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Quote from: Ineedtodunk on June 05, 2011, 06:07:10 am

Quote from: Raptor on June 05, 2011, 04:58:22 am

I never regressed at my one leg jump even after 3-4 months of not jumping almost at all... so you might be the same.

Wow really?  this 3-4 months of almost no jumping at all was after some time of making progress?  Or during untrained years?

Well during the winter I don't have a gym to play into, so I limit my training to strength only.

Quote from: Ineedtodunk on June 04, 2011, 12:45:29 am

Hey Lance, during the summer, I'm not going to have access to bball courts or a field or anything, so I was going to primarily focus on getting my strength up, since that is my biggest weakness. 

My question is, from all the gains and benefits I've gotten over the past month from doing your single leg bounding cycle, will that go to waste if I don't bound or jump anymore? 

That will depend on how long you go without jumping maximally, and bounding.  You will definitely start to detrain after a long enough time away from any type of jumping.

Quote

What if I do stuff like single leg tuck jumps?  Will that help me maintain the reactive & explosive strength & force absorption ability that I've gotten with single leg bounds?

The mechanics of single leg tuck jumps, single leg pogos, etc., are so different than the mechanics of a bound or single leg running jump that they dont do much to help it after the initial stages.  They are a much better exercise for double leg jumps IMO.  It doesnt take much space to bound some, and even if you only have 15 yds of space or so, you can do a triple bound, etc., and turn around, go back the other way.


 

added to pics abov, my fav pic of them lmao



spot the guy who looks out of place......

As you've already experienced, you can't do everything at once. If you want to work on strength, you have to dedicate some time and effort to it, and that includes recovery time. If you're running twice a day, especially if you're running hard, that might get problematic.

As an example, you could replace 3 days of running with weight training for two months, eat a bunch more protein than you're probably used to, and see how much progress you make on the strength side. Your endurance will suffer a little but you can always get it back, and if you want to progress in one area another will have to suffer for a little while. Then, when August rolls around and it's time to start getting into track shape again, cut the weights back to one or two times a week, heavy-ish but low volume, and add the running days back into the mix.

What weight training, you ask? Hardly matters. You're a beginner so you'll make progress doing nearly anything as long as you keep your form solid (i.e. don't get hurt) and add weight to the bar. For instance:

jump squat or power clean/snatch 3 x 2
squat 3 x 5
bench 3 x 5
chin ups 3 x 5 (add weight once it gets easy)
DL or trap bar DL 1 x 5
core x whatever (leg raises, ab roll outs, etc.)

The main takeaway is: if you want to lift productively and are already training twice a day, you're gonna have to cut back on some part of your training. This will not hurt you, especially in the off-season, and in the long run may make you faster.

Quote from: Ineedtodunk on June 01, 2011, 07:34:22 pm

Quote from: dirksilver on June 01, 2011, 07:14:00 pm

Quote from: Ineedtodunk on June 01, 2011, 06:52:21 pm

Quote from: dirksilver on June 01, 2011, 06:34:24 pm

this basically seems like a three day split

monday lower body -heavy squats, light DLs or whatever and calf work

wedensday upper body -bench press and weighted pull ups

friday lower body -heavy deadlifts and light squats or whatevs calf work and some lunging

dirksilver, it's because during summer im gonna have a 8 week span where I can only work out 2 days a week, and each session Im gonna be pretty time limited.  That's why I was wondering if I can skip the upper body pull workout, and get away with just dead lifting.  I'm guessing no? 

My calves are pretty strong, so I think I can skip these for the 8 weeks.

how much time are we talking here brother?

and just call me Dirk...it looks weird to me to see people reply to me as dirksilver hahaha

LMAO alright dirk.  Well aiming for 45min-1 hour at most.  It's just my dead lifts and squats take a long time because of heavy weights/few reps/ long rest between sets, they eat up a lot of time.  But from what I hear, without a direct pulling exercise, I won't be able to maintain my back, so I gotta get that in there I guess.

you ought to just try and do pull ups between suqat or deadlift sets if you think you can manage it...thats probably your best option

this basically seems like a three day split

monday lower body -heavy squats, light DLs or whatever and calf work

wedensday upper body -bench press and weighted pull ups

friday lower body -heavy deadlifts and light squats or whatevs calf work and some lunging