Adarq.org

draft

volume:strength/power:rvj session = 1:2:1

session 1: volume
- warmp
- sprint warmup
- sprints : 20's
- dj (18-24") : 4 x 5 (24") or 4 x 8 (18")
- squat : 3 x 5
- lunge : 3 x 5 each
- light calf raise: 4 x 5
- core
- stretch


session 2 : power
- warmup
- sprint warmup
- sprints : 10-20 yards - to fire up
- jumps : 2 step & vert
- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
- Pogos: 4 x 5 MAX EFFORT
- REA squat : 4 x 3 (40%)
- MSEM squat: 2 x 4 (~90%)
- lunge : 3 x 3
- core
- stretch


session 3 : power
- warmup
- sprint warmup
- sprints : 10-20 yards - to fire up
- jumps : 3 step
-  MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
- Pogos: 4 x 5 MAX EFFORT
- REA squat : 4 x 3 (40%)
- C1: MSEM squat: 1 x 6 (~80%)
- C1: jump squat : 2 x 2 (30%)
- C1-stuff: 2 rotations (so 2 sets of msem squat, 4 sets of jump squats)
- lunge : 3 x 3
- core
- stretch


session 4: rvj session & vert

so, we could go:

monday = session 1
tues = active rest
wed = active rest
thurs = session 2
fri = active rest
sat = session 3
sun = active rest
mon = active rest OR session 4       active rest or session 4 + session 1

that's just the draft i had without rest periods and some percentages etc.. what you think on that..

it could also be:
monday = session 1
tues = active rest
wed = active rest
thurs = session 2
fri = active rest
sat = active rest
sun = session 3
monday = active rest
tues = active rest OR active rest or session 4 + session 1

<a href="http://www.youtube.com/watch?v=0TM2AADNJhg" target="_blank">http://www.youtube.com/watch?v=0TM2AADNJhg</a>

check the 2nd to last jump at the end, it's crazy high.

this kid is getting up good

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

i'll watch the fight later but damn those are some nice photos.. love action photos.. going to stick this thread for whenever I/we run across some other nice ones.

in the last month i've started to cut back hoop playing time and started lifting.  i love playing hoop so much and have enough skills, conditions, and bball iq to give anybody a good for for their money.  but the addiction to hoop itself is no help to my dunk dream.  slowly i'm forcing myself to rest more and play less.  i'm the kinda guy that shows up at any court and i'll play until there's nobody left or light it out.  need more self discipline if i'm to gain more.

definitely.. frequency of basketball training can actually be quite high while still making gains, BUT that is only possible if the sessions are short.. that "guy who gets there first and leaves last" mentality is definitely going to conflict with making power gains.

at first I started with FST-7 (more of a body builder program I guess?) since a friend was doing that and i did few sessions with him and i like how the program felt afterward.  good burns and after only 2 sessions it really toned up my triceps already.  signed on their board and have some questions for their guys but they kept on staying just stick to the beginners program listed.  but the thing is their information is scattered in various posts and the same beginner program was different in different posts and it was kinda PITA to gather all of them up.  so i ended up putting a workout based on my feel and add the 7x12 finishing sets they like to do in the end.  i was doing 12 reps on my sets a month ago but now i've cut them down to 8-10 reps for warm ups and 8 for the regular sets.

ah..

for now i'm just trying to build in the habit (or discipline) of hitting the gym consistently.  i'll probably look into a specific program like your intro block or Kelly's ultimate split in a few months.

cool man..

i'm going to try some depth jumps, never done them before.  should i do them on a day i'm not at the gym doing legs or just do them there?  just measured my wing span and reach today, i guess it's pretty normal.  now days i wish i have freakish long arms and extra large hands.  :-)

since you're just starting out with them, you should do them before your leg training, start off with a low box ~12", work your way to 18" over the course of a few weeks.. you really want to get the form/timing down, that becomes pretty important.. dorsiflexing the foot as you drop off the box, timing the arm swing as you land, exploding up while not looking down etc.. start off using ~3x5 or so.. you could spend quite a bit of time using 18" depth jumps and still make a ton of progress, no need to go crazy with 24-30" too soon.

peace

pimp.

sick underground vertec! damn!

thanks man! i'll probably use it again friday or saturday.

feels kind of weird out there bringing a vertec to a court, but i gotta do me so.. people driving by must think im insane.

;d