Adarq.org

<dopejoe> is psychopathy good for vert?

haha

zgin>*

I got what I feel is a good pliometric program and do a lot of KB training, so I have the strength/explosiveness part of my vert training down for the most part.  My question on this post is, what types of practice/drills do you guys do to increase your vert with technique alone (aside from the exercise your leg muscles part).   Specifically, converting forward sprint momentum to vertical jump momentum, footwork, steps, etc.  What's worked for you guys?

i'm not really big on technique work, i find that just getting out there and jumping 3-4x a week is good enough to 'perfect the movement'.. once movement efficiency is gained, then pretty much all that is needed is 2-3x a week of jumping.

basically, as you get stronger in the right muscle groups (quads/glutes/calfs/hamstrings/core), it will allow you to handle more force in the plant etc, that would allow for faster runups..

i've never done any kind of technique work for jumping.. if technique is really bad, then i would do lots of submax jumping from 1,2, and 3 step runups while trying to 'mimic' a good jump, at least 4x/week.. there's a ton of variation in double leg jumping, less so in single leg jumping..

for single leg jumping, there is alot of drilling.. that's a bit different.. but for double leg jumping, there's just too much variation.. i like to think of a few things:
- accelerate into the run up (3-4 accelerative steps)
- strong arm swing
- from the plant, jump 'backwards' , even though you don't jump backwards, you end up getting a bit more vertical by using more quad

as im jumping i only think of one thing though, jump as high as possible..


peace man

i had a dream last night, where i was trying to watch a movie and the cops were surrounding my house/invading the house.. but when they got to me i acted like i had a bomb, so that i could finish watching the movie.. so with guns drawn on my i just watched the movie and threatened to blow everyone up if they came after me.. so movie ended and then i got arrested.

they have a fighter named: Paul "Wheel" Barrow < bwbahahahahahaha

http://mmajunkie.com/news/20146/meet-the-cast-for-the-ultimate-fighter-12-field-includes-28-lightweights.mma

Quote from: adarqui on July 30, 2010, 03:57:31 pm

epic ghr thread: http://tnation.tmuscle.com/free_online_forum/sports_body_training_performance_bodybuilding_strength/glute_ham_raise_4?id=3220253&pageNo=0

nice...love how you say i'm not gonna post in this thread anymore but you still do outa what seems to be forum anger haha

ya i do that alot.. hahaha

I could take him in a freestyle without using words or my mouth

eli porter or 50tyson would SMOKE you.

hhaha to the comments :d

i dno, this was a harmless snake.. i know the type, ive had them before when i was young.. i'd catch them and feed them etc then release them.

possums are weird as hell, i mean, you hear stories of them being all crazy and stuff, but i've seen them to be total pussies at night.. i think it's cause i'm stalking them, they freak.. anyway these owls are badass at night, they actually stalk me from all angles, watching me.. i was surprised it swooped down on the possum and was pecking at it.. possum started making these screeching sounds.

LBSS, ya i woke up real heavy yesterday, even after "losing some weight" i was still 165 it was odd.. i have a feeling though that i'll be about 162-163 when i go measure in a second.

peace

ok weird shit..

- i see 1 shooting star pretty much every night, but tonight I saw 4.

- after the second shooting star i saw, south-west, it fizzled, then pretty much the entire south-west sky lit up neon blue.. that shit was fucking insane, wtf? i'm serious too this was very odd.. i kept looking in that direction all night to see if there was any lightning or ANyTHING, nothing..

- then i come across a snake on the sidewalk, about 12" long, sidewinding itself away from me, at an astonishing 0.5mph.. that thing was fleeing for it's life and it was going slower than a worm.. i stomped my foot to the right of it and made it go left, then stomped left and made it go right, etc.. unbelievable how slow it was.

- at the end of my workout i see a possum, so i crept up on it, stood there, and it didn't even see me i was like 5 feet away from it on pavement while it was on grass.. so it walks by me, i wait until it gets like 10 yards away, then i full speed sprinted at it and freaked it out so crazy.. then an owl swept down and started 'attacking it', don't know wtf it was doing..

very eventful night............... lol




DATE = 08/03/2010
BODYWEIGHT = 165
SORENESS = none
ACHES/INJURIES = right lateral hamstring tendon (felt it on ghr a little bit)



SESSION 4:
- MICRO #1
- SPRINTS, STRENGTH, HAMSTRINGS


SPRINT WARMUP
- get real loose, prep for maximal 10 yard sprints @ 3 x 5


10 yard sprints
- 3 x 5, max effort, 1-2 min rest between sprints, 5 minutes between sets
- NOTES: felt VERY explosive today.. hit many of my ten's in 5 steps, just flying.. legs felt so strong.


STRETCH