that was the first thing I noticed, the round back. still though, pretty good squat jump after a pause like that. looks strong.
I love the very slow eccentric stuff, even very slow ECC+CON tbh. I've personally never enjoyed weighted core work though, kind of freaks me out tbh. I'd rather exert more control/perform more reps/do longer holds than hold weights with my feet etc.
pc!
Yeah it's sloppy. Of course, as soon as I noticed and corrected it, the jumps instantly feel stronger, not leaking out tension through the torso.
I hear you on the weighted core. I prefer the modified exercises I'm doing now because it feels more controlled doing a isometric rep you can bail from at any time. The holding weight with the feet was awkward and I didn't keep it up very long, wasn't getting anything out of it. I'm thinking of boosting the hanging leg raises to something like a total of 50-60 across 2-3 sets to incorporate some muscular endurance, that might be the right mix.
this is the simplest way i tell people why anabolic steroids for accelerated muscle growth is a very big health risk- your heart is a muscle. your heart will grow. there is not a lot of space inside your chest cavity for an overgrown heart. you will have a big heart with little chamber volume because its collapsing to itself. your heart will be under a lot of stress. the heart has no rest days. you will die sooner.
Very well said and a great way of looking at it.
Now that i think about it this way, a new question comes to mind: if unnatural growth hormones can cause the heart muscles to grow, what about natural increase in growth hormone from resistance training; will that cause the heart to grow abnormally as well?
acole14: I've done all those stretches and more almost every day when I'm not training. i'm not sure if it's a hip impingement, seems more like snapping hip syndrome Or i may have slightly torn labrum from lateral movements in bball, or some other quick movement.
You keep talking about stretching....that is a tiny part of the issue here. You gotta work on the tissue quality son. That means strengthening first and foremost. You can train through this stuff by incorporating corrective exercises and working on the muscle tension through massage/ball work. If all you're doing is stretching ad nauseam, you aren't going to address the root cause. Go to a good PT if you can afford it and stop self-diagnosing, it'll be the best thing you can do right now.
The heavy weighted eccentric core exercises that T0ddday recommended are dynamite, but I just can't keep getting headaches - writes off whole afternoons/evenings.
Did you ever post these? Pretty curious about them. I think core exercises are generally repped out/done for prolonged time which is good for strength endurance but on explosive athletic movements like a 180 degree change of direction out of a sprint I think the core is used more for max strength, which maybe squats and heavy decline situps train but not a whole lot else that I know of especially in other planes of motion.
heavy decline situps are what he's talking about, i'm pretty sure.
Yep that's right, starting with plates behind the head, working up to a loaded EZ-curl bar or barbell behind the head (advanced). He also suggested weighted hanging leg raises, but I found those really awkward with kettleballs - ideally ankle weights would be used. I was doing window washers while holding a plate as a substitute because my previous gym didn't have a decline bench, but they're also quite good. When I trained with a group we did 50+ reps on standard crunch-style exercises, but I found that the heavy weighted stuff for 10-15 reps works just as well, if not better (and it's not so boring).
IMO, I think you're too hard on yourself. You're not a lost cause by any means. Anyone who can train themselves to full squat nearly 400lbs has got something to work with. You could comfortably go from 25% to 15% in a few months of 2x/week tempo sprints (fartlek or 400m repeats). That's what I'd be doing right now along with strength maintenance. Sprint repeat sessions are fat furnaces. Even just HIIT sled pushing with light weights, only takes 10mins of a gym session at the start, and you'll see big gains. Counting cals is boring, just train harder !
What is "fartlek"?
Anyway, if you reach 37" rvj, mad respect to you, and even if you don't reach it and get 34-35" in a year, still mad respect, I'd guess the majority of athletes don't even have >32in SVJ.
[100 sprint:100 jog]^n or similar (alternate 100/200m distances etc.)
It depends on the sport I guess. I'd be stunned if most competitive club-level olympic lifters had a SVJ of less than 32''. Your average weekend pick-up basketball player probably is much less though. IMO, basketball at recreation levels is a pretty horizontal game. Smaller guys aren't jumping for rebounds that much, and big guys don't need to. Before I started focusing on it, my jump was pathetic even though since I left school, I played basketball 2-3x/week. ___________________
Had two weeks of solid training. I've found the best time for me to hit the gym nowadays is 10-11:30PM, this works really well as it's usually empty and I can sprinkle in some squat jumps/SVJs/DSVJs to the roof. The ceiling is a standard 9' height so I know if I'm getting close to hitting it = ~35''. I changed what I wrote a few weeks ago a little bit so there's a bit more volume:
Day 1 (heavy): Squats (10-7-5-5-7, currently@80/90/100kgs for 10-7-5 reps) // GHRs (3x10) // banded hip thrust (2x20@20kgs) // Farmer's walks (~40m x 2@40kgs) and 80kg front squat rack holds (3x15-20sec, in between squats)
Day 2 (very slow eccentric, full RoM exercises): RDL (3x5@70kgs) // SL squat (2x6/leg@8kgs // BSS (2x10/leg@15kgs) // wood-choppers to pallof press (2x10/side@15kgs for both) // hanging leg raises (3-4x10)
+ 5-6 squat jumps (no countermovement) in between exercises wherever there's room. Mostly bludging UB, just doing seated rows, light bench press, DB shoulder press, pullups.
I changed some of the core exercises. The excessive weighted window washers and weighted situps were really stuffing my neck up. I have a longer torso so the leverage is quite a lot to overcome, and lots of reps leads to my sub-occipitals getting jammed up, usually giving me headaches 24hrs after. The farmer's walks and front squat rack holds are isometric and can be loaded up pretty good. Then on the light day it's anti-extension with the pallof press (good for back) and regular hanging leg raises, neither of which involve the crunch movement, which suits me better I think. The heavy weighted eccentric core exercises that T0ddday recommended are dynamite, but I just can't keep getting headaches - writes off whole afternoons/evenings.
and my SVJ is a couple of inches more with the countermovement, so no real improvements yet. Looking at that thumbnail, I need to straighten up! Will work on that. Once I'm hitting good squat numbers I'll start doing SJ+SVJ, then SVJ+RVJ in blocks. For this experiment, I'll stick to weighted squat jumps and jumps practice for plyometric activity, no stuffing around with Olympic lifts, bounding or depth jumps etc. yet.
Great video man. 1.3 jumps/minute seems a little much, but if you are adapting and getting through the workouts without knee pain, then go for it. But when you really want to land one, you might want to get more rest between reps.
I like jump rope because it has an upper body component and i need some kind of upper body speed work and i noticed my basketball game improves when i implement regular jump rope. Think timing for dribbling, blocking, etc.
Ive been looking for an upper body plyo execise and i haven't found one yet. I dont really find anything useful about medball stuff. Todday tried to convince me they're useful but i couldn't really observe and improvements came from throws etc. The closest is this drill from calstrength which is doing pushups from 3 plates on the floor. never tried it and it looks boring so idk .. cant be bothered lol. There's kettlebell swings but i cant quite get them right wtih bands and without im not sure how useful it is apart from the hip hinge. just not happy with them
You haven't tried repeated med ball bounces against the wall for speed? It's great. I never really liked throwing them overhead either tbh. A shot put is better.
When you did that thread of 'adarq.org' is full of hard-working guys from the bottom end of the bell curve...' it made me scratch my head, we have had a lot of serious athletes here...they just don't stay very long.
I don't know why I said that, I'm a retard sometimes.
By the way, I might have to simply forfeit our contest and give you the crown and buy you an online gift card...... i have developed this strange condition where my hips lock up suddenly or groin, happens every 5-10 minutes randomly than goes away if i do some kind of awkward stretch, but always comes back.
I don't think you need to give up yet. Stretching and foam rolling are definitely overrated for keeping the hip complex loose and probably don't scratch the surface for chronic hip flexor tightness. Hip flexors get loaded up a ton with heavy barbell squats, and that's pretty much all you've been doing. High volume squatting will magnify any imbalances you have throughout the leg - ankle, knee or hip (usually hip). This guy has some great videos on hip impingement (click-baity thumbnail and title aside):
If you can afford it, get a good PT to check your hip alignment, back extension/flexion and hamstring flexibility, then get them to dig into your hip flexors and glute medius for a hour, then squat the next day. Or you can just get a good lacrosse/hockey ball and work on those muscles (especially the glute medius). Lying banded hip distraction with a hamstring stretch is great too, but only if a static hip flexor stretch doesn't cause pain in the anterior hip beyond a muscular stretch feeling. If that's the case, you need to keep massaging the hip flexors for awhile (1-2 weeks) before going hard on banded stretching etc. Just don't give up at the first sign of trouble. If you haven't had an acute tear of tissues, and it's come on gradually as training volume has increased, then it can definitely be managed - ignore terms like 'chronic', 'condition' and 'syndrome', they aren't helpful. Many athletic lower-body injuries can be boiled down to imbalances at the hip resulting in unequal forces being transmitted throughout the rest of the leg.
It's a fun idea and I did start a rankings topic years ago but it got no traction. Hopefully this one does. But as it stands, and no disrespect, but it needs a LOT of work atm. Let us fix it. I mean, for one, I have trained to a 35'' SVJ multiple times and I cannot recall seeing maxent or scooby do a 34''+ SVJ. They probably have big ones but - I don't see why they're on there unless you've seen something I haven't. Here's a SVJ/RVJ list:
SVJ Kingfish - a good 40'' ... ... ... steven-miller - 36'' T0dddday - 35.5'' Me - 35'' ChrisM I think had a 34-35''? Taylor Horton and Rip must have had decent SVJ as well but can't remember exactly what
RVJ ChrisM/T0ddday - both 45'' (Joel Smith was technically a member for a bit and he had a 45'' easy, Jacob Hiller too) Rip - probably 42-43'' taylorhorton - ~41'' from memory Avishek and adarq both jumped ~40'', ARowe may have hit 40'', scoobychau hit 40''...lots of 40'' guys over the times. I'm probably forgetting people. LBSS, Raptor, me all around 37-38'', Mutumbo, undoubtable, FP, vag etc.
Lots of big squatters and sprinters too. When you did that thread of 'adarq.org' is full of hard-working guys from the bottom end of the bell curve...' it made me scratch my head, we have had a lot of serious athletes here...they just don't stay very long.
IMO, I think you're too hard on yourself. You're not a lost cause by any means. Anyone who can train themselves to full squat nearly 400lbs has got something to work with. You could comfortably go from 25% to 15% in a few months of 2x/week tempo sprints (fartlek or 400m repeats). That's what I'd be doing right now along with strength maintenance. Sprint repeat sessions are fat furnaces. Even just HIIT sled pushing with light weights, only takes 10mins of a gym session at the start, and you'll see big gains. Counting cals is boring, just train harder !
if you go two pages back in his journal he describes, in detail, the turns his life has taken that have led him to detrain.
i have browsed his journal so far from like page 1 to 30, and now page 87 (last page) to 70.... is it somewhere in between?
whatever, was just curious, legit questions, not sure how it could be interpreted as trash talk or disrespect.....
You know exactly how it can be interpreted as trash talk. I've played team sports in Australia my whole life, I've seen every little shit-talking trick in the book and this is one of them. Which is fine, do that to your heart's content, but it just clutters up the journals when you post like this, and it's a neg-fest apparently. I offered you this competition as a friendly way of getting you back on track and training hard without the negativity, don't make me regret doing that.
Ok, so I was reading your journal and if I read it correctly you were doing like ~120kg reps, but later on you were doing a lot less. Was just wondering why, if you stopped training or got injured. Was just curious, even if we weren't in this friendly contest i'd still be curious.
I went from squatting 335 at 178 bw to becoming a fat fuck that couldn't even do 185, but got back in it a little bit in the last 6 months....
OK all good, just understand that I have my guard up to a certain extent with posts like that. To answer your question:
2011-2012 - really got squat up + jumping and running a lot because I had an easy technician job in a lab and could train lunches, after work and weekends with no worries --> 35'' SVJ and 37'' RVJ
end of 2012 - got patellar tendonitis from, in hindsight, jumping and squatting a lot without much P-chain work. Stopped jumping for awhile. My squat was at 155kgs x 3 but @ 85kgs BW.
2013 - lost weight, 155kgs 1RM squat, SVJ 35'', but didn't do much RVJ as I had real trouble getting to courts on weekends, had started PhD so less time.
2014 - early 2017 - started training with track squad to maximise training time/access to equipment etc. and to sprint again. At one point in 2015, squat was again around 155kgs but at 77-78kgs. Last year of training, coach changed focus a lot and it didn't work for me, got weaker and slower. Started training myself in 2016, hit around 140kgs at 77-78kg squatting once a week and just sprinting, jumping etc. No patellar tendonitis since end of 2012. In the USA I was squatting around 120 x 5, pause-squatting 100kgs for sets etc., but not much more, very busy with PhD now (self-inflicted so no complaints). Various niggling injuries from sprinting stalled the squat progression, and it wasn't a major focus anyway.
Since early this year, as LBSS mentioned, life mostly got in the way but steady now. Planning to get back the strength, getting SVJ up to 35'' again will mean that I have at least a 36'' RVJ (always about an inch gained with drop-step+), and that will be a good place to try to tip dunk. The key right now is that I'm healthy, so starting light and slow is to try and keep the momentum going and not get hurt.
if you go two pages back in his journal he describes, in detail, the turns his life has taken that have led him to detrain.
i have browsed his journal so far from like page 1 to 30, and now page 87 (last page) to 70.... is it somewhere in between?
whatever, was just curious, legit questions, not sure how it could be interpreted as trash talk or disrespect.....
You know exactly how it can be interpreted as trash talk. I've played team sports in Australia my whole life, I've seen every little shit-talking trick in the book and this is one of them. Which is fine, do that to your heart's content, but it just clutters up the journals when you post like this, and it's a neg-fest apparently. I offered you this competition as a friendly way of getting you back on track and training hard without the negativity, don't make me regret doing that.
Acole, I'm curious, how are you squatting a lot less than you were 6 years ago? Did your lifting go dormant or something?
Hmm, trash-talking already? I feel more confident already about winning this challenge now
You know, we probably need to see a full-effort SVJ+reach video from you to verify your starting height before this competition is legit. For all I know, you've already got to 28-30'' and are just foxing.
Ok, so something like the following would be a good contest:
1) First person to increase SVJ by 45% (me) and 20% (you) in 1 year. You would have to reach roughly 37in svj, while I would have to reach 35in. If neither reach it than, whoever is proportionally closer.
Winner gets bragging rights and a dinner gift certificate.
Sounds like a bet. Video with height reference verified by adarq.org community for measurements. Good luck sir.
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