Adarq.org

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!

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!

I saw videos by nba3890 training with flying in four... And i wanted to try that. (well it's just a month so i thought why not lol)
(oh and it was free... Same as 7 day vert jump cure. Searched them on google and it was there o_O)

And because both of those programs were written my Kelly, I was more interested to try those two programs.
Is there anyone who tried both of those programs? If so, I want to hear your opinions! (:

Oh and would you recommend using 7 day vj cure (Because it's a activation program that prepares one's body for vj training - as stated in the program),
then flying in four (to get one's body even more prepared) then vjb for full program?
Or if you do that, would you see positive gains?

Cheers 

Hi, because of the limited weights i have at home (around 45-50kg)
I decided to replace all the squats with pistol squats.
And this thought just came up - how much weight would 50kg (or whatever the weight is- in my case because i'm a newb, around 20-25kg?) on 2 leg squat be?
Sorry if it's a difficult question to understand - all i'm saying is how much would you expect to squat if you can pistol squat 25 or 50 kg?

Hope someone knows! An estimation / prediction would be fine! Would be appreciated (:

Hi, all!
I live in New Zealand (but am an asian ), 16 year old, play basketball, 6' tall looking to dunk and eventually, get over 40 inch vertical!
Dunking is one of my goals that i seriously want to achieve.
I'm a newbie when it comes to weight training, i barely have done it for nearly a year or less, and when i look at all the posts and comments, i do understand some of them
but always get confused at some point by the languages that weightlifters speak.

Anyway, right now, i can just touch the rim, i don't know how high i can jump though.
I have been training for my vj since about march 2012, but because i'm young, don't have enough money for gym AND there aren't that many gyms in here,
I had to use homemade weights, which are just milkbottles filled with water, bag full of books ... in total i had about 30kg which is about 66lbs ( here we use kg instead of lbs)
Yeah, i know that it wasn't good at all but i was worked on with those weights as a beginner.
But then i got stronger, and was able to touch the rim, and my vertical gain stopped from then although I worked for it for at least 6-9 months.
By then, i was so confused and frustrated, wondering what the problem was, and i guessed that it was because i had too light weight.

SO i tried out many programs to get knowledge, and eventually got vertical jump bible.
Now i made some more weights (which is just another bag full of weights and MORE MILK BOTTLES LOL) so i have about.. 40-42kg which is about 88-92lbs.
Now, with vjb and adarqui's MEBM ( i don't think i will try LTMP... because well i'm not that used to those high volume training, i think i will try using MEBM then when i'm stronger i will add LTMP as well. But please recommend me to use LTMP if i'm wrong.)

But recently, about 2 and a half months ago, i hurt my ankle (i think the ligament) and is still in process of healing... but i think it's nearly healed.
But i couldn't do anything for that much time, and had to waste it without doing anything.
Gladly i didnt lose that much vert, which i'm glad about.
Anyway, i'm here to achieve my goal to dunk, but more importantly, how i can achieve my goal with my 40kg homemade weights... Helps would be greatly appreciated

Thank you!