ready to finally rededicate myself to my goal.

A little about me athletically...I am 5' 11" and right now I weigh about 190 or so.  I am carrying some extra fat, as I was recently injured.  I hurt my knee playing softball...sprained mcl and partially torn pcl.  So for the past 2 weeks I have been working on getting my quads stronger to take the pressure off the pcl.  I can do pretty much anything (walk, bike, most lifts, save for squats and deads...) except run and jump for now.  So I think for the next two months my focus will be on upper body and rehabbing my knee.  In addition, it will be to take some of my extra chunk off.  I think I need to get to about 175 or so. 

So I am pretty comfortable with my plan for the next two months or so....getting healthy and changing my body composition.  However it is once I start moving towards the power goal that I am not quite sure where to start.  So I will be doing a lot of reading!!  And if any one has any input on where to start, I'd appreciate a point in the right direction!

JMS

Hi.  I am a 28 year old male who has had a goal of dunking for a long time.  I go in spurts where I focus on power and then lose it.  I think it was more because I haven't been holding myself accountable.  I have been reading posts from adarqui on t-nation for awhile and just stumbled upon his site a few weeks ago.  I have been reading for the past few days and am ready to finally rededicate myself to my goal.

A little about me athletically...I am 5' 11" and right now I weigh about 190 or so.  I am carrying some extra fat, as I was recently injured.  I hurt my knee playing softball...sprained mcl and partially torn pcl.  So for the past 2 weeks I have been working on getting my quads stronger to take the pressure off the pcl.  I can do pretty much anything (walk, bike, most lifts, save for squats and deads...) except run and jump for now.  So I think for the next two months my focus will be on upper body and rehabbing my knee.  In addition, it will be to take some of my extra chunk off.  I think I need to get to about 175 or so. 

So I am pretty comfortable with my plan for the next two months or so....getting healthy and changing my body composition.  However it is once I start moving towards the power goal that I am not quite sure where to start.  So I will be doing a lot of reading!!  And if any one has any input on where to start, I'd appreciate a point in the right direction!

JMS

Yeah, you can't do anything for vertical strength/power right now with that knee.  That is a great plan for the next 2 months.  Rehab, get that knee strong, and change your body composition.  That alone will have you jumping higher anyways.  I guess you can do some calf raises right now as well.

Welcome. THere is something you can do for vertical jumping - mental training.

Everyday for 10 minutes at least, or 3x a week for 40min-1hour (the numbers don't matter really quality over quantity), Image yourself performing heavy squats, quick jump squats, powercleans, ump squats on a trampoline, and anything else you would do for explosiveness. THis can keep the recruitment sharp.

Good luck with the knee, maybe you could try the smith machine? Definitely easier for those with knee issues.

hello...

I'm martin and a metalhead. I'm 22 and live in LA.

welcome...I am a new here ....







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