4216
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: May 12, 2011, 04:34:03 am »
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4217
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 11, 2011, 01:24:35 pm »
11 May 2011
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
BBall game.
-Endurance started awful , ended awesome. First quarter i requested sub after 4 mins totally exhausted. 2nd quarter after 6 mins totally exhausted again , 3d quarter after 7.5 mins feeling just tired and 4th played all 10 and had more. Weirdness...
Vert was good , got an easy 32.5'' dropstep without even warming up for it. Got a huge block , pinned the opponent's center ( 6'7'' or so ) at the backboard, my best block ever ,
Bodyweight@session : ???
Soreness : none
Injuries/aches : none
BBall game.
-Endurance started awful , ended awesome. First quarter i requested sub after 4 mins totally exhausted. 2nd quarter after 6 mins totally exhausted again , 3d quarter after 7.5 mins feeling just tired and 4th played all 10 and had more. Weirdness...
Vert was good , got an easy 32.5'' dropstep without even warming up for it. Got a huge block , pinned the opponent's center ( 6'7'' or so ) at the backboard, my best block ever ,
4218
Program Review / Re: Project Vertical
« on: May 11, 2011, 04:40:37 am »It is sad to say, but honest results arent all that impressive to people. Myself as an example, I have gained roughly 15" or more on my vert since the begining of this journey which sounds good on its own, but when you add in that its taken years and years now it doesnt sound so appealing.
True , BUT , it depends on the people. 14 year old skinny kids that want do get 50'' vertz doing calve raises, jumpsoles and abs over the summer won't be impressed.
Anyone who has trained for over a year has much more respect for continued hard work. He also knows gains don't come overnight.
For me , the last 5 of those 15'' gains of yours are much more impressive than the first 10''.
4219
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 10, 2011, 01:37:40 pm »
10 May 2011
Bodyweight@session : ~196 , PM
Soreness : none
Injuries/aches : none
- Kelly Baggett's 7 Days Vertical Jump Cure routine.
- Extended lower body stretch routine.
Bodyweight@session : ~196 , PM
Soreness : none
Injuries/aches : none
- Kelly Baggett's 7 Days Vertical Jump Cure routine.
- Extended lower body stretch routine.
4220
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 10, 2011, 03:36:10 am »What does the red bull actually do or is it a placebo effect as far as jumping higher or is it just to get pumped up to jump?
caffeine is a stimulant.
^^^
This , i use redbull as an additional CNS booster , my main source is caffeine.
http://www.higher-faster-sports.com/psychofactor.html
I prefer caffeine straight from coffee , 3-4 tablespoons do a great job , but this was a 9PM jumping session , not convenient to do so.
Redbull has some caffeine, but it also has taurine that is also supposed to fire you up. You never know how much you really got amped/stimed and how much it is placebo , but even the placebo effect is a good stim tool ( confidence boost ).
Caffeine is great for peaking vert ( or weights ) but should not be overused , read the linked article...
4221
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 09, 2011, 02:42:50 pm »THE RATIO TECHNIQUE BIG EXPERIMENT:
GREEN = done
BLUE = current
9 May 2011
PHASE 4 - Cycle 3 - Power workout
Peaking schedule going to hell because of rescheduled very often bball games!
Bodyweight@session : ~196 , PM
Soreness : none
Injuries/aches : none
Stim : 1 redbull
ME 9'10'' RIM JUMPS:
- 1x4 SVJs : average = max = 6'' above rim ( 29'' )
- 1x4 Dropsteps : average = max = 9'' above rim ( 32'' )
- 3x4 1-2-3 steps DLRVJs : average ~32.5'' , 2 good jumps ~33.5''
Very good considering bodyweight & stim. Runups feeling good , 3 steps better than 1 & 2.
EXPERIMENTAL 2-hands JUMPS:
SVJ highest touch : ~1'' above ( 5'' below 1-hand )
Dropsteps highest touch : ~5.5'' above ( 4.5'' below 1-hand )
RVJs highest touch : ~5'' above ( 5.5'' below 1-hand )
-Awfull!2 hands reach is ~2.5'' lower than 1-hand so i lose 2-3'' from efficiency!
Explains why i suck at 2-handed dunks!
JUMP SQUATS ( not rythmic , reset at each rep ):
4x5@44lbs
EXPLOSIVE SINGLE LEG PARALLEL BOX SQUATS:
8x2@BW+44lbs
STANDING SINGLE LEG CALVE RAISES:
3x12@BW+44lbs
4222
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 07, 2011, 08:00:56 am »THE RATIO TECHNIQUE BIG EXPERIMENT:
GREEN = done
BLUE = current
7 May 2011
PHASE 4 - Cycle 2 - Stim workout
Bodyweight@session : ~194.5
Soreness : none
Injuries/aches : none
Stim : 3 teaspoons coffee + 1 redbull
ME 10' RIM JUMPS:
- 1x4 SVJs : max 10'3'' ( 28'' )
- 1x4 Dropsteps : max 10'6'' ( 31'' )
- 3x4 1-2-3 steps DLRVJs : max 10'7.5'' ( 32.5'' )
Wasn't feeling it , everything 2'' below recent PRs
SUPERMAXIMAL 1/4 SQUATS ( done at the smith machine for safety ):
1x3@308
1x3@330
1x3@352
1x3@374 ,
- 1.92xBW for 3 reps is sick , even for 1/4 squats@smith!
MSEM REVERSE LUNGES ( rest between reps ~30 secs , rest between sets ~3 mins ):
3x1@209
3x1@231 ,
- Crazy potentiation from squats , 231 was light as a feather.
STANDING CALVE RAISES:
1x12@308
1x12@374
1x10@440 ,
, 
4223
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 04, 2011, 02:09:04 pm »
4 May 2011
Bodyweight@session : ???
Injuries/aches : none
Soreness : none
Bball practice.
Bad endurance, heat is catching up , i hate heat!
Didn't jump much, still managed to get a 10'7'' dropstep ( 32'' ) which is awesome for next day of training/no caffeine/random jumps.
Bodyweight@session : ???
Injuries/aches : none
Soreness : none
Bball practice.
Bad endurance, heat is catching up , i hate heat!
Didn't jump much, still managed to get a 10'7'' dropstep ( 32'' ) which is awesome for next day of training/no caffeine/random jumps.
4224
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 03, 2011, 02:52:28 pm »THE RATIO TECHNIQUE BIG EXPERIMENT:
GREEN = done
BLUE = current
3 May 2011
PHASE 4 - Cycle 2 - Power workout
Bodyweight@session : ~194.5
Injuries/aches : none
Soreness : none
HANG POWER CLEANS:
6x3@121
-Best ones ( power/jump-wise ) i ever did @121
EXPLOSIVE MSEM HALF SQUATS ( rest between sets ~90 seconds )
2x2@209 ( ~65% 1RM )
2x2@220 ( ~69% 1RM )
2x2@231 ( ~72% 1RM )
2x2@242 ( ~76% 1RM )
-Extremely powerful, bar jumping off my back at the end of every rep.
EXPLOSIVE ROMANIAN DEADLIFTS:
3x5@209
STANDING CALVE RAISES:
4x5@374bs
-Best part of those is the 1/4 pin squat i have to do to get to starting position , 374 = light weight
4226
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 03, 2011, 03:31:48 am »
2 May 2011
Bodyweight@session : ~194
Injuries/aches : none
Soreness : none
Plyos session , FA oriented.
-10 mins dynamic warmup
-4x10 seconds bilateral line hops.
-4x8 MR tuck jumps
-4x5 18'' depth drops
- Line hops extremely fast , tucks extremely bouncy and drops very smooth , great FA. Felt like an improved session overall.
Also uploaded the vid with Sunday's PRs:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg47207/#msg47207
Bodyweight@session : ~194
Injuries/aches : none
Soreness : none
Plyos session , FA oriented.
-10 mins dynamic warmup
-4x10 seconds bilateral line hops.
-4x8 MR tuck jumps
-4x5 18'' depth drops
- Line hops extremely fast , tucks extremely bouncy and drops very smooth , great FA. Felt like an improved session overall.
Also uploaded the vid with Sunday's PRs:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg47207/#msg47207
4227
ADARQ & LanceSTS - Q&A / Re: How to improve running vertical jump?
« on: May 02, 2011, 03:05:20 pm »Practice jumping from a run more, work on your lower leg strength and reactive ability. Calf raises, stiff leg ankle hops, pogo jumps, etc. There is usually a set distance that most people will get optimal height out of regardless, but just practicing from a little further out, being able to absorb more force in your plant and rebound out, and implementing some lower leg specific work will do the trick most of the time.
^^^
This!
I tend to jump better off 2 steps , i've tried and improved my runups , then they get screwed again , then i refix them... bottom line is that i end up getting my PRs off the 2-steps all the time.
Don't worry to much , just practice them more and they become more smooth/efficient. FA stuff ( the ones Lance mentioned + depth drops) help tons too! Depth drops are intense though , gotta know how and when to use them...
Hope it helps.
4228
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 01, 2011, 03:41:31 am »Congrats on your
Thanks a lot man!
Gonna keep at it for sure!
4229
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 30, 2011, 05:23:08 pm »
Uploaded the stills of the 2 PRs:
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg46919/#msg46919
Also this is post #1000 in my journal ,
http://www.adarq.org/forum/adarq-org-special-content/age-vs-vertical-pics-and-vids/msg46919/#msg46919
Also this is post #1000 in my journal ,
4230
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: April 30, 2011, 12:39:18 pm »
A few hours later:
THE RATIO TECHNIQUE BIG EXPERIMENT:
GREEN = done
BLUE = current
30 April 2011
PHASE 4 - Cycle 1 - Stim workout
Bodyweight@session : ~195
Soreness : none
Injuries/aches : low upper body DOMS
HANG POWER CLEANS:
1x5@99
1x5@110
1x5@110
- Last time's last set was 121 but i felt i would swing it more than jump it so sticked to 110.
BUFFERED MSEM HALF SQUATS ( rest between reps ~40 secs , rest between sets ~3 mins ):
3x1@275 , ~85%
3x1@286 , ~90%
3x1@297 , ~93%
-Legit half depth , good speed too.
MSEM REVERSE LUNGES ( rest between reps ~30 secs , rest between sets ~3 mins ):
3x1@186 , light weight
3x1@209 , ties last time's PR
STANDING CALVE RAISES:
3x12@308
http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg16416/#msg16416
THE RATIO TECHNIQUE BIG EXPERIMENT:
GREEN = done
BLUE = current
30 April 2011
PHASE 4 - Cycle 1 - Stim workout
Bodyweight@session : ~195
Soreness : none
Injuries/aches : low upper body DOMS
HANG POWER CLEANS:
1x5@99
1x5@110
1x5@110
- Last time's last set was 121 but i felt i would swing it more than jump it so sticked to 110.
BUFFERED MSEM HALF SQUATS ( rest between reps ~40 secs , rest between sets ~3 mins ):
3x1@275 , ~85%
3x1@286 , ~90%
3x1@297 , ~93%
-Legit half depth , good speed too.
MSEM REVERSE LUNGES ( rest between reps ~30 secs , rest between sets ~3 mins ):
3x1@186 , light weight
3x1@209 , ties last time's PR
STANDING CALVE RAISES:
3x12@308
How many inches do you lose jumping off concrete??
http://www.adarq.org/forum/progress-journals-experimental-routines/vag%27s-journal-age-vs-vertical/msg16416/#msg16416