Adarq.org

Jumps at 10' ring

4 SVJs

6 DSRVJs

10 SLRVJs

Vid of best attempts:
<a href="http://www.youtube.com/watch?v=onjc3w9cPnE" target="_blank">http://www.youtube.com/watch?v=onjc3w9cPnE</a>

My standing jumps sucked today, I just couldn't push off the floor properly, kept shuffling my feet before I jumped. Running jumps were average-good, getting about the same height as I have been in the past with my basketball shoes, which increase my SR by about 1cm or so. I'm still having trouble when I try to increase my run-up speed on my RVJs, which is annoying as I have actually improved my acceleration and top speed a far bit through my sprints and bounding. I want to transfer that improvement to my RVJs. Just need more practice with jump technique and just doing more pure jumps sessions I think (tempted to start long jump training again because I never had problems with this when I was doing jumps training regularly).

Outdoor session

Several SVJ attempts, highest:

<a href="http://www.youtube.com/watch?v=IftNgovSw0g" target="_blank">http://www.youtube.com/watch?v=IftNgovSw0g</a>

Jump squats: 3x12@17kgs

Calf raises: 3x50@22kgs

UB stuff

When I'm wearing my runners my standing reach is about 229cm, and the first marker is 30'', third is 32''.

Track

Warmup

3x25 pogos

4x50m sprints

Gym

Squat: 1x8@70kgs, 3x7-8@120kgs

45o Hyper: 2x10@12kgs, 1x8@25kgs

Upper body

Took it really easy after not being to the gym in nearly two weeks, felt pretty good though.

Here's a vid of some jumps I've done lately, ~3.03m broad jump and few RVJs/SVJs at 3.02m ring. Had a jumps session two days ago doing all forms and also a track session yesterday. Cannot wait for gym to re-open, I really hate not being able to go.

<a href="http://www.youtube.com/watch?v=X-L4z3xPE9U" target="_blank">http://www.youtube.com/watch?v=X-L4z3xPE9U</a>

I can't figure out if you're trolling or are actually serious about this.Why would anyone recklessly ignore the sensible, FREE advice you've been getting?

One day you'll be ready for this, but not yet. Increased injury risk is a huge reason for you not to do Smolov that hasn't been mentioned in much detail (although that's because of the incredibly obvious preceding reason, that you're not strong enough and are still a beginner). Given that you said you want to avoid injury, but you also want quick gains, just follow the advice of the other guys here, they clearly know what they're talking about. If nothing else, read the top line of the forum page header!!! INTELLIGENT TRAINING: a critical aspect of success, not reckless training that is unnecessarily tough and also increases injury risk.

(Although if the other posts haven't convinced you, then you're probably not even reading this thread anymore)

Jumps (yesterday)

Did a bunch of test jumps yesterday at my testing ring. Video'd the best ones and will put up soon. Overall it wasn't a great session (no PRs) but good to at least work on form.

Athletic testing (track)

Today I decided to measure broad jump, 40yd and 7 step long jump to see if they have improved over last few months:

Warmup, run-thrus

40yds: 4.57, 4.63, 4.56  (hand-timed by 2nd party)

Broad Jump: 2.93m, 2.94m, 2.98m , 2.93m

7-s long jump: 5.01m, 4.93m, 5.00m

Last time I did a broad jump my best was ~2.70m, today: 2.98m!! Pretty happy with that, I was wearing better shoes this time around though (jumping spikes). The 40yd was not bad at all, my speed over short dists is probably as good as it's ever been.

Avishek, I reckon next time you should try a less blunt approach when you have something to discuss. I THINK that I understand what you're saying about the 'toe-heel' movement while squatting and its dissimilarity to an athlete's jumping action, but your point has really become lost with your "me against the forum" attitude.

If beginners are actually reading this topic to know the right and wrong way to move your feet while squatting, Kingfish has it right:

i do not shift the load (toe/heel) in my squats. that is very unsafe and can really get somebody injured. 

i focus on keeping the load distributed evenly with a little bias to the front 2/3s. i have size 12 shoes. everybody's form will be different. i also have a good amount of dorsi flexion ROM at the bottom.

Two words: ARM SWING! This is an important aspect of your vertical and involves having relatively strong upper body muscles.

Core strength is also important and doing upper body exercises such as bench, lat pull, row etc. can involve your abdominals as a secondary muscle group. But I agree that you don't want to gain heaps of mass on your upper body if your aim is to jump higher.