Adarq.org

BTW this is the same slant board that ATG use with the 500lb capacity - think I'll grab one

https://www.u-buy.com.au/search/index/view/product/B07ZZ4T674/s/wl-professional-steel-calf-stretcher-adjustable-ankle-incline-board-and-stretch-board-slant-board-with-full-non-slip-surface-16-x-14-4-positions-500-lb-capacity/store/store/kk/dp?ref_p=dp-rp

All his jumps are around 37 inches, 40 inches tops, there is no 44 here...

<a href="http://www.youtube.com/watch?v=SBw3BrW5hkM" target="_blank">http://www.youtube.com/watch?v=SBw3BrW5hkM</a>

Got a 43.7 inch jump on the above vid with the proper measurement settings now. 
From just before the feet leave the ground,  to flat feet landing

accurracy will vary by up to 3 inches either way due to 30fps

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Rugter's Dunker VJ is now 35.5

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Johnny Candito - 35 inches

55 inch box jump from a stand still.  Used car due to lack of resources.  Video shows what a 515 pound squat can do for your vertical leap.  My vertical is around 36 at a stand still.  I am 5'7" 175lbs

<a href="http://www.youtube.com/watch?v=1ObCV9CNcqQ" target="_blank">http://www.youtube.com/watch?v=1ObCV9CNcqQ</a>

Been looking for a cheap option to strap weights/dumbbell handles to your shoes to do tib raises and ankle circles
And I believe this is it - heavy duty velcro cinch strap tie downs

https://www.amazon.com.au/gp/product/B07X8Z9Q7K/ref=ox_sc_act_title_3?smid=A4XRJ8S0WXSO0&psc=1

24x 2 inch seems about the right size - using two should keep a good weight on the feet secure

Also might grab a longer set for my yoga mat - keep it rolled up
And they seem useful for other things, training wise - like weighted leg raises etc.
Maybe even as a Nordic curl strap for a bench.... although you might need the ones used to strap down cargo on cars etc

I also thought about retrofitting some old Jump Soles for the same job
Or attach my spare dumbbell handle onto some old shoes, and then just load up plates on the top side of the dumbbell only

So I have been loading videos into this web app that allows you precisely tag takeoff and landing points of a video and calc hang time and vertical etc.

https://www.thehoopsgeek.com/measurement-app/#!

And a lot of jump mat videos are so inflated it's crazy.
That 47.1 vertical vid from a football combine is only 41 or so inches based on hang time...

I wanted to measure a lot of popular vids, on Youtube and instagram but they tend to slow mo the jump after takeoff... blah...

Clarence's jump back when he was 80kg, with that 200kg squat is a legit 40 inches or so on the app. Not bad for a non vert training person.

<a href="http://www.youtube.com/watch?v=8TFxoNvvsxM" target="_blank">http://www.youtube.com/watch?v=8TFxoNvvsxM</a>

another vid I tried was Rugter's Dunker's vertical on a vertec, which was supposedly 40 inches, I only got 30 inches....

Wednesday 27th May 2020

Lower body still sore, and upper back/traps as well from swings/cleans

Soft tissue work - just feet, calves and subscapularis - didn't have much time

bodyweight at home without shoes = 81.5kg                   

BBall practice session at WLC outdoor courts -  48 mins

1) A few footwork movement efficiency drills - star pattern hops, line hops etc,  pretty easy and fast for me
2) 10 mins dribble drills,
3) 10 mins shooting drills
4) medium intensity moves, shots, layups
5) After 35 mins - a few jumps

legs feeling heavy, swole and sore.
So hops are down, paused vertical down 2+ inches.
Left heel a little achey while running around earlier in the session, but felt better later on.

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Sit in bottom of narrow stance squat for 1min
Wall tibialis raise -  low intensity BW x30
Knee over toes soleus calf raise double leg BW x120+  2 mins straight.
backwards walking up 35 degree slope 2mins x 2

stretched lower body

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Resistance at the outdoor courts

3 level ext rotated band pull apart - to forehead, shoulder, sternum + star drill combo - light rogue band  - dual strands x 10 each, 20 secs rest between each axis
band curls x12 to warmup forearm tendons
Light jump stretch band, curl grip  rows x12

alternating sets - 2 mins rest
Dip shrugs - straight bar - BW x20 @RPE 8
inverted rows - undergrip - explosive - BW+5kg 2x7, 1x9 @RPE 8
Pushups to upper abs - closegrip triangle - explosive - BW x10 on bench, 6 inch of step - BWx10
6 inch step - BW+15kg 2x18 @RPE 8  (+3 reps)

stretched pecs, lats and triceps

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Back at home

Rotating sets between each exercise - 2 mins
A1) High angle rows to ribcage  - slight pause at bottom, explosive - barbell 20kg x12, 40kg x6,  50kg x2
explosive
52.5kg 2x9 @RPE 9 (+1 rep)
45kg x10 @ RPE 9 (+1 rep)

A2) vertical wall ab wheel roll outs - pulling handles apart 2x30 with hold at top


Rotating sets between each exercise - 2 mins
B1) Barbell curl explosive - 20kg x6, 25kg x2,
30kg 2x9 @ RPE 9.5 (+2 reps)

Dang, overdid it, pushed 1 extra rep too much or just gained more strength than usual

B2) Prone trap front raise 45 degree incline, hold at top, controlled eccentric, with 3 count hold at top -  plates 1.25kg x6,
 2.5kg x6, 3.5kg 2x10 @ RPE 8

Single arm overhead press - max extension - neutral grip 5kg plate held at bottom handle for max instability - 3 count hold at top x17
45 degree incline - reverse grip dumbbell bench 3.5kg x 10, 6kg x20

left side a bit wobbly

Elbow on knee external rotation alternating arms/sets without rest - 2.5kg x5, 3.5kg 2x18  - harder for left side

Pullover stretched ISO hold across bench - straight armed - 2.5kg plates x 1min
Incline flye stretched ISO hold 45 degrees, straight armed - 2.5kg plates x 1min

stretch

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I get bigger, and so I get stronger, or is it the other way around?  No neural adaption for me...

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12 hour fast - broke fast before BBall - a bit of raw carrot/beetroot and a slice of cheese, and nuts

3100 calorie burn - according to Fitbit Charge 3, not including weights
plan to eat 2600-2700

was able to stand on each leg at a time for a minute without losing balance today - that's insane, I can't remeber if I could ever do that before!

Tuesday 26th May 2020

Mild drained feeling, and sore all over
Calves, glutes and upper hammies in particular

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out of bed mobility work
Mobility work pre walk

Two leg Knee over toes soleus calf raise x100+ for 2 mins straight...   didn't think I would make it for this long, but I did and it wasn't as hard I expected, crazy burn though in my soleus!
Just to pump blood into my feet, ankles and achilles.

50 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins

stretches

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16 hour fast
2600 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
plan to eat 1900-2000