Adarq.org

I disagree with the analysis above. A few points:
1)While indeed an individual with lower limit strength may jump higher because of exactly what is shown ( the explosive trained one is stronger at the 0.2 seconds that a VJ takes place ) , we do NOT know ruso's curve.
2)This figure it evidently ( and imo deliberately ) wrong because the heavy resistance trained person's limit strength is ~20% bigger than the untrained one's and ~10% bigger than the explosive trained. Redraw the heavy resistance trained curve so that the peak strength is 2-3 times higher than the untrained force and put the explosive trained curve somewhere in the middle. Even at 0.2seconds the heavy resistance trained force will be higher than both others.
3)I hate that myth/obsession with ballistic training. Heavy resistance training is always made look like it's all about squatting power-lifting style with 8 seconds grinders, that is not the case. The truth is that lifting heavy for low reps while maintaining jumping efficiency will never fail. I don't bash explosive work , i implement it too , but it's just a helping tool , not the solution.
4) kingfish!!!

Hey just a quick one if anyone is familiar with standing dumbbell side bends and 45degree dumbbell side bends use that 45degree back extension thing, if i could do 75-80lbs dumbbell for standing dumbbell side bend, how much would i roughly be able to do for the 4degree side bend?

I am 12 and what is this?

Also a pretty out of topic but for someone to increase their single leg running VJ, how far would squat without single leg work like bss or lunges, be able to take one to?

that's all thanks

Yet another kellyb quote from me :

http://www.higher-faster-sports.com/unilateraljump.html

One of the questions I get asked a lot is if a person wants to jump off 1-leg should they exclusively favor unilateral exercises like lunges, stepups, and bulgarian split squats in their training? Unilateral exercises are good for a lot of things and can certainly be incorporated, yet given the fact that weight training has very general affects I personally don't think there's any need to overly emphasize these lifts much more than you usually would. I'd still consider squats the foundational strength lift, as do most high jumpers. In other words, if you took 2 twin brothers competing in the high jump and one of them could only train with 1-leg lifts and the other with only 2 leg lifts I wouldn't expect to see much of any difference in their performance.

One thing that is true of the unilateral jump with regard to strength training is it does seem to respond exceptionally well to partial range movements. Exercises like half squats, lunges, and low box step-ups carry over particularly well, likely because they duplicate the knee angle that occurs in the plant, which is often a limiting factor.

<a href="http://www.youtube.com/watch?v=R_KbocQMh8U" target="_blank">http://www.youtube.com/watch?v=R_KbocQMh8U</a>

^^^
This.

And since this is a kellyb thread...

http://www.higher-faster-sports.com/verticaljumpfaq.html

But I heard I need to squat faster with light weights to improve power production for vertical jumping and that lifting heavy weights will make me slow?

Until you have a really good base of strength in place you will get faster with light weights by increasing the poundage on your max lifts. Let me explain: Let's say we take someone with a 150 pound bench press who wants to be a great shotputter. Someone tells him that he can be an olympic caliber thrower if he just practices being very explosive with light weights. So he trains by putting 100 pounds on the bar and does sets of 5 as fast as he can. What's gonna happen when he goes out and throws against 400 pound bench pressers who can throw 300 pounds around as fast as he can throw 100? He's gonna get his butt kicked that's what's gonna happen.

Just for the sake of argument let's say that the guy who can throw around 100 pounds the fastest will have a superior vertical jump. Who's gonna throw around 100 pounds faster - The guy with a max squat of 135 pounds, or the guy with a max squat of 300 pounds. Definitely the guy with the 300 pound squat. But if we were to compare a 600 pound squatter to an 800 pound squatter in the same task the answer may not be so clear cut.

The main point is, unless you're already stronger than an ox, the fastest way to improve your ability to lift light weights is to increase your maxes, and the best way to do that is to lift fairly heavy with reps between 1 and 10 with weights between 70 and 100% of your 1 rep max. Lifting light loads will not improve max strength. When lifting heav weights the load may not move that fast but it doesn't need to move that fast.

As for heavy weights making you slow, this is only true of people who carry strength training to the extreme. Even then, it's not the strength or heavy weight that creates slowness, it is the excessive muscular bodyweight that can develop. To verify this all you have to do is look at olympic weightlifters. Their entire sport is based on lifting heavy weights, yet they have the best vertical jumps of all athletes and are as fast as sprinters out to 30 meters.

Some people are sometimes under the misguided assumption that strength training with heavy weights makes one slow because it can create a temporary state of fatigue and soreness in the muscles. That fatigue will sometime temporarily "mask" explosiveness. The solution to that is very simple: Take some occassional downtime and let that fatigue dissipate.

30 February 2012

Bball game.
Just ok endurance , just ok vert. Did only 1 rim jump ( 2-steps-DLRVJ ), got ~10'7.5'' touch ( 32.5'' ).

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2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT   : 8
Lower body sessions     : 15
ME jumping sessions     : 0
Stretching sessions      : 4
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 10
Endurance sessions      : 7

---

24 February 2012

Bodyweight@session : ~194
Injuries/aches : none
Soreness : none

ME lower workout.

SQUATS:
5@187 lbs ( +5.5lbs )
5@209 lbs ( +5.5lbs )
5@231 lbs ( +5.5lbs )
5@209 lbs ( -16,5lbs ), ( ATG instead of barely above parallel )
5@209 lbs ( +5,5 )
-231 Parallel , all other ATG.
-Awesome strength , the 209 back-off sets were most probably my strongest/best form ATG sets ever.

DB LUNGES MATRIX ( front-back-side ):
9@88 lbs each leg ( +8.5lbs )
9@97 lbs each leg ( +8.5lbs )
9@97 lbs each leg ( same )
-22kg at each hand for 18 reps is my grip limit , legs can take more load but i'm losing my grip.

STANDING CALVE RAISES:
1x15@187 lbs ( same )
1x15@198 lbs ( +11lbs )
1x15@198 lbs ( +11lbs )
-Very strong , finally added weight here , was stuck@187 for ages.