Adarq.org

Hi All,

Been Lurking since the days of terminal vertical to TVS,  I have been impressed with Andrews insights so here I am to finally legitimize my internet existance.

wow that's a pretty long time for lurking, appreciate that i could be of some motivation/help.

Training for vertical and better sports performance. Started training in 2007 to dunk a basketball, went from 23" to around a 31" vertical in the first few years and have been hard pressed to make further gains after that.

Current stats:
31 years
5'10"
7'6" reach
184 pounds
275# back squat
340# deadlift
145# power clean

Still a long way from that first dunk, but finally ready to commit to getting to that next level of performance.

Thanks to everyone for the motivation over the years!

how much has your strength progressed SINCE those first few years of gains? how much did it progress in those first few years? interested to know how that progression has turned out. It seems like you could definitely benefit from some large gains in squat strength, given your bodyweight/power clean.

awesome though man, welcome to the forum and go get that shit.. hope to see some big new PR's from you in the near future.

peace man

My two fav. highlights of his highschool career;

1.
<a href="http://www.youtube.com/watch?v=pLsaXkMs9XE" target="_blank">http://www.youtube.com/watch?v=pLsaXkMs9XE</a>

two highlights of that caliber back2back is basically unheard of.. nutty, never saw that before.

I haven't been here in awhile, but I found no posts on the Masai tribe... well some of them could be high jumpers.

Note that they do not use much arm swing. In fact, any arm swing they do use goes in the opposite direction of what we think of as an arm swing; they swing thair arms slightly back and up, shrugging the shoulders a bit. Some get pretty high!

<a href="http://www.youtube.com/watch?v=WJElkJNZnY4" target="_blank">http://www.youtube.com/watch?v=WJElkJNZnY4</a>

Guy at 00:27 looks pretty nimble - more so than any one else in the other vids on youtube. I'm sure there are many more specimens like him


Compare with Ced Norman, masai descendant (just kidding), i'm sure many have seen this video
<a href="http://www.youtube.com/watch?v=HcCSKHgLykQ" target="_blank">http://www.youtube.com/watch?v=HcCSKHgLykQ</a>

With proper arm swing that guy at 00:27 maybe jump just as high as Ced?
Also, notice some of them bend their knees inward a bit to jump higher

that's the first impressive massai vid i've seen, the guy at :27 definitely has hops.. i'd say with arm swing he probably could get close to norman's level on pogos. impressive

nice link

monday and wed adarq!

ahh..

let's hit these two sessions for a bit and see how you feel, we'll add back in reactive work depending on how you feel.. just add in some tuck jumps and jumps, no dj's or anything until you're 100%.. don't go max on lowerbody sets unless you feel good, for example, 5x3 on squat would definitely be a hard rep on rep 3, not a 3+ second strain though. in fact, for now, don't massively strain on any final rep.


SESSION 1:
- WARMUP
- OPTIONAL: JUMPS AND OR REACTIVE WORK
- SQUAT: 5 x 3, 3min rest between sets, focus on speed at transition from eccentric to concentric and accelerate bar all the way up
- S1: BENCH: 3 x 5
- S1: ROW: 3 x 5
- S1-info: 2-3min rest between supersets
- S2: DIPS: 3 x F
- S2: WEIGHTED CALF RAISE: 3 x 5 (not to failure)
- S2: PULLUPS: 3 x F
- S2: BACK-EXT: 3 x F
- CORE
- STRETCH




SESSION 2:
- WARMUP
- OPTIONAL: JUMPS AND OR REACTIVE WORK
- MSEM SQUAT: 2 x 4, 90% of 1RM, 5min rest between sets , focus on speed at transition from eccentric to concentric and accelerate bar all the way up
- S1: BENCH: work up to 1 x 5
- S1: ROW: work up to 1 x 5
- S1-info: 2-3min rest between supersets
- S2: OHP OR INCLINE DB BENCH: 3 x 5
- S2: WEIGHTED CALF RAISE: 3 x 5 (not to failure)
- S3: WEIGHTED PULLUPS: 3 x 5
- S3: BACK-EXT: 3 x F
- CORE
- STRETCH



peace mang

thurs i'll prolly do some light cardio, as recovery, for the game on fri.

thanks BJ, its still not 100% yet, damn thing took its time to recover, but at least its better haha.
will be tryin to dunk a small bball sometime arnd xmas, need to peak fast!

was silently abit confident i could get high enough to catch a lob previously, provided the timing was good, but now mayb that might have to wait slightly.

prolly summer of 2012  ill start competing, im going to be doing 6 months of 10th planet JJ then a few months of judo during the winter time, judo starts late january..but yeah  i might start at grapplers quest or NAGA

awesome mang

squat vid from yesterday:




12/04/2010
bw = 154
soreness = calfs
aches/injuries = right ankle (odd, feels like a "ligament" is making it feel unstable wtf)
fatigue = moderate
diet = protein shake, 5 pieces black olive pizza, training, protein shake, 4 slices black olive pizza + 4 bananas

workout:
- double leg bounds: 6 sets max effort, session-PR'd on 5th set
- some light sprints mixed in, 10-20 yards, these felt shitty but wearing worn out waffles so less grippy on pavement



had to do a bunch of shit today so was barely on the computer.. blah!@$!

peace

Andrew would you mind writing up in more detail about what should(n't) be done in these exercises.
Thanks.

sure

Quote from: adarqui on December 02, 2010, 11:53:11 pm

<a href="http://www.youtube.com/watch?v=Ft5KJLAgwVk" target="_blank">http://www.youtube.com/watch?v=Ft5KJLAgwVk</a>

fyi, not good.

bad:
- incorrect arm swing timing
- rounding back on landing
- letting heel smash into the floor
- spending way too much time on the ground

Quote from: adarqui on December 02, 2010, 11:59:19 pm

uh how not to do MR hurdle jumps:

<a href="http://www.youtube.com/watch?v=jpJ8y75oARE" target="_blank">http://www.youtube.com/watch?v=jpJ8y75oARE</a>

bad:
- arm swing timing
- spending too long on the ground

Quote from: adarqui on December 03, 2010, 12:00:53 am

how not to do ankle jumps:

<a href="http://www.youtube.com/watch?v=NWj3CpFDkQQ" target="_blank">http://www.youtube.com/watch?v=NWj3CpFDkQQ</a>

bad:
- mushy landing, legs too bent

Quote

how not to do depth jumps:

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

[/quote]

absolutely horrible..
- need arm action while stepping off box
- need visual dorsiflexion of foot stepping off box and before landing
- need timed arm swing on landing so you can propel yourself right back up etc

Hey guys, my names Clinton and im a 22 year old from Perth WA. Came across this site as im very much into my basketball, lifting, vertical jump training, as well as health and nutrition.

hey man, welcome!

A little about myself, I have been playing ball for about the past 5 years, and it has just been in the past year that I have dedicated myself to training hard on a daily basis for it. I have also been interested in increasing my vertical jump and have trained that for the past 2 years roughly (im not too sure when i started), and i will give a shoutout to VJB and Vert Mastery as the two programs that I have found help me suceed in increasing my vertical.

nice, what kind of gains did you get on each program? curious? (edit: pretty much summarized it below).

I would average training for basketball close to 20hrs a week. Im very focussed and determined to be the best I can be, and im looking at trying out for one of the local rep teams when i fly back to perth (im currently in the goldcoast).

When it comes to basketball and vertical jump training and all aspects of the sport and jump training in general i try and engage myself in as much knowlege as possible. I have also decided that starting next year I will be going back to university (i already have a degree in human resources and management) to start a degree in health sciences, to get me on the way to becoming a dietitian and then sports and conditioning coach, as well as get my hands dirty in some personal training, as well as writing my own articles about athletic performance.

When you can have a positive impact in athlete's (or whoever) lives & help them reach their goals, it's a very rewarding field.

Now for the important thing my stats;
Before i started vertical training i was barely grazing the rim  once in 20 jumps off one foot jump. No where close off two feet. Currently:
Height: 6'0
Weight: 178 pounds
Bodyfat: Never Tested but well below 10%
Standing Vertical: Roughly 28inches while recovering from ankle injuries. Currently on deload after finishing program will test end of week.
Running Vertical (2 foot): Last test 34 Inches (during injury plus heavy training). Will test after deload
Running Vert (1 foot): Last test 31 Inches. Test after deload.
Squat: Currently 4reps of 130kg (286 Pounds)
Deadlift: Currently 4reps of 160kg no straps (352 pounds) with straps roughly 4 reps 175kg
Clean: 3reps 70kg

really nice stats, especially considering the ankle injuries.. what kind of injuries are they?

that's some serious progress from barely grazing rim originally, to now.. congrats.

Happy to be a part of the family here and you will all start hearing from me soon!!!

glad you signed up! are you going to journal your training?

peace