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Thanks for the reply man. Deffinetly lunges and half squatting will be best for my body. Even though my knee health is improving full squats just put too much pressure on, and half squats just feel so much better for my body. I deffinetly gotta get strong as hell in the half squat and lunges, especially in lunges because I really wanna improve my single leg jumping.

I really like the idea of LTMP-VOLUME sessions, I can imagine after 3 or so sessions of high volume that your legs would feel amazing and ready to PR on the singles. Without a doubt I am going to implement LTMP into my training. Just like you, id love to get 225x50 at 155lbs. I can only imagine squatting that number of reps is just as much a mental thing as it is physical, id imagine by the 30th rep or so you would start to get exhausted mentally too.

But I am deffinetly going to give this a try im excited to start training once AAU ends. I think lunges will help my single leg jumping a lot too.

how would a session like this on a monday with a workout of heavy lunges on say thursday work? do you think 1 LTMP session a week is enough if you focus on increasing the amount of reps every week? i recover from workouts extremely slow so im trying to plan my training for when AAU season is over now

youre getting strong as hell man. i dont know if ive ever seen u jump this hi. I can only imagine how hi youd be getting if u got down to 145. Id say head close as hell to the rim. Once u hit ur head on the rim, its a wrap. Btw i started using the advanced progress tracker, i love it

i want to know who put METHAMPHETAMINE in my protein powder.. seriously, how the F am i still awake/this alert.. and feeling so strong

confused.

someone deffinetly slipped something into a drink of yours hahaha. Are you going to dunk today man? i bet youd get up real good since youre feeling so explosive/doped up on  meth LOL

My best suggestion to keeping them from stealing the ball when you drive is to make a quick first step and then created space with your shoulder. Watch video of allen iverson hes a great example of a smaller playing who creates space with his shoulders. But I dont always dribble hard. Sometimes its good to dribble slowly to sorta "lure your defender to sleep" and then hit them with 1 quick hard move

Damn man i wonder why you cant get any sleep, seeing how you only got 3 hours of sleep youd imagine youd be knocked out once your head hits the pillows. Any weird changes in diet? Nice squats though, i like the idea of pin squats, im deffinetly going to give them a try when i start training again after AAU. If you got down to 140 with a 405 half squat you would be flying like crazy man, head at rim no doubt, probably a 2 hand grab off a standing jump if you were that light and had that kind of power i imagine. go get it man!

Quote from: $ick3nin.vend3tta on February 23, 2011, 05:57:54 pm

Quote

Contrary to popular belief the quads only contribute 5% or less to the vertical jump.

I find this hard to believe.

Kelly bagget says that a 2 footed vertical jump is a quad dominant activity.

quads 5% of VJ LMFAO


where the hell is jack cascio when you need him.. same shit.

listen, i won't read anything anyone has to say on the matter of jumping if they believe quads are "5%" of vertical jump.

lmao @ 5% im still laughing.




here's my top exercises for vert:

1. improve squat (deep, half, pin, front, whatever) to 2.5-3.5xBW (the deeper you go, the closer you can be to "2.5x", the higher you go, the more you need to be 3-3.5x... sounds heavy dont it? STFU AND GET IT)
2. low bodyfat
3. jump alot (3-4x/week max)
4. incorporate reactive/rebounding exercises
5. maintain/improve fitness, never get out of shape
6. short maximal sprints
7. shitloads of caffeine on peaking days
8. improve calf strength under tension (calf raises)
9. extra glute/ham work (reverse hyper, glute bridges, 45deg hyper, lunges)
10. improve general upperbody strength, especially being able to perform various pullups very explosively
11. some sort of explosive arm swing exercise, could be hip dominant or not, ie plate swings, db swings, hang snatch, etc.
12. journal properly so you really know if you're progressing or not
13. get enough sleep prior to your jumping days (has to be enough in terms of not accumulating a sleep debt..)
14. incorporate level-7 techniques if needed lmzao.
15. learn how to harness pap/stim from heavy lifting to achieve better jump sessions 2 days later (after 1 day of rest)
16. eat properly the day before jumping, lots of good carbs/protein, for example, 10 bananas + small meals + some protein each meal. need full glycogen reserves but also don't want to be bogged down come jump day
17. don't eat TOO much on the day of jumping, eat light, keep food portions smaller to avoid carb/satiety fatigue... bottom line, you want to be hungry, you want to be pissed, you want to murder gravity, you can't be content.
18. don't masturbate or have sex prior to jumping/training, always after.
19. don't be a passive pussy when jumping/training, if you have a bad jump/set, fuck it, attack, it's life or death you don't quit like a pussy and let yourself be ravaged by a pack of hungry 9.8m/s^2's.
20. allow all of the above to make you more 'animalistic', we have become some sort of society drained spinoff human organism not capable of simply attacking the objective as if it were the only thing that matters at that moment for survival..
21. think about jumping when you are lifting weights, mind muscle link, you want that increased neural drive come jump time, so 'build a bridge between jumping and maximal heavy lifting'
22. warm up properly, it's important, progress gradually for 15-20 minutes until you're ready to START max jumping
23. michael jordan
24. think less, work harder
25. stop thinking the quads are unimportant
26. stop thinking the calfs are unimportant
27. start thinking the glutes are important
28. stop worrying about "instant inches techniques changes", this aint a high jump meet
29. never quit & i'll be 29 on august 16 2011.

ok there's my list..

peace ;F

haha at #23. but i like this list man. Overall message = dont be a bitch, work hard and go get it