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ADARQ & LanceSTS - Q&A / Re: Trying, but not getting the result that I want
« on: January 06, 2014, 09:14:22 pm »
I see haha thanks for your reply!
Yeah i guess i really should try to add extra day of leg... btw, would it be okay to combine leg workout + one upper body workout? e.g leg+shoulders or leg+triceps etc.. Or would it be too much for one's body to handle?
Because I'm a student and also got bball so i never have that much time to go to the gym.. sigh :/
Yeah i guess i really should try to add extra day of leg... btw, would it be okay to combine leg workout + one upper body workout? e.g leg+shoulders or leg+triceps etc.. Or would it be too much for one's body to handle?
Because I'm a student and also got bball so i never have that much time to go to the gym.. sigh :/
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ADARQ & LanceSTS - Q&A / Re: Trying, but not getting the result that I want
« on: January 06, 2014, 02:43:21 am »
Thanks for your help, guys! (:
I guess I left out alot of details, i apologize haha !
When i started weightlifting properly, I did not measure my 1RM because of risk for injuries & my friends recommended me not to. (although i do measure my 1RM time to time)
For squats, i do 5 reps per set. so 3x5 lighter explosive then 3x5 heavier sets.
Right now, on heavier sets i work with 85-90kg. 2 months ago, when i started, i could do 75kg.
On lighter explosive sets, i work with 55-70kg. Before, i did about 30-40kg.
For squats, i go down to slightly below parallel.
I never had a proper way to measure my max jump. But the roof of my house is quite high, about.. 6-9 inches higher than normal basketball rim. (just an assumption though)
So i just jump to reach as i as i can, to touch the roof.
I also jump on my garden, and there's a window in front, so i can look at myself and get an idea on how high i'm jumping.
I also measure my vj on normal bball hoop, when i do go to basketball court.
For the jump sessions, i mix the jumping session with light basketball work- with about 5-10 SVJ, 7 2-step VJ and about 8 RVJ. I don't really do single leg jumps, only couple of times. AND on basketball workout day, i just do random jumps with basketball and try to jump as high as i can.
RIGHT NOW, i can get my pinky finger just about 1cm above the rim.
Today i measured how high i can jump, by getting a tape measure, and i reached up as high as i could right below the rim, and measured in from there.
My standing reach is about 7'4, and there was 80-82cm difference between my standing reach and the rim, so i guess i can assume that my RVJ as at around 32 inches or so.
If i left out any other information, please do tell me! Also, thanks for your help again (:
I guess I left out alot of details, i apologize haha !
When i started weightlifting properly, I did not measure my 1RM because of risk for injuries & my friends recommended me not to. (although i do measure my 1RM time to time)
For squats, i do 5 reps per set. so 3x5 lighter explosive then 3x5 heavier sets.
Right now, on heavier sets i work with 85-90kg. 2 months ago, when i started, i could do 75kg.
On lighter explosive sets, i work with 55-70kg. Before, i did about 30-40kg.
For squats, i go down to slightly below parallel.
I never had a proper way to measure my max jump. But the roof of my house is quite high, about.. 6-9 inches higher than normal basketball rim. (just an assumption though)
So i just jump to reach as i as i can, to touch the roof.
I also jump on my garden, and there's a window in front, so i can look at myself and get an idea on how high i'm jumping.
I also measure my vj on normal bball hoop, when i do go to basketball court.
For the jump sessions, i mix the jumping session with light basketball work- with about 5-10 SVJ, 7 2-step VJ and about 8 RVJ. I don't really do single leg jumps, only couple of times. AND on basketball workout day, i just do random jumps with basketball and try to jump as high as i can.
RIGHT NOW, i can get my pinky finger just about 1cm above the rim.
Today i measured how high i can jump, by getting a tape measure, and i reached up as high as i could right below the rim, and measured in from there.
My standing reach is about 7'4, and there was 80-82cm difference between my standing reach and the rim, so i guess i can assume that my RVJ as at around 32 inches or so.
If i left out any other information, please do tell me! Also, thanks for your help again (:
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ADARQ & LanceSTS - Q&A / Trying, but not getting the result that I want
« on: January 05, 2014, 02:19:44 am »
Hey lance, some background of myself... I'm just under 6' and i weigh about 65kg.
i'm 17, it's been about 6-7 months since i started training for my VJ (I actually started training before that too, but I wasn't really focused on it).
For the first 3-4 months, I had no access to the gym, so I used exercises like 1 leg squats/DLs with weights and lunges etc, for about 2-3 days per week. ( each workout included some short plyos as well)
At that time, my VJ kept going through patterns like increasing an inch then decreasing to original VJ, and repeated.
Then i got access to the gym, but because of the environment around me, i could only lift leg for one day per week.
It's been about 2-3 months since I started working out in the gym, and I included another day or 2 with just jumping/plyo and basketball.
But since then, although i did gain some weight on my squat, my VJ hasn't really increased (maybe 1cm or so, at best)...
My 1RM is about 100kg, ( although it's nothing compared to lot of guys here haha)
My lifting workout goes like this:
3 sets of lighter, explosive squats
3 sets of heavier squats
1 or 2 accessory exercises like lunges/leg curls, sometimes RDL as well. (3 sets)
then 3-4 sets of calf.
I do not know where or what i'm doing wrong... Do i need more lifting session? or plyos?
Sorry if this was too long, but i wanted to give you some details so i could get some answers to solve my problem...
Thank you!
i'm 17, it's been about 6-7 months since i started training for my VJ (I actually started training before that too, but I wasn't really focused on it).
For the first 3-4 months, I had no access to the gym, so I used exercises like 1 leg squats/DLs with weights and lunges etc, for about 2-3 days per week. ( each workout included some short plyos as well)
At that time, my VJ kept going through patterns like increasing an inch then decreasing to original VJ, and repeated.
Then i got access to the gym, but because of the environment around me, i could only lift leg for one day per week.
It's been about 2-3 months since I started working out in the gym, and I included another day or 2 with just jumping/plyo and basketball.
But since then, although i did gain some weight on my squat, my VJ hasn't really increased (maybe 1cm or so, at best)...
My 1RM is about 100kg, ( although it's nothing compared to lot of guys here haha)
My lifting workout goes like this:
3 sets of lighter, explosive squats
3 sets of heavier squats
1 or 2 accessory exercises like lunges/leg curls, sometimes RDL as well. (3 sets)
then 3-4 sets of calf.
I do not know where or what i'm doing wrong... Do i need more lifting session? or plyos?
Sorry if this was too long, but i wanted to give you some details so i could get some answers to solve my problem...
Thank you!
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LanceSTS's Performance Blog / Re: TRAINING POSTS
« on: January 05, 2014, 02:02:32 am »
Just a few questions,
Sorry, I'm a beginner to all this, so I couldn't fully understand the article because i lack knowledge on terms like 'hypertrophy' etc..
When you say 'CNS high intensive', do you mean workouts with lower volume/high intensity with lower weights?
And for 'hypertrophy'.. do you mean high volume with heavier weights?
So, are you saying that we should include 2 days of high intensity with lower weights and one day of heavy weights in a week?
Could you do 1 day each in a week? like 1 day of 'CNS high intensity' day and 1 day of 'hypertrophy' day, because in the environment where I live, its tough to go to the gym more than 2 times a week...
Sorry for my lack of knowledge in all this :/ but thanks for sharing! I feel like this will help to reach my goal
Sorry, I'm a beginner to all this, so I couldn't fully understand the article because i lack knowledge on terms like 'hypertrophy' etc..
When you say 'CNS high intensive', do you mean workouts with lower volume/high intensity with lower weights?
And for 'hypertrophy'.. do you mean high volume with heavier weights?
So, are you saying that we should include 2 days of high intensity with lower weights and one day of heavy weights in a week?
Could you do 1 day each in a week? like 1 day of 'CNS high intensity' day and 1 day of 'hypertrophy' day, because in the environment where I live, its tough to go to the gym more than 2 times a week...
Sorry for my lack of knowledge in all this :/ but thanks for sharing! I feel like this will help to reach my goal
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Strength, Power, Reactivity, & Speed Discussion / Re: a VJ program or should i just make up my own?
« on: June 19, 2013, 02:25:36 am »
I see, thanks for the help! (:
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Strength, Power, Reactivity, & Speed Discussion / Re: a VJ program or should i just make up my own?
« on: June 18, 2013, 06:27:06 pm »
Sorry, i don't know a whole lot of science in training... could you give me some advice?
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Strength, Power, Reactivity, & Speed Discussion / a VJ program or should i just make up my own?
« on: June 18, 2013, 07:18:02 am »
Hi, would it be better for someone like me (who does not have much knowledge on muscle / strength training)
to just use a program or just follow simple workout routine to increase my vert? For example, 5x8 squats, 5x8 cleans, 3x20 calf raises on day A, etc etc..
Also, if i just follow my own workouts, where could i get information of muscle training and strength gains? (Not the ones that cost money)
Any tips and advices would be appreciated.
Thanks!
to just use a program or just follow simple workout routine to increase my vert? For example, 5x8 squats, 5x8 cleans, 3x20 calf raises on day A, etc etc..
Also, if i just follow my own workouts, where could i get information of muscle training and strength gains? (Not the ones that cost money)
Any tips and advices would be appreciated.
Thanks!
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Progress Journals & Experimental Routines / Re: Kingfush
« on: March 08, 2013, 03:04:13 am »
How long did it take for you to reach up to 40'?
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Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: March 04, 2013, 10:55:28 pm »
Wow, great improvements! Keep up the good work! 
man, but i bet you are getting really close to dunking haha 38' vj... that's so high !
man, but i bet you are getting really close to dunking haha 38' vj... that's so high !
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Progress Journals & Experimental Routines / Re: Kingfush
« on: March 04, 2013, 10:48:24 pm »
Did you buy the book from the website then?
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Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: March 04, 2013, 04:25:26 am »
What's your training result so far? Can you dunk?
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Progress Journals & Experimental Routines / Re: Kingfush
« on: March 04, 2013, 04:15:02 am »
Okay... So you bought the book from the website right?
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Progress Journals & Experimental Routines / Re: Kingfush
« on: March 03, 2013, 01:25:31 am »
Are you doing daily squats? I thought lifting same muscle groups everyday was bad? Or is it different for you? ( Sorry i'm a beginner who doesn't know alot,
and trying to learn best way to increase vj)
and trying to learn best way to increase vj)
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Strength, Power, Reactivity, & Speed Discussion / Do you think I could squat 1.5x my bodyweight?
« on: February 19, 2013, 01:14:48 am »Hi,
I have limited amount of weights at home...
so I normally do single leg exercises like 1 leg squat (or pistol squat) and bulgarian split squat etc.
I just wanted to know if you guys think I could squat 1.5x my bodyweight? ( I need this information for this program, and if i had access to gym I would've checked there, but i don't so I'm asking on adarqui.org (: )
Anyway, I weigh 60kg,
I can pistol squat with about 25-30 KG weight (with assists - grabbing onto bar etc) for about 5-8 reps.
And i can do BSS with 48KG for about 10-11 reps.
Do you guys think I could squat 1.5x my bodyweight? And for extra question, any thoughts/guesses on how much my 1rep max could be?
Thank you!