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Nice post man. I've noticed since I've started paying attention to volume and intensity splits my verts have improved a bit. Before that I didn't really have any focus on allowing adequate separation of volume or intensity.

It might have felt like a PR because you were jumping in a different environment. Jumping 34'' in a gym or at a track feels different for me than jumping the same height at a 10' ring.

I thought that other picture you posted looked higher but it might have been the angle. If it's 9'11'' and it looks like you got about 4''-5'' of hand over it, then that's about 123 - 124'' - 89'' = 34-35''. But you probably shouldn't be testing your max during a training cycle, you need a few days of rest, then try and get a good warmup and some caffeine and test your PR properly. Your CNS is probably fatigued from so many depth jumps and depth drops.

Since you're so hell-bent on finishing BV (which I still think is retarded btw), just wait and see what your max is at the end of this last phase. Presumably the creators intended for the users to be jumping highest at the end of the program.

I get PR level jumps after playing aggressive defense 3 on 3 basketball. I get so hot and "fluid" that I'm at the top level of athleticism at that point. It makes a HUGE difference, I never get this warmed up during my regular warmups.

Yeah I never get that feeling after a normal warmup. My body feels good and ready to run or jump or whatever, but I don't have the same feeling of having every muscle fibre in my legs activated and energised. I might play some aggressive 1v1 against my friend next time I shoot some videos.

Thanks raptor. Do you think if you jump faster you can jump higher? I try to get as much power out of the jump thats why i jump slow, i could try speeding it up and see what difference it makes. Will try that next time.

Also, i was thinking recently that I shud do some hang cleans as an assitance ex to build some traps for highbar squats. might kill two stones with one bird that way, if i can improve explosiveness as well. does that sound like a good idea? i'll prob leave the fancier plyo, jump specific stuff for when i've finished cutting and then maxed out on my squats though.

Slow jumping is low jumping mate, I learned that way too late. Try a paused squat jump and really fast eccentric squat jump and see which one is higher for you.

Hang clean idea sounds good to me, when you're ready to do more explosive stuff you could transition to power cleans or full cleans and it wouldn't be too much of a jump for you technique-wise.

Good to see you're taking the common-sense approach of [cutting fat --> increase strength --> increase reactivity] to increase vert/athleticism. Intelligent training goes a long way.

Jumps 2:

4 SVJs

5 DSVJs

3 DLRVJs

4 SLRVJs

I had to go to crowed courts to jump today but damn, the extra height I get from the adrenaline of playing semi-intense half-court games is huge. I think I got nearly 36'' on one drop-step with the only real warmup being 10mins of 4v4. Running and standing verts were all near PR levels as well. It'd be great to be able to recreate the exact effect when I go for PRs.

Quote from: acole14 on August 23, 2012, 07:53:40 pm

Just one of the several fundamental errors with Scooby's training right now.  

Just trying to cut down the fat and adding reactive strength this very moment.

2 more weeks to get Boing over with and I should be back with Weight on my back.

On the other hand, Some body got me a copy of FLYINGin4weeks training program.  I found out many of the exercise is similar to BoingVert.  Exercise like Fire Hydrate, Plank and various stretching exercise...

I should be back in doing Heavy squat, deadlift & jump squat very very soon.

Mean while, I hooked up with a 4 yrs successful vert trainer from Taiwan, andykyo32 on youtube ... i hope can get some feed back from him also.

Scooby, why are you falling into the same trap again? The absolute best thing the trainer could tell you is what everyone here has already been telling you, and what you repeatedly acknowledge you should already be doing!!!

Flying in 4 is a scam, for your own sake don't even think about wasting your time on it:

http://www.verticaljumping.com/flying_in_four.html

To be completely honest, I think you should take the pressure off yourself in regards to dunking by November. It sounds like you're still 5-6'' off if you're only getting 1 inch above a "slightly higher" rim. Go back to basics for a bit: squat heavy, strengthen the other major muscle groups, 1-2x jumps practice a week, and maybe some sprints, plyos and low-level volume of "shock" plyos like depth jumps (15-30 x2 sessions a week is too many IMO) on another day. Then when you've got your strength up in squat, deadlift, whatever, you can move into more explosive stuff and practice max effort jumps/dunks with smaller ball more.

Just my 2 cents, feel free to ignore it, but realise that most people are calling you out lately because they don't want to see a fellow vert athlete wasting their time and not achieving goals.

Jumps:

5-6 SVJs

8 DSVJs

5 DLRVJs

5 SLRVJs

Good jumps today, the place was packed as usual but I went with a friend and we just shot around on one of the rings off to the side and I was able to get heaps of good jumps in. No left knee pain after several SVJs, leaning back and engaging the P-chain more is helping I think. Had a few alley-oop attempts but my passer just couldn't get the timing right lol.

One of my favourite players when he wasn't getting banned from the league for smoking too much weed. Probably one of the top 10 or 15 most talented players ever to play the game.