Adarq.org

I actually think this is cool, and I wanted to make a sprinting device like that, but since this is adarq.org it's not worthy of going in the strength, power, reactivity section.

starts at 00:25

<a href="http://www.youtube.com/watch?v=oJC1ZP6BnxY" target="_blank">http://www.youtube.com/watch?v=oJC1ZP6BnxY</a>

lmaoo i love that doggie.

I used to workout kind of like that, I had strength days and intense plyo days scattered throughout the week with all sorta of backwards sideways pogo jumps.

But now I think it's better to focus on strength for at least 3-6 months for a beginner, with some jumping, and then more plyos and serious jumping later. Full ROM strength work isn't just beneficial for improving your vert, but for better posture, knee tracking, fixing muscle imbalances, and preventing injury in the future. A 34'' running vert surely isn't bad at all.

So if I were to make a recommendation, I would suggest you pick the exercises that are not crossed out.

Leg Strength Exercises I want to use for sure:
Squats, RDL/DL, Calf Raise
Leg Strength exercises I might use:
Ham Curl, Power Cleans, Weighted SL glute bridge, Lunges, Step-ups, Weighted Hip Thrusts, BSS, 1/2 Squat, Reverse Hyper,

Reactive exercises I want to use for sure:
Bounds, Depth Jumps
Reactive exercises I might use:
Shock Jumps, Ankle Jumps (pogos), Consecutive Vert Jumps, Jump Squats, Weighted Jumps, Sprints, Power Skips, Med. Ball Throws, Side-to-Side box jumps

I would add in bounds and sprints later after a phase of developing strength, along with reverse hypers if you like em. In my experience doing too many things at once confuses your nervous system and prevents you from getting really good at one movement. Even doing too many lunges could take away from your squat for example. Bounding, even worse. Depth jumps, probably not since they are a similar movement.

As far as programming, I would just focus on squats and deadlifts for a while 2-5d/wk and add in once a week a jumping day (maybe integrate it with a fun activity like pick up bball) with some of your "msucle specific strength" exercises, which I'm just assuming you mean jumping specific.

 best bet is to go blow someone superior

 
 Maybe you'll ingest some better dna

 otherwise your goals are completely insane

 and you got better odds of gettin hit with avisheks plane

lmao

If i could directly upload a video file, like a .mov from my phone, i would post many more clips of my training. I dont post many clips because i would have to upload them to youtube but i dont want to upload just one short clip, if rather make a nice video.

Is this possible? Appreciate your comp skills adarq.

<a href="http://www.youtube.com/watch?v=kUcU3RlE36U" target="_blank">http://www.youtube.com/watch?v=kUcU3RlE36U</a>

<a href="http://www.youtube.com/watch?v=xKyf0LJWPCU" target="_blank">http://www.youtube.com/watch?v=xKyf0LJWPCU</a>

casual 295 x 3 on squat yesterday. did a few more doubles after.