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Every year my family goes for a hike on Christmas Eve, so I gave it a try then. I would say it put 3-4 inches on my vert. Right before the hike I hit my head a little bit on a ceiling in my house, giving me about .5-1 additional inches from the ceiling height. 48 hours later I still felt exhausted, after 72 hours I boomed it.

Ceiling is a little less than 30 inches from my head. I apologize for the shitty music.


<a href="http://www.youtube.com/watch?v=BxjQwbIrTSo" target="_blank">http://www.youtube.com/watch?v=BxjQwbIrTSo</a>

Quote from: Raptor on June 11, 2013, 02:05:52 pm

Speaking of bands... I wonder what something like a powerjumper would do to LBSS if he were to train with it for a while.

That reminds me - I have to start using that thing again.

I saw a video on the Overtime Athletes channel (The channel is ran by Chris Bernard...Elliott Hulse's Strength Camp Gym partner) of him doing jumps with a stretching band around his neck. With the oversped eccentric portion it reminded me exactly of a cheap alternative to a Power Jumper (I just checked they run for 70), and I have one as well as my dad that we got for like 15 bucks from the chiropractor we go to. Obviously the band probably isn't as good as power jumper, and the elasticity would probably wear out somewhat quick, but I was just wondering what you guys' thought on it would be, as I think it is a pretty good cheap alternative. Here's a video of me doing some:

http://www.youtube.com/watch?v=5CDcluJer3Q


(Sorry for posting this on your journal. I just remember Raptor saying the quote I used above and thought it would be relevant to post it here. Besides the majority of users are linked to and read your journal haha.)

Quote from: ChrisM on June 11, 2013, 02:01:29 pm

I by no means am an expert but I do know what seems to have helped me. Last fall I was grinding out reps and lifting 'heavy' and I noticed some improvement in my SVJ but my RVJ (in particular my plant speed) really suffered. Since I lowered the weight a little and have focused on lifting faster (in both lift phases) my RVJ and plant speed have vastly improved and I've seen small improvement in my SVJ. The resistance bands I use currently help I'm sure as they force me down into the squat much quicker and make me finish reps instead of letting momentum take over.

Just my 2 cents.

true. this worked for me too in the PAST. But this imo helps with linear gains in everything, in contrast to periodized training where you get strong, then explosive. Linear training confuses my muscles too much unless I stick just to bilateral plyos which definitely aren't nearly as effective for me as single legged plyos for improving the vert, but the single leg plyos decrease my lifts and confuse muscles the fastest, next to long sprints.

Quote from: mdevin93 on June 19, 2013, 11:55:26 am

http://www.youtube.com/watch?v=5CDcluJer3Q

(Sorry for posting this on your journal. I just remember Raptor saying the quote I used above and thought it would be relevant to post it here. Besides the majority of users are linked to and read your journal haha.)

your video is set to private so no one can view it at the moment.

I would like to experiment with a powerjumper sometime in the future so I do want to see this video.


And LBSS we gotta train soon again bro. I understand you're out of town though so hmu when you're back!

My bad, meant for it to be unlisted. Fixed

sorry to hear about the funeral.

high bar IMO. the point of low bar is to lift as much weight as possible, not so much to have as much athletic carryover. olympic lifters use them instead of low bar as they feel it is a better of increasing strength as they are in fact much harder. its a tool to increase VJ/speed, not a predictor, so why would you cheat yourself just to feed your ego? idk thats just my ten cents

so what's the training plan?

I'm trying to keep it simple at the moment. after 5 more weeks of concentrated loading (not too simple, but in terms of exercises it is) I'm gonna get back to a mon wed fri scheme and drive my squat up to double BW for 3 reps and focus on just jumping. I'm currently doing a max of ~310 (i hit 315 before) at 160 so it'll look like

mon
standing jumps x5
running jumps for height x10
tuck jumps 3-4x8
hang snatch 3x2
squat 6x3x90%, try to bump the weight up each week or do one additional set each week, both if I'm feeling ballsy
glute ham 3x6

wed
standing jumps x5
running jumps for height x10
tuck jumps or barrier hops 3-4x8 (8e if barrier)
hang snatch 4x2
one legged squat w dumbbells 3x6e (easy)

fri
standing jumps x5
running jump for height x10
jump squat 5x5x30%
speed squat 6x2x50, 1x90% week 1 55 week 2 60 week 3----use 3 second pause at the bottom bc i hate box squats
reverse hyper 3x10

do that for three week waves, test/de-load the fourth until i hit my goal. once that happens, part 2 of the JackM split. probably back to concentrated loading or high frequency squatting after a desirable increase since I'm liking the feeling of it

thoughts?

Whats up everybody,

My name is Max Devin and I'm hoping to dunk a basketball. I guess this is where I tell you my story and what not....

I'm from Milton, MA which is a suburb of Boston. Ever since probably like 5th grade I've wanted to dunk a basketball after I saw an advertisement for Air Alert in a Sports Illustrated for Kids magazine. It was always something that stuck in the back of my mind and I thought would be cool, but didn't really do anything about and kind of lived with the fact that a 5'6" white kid with bad genetics (my dad ran track/cross country at UConn) probably isn't going to dunk a basketball.

Flash forward to my junior year of high school (jan 2010). I'm watching a UConn vs Georgetown basketball game, and I witness Stanley Robinson throw down at what I thought to be, and still think to be, one of the sickest dunks/put backs ever off of one of Gavin Edwards' many misses of his UConn career. He creeps up the left side, jumps, catches off of his left hip, throws it down, flings himself off the rim, then jogs down the court like nothing happened. It was then my dream was revitalized.

I immediately looked up "vertical jump form" and the first thing that came up was a video from the jump manual. Jacobs principles made sense, real sense. Air Alert made sense to me before this, and then once I heard Jacob talk about vertical jump theory, it all started to sink in. So I bought it, since it was "only available at $67 dollars for a minimum time only".

My plan was to finish high school, and begin training for my vert once I hit college. I ran/captained both cross country and indoor track (1 mile and 1000m) in the fall/winter and played baseball in the spring and summer (i am/was a catcher), so obviously I would never be able to recover and would be mixing two completely different training styles together. I told myself in the meantime to get as much information as possible on vertical jump training and theory so when I do my training, I will actually know what I am doing, not just doing exercises some guy gives me.

Flash forward to late March of my senior year, and the fourth day of baseball try outs. I had just finished catching a bullpen and my knee had been hurting more than usual. It had always hurt pretty bad, I thought it was just because of the combination of catching and the thousands of miles that I have ran in my lifetime, mostly on pavement. We're told to do 40 yard sprints to see how fast we are. I run the first one fairly well, I don't know the time b/c they never told us but I beat two other kids that were pretty quick football players. My knee felt different. Much different.

Second time around, I go and about 10 yards in I hear the loudest noise to ever come from a human being. It was the sound of my knee, and what I later found out to be a chunk of bone the size of a marble between my femur and kneecap rip right off and begin to float around my right leg. I couldn't bend my right knee more than a centimeter. One knee surgery, a missed senior year of baseball, and probably the worse senior spring you could ask for later I was finally able to walk without crutches again. That long ass summer before college I kept telling myself that knee surgery and lost year of baseball is the sacrifice you must make for being able to dunk a basketball. If that happened during training, I would have completely lost confidence.

By thanksgiving the bone was fully healed, and I could resume normal activity. Instead of jumping right in, I decided to slowly build my strength up to where it was before. My freshman year of college I really dedicated myself to learning the ins and outs of training, so I read everything I could get my hands on, from Kelly Baggett to Zatkiorsky to Verkhoshansky. I then began to squat for the first time in my life and my knees had never felt better.

Here I am now, a sophomore at UMass Amherst and ~12 weeks of training which I wrote under my belt. I didn't get the best results, about 2-3 inches or so to bump my SVJ to 30", but I know where I went wrong and I'm sure if I recover more I could add another 2. Im confident I will get it done sooner or later, and be patient with the whole process.

Sorry that was so long, sad part is I left some stuff out haha. Thanks for reading, and best of luck with all of your training.