Adarq.org

Been lurking a bit here and thought I’d finally sign up and get involved.

Stats:
Age: 32
Height: 193cm
Weight: 90kg
BF%: ~20-25%
Barefoot Reach: 8'4-5ish
Current SVJ: 24”
Current RVJ: 2ft- ?, 1ft- ~30”
Deadlift 5RM- 130kg
Squat: Currently 1RM- 110kg (125kg at around March this year- highest max)

I’m a one foot jumper and can dunk off one foot. Two feet running I probably need another 4-6 inches to be able to throw one down. My running two feet technique is pretty crappy though. My one foot technique is probably pretty crappy too but I’ve never videoed it to see. It’s funny and not sure whether it’s a placebo effect or not but 3 weeks ago I was playing in a 3-4 year old pair of T-Macs. Quite a heavy shoe and I could just dunk off one foot but not consistently. Bought myself a pair of Hyperdunks and at half time of my second game wearing them last week was throwing down one handers easily (mid forearm to ring) and even a got a two hander off one foot.

Goals:
BF%: 12-15%
SVJ: 35”
RVJ: 2ft- 38”+, 1ft- 40”
Squat: 150kg
Deadlift: 200kg
Two handed tomahawk off two feet
Two hands from under the rim- no steps

I know all those numbers (lifts + vert goals) don’t really line up but I’m going to train my ass off and see where it leads me. Would love to be able to maintain a decent vert throughout a whole game of basketball too. Speed and excellent conditioning are other goals but I’m less sure of how to incorporate those into an overall program when focusing on vert training.

Training:
This is the bit I’m unsure of. I have followed 531 and gotten decent results strength wise. Started the VJB Intermediate Balanced program two weeks ago.  Felt really good and was going to continue till I strained my groin on Friday having trying out some dunks. Thinking it may have been a bit advanced for me and could have contributed to the injury as I have had very limited soft tissue injuries across the years. Have a game tonight so once I get through that will reassess and go from there.   

Would love some advice here. Not really sure where to start. I train at home but have access to a rack, olympic bar, olympic dbs and more weight than I'll probably ever lift. Also have a couple of pretty sweet hills for running near my place too and a couple of nice flat parks. I have 531 2nd ed, a copy of the original VJB and access to the net  so access to plenty of other information.

Strengths:
Ummm....height.

Weaknesses:
Overall strength levels, core strength, consistency of training, diet (need to work on this one a fair bit- especially if I’m to lose 10% bf)

That’s a lot of information from me. I look forward to putting up some vids with what will surely be outstanding results  . I’ll try and take a vid of me dunking over the next week so I have a starting point. I might start a journal too with my training so I can track my progress.

Ha. You're right mate. Thanks for the welcome.

I just remeasured and it's more like 8'4-5, barefoot. 

Yeah probably good advice. Focus on strength and dropping some (lots of) fat.

Cheers.

Just having a look at the KB's ultimate split.  Has anyone had any experience with it? 

Looks like it's an interesting program and I'm thinking about giving it a shot.

I did it for 5-6 months, had great strength and vert gains with it. Unfortunately i did it the year before joining adarq.org so it's not journaled.
I did the standard version of it , did not customize it at all:

Foundational Split

Set up 2 upper body workouts and 2 lower body workouts and alternate between them on an every other day basis with weekends off.

Workout 1: is Chest, Chin-ups, and arms in that order

Workout 2: is Squats, hamstrings, calves and forearms in that order

Workout 3: is Shoulders, Rows, chest, and arms in that order

Workout 4: is Deadlifts, squats, calves, and forearms in that order


Monday (workout 1)

Bench Press or Board press variation 4 x 3-5

Wide Grip chin 4 x 6

Incline Dumbbell Bench Press 3 x 8

Barbell or Dumbbell Curl 3 x 8

Skull Crushers 3 x 10


Wednesday (workout 2)

Squat or box squat 4 x 5

Glute/Ham Raises or pullthroughs 3 x 10

Ab work 3 x 10

forearms 2 x 20-30


Friday (workout 3)

Incline bench press or Shoulder Press 4 x 5

Rows 4 x 8

Tricep pushdowns 2 x 10

Preacher curl 2 x 10

Ab work 3 x 10


Monday (workout 4)

Deadlift or rack deadlift 4 x 5

Single leg squat variation 2 x 10

Calf Raises 3 x 15

Forearms 2 x 20

You don't need to stick with the dates, you can do the workouts every 3 days instead of 2 , or leave a couple of days rest when feeling beat up.
But it's laid out perfectly there, should serve you very well.

Make sure to study well kelly's articles about it , he covers anything you need to know:
http://www.higher-faster-sports.com/theultimatesplit.html
http://www.higher-faster-sports.com/ultimatesplitfaq.html