Adarq.org

28 May 2011

-Kelly Baggett's 7 Days Vertical Jump Cure routine.
-Lower body stretch routine.

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29 May 2011

1 hr before planned ME jumps... summer storm , FML ,  

Bodyweight@session : ~193,5
Injuries/aches : none
Soreness : none

-4x10seconds bilateral line hops

-4x6 MR tuck jumps

Jumps@home ( 8'6'' ceiling , head height jumps ):

-4x4 SVJs:
Was hitting 28,5'' steadily , awesome!!! Last time i did jumps@home ( mid March ) i PRed at 27'' , rim-jump SVJ at the time was ~29''.

-1x4 SLRVJs:
Terrible , ~25'' or lower.

No dropsteps , ceiling is too low for my boss dropstep  

Extended discussion/analysis about that jump at his own thread:

http://www.adarq.org/forum/basketball/haneef-munir-young-hollywood-keeps-kissing-the-rim/msg21646/#msg21646

 

Quote from: vag on May 25, 2011, 04:39:18 am

Quote from: ESav15 on May 24, 2011, 03:18:19 pm

congrats for your recent PR man

Thanks man!
That dropstep PR left a bitter-sweet feeling. 34'' dropstep is HUGE , but my running vert has fallen. It used to be 1-2'' higher than dropstep and now it is 1-2'' lower. Hopefully all this high-freq jump squats + depth jumps together with the planned 5-10 lbs fat loss + some approach/takeoff practice will make everything fall in place...

Man I'm quite sure you'll get to your old standards and beyond real soon

Hopefully! Thanks man , you are by far the adarq.org official motivational speaker!

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25 May 2011

HIGH-FREQUENCY 5:3:1 BLOCK :

Week 1 , Day 2

Bodyweight@session : ~193.5 , me gusta!
Injuries/aches : none
Soreness : hamstrings 2/5 , glutes 1/5

27'' DEPTH JUMPS: 4x5
-Nice FA/rebound/GCT for 27''. Jump height lower than 9'' and 18'' of course.

JUMP SQUATS ( reset at each rep ): 3x5@45lbs
-Felt some improvement in those , mostly in last reps.

PARALLEL BOX PISTOL SQUATS:
3x5@BW+45lbs
-Doing pistol squats allways reminds me of how much stronger left leg is. Rigt = semi-grinders , Left = easy and explosive.

nice, can't wait to see how it works out for you.

Thanks man , very interested to see how it goes too, first time ever engaging in high-freq.

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23 May 2011

HIGH-FREQUENCY 5:3:1 BLOCK :

Week 1 , Day 1

Bodyweight@session : just below 195
Injuries/aches : none
Soreness : none

9'' DEPTH JUMPS: 2x10

JUMP SQUATS ( reset at each rep ): 3x5@45lbs

FULL SQUATS: 5x5@209lbs

RDLs: 3x8@187lbs

CALVE RAISES: 3x15@242lbs

21 May 2011

ME jumps session

Jumping on concrete ,  9'10'' and 10'4'' rims
Was too hot outside and i was jumping at 3pm under the sun , not good.

Bodyweight@session : ~194.5
Injuries/aches : none
Soreness : none
Stim : 3 teaspoons coffee + 1 redbull

- 10mins dynamic warmup

- bunch of low/mid effort jumps

9'10'' jumps:
- 1x4 SVJs : 2 jumps at 29''
- 1x4 Dropsteps : mostly around 33'' , 1 max jump 33.5'' ,  
- 1x3 1&2 step DLRVJs : around 33'' , meh
- 1x3 3-4 steps DLRVJs : around 32,5'' , meh x 2  

10'4'' jumps:
1x3 dropsteps : 31'' , 33'' , and then middle of thumb at rim = 34'' ,    
1x3 mixed DLRVJs : 32'' to 33''
1x3 mixed DLRVJs : max 31'' , dropoff , stop.

SVJ = good but 1'' below PR
Dropstep = feeling awesome and becoming beasty
1-2 steps = Uncoordinated , can't get those right anymore.
RVJ = feeling good but not getting up.

20 May 2011

Bodyweight@session : ~196 , all fine , loaded with carbs for ME jumps tomorrow
Injuries/aches : shins stressed from yesterday's plyos
Soreness : none
Fatigue : none

Conditioning/recovery workout

WARMUP:
-10 mins light jog ( ~130bpm ) + 5 mins dynamic warmup

SPRINTS:
-3x5x80m @ 60%
-Sprint ~20secs , rest ~40secs , rest between sets ~3mins
Improving , feeling them more easy , max HR about 5BPMs lower.

Lower body stretch routine

Pasting from Kelly Baggett's article "Rate Coding - The Psycho Factor"

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

B: The Stimulation Method

Outside of optimizing movement patterns, this is the most realistic way for the average person to improve the rate coding aspect of neural efficiency, and one I want to focus on. Here you perform one higher tension exercise to really activate or excite the CNS. You then follow it up with an exercise to take advantage of the CNS excitability, which temporarily boosts rate coding. In essence you're "tricking" your nervous system. Think of a baseball player swinging a bat loaded up with weights before he steps in the batters box with a regular bat. The loaded bat allows him to swing a regular bat with greater ease. Not only do you get a temporary boost in performance, but over time the thought is your body becomes more sensitive to the neural discharges from your CNS and learns to accept a new level of force as being normal for a particular movement, even in the absence of psychological excitement. The stimulation methods are also known as post-activation potentiation methods. Here are a few examples:

====================================
Stimulation Methods for Jumps
====================================

Squat x 2-3 with 90% load - rest 5 minutes

followed by:

jump squat- x 6-8 with 20% load

=====================================

Jump with weighted vest or barbell with 10-20% of bodyweight x 5 rest 5 minutes

followed by:

unloaded jump x 3

======================================

Depth jump x 5 from 24 inch box rest 3 minutes

followed by

running jump for max height x 3

=======================================

Squat 2 x 2 at 90-95 % - rest 4-6 min

followed by:

depth jump- 2 x 5 from 24-30 inch box.

========================================

Lightly loaded depth drops (~10% of bodyweight) x 2 rest 3-5 minutes

followed by:

Bodyweight depth jump for max height x 2

====================================

Read the whole article , its very useful.

My 'perfect' process , almost sure PRs if i can make all those :

Previous day lunch : tons of carbs

Previous day noon :
-dynamic warmup 10'
-tempo runs @ ~60% max speed , something like 3x5
-optionaly some submax jumps , like 1x3 SVJ - 1x3 dropsteps.

Previous day dinner : some more carbs , not tons though.

Dunk day , dunking 4-5 hours after waking up:

Breakfast = whatever makes you shit like crazy , for me its 1lt of cold milk.

( From here and below is what you really asked but its worth trying the previous things too ) :

1hr before dunks : caffeine , ~300mg ( that would be ~3 very full teaspoons of instant coffee )

30 mins before dunks : 1 redbull.

Dunks:
-10' mins dynamic warmup
-Some submax pogos , sth like 2x5

Warmup jumps:
1x3 relaxed full runup RVJs , low effort
1x3 dropsteps , mid effort
1x3 1 or 2 steps lead in jumps , ME
Those go like jump , walk to half court , walk back , jump , no 'sets' , like ~10 jumps in that fashion.

3 mins rest

ME Jumps/dunks , sets of 3 or 4 , 30-45 seconds between jumps , 3-4 mins between sets , 

Stop at dropoff over 1'' , if no dropoff there stop at ~30 total ME jumps

Many people recommend 1 set of depth jumps before the ME jumps for stim. It would go like warmup jumps , 3 mins rest , 1x5 ~20'' depth jumps , 5 mins rest , ME jumps. I tried it 3 times and didn't work but its a very common stim trick.

Hope it helps