46
LanceSTS's Performance Blog / Re: Force Vector Test/ SVJ
« on: April 24, 2012, 04:51:00 am »
Landed about four or five inches in front.
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47
LanceSTS's Performance Blog / Re: Commonalities of High Level jumping athletes (single leg)
« on: April 23, 2012, 12:57:25 am »Lance, what were the numbers of the single leg box squat when your athletes were doing them? I'm curious how strong they were in that movement, them being high level.
170 lb male at 365 x 3
160 lb female at 315 x 2
Holy shit.
One of my profs had an olympic triple Jumper that took 315 in the squat rack, unracked it as if he was going to do a free squat, then proceeded to sit into a legal depth squat one ONE LEG, and with the trailing leg tucked up against his hip. The balance required to do that alone would be insane. He repped it a few times and racked it, never stumbled or strained once.
Ridiculous. Wish there was some footage, I'd love to see that.
There is footage, we saw several tapes from the training compiled of each cycle up to the competition phase. I was fortunate to have her as a teacher as she was the assistant to the usatf team, and we got access to stuff we wouldve otherwise not seen. Getting that footage to show here is next to impossible though, since it was over 10 years ago, and across the state.
Hah, too bad. Just the numbers themselves are mindblowing, I wonder how much more if you could see that on vid.
I still can't wrap my mind around the weight, really. Just shows you how strong you have to be to be elite. Definitely not just leverage and tendon length or what have you.
48
LanceSTS's Performance Blog / Re: Commonalities of High Level jumping athletes (single leg)
« on: April 22, 2012, 10:15:46 pm »Lance, what were the numbers of the single leg box squat when your athletes were doing them? I'm curious how strong they were in that movement, them being high level.
170 lb male at 365 x 3
160 lb female at 315 x 2
Holy shit.
One of my profs had an olympic triple Jumper that took 315 in the squat rack, unracked it as if he was going to do a free squat, then proceeded to sit into a legal depth squat one ONE LEG, and with the trailing leg tucked up against his hip. The balance required to do that alone would be insane. He repped it a few times and racked it, never stumbled or strained once.
Ridiculous. Wish there was some footage, I'd love to see that.
49
LanceSTS's Performance Blog / Re: Commonalities of High Level jumping athletes (single leg)
« on: April 21, 2012, 10:56:51 pm »Lance, what were the numbers of the single leg box squat when your athletes were doing them? I'm curious how strong they were in that movement, them being high level.
170 lb male at 365 x 3
160 lb female at 315 x 2
Holy shit.
50
LanceSTS's Performance Blog / Re: Commonalities of High Level jumping athletes (single leg)
« on: April 21, 2012, 02:00:00 am »
Lance, what were the numbers of the single leg box squat when your athletes were doing them? I'm curious how strong they were in that movement, them being high level.
51
Strength, Power, Reactivity, & Speed Discussion / Re: lost weight, got stronger, vertical stayed the same
« on: April 19, 2012, 11:37:40 pm »i've been doing depth jumps for a month, couldn't hurt to maybe switch a dj session with the band shit (which i'm honestly still a little confused about but i'll figure it out)
The bands'll give you resistance at the start of the jumping movement and throw you down into the eccentric phase faster, thus forcing your muscles to lock up faster. Good for improving jump, basically.
52
Basketball / Re: Sneaker/shoe performance review thread
« on: April 19, 2012, 11:06:03 pm »
6'0" or so at 170 lbs (scale says around 160 but damn, that seems too light, lol. Plus the scale's a little broken, so...)
I play as point, trying to get to Chris Paul's level of creation.
Good shoes up there, the adizero Rose 2. Too bad I've only used them twice, lol.
Overall 4/5
I found them a solid performer in everything. The one attribute that stands out would probably be the way it responds to bouncy/power movements like cutting and jumping.
Ankle support 4.5/5
The heel counter's great, really solid and thick and locks up your ankle. The top eyelets lace up real well also, so no worries here.
heel to toe action 4.5/5
Shoes are really responsive; this is something I demand from my shoes since I'm used to sprinting/running/jumping/playing barefoot. I need to have that same kind of bounce in my shoes as I do when I'm barefoot, and these deliver. Not as well as the adidas TS Supernatural Creators, though, which is why I held off on a 5.
grip 4/5
Eh. I played on a dusty court and slipped once, but this probably wouldn't happen on a wooden court. However, if you like to play outdoors, this shoe might not be the best for that. The lava traction sole isn't etched deep in the sole, so I can see that wearing off. However, it is touted to be a durable shoe, so...
/shrug
cushion 3.5/5
Now, I'm biased here because I play barefoot. I'm used to impacts and such, so when I say these are too soft, these are probably perfect for y'all, lol. I found them a little spongey on standing jumps but very good in reactive moments, so... Probably not good for a big-man type of play.
sizing/shape 4/5
Decent. Had some rubbing issues with my left foot, but I think it's due to a weird bone thing than anything else.
I play as point, trying to get to Chris Paul's level of creation.
Good shoes up there, the adizero Rose 2. Too bad I've only used them twice, lol.
Overall 4/5
I found them a solid performer in everything. The one attribute that stands out would probably be the way it responds to bouncy/power movements like cutting and jumping.
Ankle support 4.5/5
The heel counter's great, really solid and thick and locks up your ankle. The top eyelets lace up real well also, so no worries here.
heel to toe action 4.5/5
Shoes are really responsive; this is something I demand from my shoes since I'm used to sprinting/running/jumping/playing barefoot. I need to have that same kind of bounce in my shoes as I do when I'm barefoot, and these deliver. Not as well as the adidas TS Supernatural Creators, though, which is why I held off on a 5.
grip 4/5
Eh. I played on a dusty court and slipped once, but this probably wouldn't happen on a wooden court. However, if you like to play outdoors, this shoe might not be the best for that. The lava traction sole isn't etched deep in the sole, so I can see that wearing off. However, it is touted to be a durable shoe, so...
/shrug
cushion 3.5/5
Now, I'm biased here because I play barefoot. I'm used to impacts and such, so when I say these are too soft, these are probably perfect for y'all, lol. I found them a little spongey on standing jumps but very good in reactive moments, so... Probably not good for a big-man type of play.
sizing/shape 4/5
Decent. Had some rubbing issues with my left foot, but I think it's due to a weird bone thing than anything else.
53
Strength, Power, Reactivity, & Speed Discussion / Re: Jump Sessions before heavy squatting
« on: April 16, 2012, 11:35:59 pm »
Hm. It's a good idea, though when I do plyos, I usually have a two to three hour break before I segue into lifting.
You oughta do a little more volume on your jumping, I think, though (of course with full recoveries in between each jump). I did something similar a few weeks ago for a few sessions and I believe I was able to do around 20+ two leg running jumps before performance dropped off. It might be different for you, but you oughta monitor it by performance dropping off rather than a given number.
You oughta do a little more volume on your jumping, I think, though (of course with full recoveries in between each jump). I did something similar a few weeks ago for a few sessions and I believe I was able to do around 20+ two leg running jumps before performance dropped off. It might be different for you, but you oughta monitor it by performance dropping off rather than a given number.
54
LanceSTS's Performance Blog / Re: Commonalities of High Level jumping athletes (single leg)
« on: April 16, 2012, 10:35:15 pm »
Great posts, just as I've been looking to increase single leg jumping, too. Lol.
Edit: I was interested to see the single leg box squat results. I don't really get any quad involvement from them (probably why my two leg vert went down to 34") and feel it all in the glutes and hams.
Think I'll need to work on calf strength (haven't been getting them in) and more hamstring work.
Edit: I was interested to see the single leg box squat results. I don't really get any quad involvement from them (probably why my two leg vert went down to 34") and feel it all in the glutes and hams.
Think I'll need to work on calf strength (haven't been getting them in) and more hamstring work.
55
Strength, Power, Reactivity, & Speed Discussion / Re: What do you think of this hamstring exercise?
« on: April 13, 2012, 09:05:53 pm »wish I had a ghr machine tho. I'm stuck doing negative natural GHR's
Make the negative really, really slow.
56
Strength, Power, Reactivity, & Speed Discussion / Re: What do you think of this hamstring exercise?
« on: April 13, 2012, 08:28:56 pm »
It's an odd exercise. I'm sure it's effective... just odd. I'll stick with GHRs, lol.
57
Strength, Power, Reactivity, & Speed Discussion / Re: Average workout duration
« on: April 13, 2012, 12:06:44 am »I can't remember the last time a user had soooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo (you get the point) many questions. Seriously. Not even I years ago.
PointerRyan: So you need protein to grow, right?
Random user: Yeah
PointerRyan: Yeah but is the spoon material important?
Random user: Nope
PointerRyan: OK, got it, but if the spoon is made of metal, could it disturbe the balance of metals in the bloodstream?
Random user: Nah, don't worry about it
PointerRyan: OK but the timing could be wrong, so ... should I take protein before or after the workout?
Random user: Take it around the time of the workout
PointerRyan: Right, but ...
duh...
I'm tired of writing this...
Better that he asks good questions rather than winging it on his own. Imo, anyway. : P
58
Strength, Power, Reactivity, & Speed Discussion / Re: Hot Sunny Day, Affect ur Plyometric Training?
« on: April 12, 2012, 04:43:03 am »
Drink lots of water.
59
LanceSTS's Performance Blog / Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« on: April 12, 2012, 02:41:45 am »
Yo, Lance, wassup. I've been doing sprints for a few weeks now (been mixing it up with standing 2 pt. starts and sprints coming in from a jog) and feeling good about improvements in my speed. Would it be beneficial to add bounding to the sprinting that I already do, though?
60
Article & Video Discussion / Re: Jumpsole Adventure Video Part 1 w/ Guest appearances: Mini Scooby
« on: April 12, 2012, 01:11:06 am »
Looks like a lot of high volume jumping.
I also saw the last part of the video and it looks like you completely burned yourself out on those lunge jumps. This won't help your vertical jump that much, bro.
I also saw the last part of the video and it looks like you completely burned yourself out on those lunge jumps. This won't help your vertical jump that much, bro.