Adarq.org

Hey, this forum looks great, I'v been training for VJ for about three years now,

I started on all that jumpsoles and air alert B.S! and for the last 2 years through reading and learning info
on forums like these I've incresed my vert to from not being able to touch the ring to aboout a 11' touch. I did this through increasing my Squat from about ~100kg to 125kg for a 5rm as well as increasing explosiveness through jumps squats and stuff and through shock. (i have real bad genetics, right now my maximum running vertical is the same as my drop step vertical, DLRVJ)

Country = Australia
Age = 16
Height = 6'3"
Reach = bout 8'2"
Squat = 125x5
Weight = 85kg

damn nice man, good work! improving to an 11' touch at 16 is no joke.. 11'6+ will be massive.

welcome to the forum.

ps. Adarqui is the man (no homo) 

that's inferred in every post! bahah.

Looks like he did them, why was it too heavy?

cause it wasn't "clean" in his mind, he's getting more knee extension in there than he wants, and he's the glute guy, so, no excessive quad utilization ! ;f

Saturday was first club ultimate event, just a casual scrimmage for returners and a couple of great pickups before tryouts start next week. It was windy as hell so just a goofy game. Lot of fun. Except one of our great pickups separated his shoulder trying to D me on a swing pass... Fuck. AND he doesn't have insurance so he couldn't go to the hospital. Gotta love this fucking country.

Anyway, today jumps felt terrible. Oh well. I need a new plan now, the knee is feeling pretty solid and I'm frustrated again.

Warm up
jog to gym
usual

Work
DLRVJ (more R this time cause there weren't many people in the gym) x some
jump squat x3x3x100 (trap bar)
squat 2x3x280, 4x280
GHR 3x5xbw -- I'm doing these wrong somehow

Cool down
stretch

I'm kind of thinking a sprint plus jumps day, a high-volume jump plus explosive weights day and a low-volume jump plus full body heavy weights day. Some easy tempo or LISS one or two off days. Even a brisk walk would count. Just to get the blood flowing a little. So like

Monday - depth jumps, heavy squats (1 or 2 top sets), heavy lower leg assistance (BSS, DL, step-ups), bench, DB row
Tuesday - LISS/easy tempo
Wednesday - ankle hops, DLRVJs, hurdle jumps, box jumps, SVJs, tuck jumps, etc. (pick three), jump squats, clapping pushups, inverted rows
Thursday - LISS/easy tempo
Friday - rest
Saturday - practice
Sunday - sprints, DLRVJs, core (good that this is on a weekend cause I can do them even if I'm in Baltimore, which I am a lot these days)

Thoughts?

i dno.. i personally would go something like:


Monday - DLRVJ, sprints, heavy squats (1 or 2 top sets), heavy lower leg assistance (BSS OR DL OR step-ups), bodyweight pullups/pushups(or dips) superset, jump-rope

Tuesday - LISS/easy tempo/jump rope

Wednesday - rest

Thursday - ankle hops (however many), DLRVJ, jump squats, heavy upper (seated row/bench whatever, or weighted chins/bench etc, 2-4 exercises with equal push/pull), bodyweight glute stuff, jump-rope or LISS

Friday -  rest

Saturday - practice

Sunday - ankle hops (2x5), SVJ, box jumps, core



so, using your ideas with this setup, you get:
- two rest days
- the same amount of conditioning, but 2 of the conditioning sessions could be at the end of the lifting days (mon/thurs)
- an rested sprint day on monday, before lower body, which ive never seen effect it negatively, instead its usually the opposite
- two lifting sessions instead of one (lower heavy = monday, upper heavy = thurs), but both of those days still have lower/upper work, such as bodyweight exercises for what is not being emphasized


i dno, took me a little bit of time to come up with that because of what you said about sunday, seems like you can't make it to the gym easily on that day so ..

i dno, that's what i'd do.. with your setup i'd want more lifting to maintain that cns stimulus, and less emphasis on a reactive session considering how your knee is.. you still get in reactive work with this but i just cut out dj's for now, could easily put them back in.

hehe peace

More flexing and posing will happen now that Im here. 

Glad to be here man. I like alot of those extra options on the site.

thanks man, first hammer/shot athlete on the forum.. diversity!!!!!!

damn man can't believe you are dropping weight/muscle now, it take sso much work to put on weight and muscle i hate even losing a pound

who says im dropping muscle? hehe.. im trying to retain muscle/drop fat.

i'm going to compete in amateur boxing at 152 so, i could care less about bulking up :F

pc

damn you hit 3 singles with your PR? sick..

And then himself. http://sports.espn.go.com/sports/boxing/news/story?id=5112471

HOLY
FUCK

*insane*

some april physique pics, hopefully im around 157 or so next month at about this time..

oh ya, no homo..









162 lb

left lower back bugging a bit, right calf tight still, wanted to run but couldnt koz of the calf so , took it a bit ez today for once.


workout:

superset of dips & a kind of pullup (neutral/chinup/pullup)
- dips were best ive ever done, real deep, 15 was my most
- pulls were very powerful but no strength endurance.. this is fine considering last night's workout.. im surprised i even hit 14 pullups on one of the sets.. i'd die out quick, but the power was there


walk:
- about 5 miles or so?
- walking is fun stuff
- worked my left/right grip, making fists very tight, pretty much the whole way