Adarq.org

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Hey,

Surprisingly, a lot of dunkers I talk to about jump/dunk training don't seem to realize the benefits of adding upper body training into their weekly training routine. Jumping is a FULL BODY movement. it's more than just legs and core.
 
So what are the main upper body muscles used in jumping? Well let's take a look at the 2 major upper body movements happening when you jump.
 
When jumping you first start with your arms out straight in front, then swinging them back behind you. The main muscle groups responsible for this are your rear dear deltoids, lats, teres major, rhomboids and traps.
 
When your hands are pulled all the way back, the second part of the movement is to swing your arms all the way back up. The main muscles used for this are your anterior deltoids, upper chest, and traps.
 
So when training upper body, incorporate lifts that target these muscles and mimic the up and down arm swings of jumping This being said, remember to lift EXPLOSIVELY, otherwise you'll simply be adding useless size and mass to your body.
 
Train hard, train smart!
 
Sincerely,
 
Jordan Kilganon

What kind of exercise come to mind....
Explosive upperbody... with those targeted muscle..
I can only think of..
- medicine ball throw...  for the Swing up part.

what about the arm swing back part?

ya I agree upper is important.. it definitely shouldn't be completely neglected.

Throws are great. I also love plate swings (ie a 45 lb. plate). As for throws, medicine ball throws are an exercise to help get the power out of the current strength/muscle you already have. You still want a few general strength exercises in your routine like pullups/dips.

as for building up strength in those muscle groups, pullup variations & dip variations are always gold. Moderately heavy barbell/dumbell row/bench press/overhead press will work all of those muscle groups. Exercises to isolate the smaller muscles of the shoulders & mid/upper back are things like front/lateral/rear raises etc.

as for always training explosively otherwise the muscle/strength your building is "useless" .. well, you can always turn "useless" size into useful size by transitioning into power/explosive strength blocks etc.. but, for most exercises we want to be transitioning/accelerating through the reversal point.. so even if you are moving a heavy weight slow, you're trying to reverse it & finish it -> fast. For smaller isolation exercises this isn't really a big deal though.. slow & controlled is just fine.

pc!

yesterday:

my calves are WRECKED. heh.

funny how if i go slow on my forefoot, my calves die.. if i go fast/max speed forefoot, calves are fine.



08/23/2016

Bio: Morning

last night's sleep: ~8 hours
last night fell asleep: ~2 AM
wakeup = 10 AM
bw = 154 lb.
morning resting heart rate = didn't measure
soreness = calves very sore - dead, hamstrings alot (right more-so), glutes very sore, quads slightly
- calves wrecked
aches = none
injuries = left big toe (previously ingrown toenail, just feels weird.. eek)
standing desk (when on computer): mostly
feel = good
water = alot x 2
mosquito bites: 0

sickness: 5 canker sores in my mouth
- lmao wtf
- canker fest
- getting better .. they are there but dont hurt anymore



Food

11 AM

- green tea
- banana
- 2 x wheat bread with peanut butter
- beet + tart cherry juice

here's a pic of that meal.. i love how this pic + filter came out.





Food

5 PM

- 2% milk with 2 tspn coffee + honey
- english muffin with butter
- banana
- green tea



Session: Evening

7 PM
- went to a runner meetup
- it was pretty bad .. i think everyone just shows up to that so they can get a discount on beer afterwards

run: ~3.6 mi in 27 min
- ran slow
- fastest people there were running ~7 min/mi pace
- slow 5k was ~23:30 or something
- ran mostly with a cramp, lame



Food

8 PM
- my favorite cheesesteak place is right near by this meetup so.. went there after and brought home some food

- philly cheese steak
- minestrone soup
- fries



Food

11 PM

- 2% milk



lame lame lame.. calves are so dead.

Had never heard of Kim Collins before this post but looking through his IG check vert on the guy in this photo 

ya harry AA is beast. lots of good training videos, he's always amp'd up.

crazy though.. i saw that photo and didn't notice him at all.. SICK photo.

good catch 

that is some DAMN GOOD vert.

man this is pretty crazy distance for a DLRVJ at his height.. isaiah rivera.. if he keeps working on distance, could eventually land a tdub-like near freethrow line two footed dunk.

i'm following a bunch of that orlando dunk crew on instagram/youtube.. those dudes are dunk addicts.

Quote from: adarqui on August 22, 2016, 10:14:07 pm

Quote from: T0ddday on August 22, 2016, 01:02:57 pm

Quote from: vag on August 22, 2016, 04:50:46 am

Quote from: adarqui on August 16, 2016, 02:00:10 pm

ya 34 now..



i'm now entering 'age vs vertical' territory.. vag

Best age-vs-vertical era is yours, around 35. Old enough to get respect ( not that much deserved tbh, people seem very impressed from 35+yo  jumpers but it ain't that difficult ), young enough to make gains.

Happy bday! 

So true about age.  Awhile I was playing ball and it turned into an impromptu dunk contest and me and a kid were going at it - I could land windmills and he couldn't so I was pretty much the winner... After we were talking and he asked if I was in college (he was 22 - I look young but not that young) and I told him I finished college almost 10 years ago...  He asked me how old I was and I said 31 and he said "OMG!!!! You must have absolutely flown in your younger days!!!"

ha. nice!

Quote

I wasn't sure if I should feel insulted... Didn't like being called old but then again... No.  I landed my first windmill cleanly at age 31!  My first legit 45" jumps were at 31... Sure I sprinted faster in my twenties but jump wise I never put it together until I got older...

the 40 @ 40 club sounds pretty exclusive.. you think you are going to try and be in that club come 40's?

Wow. Never thought about 40/40 but barring any major life change.... Hell yes. 

Think of it like this.  If Kim Collins is running sub 10 at 40 (and running PRs) why the hell cant we jump 40 inches at 40?  I never really think about vertical but me and a friend were talking about dunking until as old as possible, I like 40/40 club though... Sounds cool...

nice!

and ya that sub10 by Kim Collins is incredible. the biggest thing for us is just trying not to rack up injuries.

dunking as old as possible sounds fun too .. for me i'd need to have at least a ~34" SLRVJ or DLRVJ to be able to dunk.. so i'd need to maintain that into old age. Imaging dunking at 70 etc. Sounds awesome tbh ... i've watched a few people "fail" as they get older - systems just shut down slowly. Getting old scares me quite a bit. I need to make sure i'm very light yet very strong going into old age.

^^^ About your high rep nation advocacy above.  I'm not against your high rep training (though I caution you about doing it for RDLs because of your back - I actually think high rep squats without full ROM like you do are better than high rep full ROM for the same reason).

i'm glad you brought that up!! I didn't bring the plates to the floor on RDL, so I was not going full ROM. Even if I had 45's, I imagine I'd still have a little bit of ROM left. I definitely wouldn't do elevated-feet high rep RDL's that is for sure. So, in my previous mention of them, i'd like to point out that i'm doing them a bit less than full ROM & i'm making sure it's all hamstring/glute. Didn't have any fatigue in my low back. I definitely plan on keeping it this way when progressing the weight - ie, I don't plan on fighting through reps where my back is fatiguing.

so thanks for pointing that out.

also, i've never performed high rep calf raises OR high rep RDL for any extended period of time.. that's why this time it's very different. I plan on adapting to these two exercises - with heavy high rep work eventually, but still safely, in the hops that I trigger more adaptations in my calves and hamstrings. High rep heavy squatting has always caused my quads/glutes to really "grow" and adapt. So this time I plan on making sure I hit more musculature, especially since i'm now more interested in sprinting & middle distance running.

And as far as your strength endurance argument I partially agree but I think the evidence suggests it's more like this:

Movement efficiency is extremely specific.  Gotta practice jumping high to jump high.  We know that.

Additionally, strength work and weight training is extremely non specific.  It's GPP.  It carries over but with much less specificity... Consider what makes us adapt to weight training...

Well it's load/work/force and intensity.  The first parameter is why we try to make the movement specific to our goal - ie we do explosive low rep squats cause we want to build power for an explosive single jump.  The second parameter is not so specific.  If we do something that absolutely destroys our legs, our body, our mind in the weight room our body WILL adapt.  Something that intense makes your body go into change mode and it builds bigger muscles, muscles more tolerant of work, stronger muscles, everything changes!

ya that "transformation switch" is flicked on quicker than normal from my experience.. great point. I used to call high rep squatting "PED's" on here; because you just feel different once you start doing heavy high rep work somewhat frequently.. the body seems to just be accelerating it's adaptation processes.

This is why IMO it's not the rest between reps that makes high rep squatting useful - it's the intensity that puts you into transformation mode...  I believe this because I have seen athletes make amazing gains with high rep timed band squats (you would love these) where you have to keep tempo and not rest.  I don't know if you have ever done band resisted sprints or high rep squat work but tension on your body has the effect of causing you to not "realize" the fatigue until you stop... After which you can hardly stand...

I have done accommodating resistance + high rep squat work before, but with chains not bands. However, not a huge extended stint with it.. but I do know what you mean! It seems like a "fluid movement", like you get in this groove. It's hard to explain. Since the bottom is easier, and as you go up you are having to turn on more MU's, it's just a weird sensation when you do that for high reps.. and like you said, at the end you can barely walk. Almost feels like you've tweaked your body's ability to understand gravity, for a short period. hah.

I don't have my chains anymore; gave them to my dad to lock up his motorcycles ... hah. I had ~140 lb. of chain.. If I still had them, i'd EVENTUALLY incorporate them. I also don't have any band attachments.. However, when I went with my friend to that gym, the rack there has band attachments.. So maybe when I go there 1-2x/month to use the treadmill, I might incorporate some high rep banded squat work. Maybe in a few months. Would like to get back up to 225 for a safe 20 at least.. once I get there, i'm pretty much "almost back" in terms of my peak strength.

So, this is why I would answer FPs question to you moreso as:

"Only doing high rep squatting would be for strength endurance".  But your already doing tons of jumping and low rep squatting and other training to provide a stimulus for explosive adaptation - high rep squatting just turns up the dial on the adaption to crazy mode. 

ya 

*also really believe lactate has a ton of neural effects.  This is really new research and pretty complicated but looks promising... Getting lactate into our brain without H+ at such high loads (225 is still a lot compared even my body weight) could have so many health and training benefits that traditional strength research doesn't consider...

nice!

if you come across any interesting studies & such, maybe post them in the peer reviewed subforum.

In the original speed he looks like speed runner upright just speeding past them lol. but in the slow mo when in the upright posture his balls of the feet touch the foor and hardly collapses in terms of his ball strikes the ground and his arch or the heel dont come close to the floor, he is literaly floating down the track.

I would like to see side view.

ya i was looking at that too.. each time i've run my fastest ever (according to my watch), I "feel" that.. feel like i'm way up on my toes and just zero collapse/very fast GCT.

i'd love to see a side view of that too..

pc!

T0ddday mentioned alot of this (lane positions, straighter vs sharper etc) in the olympic thread. Here's a small article about it:

http://www.outsideonline.com/2107041/what-we-can-all-learn-running-blind

wb vag!!! 

Quote from: vag on August 22, 2016, 05:21:26 am

Quote from: LBSS on July 30, 2016, 06:18:24 pm

20 days is awesome, where are you going?

Sorry for belayed reply. I was all around Greece, couple of seaside mainland places and couple of islands. It is too easy for us in the summer here and it is too good to consider going somewhere else, everything is reachable with a very cheap 30 minutes flight and even if you are not up to that there is always an awesome beach withing 1-2 hours drive, wherever you live.

Aaaaand, i'm back. No training at all those days, except from an extreme ( for my standards ) amount of walking the last 10 days at the islands ( mobile says 4-5 km per day ).

As we say here when coming back from holidays 'may we have a good winter'.

Man.  I miss the Mediterranean... I wanna visit Greece... Next summer I am.  That's it.  Seeya next year vag. 

This year I'm going to Japan... Anybody got any very advice for Japan?

dno. i've never been outside the US. :/