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please, don´t fuck it up like all the other young kids, and try to squat 3x bodyweight in one year! 1kg a week added to your squat means 52kg in a year. It won´t work like that forever, but like others said, keep the squat and posterior chain exercises, keep it stupid simple, and think long term!! If there is one thing I would tell a young me is to be consistent with my training, always keep adding weight or reps, and keep it fun. Keep trying to dunk 2 or 3 times a week, and you will be a jumping god in 3 years, the chicks will stalk you!!Good luck, I wish I had vertical jump veterans in my days...

Can't believe this thread is that old...Guess I'm getting old too...

Anyway:

Jmike, I believe age 37/38 (and 300 lbs)
https://www.youtube.com/watch?v=KauT9Vzd7JE

Kim Collins at age 38 (close to 39), a sprint, I know
https://www.youtube.com/watch?v=cgqe6Knjbvs

Stephon age 38
https://www.youtube.com/watch?v=oSgRcWg54JE

Enjoy!

The short list, to save you from overanalyzing:

-squat deep, say 3 sets of 5 or 6 reps
-add weight each session
-add weight until you're close to 1,5x to 2x bodyweight
-jump twice or three times a week for max height

Don't make it harder than this, this coming from an old guy who made this mistake many years ago...

Quote from: LBSS on May 28, 2013, 10:21:13 am

can't get over this pic. it's fucking amazing. look at these three. LOOK AT THEM.

the 2nd string pg was named cory something and could fucking FLY.  LIttle dude, killed avery on every play but couldnt run the team like avery.  Dont think I ever saw him get any minutes in a game, in practice he looked like steve francis.

Cory Alexander...
http://en.wikipedia.org/wiki/Cory_Alexander

I remembered that purely because of nba live...

Quote from: arnoud on April 08, 2013, 01:40:01 pm

Quote from: LanceSTS on April 08, 2013, 01:04:45 am

Quote from: Raptor on April 07, 2013, 02:21:47 pm

http://bretcontreras.com/hip-thrust-and-glute-science/?utm_source=getresponse&utm_medium=email&utm_campaign=bretcontreras&utm_content=Perhaps+My+Most+Scientific+Glute+%26+Hip+Thrust+Article+to+Date...

Nice, glad you posted it.

 Im kind of on the fence with using hip thrusts for hypertrophy though, the reverse hyper seems to do a much better job in that aspect.  It makes sense as it hits the glutes in the stretch as well as at the end range, where the hip thrust is limited to primarily the top.  To be honest I have never seen a very large increase in glute hypertrophy unless squats were present in the programming, and thats including online. Working shit in the stretch is where its at for hypertrophy imo.

 I will say that for activation purposes the hip thrust is great at getting people to use their glutes on things like cleans and snatches, as well as sprints/jumps.  I like 2 x 10 with a 2 second hold at the top, very light weight pre whatever activity you wish to see more glute driven movement on.

I'm in the midst of trying to increase my one leg vertical to at least something acceptable. Do you think the reverse hyper has a place Lance?

absolutely, especially the single leg version.  I got a reactive version from a speed camp a long time ago where you hold one leg at the top, everything tensed to the maximum, then allow it to free fall half way down, catching and reversing right back up to the top.  That potentiates the shit out of single leg jumps, even for guys who usually collapse off one leg.  It seems to help override inhibitions in some manner, since the effect is so immediate.

fwiw, I think the key to single leg jumping is training the leg as more of a "lever", with a small knee flexion at the top. Things like single leg box squat (with the working leg far out in front requring a "pull" to stand), single leg hang clean (for force absorption overload), single leg reverse hyper and single leg ghr are the keys, with heavy single leg calf work thrown in. 

Things like lunges and step ups dont work as well imo since they train the legs more like a 2 leg version of the jump.  This is the reason I believe so many people have trouble with their single leg jumps, rather than training the leg as a lever, they train it as a folding mechanism like you would for a squat/2 leg vert.

Thanks, I'll give those a shot. One leg glute hams? Sounds tough!

http://www.youtube.com/watch?v=_LYNgODd7eQ

Watch the finger placement. Front squatting imo is all about relaxing the wrists, most olympic weightlifters have one or two fingers behind the bar when front squatting. The painful feeling on the clavicles will pass, stick with it, and stretch those wrists! And if that doesn't work you can still use straps using the poliquin method

Raptor, germany ships to romania right?

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