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man... squatting with rambo knife... is the secret to vert success... LOL.

it makes you feel stronger for sure, no joke.. hah.. its like some tribal shit.

at first i thought it was your celphone or something!... haha!

but thats just bad ass man... do that in a public gym man! no will go near the squat rack to do their curls!

nah, in usa i'd get a felony in a public gym.

pc

Hi i'm new here and this is my first replie. (sry for my poor english)

I try to improve jump and sprint performance since three years now.
I think hip movement is the most important factor in sprinting and single leg jumping.
For example stand on a weight scale and drive your knee up as fast as you can. Look at the scale and you know what i mean.
For me it's unbelieveable that no one trains the hipflexors. There are millions of youtube vid with heavy lifts like squats and deadlifts and all that stuff, but no hipflexor exercises like one leg weighted situps or weighted leg raises. poor!

The two most important musclegroups are the hip flexors and the two jointed hamstrings.
The quads aren't very important in RSL movements. Most of you won't beliebe this.

the quads are hip flexors..

Doing MaxEffort bulgarin split squats with dbs makes your two-joined hamstrings extreme sore! But not your quads!
Because the power come from the hips. It's very important to have a super strong core to transfer the power!

the quads rarely get sore with any lift, they are pretty much always stronger than the hamstrings.

I think the reason is because the hip joint is a fix point. One leg drives forward (hipflexor work) and the other backwards (hamstring and little glute work) this result in a fix hip joint position.

The sprint trainer barry ross write an article: http://www.dragondoor.com/articler/mode3/269/
And i read a study about the corelation of hamstring strenght and sprint times. That's also a reason why deadlifts are great for sprinting especially SL deadlifts.

sure hamstrings are more important for sprinting than jumping, the quads still absorb a ton of force during each foot contact during a sprint, and stabilize the patella.

End result: hip movement have highest priority in sprinting/ SLRJ for me
                  calv movement have second highest.

sprinting/SLRVJ have more contribution from hamstrings, for sure.. for double leg jumping, quads become extremely important.. regardless, quads always absorb a majority of the force in each movement.

as for hip flexors, sure training them directly may help in SLRVJ, most definitely will help with sprinting, but for double leg jumping, not so important.. hip flexors get strong and powerful simply by sprinting, for the most part.

peace

love this one kwcC: "The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will." -- lombardi

I remember the worst... it was that slow guy that jumped like 4 inches for the rebound jump.

it was some hockey guy, he lands and loads up for like 3 seconds swinging his arms back and forward, then jumps like 4".

lol

Quote from: vag on December 06, 2010, 03:35:58 am

                 

Thanks for the props, guys!

Tomorrow begins adarq plan numba 1, with my new shoes that just came. Sweet.

EDIT: This is a bit silly, but the shoes have me absolutely champing at the bit to go work out. I can't wait to see what squats are like with real shoes on instead of elevating my heels on little plates.

COB tomorrow cannot come soon enough. Might even try to dip out of work a little bit early (boss is in Egypt).

what kind of shoes you get again? which brand?

doin that 3 superset of 3 exercises, each done to failure/near failure was tough.

ha, i dunno wat to say really, at the end of the workout, i had to sit/lie for abit, and almost felt like retching.
but i liked it. mayb once in awhile. i dunno. HAHA!

nice, beastmode.

i dont know of any unknown dunks.. random though,

i love this old t-dub vid, the dunk at 1:15 is INSANE.

<a href="http://www.youtube.com/watch?v=ZFdWOWvC4Rs" target="_blank">http://www.youtube.com/watch?v=ZFdWOWvC4Rs</a>