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did a few dribble dunks off 1 foot on 9'6, still giving me minor pain in my left knee. possibly still am recruiting too much quad? or maybe i'm just not meant to be a 1 foot jumper lol.

https://www.youtube.com/watch?v=PlaBJQoTDRE

definitely gonna try this out, excited to hit up the track again lol.

yea, i get what you mean by that, i'll try it out next time, feels like it would add extra momentum. these were mainly for fun though and to see how well i jumped off 1 step, so i kept it kinda strict. also, can't see it, but i had a better penultimate step on the RL side, think i was too close to the rim on LR though.

How much will not wanting to gain weight and potentially pack on muscle hinder me in increasing vert? I'm kinda trying to increase my 1 foot and 2 foot vert more concurrently now too, and I know that at least for 1 foot I can get away with being skinnier and having less muscle mass. Also, my understanding of lifting for vert training is that you lift to build muscle in order to increase "relative strength"(or i think thats what its called), and not to gain movement efficiency for any of the lifts you do.

But what about if I struggle gaining weight and at the same time want to improve my relative strength? Will the inability to pack on muscle affect it at all? I feel like if I increase my deadlift without gaining any weight or putting on muscle that I wouldn't actually be getting stronger/increasing my relative strength, I would only be getting stronger at deadlifting.

Quote from: jumperer on September 28, 2016, 02:21:21 am

just came up with a great idea: weighted vest "pistol" squats. i'd have to look around for a 100+ pound weighted vest though, cause i can really crank them out bodyweight, and i go ATG too.

also, when i do "pistol" squats i always stand on something like a chair or box when i do them to get the flexiblity thing out the way. i guess they're more like single leg ATG squats then instead of pistol. i also get that on the internet, and even in real life, people will always point out that a true pistol squat is done on the ground, and i'm always wondering why people choose to do that. is it an ego thing just to show off how flexible you are? cause if not, why put in the flexibility factor when you're just trying to use it as a unilateral exercise to strengthen your legs?

right on. you can also use a dumbbell or kettlebell instead of a vest. doing them on a chair or box is fine. personally i do proper pistols, on the floor, but always with my heel raised up about an inch on something: a 25-lb plate, my squatting shoes, whatever. being able to do them flat-footed would be cool but just because, not for any real reason. if it's more comfortable to do them on a box, then do them on a box and internet dick-measuring be damned.

i'm actually gonna try them with dumbbells/kettlebell at the gym, but do you know the best way to hold them up? the last time i did it, i was using dumbbels and pretty much curling them as i went down, and that was harder than the actual pistols lol

did some more research on pistol squats. this is a very informative post:

https://www.reddit.com/r/bodyweightfitness/comments/28mwy9/a_general_comparison_of_pistols_to_barbell_squats/

1x15 today for pistols. getting harder, i think i can do sets of 20 though.

did some 2 step jumps off both plants. haven't had a jump sessions in almost 2 weeks mainly cause of sickness, so was just barely touching 10'2. also did that test where you put your midfoot over a line and then just do a standing vert straight up in the air. i ended up with my heel past the line, so i think that indicates good hip extension.

thanks guys. will definitely be doing this. i think the hard part will be looking for the vest lol.

i actually train better at home here though lol. i've got my own mini court in my backyard where i have had most of my dunk sessions. also am thinking about getting a barbell set up in my basement for deadlifts.

i've tried a dumbbell before, but it's way too distracting and im not sure if i have bad upper body endurance, but it was harder keeping the dumbbells up than the actual exercise lol. and yea, i'm gonna do them on a chair or box lol. i can just let my off leg hang and not worry about holding it up/testing my flexibility like everybody else is so concerned with lol. i have squat shoes too, but probably gonna do them flat footed. i'm not entirely sure of the difference, but doing them with the squat shoes probably will help with the butt wink, but at the same time make it more knee dominant.