Poll

Sample workouts

Vertical
0 (0%)
Speed
1 (100%)

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Author Topic: Help on program  (Read 38059 times)

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And14

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Help on program
« on: June 16, 2014, 08:22:06 pm »
-1
Hey

Anyone got some go to workout that will increase athletism..
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LBSS

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Re: Help on program
« Reply #1 on: June 16, 2014, 08:28:19 pm »
+1
Quote from: And14 on June 16, 2014, 08:22:06 pm
Hey

Anyone got some go to workout that will increase athletism..

do sports.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

seifullaah73

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Re: Help on program
« Reply #2 on: June 17, 2014, 04:30:27 am »
0
run everyday
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

Raptor

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Re: Help on program
« Reply #3 on: June 17, 2014, 04:36:08 am »
0
lift
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

vag

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Re: Help on program
« Reply #4 on: June 17, 2014, 05:40:18 am »
+1
Quote from: And14 on June 16, 2014, 08:22:06 pm
Hey

Anyone got some go to workout that will increase athletism..

Quote from: Raptor on June 17, 2014, 04:36:08 am
lift

entropy :  :ffffffuuuuuu:  :raging:
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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?

Raptor

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Re: Help on program
« Reply #5 on: June 17, 2014, 06:23:00 am »
+4
I meant... lift your knee high when you... when you sprint and do plyos... that's... that's what I meant...
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

ChrisM

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Re: Help on program
« Reply #6 on: June 17, 2014, 12:42:49 pm »
0
You guys are going to scare him off lol! Although Raptor...that made me laugh.

OP, a little background and goals would help. Not knowing where you're starting or where you want to end up is a recipe for failure.
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Insert motivational quote here...

seifullaah73

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Re: Help on program
« Reply #7 on: June 17, 2014, 03:19:02 pm »
0
Quote from: Raptor on June 17, 2014, 06:23:00 am
I meant... lift your knee high when you... when you sprint and do plyos... that's... that's what I meant...

Good save lol
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

Raptor

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Re: Help on program
« Reply #8 on: June 17, 2014, 06:12:56 pm »
0
Has anybody actually voted in the poll?
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

seifullaah73

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Re: Help on program
« Reply #9 on: June 17, 2014, 06:32:55 pm »
0
no... :ninja:
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Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

And14

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Re: Help on program
« Reply #10 on: June 17, 2014, 08:03:34 pm »
0
Hey, I was hoping I could just get some ideas on what people think really works to help improve vertical leap. I've done kelly baggetts vj bible and to be honest didn't improve a lot. I'm 6'5 fairly strong and fast , play semi pro bball but can barely dunk, really embarrassing for my size :-[
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LBSS

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Re: Help on program
« Reply #11 on: June 17, 2014, 08:08:31 pm »
0
it depends, it depends, it depends. lots of things work, the amount of information you provided is not enough for anyone to give you any meaningful advice at all.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Raptor

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Re: Help on program
« Reply #12 on: June 18, 2014, 03:58:58 am »
0
Quote from: And14 on June 17, 2014, 08:03:34 pm
Hey, I was hoping I could just get some ideas on what people think really works to help improve vertical leap. I've done kelly baggetts vj bible and to be honest didn't improve a lot. I'm 6'5 fairly strong and fast , play semi pro bball but can barely dunk, really embarrassing for my size :-[

Chances are your strength is lacking big-time.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

vag

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Re: Help on program
« Reply #13 on: June 18, 2014, 06:39:59 am »
0
It is like LBSS said, it is all speculating until we see numbers.

OP , for a decent evaluation of your situation we need to know if you are a single or double leg jumper and then:
Your weight, body fat % , squat,  standing vert, running vert, all those numbers before AND after the VJB. Optional info : deadlift and sprint numbers.
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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?

Raptor

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Re: Help on program
« Reply #14 on: June 18, 2014, 07:11:30 am »
0
And if you have a hot mom, in which case I will train you for free.
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps
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