Adarq.org

Quote from: LanceSTS on May 20, 2011, 01:10:28 am

Quote from: Ineedtodunk on May 20, 2011, 12:44:58 am

Lance, just got to say, I love these single leg bounds, so thanks for putting them up.  I still suck at them, but I just love doing them for some reason.  And guess what, I PR'd with another inch now.  Obviously it wasn't JUST the bounds, but ever since I started them, and increased my jump session frequency, I did add 3".  My main focus right now, is to master these.  Can't wait for those bounding progression videos.  

But I had a question:  On each "bound", am I supposed to swing my arms and my other leg as I would in a SLRVJ?

NICE man, thats a very big improvement, 3 inches is no joke when it comes to jumping!  And yea, use the most powerful/coordinated arm swing you can muster up.

Does that include a leg swing too, with the non bounding leg?

And, I'm doing 3 sets of all 3 types of bounds.  Is this enough per session, or would doing more be more beneficial?

Thanks.

 Yea, leg swing of course, and yes, 3 rounds through the whole progression is plenty.

Interesting, maybe you should make a video about this, it could help a lot of people.

so i did the bounding workout again but this time both double and single leg with the power jumper...the single leg bounds are waaaaaay easier than the double though double leg jumping is my prefered jumping style so you'd think i'd be better at the double leg version...i didn't do them with out the powerjumper because i was pretty beat...does it work to do a session with the powerjumper and a session without...or should i do both in the same session but drop my volume on both?

also my right leg(i single leg jump off my left) seemed to hold up better than my left leg hahaa

my abs are sore already actually which is something i wasn't expecting...they were sore the last time i did the bounds but i didn't realize thats why they were sore...i think my ham strings are going to be pretty sore too...you were right about the strength stimulus thing!

Speaking of arm swing, is there any way to switch from a single arm swing to a double arm swing in single leg bounding? Any progression or just plain old practice of the movement?

My single arm swing resembles what happens in a sprint more than in a jump.

funny i naturally do a double arm swing when bounding on my left leg(my primary jumping leg) and a single arm swing when i bound on the right...hmmm...curious

To me, if I try double arm swings in a maximal jump the jump leg is guaranteed to be overloaded and collapse.

So I think the key in getting this is to start submaximally and just focus on the arm swing while keeping the jumps short and not that tall (easy jumping) and increase jump amplitude over a few workouts.

Single arm swing does help me with dunking with the ball in hand though, since it makes the movement natural and easy.

Quote from: Raptor on May 21, 2011, 04:52:36 pm

To me, if I try double arm swings in a maximal jump the jump leg is guaranteed to be overloaded and collapse.

So I think the key in getting this is to start submaximally and just focus on the arm swing while keeping the jumps short and not that tall (easy jumping) and increase jump amplitude over a few workouts.

Single arm swing does help me with dunking with the ball in hand though, since it makes the movement natural and easy.

so think about dunking the ball with two hands, off one leg...........

Well I suck at that

Quote

TRIED METRICS but, are you kidding me? The amortization time in the 2-leg bounds for length was about 1s long. Are you fucking kidding me? There's absolutely no chance of doing consecutive bounds, the overload on the legs from each landing is wayyyyyyyyyyyyyyyy too high. The same applies to vertical 2-leg bounds - incredibily long amortization time and incredibly un-coordinated.

I did not film them because anyone looking at that would puke on spot.

Then I did left leg single leg bounds and they were DECENT but not really good. The hamstrings started to fail at that point and the knee to collapse, even while decelerating from the bounds (after finishing them).

So I did 3 sets of single leg bounds on the left leg and that was it.

The hamstrings were failing like you couldn't believe.

COPY FROM MY LOG ^^^^^^^^^^^^^

I'm doing swings every day by the way, 3x10 in the morning, and 2x5 one-leg straight leg deadlifts with the 24 kg kettlebell. Apparently, even with this low volume, my legs are failing.

How can I suck so much at squatting right now? I mean really? One month ago I was squatting 140 kg easy enough, and now I struggle to squat 100 kg (that feels like 130) for 4-5 reps? WHAT THE FUCK?!

Im gonna go through your log more in depth later tonight, see if we can figure out for SURE what the deal is, it sounds like youre just starting to adapt to extra workload from all the gpp and bounding, but I want to look more carefully to be sure, Ill reply later on.  The bounding is a pretty intense STRENGTH stimulus too, especially the single leg bounds, so that may be it, youre just getting used to the extra volume.

ok sorry it took so long man, but yea, you just came off that injury + added gpp + the injured area likely not wanting to fire 100% for a short while after will definitely cause you to have a little performance drop.  I wouldnt stop doing what youre doing now though, I think youve needed to get your gpp up for a while, and I dont think it will be long at all before you start hitting pr's on the squat, the bounding will actually HELP you do this, if you stick with it long enough to adapt.

  One thing that might you help you is to focus on building up to ONE MAIN SET of squats, where you try to pr either by reps or by weight lifted, and then backing down a little and getting your volume in.  That type of set up is hard to beat since you get plenty of volume for hypertrophy in, and youre only asking a PR set on ONE set total, in the workout. 

By the way, I think I'll use the full squat for muscle building one day (Tuesday) and half squat for explosiveness (with a lower weight) on Friday. I mean, it makes sense to me at this point in time where I want to play Saturday and Sunday.

Also, I think I'll do some low box depth jumps + half squats (adarqui's LTMP) + one-leg explosive box squats everyday with KB swings after coming home (low volume). Those things shouldn't generate too much soreness done everyday or CNS fatigue (low volumes of course, say 1-2 sets at most of each).