Adarq.org

Criteria:

-6 FT 1 - 6-7 in height

-Must be of West African Descent/ancestry (studies show this race tends to have the most fast twitch muscle fiber)

-Must have a wingspan similar to those of many NBA players, ie wingspan 105%+  of height

-Must have a tremendous base strength in comparison to body weight (many of these pro dunkers definitely lack base strength) but have so much elastic ability

-Must be sub 6% body fat

-Must have at least a good ability to palm the ball

All of this plus a lot of practice, flexibility, good coordination, and I guarantee this person will be able to pull off the double east bay on 10 ft.

I feel my Glutes are relatively weaker than my quads. I want to add some exercises that hit the glutes besides full squats.

My compiled list:

1.) Box Step Ups Weighted
2.) barbell hip thrusts
3.) Elevated Lunges Weighted
4.) BSS
5.) The glute machine that the ladies always like to use?  ( could this be higher on the list? since it says GLUTE MACHINE)





Please neg me or reply if there are much better exercises that strengthen the glutes than what I said, ty!

I think the legendary KingFish said that in one of the journals.

I think I am more of a posterior chain jumper than quadriceps jumper, so i am now doing some DL's.

Should I go heavy-low reps or lighter but high reps. I've been doing 8 x 135lb and 8 x 185lb, sometimes 12x.

Thanks!

So I realized that the reason I can barely squat 365 now compared to 2 months ago I hit 375 - 380 lb, is because I made a conscious effort to go narrow stance; within shoulder width.

And it might be the reason why my knees are aching.

So how will wide stance affect vertical and speed?

I think narrow stance hits the quads more and we all know the quads are the king of speed and vertical jump followed by posterior chain.

Now i must go to a wider stance like at least shoulder width so my knees won't ache all the time.

Since i have a hip groin issue thag acts up only during hard cuts, jumps, and lateral movements.

I plan on just squat and deadlift until i reach 425 full squat regularly or until injury.

Will not stop until 425 or injury.

Please object or root for my quads/posterior chain, ty

edit- going to just lift as hard as I can Squat and Deadlift until I reach 425 full squat. Will not rest much in between. Will not care if I get injury or not. Invested too much into this now.....

Has anyone heard of this thing? Recently when I contract my right hip there seems to be a tingling sensation in my pelvic socket around the hip flexors, and it seems like some tendon or cartilage is rubbing against a bone?

And it feels extremely tight if I push my leg (like a SL jump or horse kick) and feels like something might tear if I continue with it. It goes off and on, during fast exercise like basketball game.

Looking up snapping hip syndrome, it says one should stretch hip flexors and it band, but i've been stretching it religiously for the last several months, not sure what is wrong.

<a href="http://www.youtube.com/watch?v=KVftnHw1wIE" target="_blank">http://www.youtube.com/watch?v=KVftnHw1wIE</a>

maybe wind helped slightly, you can see the flags blowing towards them, but he did decelerate a bit right at finish line cause he was so ahead of everyone......

I'd say he could have managed 19.55-19.50 if someone was actually side by side with him....

<a href="http://www.youtube.com/watch?v=A3rcWarJOe0" target="_blank">http://www.youtube.com/watch?v=A3rcWarJOe0</a>