Adarq.org

If you hate your SVJ, don't feel too bad. I just read this study where they ran a bunch of fitness/power tests on twelve Turkish 'First Division' bball players. Here are the average stats:

Age: 25.1 years

Weight: 93kgs

Height: 195cm

Body fat %: 10.0

And the test results:



They had to keep their hands on their hips but still, wtf is up with S&C studies reporting these insanely low VJ numbers? I remember there was another article posted awhile ago showing sprinters and O-lifters jumping less than 50cm.

Here's a good article I read today on simple vert training mistakes - all very basic stuff but I think a lot of people new to training for vert would benefit from reading stuff like this (I know I would have).

http://www.stack.com/2013/04/30/jump-higher-plyo/

http://www.nike.com/au/en_gb/c/basketball/nike-basketball-hyperdunk-plus

http://network.yardbarker.com/nba/article_external/video_paul_george_sick_dunk_part_of_nike_basketball_technology/11147939?linksrc=foxrg_nba

If this was accurate, would definitely consider buying.

Body stats
Age: 22
Height: 181cm/5'11''(w/o shoes) 183cm/6'0'' (w/shoes)
Weight: 80kgs/~175lbs
Standing reach: 230cm/7'6.5'' (w/bball shoes)

Current Jump stats
No-step: 29''
Running two-foot: 31''
Running one-foot: 32''

Long-term goals

No-step: 33''
Running two-foot: 36-38''
Running one-foot: 38''


Background
Did a lot of athletics in my youth, mainly focus on basketball now but am going to incorporate more track work into my training. My previous 1-foot RVJ pr was about 85-7cm (~35'') and SVJ about 31'' at age 18, but back then I didn't focus on vert primarily. Over the last month I've been preparing to get back into it, basically doing a lot of jumping at the courts getting technique back and building up to 1.5x bodyweight max squat at the gym, only decided to start a journal the other day to keep me motivated (as I've read motivation can dip after the first 6 weeks of a goal-focused program, don't want that happening!)


27/2/2011 - Lower body weights

Glute ham raises - 4x10-12 @ 88lbs
Full Squat - 1x8@143lbs (warmup) 3x8 @ 231lbs --> got hips below knees, probably too deep on some, but it hurt good
Single calf raises with 55lb dumbell - 2x8 for each leg
45 degree squat machine - 3x10@a pretty low weight, i forgot exactly what but it was around 120lbs

This hurt like hell the next day, especially hamstrings strangely, I think I need to work on my P-chain muscles as compared to my quads they're probably not equally strong. Also I would love advice on whether it's wise to hit all parts of the leg in one workout - I'm really not sure if this gives the best results.

Plyo workout next in a couple of days.
  oh yeah