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Totally making a karaoke on this tomorrow ^^

A few things i noticed:

-The DB swings are not explosive, you look like you are going through the motion. Gotta be more explosive ( glute driven ) at the ROM bottom.
-The half squats are too deep.
-The RDL , you are changing knee bend making it more like a regular DL with short ROM. Begin with your knees bent, try to do all the movement without changing that initial bend, just pushing your hips back. When you have to bend the knees more OR bend the back, this is your reversal point.

Not that you are doing all those wrong or anything, those are tiny details, they are subjective too, lets see what raptor has to say too.

Also : YOUR VIDEO EDITING IS MAJESTIC !!!

Completely agree with everything.

In the RDL, I would also keep the bar closer to my legs. In my personal doing of RDLs, the bar is ALWAYS in contact with my legs. That kind of sucks because it has this tendency to scrape the skin off my legs, but if you just softly graze the skin, it's just going to give you a red spot and nothing else. That's why when I deadlifts I wear long pants and when I do regular deadlift I also have some thick socks under my pants (to prevent my shins from bleeding). Also, I actually don't unlock the knee when doing RDLs. I keep the tibia completely vertical and just push my hips back.

To be honest, I don't see any knee movement, for example if I look at 1:36. So... not sure where you see it, vag? To me it looks like only the hips do their thing.

The half squats are indeed too deep. When I say half squat, I mean "specific jumping ROM squat". So more like 1/4 squats. Use the same reversal point as in the following jump squat set, or as in an actual jump to the rim, since we're training for specificity right now.

The DB swings don't look too bad, I like the hip action there, but indeed - if you don't have a kettlebell, they're hard to "grasp" in terms of correct movement with them. Try a heavier dumbbell, try a 30 kg.

The most I liked were the calf raises. You get some pretty awesome plantar flexion in them, better than mine actually.

Keep doing what you're doing. I'm going to look over the program and see if we change anything or not. IMO you should do another week like this and then make slight modifications towards more specificity.

I'm envious of his reach.

How do you know its sex?

You kinky one...

Nicely done. Eventually, you want to become more and more powerful in the 1-2-3 jumps, while maintaining good form, with more aggressive arm swings and "speed" if you will. But for now, the way you do it is OK. Remember, the most important thing is to prevent that knee from collapsing.

Also, the sprints look pretty good. Try to think "push hard" during those first 15 meters and "pull easy" during the next 45 meters.

The rudiment hops are fine, but when you come sideways you do have SOME knee collapse. Try to be very ankle dominant on them, with locked knees. You won't get very high, but that's not important. Also, remember to do them backwards as well. Take breaks in between each rudiment hops sets.

Monday Plyo focus at the Ham
1-2-3 One legged jump  (alternative leg_Will it be similar to this from my old 2007 video
https://www.youtube.com/watch?v=WRfbxpH1SvE @ 1:10
With high Hip? do you mean High Knee kick?
Low in height with no effort or momentum? do u mean High in height but without forward momentum?, pulling up instead of Pushing from knee..(hard to understand but will try), i will try to keep knee not infront of foot.

Yeah, like that. If you use a double arm swing, like you do in your one leg jumps, it should be better. What I mean by high hips is - try not to bend too much if at all. Almost with straight legs. The power in the jump should come from the posterior chain, glute+ham, NOT quad like you do now. So by keeping the hips high (not lowering into your plant too much) you will prevent the deep knee bend in these jumps, so hopefully they won't be quad dominant. A better description of this would be an explosive hip thrust on one leg, with the quad just sitting there preventing the knee from flexing (keeping the leg stiff).

It's going to be difficult to do right because you've ingrained that quad dominant pattern for so long, but try to limit that knee bend. Jump as SUBmaximally as needed, but still trying to get high. In other words, get as high as possible WITHOUT having that knee collapse forward.

Rudiment hops, found a sample, do it with 2 legs instead of one, the guy in the video is not doing it fast you said to it fast, should I be doing it fast like in ZigZag (back& forth across the line ultra super fast agility speed or should i aim for HEIGHT and minimum ground contact speed)
https://www.youtube.com/watch?v=lvkQgU7Nr38

For now just do them relaxed (but stiff) - just like he's doing them in the video. As always, prevent the knee from collapsing - the movement should be almost 100% ankle, with no knee or hip contributions. It's a hop, not a jump.

Wednesday Power:
Dumbbell Swing Sample
https://www.youtube.com/watch?v=aTeBkm2-gQs
I had never done this, I suppose the Key to swing is using the glute to throw up the weight, not using the back... am I Correct?  will need to drill into how to swing.

Yeah, that's the one. Except he's doing them wrong. First off, you should try to hold the dumbbell by one of its ends (one of the bells) so the other one hangs down. So grab it from one of the sides, not from the middle. The movement should be hip initiated (like an explosive hip thrust) and the dumbbell shouldn't travel higher than chest height. From that point on, tension is lost as it goes higher, and it usually promotes arm pulling, which we don't want.

Low box quick  (how low of a box , like the one in my video?

A very short box. Think something like 20 cm or 8 inches. The jump should be instantaneous in this situation. So you don't load and jump, you touch the ground and IMMEDIATELY go up. This is going to be more ankle dominant, tendon dominant and also promote less knee bend (since you shouldn't have time to bend at the knees).

Btw, the Wednesday power day is quite Short,
Dumb Swing, Squat, Rom Dead, calf raise
Would it be an good idea to add in Leg Curl machine as you point out my hamstring is weak.

Yeah and there's a reason for that - I want to limit muscular tension - when you do high volume strength work you tend to have the muscles overactive, even at rest. And when that happens, speed suffers, because tension is the enemy of speed. Tension is great at the right time (the time of actual propulsion), but at all the other times it's bad because it directly competes with speed. For speed you need to be relaxed, and for strength you need to be tensed. For power you need to be tensed at the right time and relaxed at the right time. So power takes advantage of both of these mechanisms, if they occur at the right times.

At this point, considering your strength numbers, you're already good at generating tension. It's now a matter of being faster and making that tension occur at the right time, with relaxation occurring the rest of the time. This is also why you do the 15max+45relaxed and 50m max sprints - one teaches you to not be tensed (since you can't reach too much of a max speed after only 15 meters, so maintaining that speed that you got for another 45 is a great tool for this), and the 50m max sprint is a combination of max acceleration (tension) with SOME speed maintenance (relaxation) + some hamstring work + repeated hip hyperextensions (sprinting itself).

So these were the main thought processes in my head when I wrote this for you.

To answer your question though, some leg curls could work. Try to do something like 2x15 with a weight you could do 25 reps with (so very light).

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