Adarq.org

knee jump with 80 lb. vest on by 11 year old:

http://www.youtube.com/watch?v=2Nkfe3sPa64

man thats gotta be effective!

ya i saw that i think.. or is that new? saw some clips of it from a month back or something

your forearm tat is pretty sick...

you look way bigger/stronger than way back..

peace

yes adarqui and i would like it if you dont go off on me right from the start calling me a liar, im not promising a 60" vert n blah im just going to post up my video, im just getting back into dunking so nothing special yet since im to heavy..my good dunking weight is 185...now i think you should be able to figure out who i am...and no im not here just to start fights etc etc..other then that it looks cool here n i hope i can help out a little bit

ya before i replied the first time i saw your email.. didn't know if it was real or fake

well i hope you can land some good stuff for the vid.. i wasn't expecting you to start fights or anything after reading your original post.. in your myspace vids you looked damn heavy dunking.. if you lost some weight and maintained most of your strength it will be interesting to see how high you get..

peace

I am 5'10 and 215lbs, i decided to get into bodybuilding but i strained my rotator cuff about a week ago benching..i flared my elbows on 400lbs so it was a painful rep...so i dont know if i feel like doing that anymore since im sick of injuries to be honest...but i have been getting back into dunking of course though im starting back out from the start unlike when i was in high school...if all goes well and i can get out of bed soon i will be making a video later...ive been around the vert boards for quite some time so ik a few things

ya man injuries from very heavy lifting really get old after a while..

cool, dunking at 5'10 215 is no joke.

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are you speaking about regular squat or pistol squat?

about pistol, it will be my best friend for the next month; I've no other chances for the moment.

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nah that should be fine.. if its bodyweight stuff, then it doesnt matter at all how often you throw it in there.. if it's weight's, i'd keep the volume low and just do one set of push and one set of pull following squat, two days per week.. i mean you could actually do high frequency with upper body, but i wouldn't do that if im doing high freq with squat.

 ;)I don't mean do it high frequency but just 2-3 times a week;

I was thinking to do high frequency squat for 5 days a week and a plyometric session the day after, but I'm confused about which ones should I do, and how to dispose them into the session
thanks man

well, you want to do them fresh, so, you would want to put them into a session that had a rest day prior..

so say you go:

monday, tuesday, thursday, friday, sunday

wednesday and saturday would be rest... so you would want to do your plyos wednesday and sunday.

as for the actual plyos, what are you experience with them?

low box depth jumps (~18" box) done for two sets of 5, and a set of lateral barrier jumps (10-15 contacts each side), followed by one set of double leg bounds would do (going for max height (~20 yards total) or max distance (~30 yards total), until fatigue)

low box depth jump:

<a href="http://www.youtube.com/watch?v=0efalqyxhRM" target="_blank">http://www.youtube.com/watch?v=0efalqyxhRM</a>

double leg bounds for distance:

<a href="http://www.youtube.com/watch?v=ZIY4CHjC8nA" target="_blank">http://www.youtube.com/watch?v=ZIY4CHjC8nA</a>

double leg bounds for height (55 seconds in):

<a href="http://www.youtube.com/watch?v=xAMruwN13Ng" target="_blank">http://www.youtube.com/watch?v=xAMruwN13Ng</a>

lateral barrier jump:

<a href="http://www.youtube.com/watch?v=Zim4W1ij9g0" target="_blank">http://www.youtube.com/watch?v=Zim4W1ij9g0</a>



im writing an article with new video on the plyos i like before lifting.. it'll be done in a few weeks though.. just so i can refer plyo questions to that article .. will be so much easier.


if you're predominantly a single leg jumper then you'd want to substitute a few of those exercises, so tell me if you are.

peace

are you speaking about regular squat or pistol squat?

well, it sound exciting but I've got others questions before starting:
can I play basket or volley in the same days of the squat, or it could interfere with the training?

ya you could, just do it before.. make sure it isnt some 3 hour long marathon basketball session though.. i'd keep it at an hour or below.

Are there problems if I train also the upper body (not everyday) after the top set of squat?

nah that should be fine.. if its bodyweight stuff, then it doesnt matter at all how often you throw it in there.. if it's weight's, i'd keep the volume low and just do one set of push and one set of pull following squat, two days per week.. i mean you could actually do high frequency with upper body, but i wouldn't do that if im doing high freq with squat.

And again, during this type of routine can I do a weekly plyometric session?

ya.. i did 2 days a week of some kind of plyos when i did my experiment.. do them before the squatting.. don't do them if you feel completely dead though.

thanks again and excuse for the chain of questions (I know I'm annoying  )

by the end af august I want to break my head jumping on the rim. 

its no problem

elevate.



calfs still really sore, right medial shin still bugging

was raining during first two sprints on slight zigzag sidewalk.. by third sprint it was pouring so hard.. did my squats in the storm but then stopped.. planned to do lunges etc.

6-29-2009

- 1/4th mile sprint #1: 1:07.97
- 1/4th mile sprint #2: 1:04.10
- 1/4th mile sprint #3: stopped at 40s <-- just pouring/thick puddles everywhere

- pin 11 squat: 235 x 10



peace.

well then you could definitely do that...

i would work up to one top set each leg for say 5-10 reps, 4-5 days per week.

if you do considerable volume, say 3x10-15, then i'd only do 2-3 days per week.

so try it out see how you feel..

cya