Adarq.org

Oh, and one more thing: don't expect your controllable approach speed to increase any time soon. It depends a ton on movement efficiency. If your movement efficiency isn't good then you won't be able to do a movement at high speed that you're not confortable doing at slow speed so... it's like dancing. You won't go out there dancing like a superstar without practicing that at a lower speed first.

For example you can see I can use a pretty good speed off one leg and really put out "heart" out there (I really go on with a rage mentality in my one-leg jumps) but if I try to do the same with my two leg jumps that have some 20,000 less practiced jumps I completely shut down in the plant. I plant at high speed and completely collapse in the plant. Sometimes I can't even jump at all (not even 1 inch) - I plant with so much rage that my body shuts down - it's not used to that kind of overload in that movement.

Is there anything better than what the brain randomly decides to create? I don't think so.

Also a lot of people do bouncing calf raises which in reality utilize a ton of Achilles and very little muscle in itself so... do them slow and do them with pauses at the top & bottom IMO

It's easy to see that for you since you have such a low speed run-up. You're basically walking out there and jumping with such a low speed. Since the one-leg jump has much less strength to be applied due to a single leg muscles power output, you need to compensate by having good initial speed that basically makes you lighter. The one-leg jump is about conserving what you're already worked for to generate (the run up) and converting that into vertical momentum.

Compare yourself with me here:

<a href="http://www.youtube.com/watch?v=TmODiHirz6o" target="_blank">http://www.youtube.com/watch?v=TmODiHirz6o</a>

Even though it's a missed dunk, see the huge difference in speed. I kinda pushed to get really fast there and that's a bit over my controllable speed though. And obviously you can't LITERALLY compare to me or anybody else because of so many factors affecting approach speed, but still... something to think about.

I think the "correct" equation of jumping should be movement efficiency * structure * power ... you need to see where you need to improve. If you have decent structure (and flexibility goes to structure as well since it alters the posture and center of mass) and you have power then maybe you should improve your movement efficiency, which means you need to jump more often.

It's weird because from what I can remember, you're a pretty fast jumper off two feet. You'd expect a guy who has disfunctional calves to have a longer amortization phase... but obviously it's also a matter of structure.

You need to ask yourself "how good am I at rhytmic jumps vs paused jumps"?

For example, how good are you at consecutive two-leg bounds vs. broad jumps with a pause in between reps? How good at consecutive hurdle jumps vs. hurdle jumps with a pause? Usually the best you perform at rebound jumps (including depth jumps) - the more your calves are being utilized properly.

I have no idea. But you should definitely be able to use a higher controllable approach speed... and it's usually the hamstrings and calves that prevent you from doing that.

If you suddenly gain weight (doesn't matter what kind, fat and/or muscle) and find out you can't use the same approach speed off one leg, it's usually the calves since they don't adapt as fast as the other muscles and therefore can't optimally amortizate this heavier BW like they used to, so you slow down a bit in your approach.

What do you think your bodyfat is right now at 190?

Here's the masterpiece of editing brilliance.

Pretty happy with the one handed reverse. Everything else is kind of standard. Legs felt relatively good today but not great. Did a few jumps of two feet but edited them out cause they're god awful. I should be able to do these vids every couple of weeks to track the progress which will be great.

<a href="http://www.youtube.com/watch?v=EUX8hrcLUTE" target="_blank">http://www.youtube.com/watch?v=EUX8hrcLUTE</a>

You look so "big" out there... imagine yourself coming up with greater speed... you'd break out the backboard...

How strong are your calves and hamstrings?