Adarq.org

hey welcome man.. real nice first post.

i don't think your "bounce" is that bad.. i mean, if you're getting 25" consistently on standing and 30" on running, a 5" difference is well within the realms of "good" reactivity.. most people aren't going to have 10+ inch differences.

your lifting numbers seem pretty good.. do you know your back squat numbers? i'd assume it would have to be around 305 or so at least, which would be pretty good.. this makes me wonder if "cardio" is constantly "re-programming" you to produce force at a slightly slower rate, which would benefit cardio but negatively impact jumping.. if you're at all like me, a middle distance build, then cardio will always stimulate your body to adapt to what it's best - producing force slower & for alot longer.

how long have you gone without cardio? it seems like you don't neglect it, so i would assume you don't go long without doing it.. it would be interesting how you would react to something I call "overshoot training".. where week 1 would consist of a routine such as you've listed, followed by week 2 consisting of no cardio, all power/strength work with FULL recovery.. week 1 would always cause a tug of war between "high RFD" and "moderate RFD".. week 2 would then only focus on "high RFD", not allowing much interference to cause "moderate RFD" adaptations.. this would by no means negatively impact your cardio either, in fact, week 1 could be intensified.. i originally termed this "overshoot training" because of the idea that week 1 would cause a shift towards type IIa fibers, while week 2 would allow them to re-express to IIx in even greater number, but RFD should also dip during week 1 and then recover/supercompensate by week 2..



and yes i agree, diet/nutrition is huge.. in 2007 and 2008 i ran strength/conditioning camps for baseball players mostly, and the one's who made the most gains definitely adhered to proper protein intake/post workout nutrition/cleaning up their diet... i've also had people set PR's when overloading on spinach - heh..


peace man

how long do you reacon it will take me to be able to dunk with doing squats/lunges/pullups and pushups
i can already reach the rim on a good jump and i am quite good shape due to all the rugby i do
can you tell or would u need to know some more info???

it's hard to tell.. it all relies on how quickly you learn to perform those movements properly, and then how you progress on them.

let's just say you stopped growing, and improved your squat/lunges for one year, being completely untrained in weightlifting you could expect to put on 8 inches on your vert and or running vert.. 8 inches in a year doesn't sound like alot when you hear claims from air alert / TVP and crap like that, but those programs are bullshit... 8 inches would be a shitload on vert.

try not to think about how long it will take, you are 14, if you train consistently from 14-16 you should be throwing down insane dunks.

peace

apparently he was owned in sparring by lamont peterson... funny article, but i believe lamont over pbf.

http://www.boxingscene.com/?m=show&id=22079

the main training i have been doing is just playing basketball
one excersize that i have been doing is jumping on and off a step or bench 100 times or so
is that useful as well??

well, doing it 100 times probably isnt the best idea..

but thats just a movement drill (reactive drill), so thats fine.. that'll improve your ability to absorb impact etc if you can handle it.. there's tons of different movement drills, none of them being completely necessary to do, but they will improve your ability to absorb force etc, which will help with speed / running jumps etc.

Hi everyone

My name is Lars
I live in england and am 6ft at the moment
i am still growing
my aim is to be able to dunk on regulation hoops as quickly as possible
if anyone has any tips on the quickest ways to achieve this goal then they would be very welcome
see ya

sup man!

what have you done, as far as training?

basically, you want to:
- get stronger (squats/lunges/pullups/pushups, of course you can throw in some other lifts if you want, but these are the basics)
- stay in great shape (if you're not in great shape, you need to get there; jump rope, sprints, reactive drills etc)
- keep jumping/playing basketball
- make sure you're getting enough rest/eating right

the reason why squat/lunges are so important, is that the more force you can put into the ground, the higher you'll jump.. so squatting/lunging will help develop that ability to produce force by increasing muscle mass and or improving your nervous system's ability to produce it... pullups/pushups are important because strong shoulders/lats etc are very much apart of jumping - the more powerful your arm swing, the higher you'll get.

the best thing is to start a journal and keep track of every workout.. PROGRESS is the #1 indicator of success.. you can do lots of different programs and get nowhere if you don't constantly try and progress..

as far as plyos go, i doubt you need them just yet.. and even when you do need them, they are not as fancy as everyone makes them seem.. people overcomplicate the hell out of them, they are very easy to implement..

peace man

9/4/2009: UFC 102 Disappointments -> http://www.pure-dedication.com/blogs/mma/?p=5

9/5/2009

1 round shadow boxing:
- good speed

jump rope:
- 8 x ~3 minute rounds
- shoulders completely dead from yesterday.. was a war to keep turning the rope.. back when i wuz boxing, i'd have no problem going every day, high speed 10 x 3 minute rounds.. im still in ok condition though.

slightly above parallel close stance squat:
- 265 x 10 SINGLES

neutral grip pullup:
- BW + 45 lb. x 5 SINGLES

bb curl: 85 lb. x 3 singles


neutral grip pullup: 20 (NICEEEEEEEEEEEEEEEEEEE)

pushups: completely dead in chest from jump rope.. only managed 45


peace