Adarq.org

25 Feb 2011

20 mins leg drain + lower body stretching

26 Feb 2011

Bball game
Legs still sore , quads & glutes 2/5 , hamstrings & calves 1/5.
Surprisingly good endurance and jumping.
Rims were bent , pitty i wasn't recovered , could have dunked easily.
Did only 2 rim jumps,  i got 7'' above on 9'11'' off 1 step ( 31'' ) and 4'' above on 9'10'' ( 27'' ) SVJ. No RVJs , didn't trust my legs for that.

24 Feb 2011

Weight@session : ~192.5
Injuries/aches: none
Soreness : A little better, quads 4.5/5 , hamstrings & glutes 3/5 , calves 2/5

Upper Body Workout.

BENCH PRESS:
1x8@99
1x8@110
1x8@121
1x8@121

WIDE GRIP LAT PULLDOWNS
4x8@132

SHOULDERS OHP ( Smith machine , slightly incline seat , lowering in front of head , ROM = bar at chin level ):
1x8@88
1x8@99
1x8@110
1x8@110

-My usual lower body stretch routine.

<a href="http://www.youtube.com/watch?v=IgpiR-7llPo" target="_blank">http://www.youtube.com/watch?v=IgpiR-7llPo</a>

- jumps : 2 step & vert 
tied @32" after one of the gym owners told me I should be getting more knee flexion on the plant. Jumped high, tweaked hip.

 

Will do. Another question, when they say squats and dead lifts decrease you vert. Do they mean until your legs recover? Last question, how good are your dunks, are they consistent, two handed, clean, etc...?

Squats and deadlifts can only improve your vert. Of course the next day(s) of squatting your legs will be dead so you won't be able to jump your max, but on the long term squats and deadlifts dramatically increase your leg strength which has a carryover in jumping.
To be able to dunk consistent 1 handed ( palming the ball ) you need to be able to get ~10'' above the rim without the ball. Make that ~12'' and you can land 2-handers rather easy and also cuffed 1 handers.
8-9'' above = barely dunking , timing and everything must be perfect. Less than that = no dunk.
So for our reach :
~33''  = barely dunking 1 handers
~34''-35'' = consistent 1 handers
~36''-37'' = 2-handers.
I have no idea what i can do currently , my best running vert must be ~32'' ( 10'7'' touch ) so i can only dunk up to 9'10''.

<a href="http://www.youtube.com/watch?v=Sg9ghgAGlac" target="_blank">http://www.youtube.com/watch?v=Sg9ghgAGlac</a>

<a href="http://www.youtube.com/watch?v=P-CS99OSxWM" target="_blank">http://www.youtube.com/watch?v=P-CS99OSxWM</a>

Thanks guys!

Forgot to log :

12 Feb 2011

Bball game
Good endurance. Felt more like improved strength endurance , was tired to run but not tired to push/jump. Whatever.
Only 7 of us = more playing time than i can handle = no ME jumps to save strength = pity because the court floor was awesome.
Got a ~10'6'' ( ~31'' ) off 1-step and a 2-hands ~10'2'' ( 1 knuckle above ) off 1-step again. Those were the only 2 jumps i did.

Quote from: vag on February 10, 2011, 02:55:45 pm

Quote from: tw0ey3s on February 10, 2011, 02:34:36 pm

Gonna go ahead and call out Adarq on his half squats. How your knees feel bro?  For someone who claims to be so knowladgeable on explosive movements that's pretty bad; When in any athletic position do your knees ever cross in front of your toes?

No , knees are NEVER in front off toes , especially in jumping!

http://www.adarq.org/forum/crazy-weird-analysis-stuff-%29/various-jumpers-plants/msg4973/#msg4973

Thank you for making my point. Watch Adarq's Half Squat vid... Every single time his knees pass his toes. Like I said.

From the page i linked:

air up there:

Thank you for making my point. Watch Adarq's Half Squat vid... Every single time his knees pass his toes. Like I said.

golden child:

Thank you for making my point. Watch Adarq's Half Squat vid... Every single time his knees pass his toes. Like I said.

jus fly:

Thank you for making my point. Watch Adarq's Half Squat vid... Every single time his knees pass his toes. Like I said.

t-dub:

Thank you for making my point. Watch Adarq's Half Squat vid... Every single time his knees pass his toes. Like I said.

jonesy:

Thank you for making my point. Watch Adarq's Half Squat vid... Every single time his knees pass his toes. Like I said.

mccray:

Thank you for making my point. Watch Adarq's Half Squat vid... Every single time his knees pass his toes. Like I said.

area51:

Thank you for making my point. Watch Adarq's Half Squat vid... Every single time his knees pass his toes. Like I said.