Adarq.org

Gym:

Track warmup

Depth jumps@24'': 2x6

Power clean: Warmup, 1x60kgs, 2x80kgs, 2x85kgs, 90kgs fail x 2, 1x85kgs

Jump squats: 1x6@16kgs, 1x6@32kgs, 1x5@48kgs, 1x6@16kgs

DB swing: 1x8@16kgs, 3x6@27.5kgs, 1x8@16kgs

RDL: 1x6@60kgs, 1x6@100kgs, 1x4@140kgs  , 1x5@100kgs

Chin-ups, core etc., foam roll

Failed at 90kgs power clean today. Just didn't have the timing down right. Annoyed because 85kgs felt fairly easy. Might need to work on my technique a bit more before I can increase the weight.

1) There's a dunks thread for this stuff

2) Who cares if he's black or white? Plenty of sick jumpers are white. It shouldn't be that amazing really.

Track:

Warmup

3x20 pogos

3x10 tuck jumps

2x8 DL bounds for height w/PJ

3x7-8 DL bounds for height w/o PJ

3x30m LRLRLR bounds

3x50m

120815 Upperbody Circuit Fat
Did it today, 35 min... Let lose some fat please

120817 Boing Phs 5 W2 D2
Completed today Depth jump...
However, the performance is bad.. I am not able to jump as high as i should...
Just having a bad day... I wonder if today effort is all wasted..  None of my depth jump (low or hi box) is teaching my previous max height.

120819 Vert Test at my old home
Got back to my old home with that 9'11ish Rim.... and attempt to duck the Kid size ball.... and failed.
Much like my previous, running approach is a mess.  Slow run up with 2 the final two hop step into a jump caught me as high as before... 

As high as before is not good enough to dunk even the small ball, I need to get higher...

My baby and my wife is at the court... along with some kid, watching me attempt to dunk that small ball 5 or 6 times.. some are fairly close but all are rejected from the rim...

The boing vert system have some effect on my body, I can now jump higher in my 2 step jump (relatively to pre Boin)... but it did not help out on the running jump.

According to the Boin book, the last 2 weeks  (phs 6 ), which consist of 4day x 2 weeks routine will help on transforming all the new gained strength and whatever into running jump...

I can't wait to get this Boing over with, and get back to the squat rack.

If according to plan, 2nd week of Sept I will be back with squatting, and lot or running approach jump practice!
Nov 10! I want to catch the deadline.

I'm really flogging a dead horse here, but Scooby, no one is holding a gun to your head and making you finish BoingVert. You're not gonna get a special adarq.org award for stubbornly completing the most number of scam programs (although if there was such an award it would be named after you). If you acknowledge that you need to be squatting, working your calves, and practising approach jumps, then just start doing it right now.

Quote from: LBSS on August 17, 2012, 10:35:57 am

my youngest brother is 6'3 with an 8'2 reach. all else being equal, if i was that tall i could dunk with two hands and hit the middle of my forearm on the rim.

fuck tall people.

OR, your taller younger brother that may be weak and skinny would be able to dunk awesomely if he had your superior squating leverages to build strength.

I always used to think, "Damn I wish I was maybe 1-2'' taller, that'd be 1-2'' less to gain". I'd also presumably have longer arms as well so maybe 1-2'' extra there as well. But after thinking about it, if I had longer leverages I might not have gained as many inches as I have through squatting, so I might be exactly where I am now anyway.

Hypothetical situation (because I know how much everyone here loves Athlete A vs Athlete B comparisons ). Would you rather be:

A) My reach (~7'6'', approximately 38-40'' to dunk clean depending on hand size), with shorter limbs, and (ostensibly) greater potential to make strength gains, or:

B) 8' standing reach, longer limbs, bigger hands, but might have a harder time gaining strength in the vert lifts.

I guess if your goal is to dunk a basketball into a regulation hoop, then taller is probably better. But if gaining vertical is your goal (with no desire to perform some physical feat that is confined by a certain parameter i.e. dunking at 10'), then maybe shorter limbs is more ideal.

I realise there are a million other factors to consider for strength gains (diet, genetics etc). As an Athlete A type, I think it's  psychologically more challenging when you begin, and the journey is probably longer, but I think it'd be more rewarding in the end if you make it. Most of my team laughed at me when I said I was trying to dunk, so there's always that motivation as well, to do something people think you can't do.

Gym:

Depth jumps@22'': 3x6

KB/DB swings: 2x8@12kgs, 2x8@20kgs

Jump squats: 2x8@16kgs, 2x8@32kgs

Power clean: 5@40kgs, 5@60kgs, 3@80kgs (felt really easy compared to first time at this weight)

RDLs: 1x8@80kgs, 2x6@120kgs, 1x8@90kgs

high bar?

I squat high bar. I think it's better for me personally compared to low bar. I have no real reasoning for that apart from that I think the HB position simulates the jumping action better than low bar (could be wrong about that). I'd consider trying it though and see if it helps.

MEBM is good. It sucks at the time but you feel like you accomplished something at the end when your legs are tingling and you're sucking up air haha.

MEBM makes me pass out. Unless I'm doing half squats instead of full squats with it.

Yeah I agree with both of you lol. It's tough but it feels great once you're done.

Super impressed with your 8/12 video!

Getting up their equally well off single and double leg. Is either easier for you naturally?

Keep it up!

Thanks man. I guess I'm more of a natural 1-legged jumper with my athletics background but I have improved a lot in 2-legged jumping since I started practising it more often. I like  being able to jump off either so I'll probably try and keep improving both simultaneously.