Adarq.org

I have a copy but I have not done a review due to conflict of interest. The program itself is all bodyweight exercises so for an athlete with strength limitations it might not be the most suitable choice. Plus it recently went up dramatically in price (I paid $30 something bucks and now I think it is about $90).

What I will say is that it is a well thought out program with some logical progressions. There are some interesting uses of some isometric exercises in there too which Shawn Myszka and I spoke about but I don't have that much experience using them in the manner suggested so I can't say how effective they would be. Shawn is a pretty smart guy though so I am sure they would offer some benefits.

I posted on my facebook page last week how happy I was to see Gerald Green back in the NBA. That dunk is absolutely fucking off the charts ridiculous. TO do that in a dunkig exhibition would be something, to do it in an NBA game, off an alley oop with defenders nearby - that just blows my mind.

Haha, it's cool to see someone jumping at MSAC. What night/s do you play?

Edit: Nice jumps BTW

Thanks for that Acole!

The original video from 2010 was shot at MSAC but the one from yesterday was at Boorondara Sports Complex (BSC) in Balwyn. I play a half court pick up game Tuesday mornings at MSAC with a bunch of friends (old guys basketball) and I play A-Grade on Thursday nights at Balwyn. I was feeling quite good after my game last night so I thought I would test out the legs.

Hi Guys

I just made a new jumping video after my basketball game tonight. I turn 37 tomorrow and despite not doing any real jump specific training for quite a while now I was actually jumping pretty well.

Anyway guys, here is my video, for a guy my age I am both pleasantly surprised and happy with how the hops are holding up.

http://www.youtube.com/watch?v=wNB8NqadAu4&list=UUdI-m5fA_yG1FWisJyKfunw&index=1&feature=plcp

If you compare this one to my older one you will see a much improved run up which I think comes down to the fact my knees are much better than they were in 2010. I credit the front squats with that. Since I started using the front squat harness they are holding up much better.

Cheers

Jack

Interesting article Scooby except the study on Olympic weight lifters versus sprinters and other track athletes is a bit of a myth. I would also wonder if the 400 pound westside guy has a 42 inch standing vertical or is it actually just a 42 inch box jump.

I am not knocking powerlifitng here, just asking a few questions about that article.

JW

Just some thoughts about bands and the power jumper.

I use bands in both a lightened setup with them connected to the top of the power rack, and also for accomodating resistance/increased eccentric with them connected at the bottom.  I use them in conjunction with chains and regular weights. How I use them is depends on what the person needs but in the weight room I tend to use them more in the lightened fashion (i.e. hooked to the top so they assist at the bottom of the lift and that assistance decreases as you come up).

With the power jumper, I have said many times that I am a big fan, but I always perform 1 or 2 sets without it at the end for reasons you mention Avishek. Same goes for weight vest or any type of resisted running or jumping exercises (so sprints as well). I am not sure it would really matter though because I am a big advocate of doing plenty of max effort running and jumping to ensure good form regardless of what you are doing in your formal training sessions.

The reason I like the power jumper so much is that it is great for developing eccentric strength without necessarily putting as much impact on the joints from things like depth jumps and altitude landings. Each time you do a rep the bands force you to work just a little harder to stabilize the eccentric portion of the jump. Like anything the immediate effect won't generally blow you away but over time you definitely see some good improvements in that eccentric strength.

Now I don't work with enough people, nor have I done proper split testing with power jumper groups and non power jumper groups to validate this, so this is just my observations, but using the Myotest you do see some good improvements in CGT on both 1 and 2 leg jumps without the need for traditional plyos from using the power jumper.

Also it is light and portable and you can do a lot of different types of jumps with it, and it is cheap. A bit of light resisted jumping is a tried and proven method for vertical jump improvement. The power jumper is a cheap and effective way to incorporate this. Yes you still need to get your strength up, stay lean blah blah blah, but as far as training tools go, I think this is definitely one of the better ones.

Hi Scooby

You are correct about the exercises I listed starting with your feet on the ground. It is the exercise that need a low amount of CGT that I tend to not use them for. Box jumps, seated jumps etc have higher CGT's. In the coming weeks I was planning on shooting a video of a sample weight vest workout as a follow up to my earlier weight vest video. However if you are looking at the exercise on the site already you should be able to put something together fairly easily. Also as a side note whenever I do resisted jumping I like to always do the last set without the resistance. You should have some potentiation from the resistance and I like to teach the body what it is like to move at a faster rate from that potentiation. It might only be a minor thing in the total scheme of your training but I think the last set unencumbered is a good thing to do.

Regards

Jack