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<a href="http://www.youtube.com/watch?v=nOzo4pHTZ-M" target="_blank">http://www.youtube.com/watch?v=nOzo4pHTZ-M</a>


    

what's his running vertical?

No idea , but we can guess.
He is 5'6'' , so his reach must be around the 7'4'' area , probably less but let's say he has long arms. For a dunk like that he needs to get at least 10'' over the rim ( again arguably but that's what it looks like and that's how much i need to do cuffed 1-handers ).

So 10'10'' - 7'4'' = 42''

Since this was an in-game dunk with a defender crashing him mid-air , id guess he could get a couple of inches higher at his best jump , i'd accept a legit 45'' RVJ speculation...

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2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT   : 10
Lower body sessions     : 19
ME jumping sessions     : 0
Stretching sessions      : 4
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 13
Endurance sessions      : 9

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9 March 2012

Bodyweight@session : ~195
Injuries/aches : none
Soreness : none

SQUATS:
5@198 lbs ( +11lbs ) , full
5@220 lbs ( +11lbs ) , full
5@242 lbs ( +11lbs ) , barely above parallel ,  for this depth ( previous was 3x242 )
5@264 lbs , half
5@286 lbs , half
-Thought i was weak today because i couldn't break parallel with 242. Now that i log it, it turns out it is a PR at that depth. It also seems like i added too much form last week, should have sticked to 5,5lbs jumps.
-Decided to replace the 2 back-off full squat sets with heavy half squats, i miss doing them and i am good at them. Load will steadily be 22 & 44 lbs above max full squat set. If in time it becomes too easy i will be pushing depth and not load. Today 264 was good and explosive but 286 too heavy ( or i was too tired by then ) , all reps were semi-grinders.

DB LUNGES MATRIX ( front-back ):
6@105,5 lbs each leg ( +17,5lbs )
6@105,5 lbs each leg ( +8,5lbs )
6@105,5 lbs each leg ( +8,5lbs )
-Decided to stop doing the side-lunge , wasn't feeling it anyways. Now 3 matrixes = 12 total reps ( 6 per leg , 3 front / 3 back ).
-This way i can push more the load too, as show by the progress above. That's because time holding the DBs is shorter so i dont have grip problems ( for now ).

STANDING CALVE RAISES:
1x15@198 lbs ( +11lbs )
1x15@198 lbs ( same )
1x12@198 lbs ( -3 reps )
-Wow , reached failure @ last set , couldn't complete the last 3 reps.

All heavy lifts are slow lifts. Period.

Ok , that's where i exit this thread , cheers!

Ok , those are better arguments. Besides the caps and ass references! 

The 16% 1RM works for my argument though , the less the 1RM difference shown in that graph the more the heavy resistance curve is deliverately 'shortened' and hinders higher strength's benefits.

About kingfish , i mentioned him as an example of someone that dramaticaly increased his VJ pushing limit strength. I was comparing him to himself too , when he was weaker. He chose to shift his  curve upwards and won. Now that he is strong maybe shifting the curve left would be more benefitial. If you can shift your curve up AND left ,then you win more , noone will disagree on that.
Ruso is not that strong though , he squats ~300, imo getting stronger is a better choice for him.

About the last part , i totally agree about slow lifts and their neural adaptations. But you argue with me as if i favoured slow lifts, i never said anything about slow lifts. If you feel like it , go back to the 1st page and see my repy to you where i say i hate how heavy strength training is considered powerlifting grinders. You jsut confirmed that stereotype i think...

I think our different ways of seeing vert training meet at Verkoshansky's MSEM method.
Maybe it would be a good idea for ruso too...

7 March 2012

Bball game.
-Good endurance , good vert.
-Grabbed rim at base of 2nd knuckle off SVJ , ~27''
-Touched base of palm at rim off 1 step , ~32,5''

Can you elaborate on point two? It sounds to me like you're trying to move the heavy resistance training curve to the left. This is exactly what some jumps/ballistic training will do; they shift the heavy resistance trained athlete to an "explosive-ballistic trained" athlete, with the newfound ability to produce more force in smaller time frames.

I am not trying to shift the heavy resistance to the left , i am trying to shift it UPWARDS. What you've shown is a figure of 2 people with 20% difference in 1RM , it should be 100% or 200%. If you don't get what i mean , back to maths 101 or don't post mathematical figures again.

I won't say any names here but there are so many examples of individuals who lift heavy, yet cannot produce force quickly, i.e. many strong people, who are slow and don't jump high at all, and don't see improvements despite getting stronger. All I recommended were some exercises that shift the curve to the left, which Kingfish also recommended, and pretty much everyone else who provided training advice.

Say names. Who is strong and injury-free but can't jump? Everyone in here trains pushing 1RM and everyone PRs in jumps , all the time.

About kingfish, is there any evidence that he is producing more relative power than ballistically-trained individuals in 0.2s? All the videos I've seen are standing vertical jumps, which are very impressive, but also much longer in duration than 0.2s. So I'm afraid, kingfish is not your answer to this problem. Kingfish only provides us clues about SVJ, but not other measures of power. His curve therefore will look similar to the heavy strength trained athlete's. I'd be interested in seeing Kingfish drop the daily squats, and focus on some deep jump squats suing 2-3 plates. 

LMAO , you can't be that retarded and believe any word of that shit-tastic paragraph. Come on , admit it , you're just trolling me and i fell for it!

About heavy deep squat jumps, it's really not that hard. And I recommend it as a transition into real ballistic training, since jumping straight into cleans and jump squats and sprints is very awkward when your RFD is far to the right and your CNS is used to slower movements. It's very good. The nay sayers don't really have any half-witted rationale for their arguments against deep jump squats. It's very good.

LOL , see previous  paragraph reply.

PS:
I don't have anything personal with you. I respect your training and dedication and i wish all you do works for you.
You act like a training guru that discovered all the super secret gimmicks to xplosive vertz inchez , i am fine with that too , it's even funny.
But when you come out prescribing programs and advising people that just came here for help and may fall for your shit , that's outrageous and even dangerous. STOP IT!!!