Adarq.org

ive being driving myself mad to try come up with a complex template or something, but this sounds great and simple, ill defintely try this out or something very similar, may throw in some ghr but ill see how i go after the unilaterals, i think ill utilize step-ups as the main uni excercise. Thanks alot for the reply....

np man, and for sure you could add another assistance exercise.. ghr + calf + glute bridges raises would fit in well at the end of that workout, just assistance.

pc!

ok..



air up there:

















golden child:














jus fly:














t-dub:












jonesy:












mccray:











area51:













two similar dips on SVJ's (40 on the first two), and james smith low dip (ooo box squat!) / some cressey athlete (38"):


frank yang (40" jumpmat):



some WGF athlete (40" jumpmat):





smith (BOX SKWAT DAT SHIT!!! , 36" vertec):





ecressey athlete (38" jumpmat):









squatdr plant from dj



from a short run up

what do you guys think in regards to the involvment of the hamstrings in the vertical jump. I think in the 2 legged jump it is relatively small becuase there is no knee flexion (only extension) so all involvement of the hams would come from hip extension. In sprinting there is a degree of knee flexion at the end of each stride which engage's the hams (the hams are also engaded from hip extension) but im wondering if this is the same on a SLRVJ. I have NEVER done a Glute ham raise EVER, and as my glutes, quads calves etc. get stronger i feel my hams get weaker. Whenever i try a SLRVJ i feel a bit of a cramp/pull in my ham and it gets really saw and fatigued. I think this is a factor in why my SLRVJ as been decreasing (aswell as other factors). My training started with my one foot always > then my two foot. As i could touch 11' off one foot my two foot was about 10'6", know my two foot is about 10'11" and my one foot is 10'9" or less, it sucks becuase i used to be able to cradle dunk and all that shit off one now sometimes i cant even dunk of one......what i want know is if GHR's would HELP get back my one foot back to where it was if not more......soz for the long post.

well, i don't want to say hamstrings aren't as important as quads/glutes for jumping, but that is the case imo.. the thing is, if you play a sport or are worried about your speed, you can't neglect the hamstrings.

as for your SLRVJ going down and DLRVJ going up, i'd make a guess that it mostly has to do with focusing more on squat than you do on unilaterals. All your body does is adapt, so, it's adapting to that stimulus your providing it with the squatting. You need to make sure to even it out a bit more if SLRVJ is a goal. Jumps & lifts should be evened out, one way to do it would be to do something like:

day 1:
- double leg emphasis jumps
- single leg assistance jumps
- double leg emphasis lifts
- single leg assistance lifts

day 2: (2-3 days later)
- single leg emphasis jumps
- double leg assistance jumps
- single leg emphasis lifts
- double leg assistance lifts

emphasis jumps just means you're spending the majority of the volume on that style of jumping.. assistance jumps could be actual jumping, or other things like plyos etc, the idea would be to still target those movements but not as much as the emphasized lift.

same thing goes for emphasis/assistance lifts.. for example emphasized lifts for double = squat, single = lunge.. assistance can be the same lifts (or other variation), but at lower intensity.

i don't think ghr's would be as effective for your single leg jumping as would be lunges/stepups/light bounding progression.. ghr's definitely help with speed tho, and that's apart of your sport.



edit: that's weird about the hams feeling weaker, if you're making sure to hit lunges etc, i wouldn't think you'd feel that. Long stance walking lunges, shin 90 degrees, really hits the hams/glutes hard.


peace man

Pic from 24 April dunk session.
Its an off the backboard attempt with 2 steps lead in RVJ.
YES , its a miss!

Rim = 9'10''
Wrist = 8'' above     ( 10'6'' / 31'' RVJ )
Watch = 10'' above ( 10'8'' / 33'' RVJ )
Looks like ~31,5'' to me



25 April 2010
My usual lower body stretch routine.


26 April 2010
10' dynamic warmup.
"The 7 day vertical jump cure" routine , reduced reps and difficulty.
My usual lower body stretch routine.

nice pic

manny pac going insane on some handspeed showy shit, the duration is pretty long tho, impressive:

<a href="http://www.youtube.com/watch?v=1UccsoC2t5k" target="_blank">http://www.youtube.com/watch?v=1UccsoC2t5k</a>

Bone density improving in two weeks? I don't think so.

But really, the advantage of plyos vs. strength training is that only the plyos overload/or load at whatever intensity - the lower legs. In the squats and deadlifts the lower leg isn't nearly as active as in a plyometric effort, even at medium intensity.

i don't get why there has to be an 'advantage' though, plyos & strength training both offer different advantages, they go hand in hand.

but you're definitely right on the lower-leg aspect, that is very important though and often overlooked/neglected. explosive/bouncy ankles = more speed & more vert.

pc

<a href="http://www.youtube.com/watch?v=Qr8NlWLWM4c" target="_blank">http://www.youtube.com/watch?v=Qr8NlWLWM4c</a>

it's odd, he looks better on the mitts, but then in that heavy bag vid he looks like a zombie.. i dno, maybe he just can't work the bag on his own that well? i dno it's odd.

pc