Adarq.org

but today... i got my entire palm over at the higher rim as well!
definitely a pr, not sure how much though. if that estimation by vag earlier, of 3 inches above equals to abt 35 inch... this should be about about a 39... but if thats pushing it, a 38 should be pretty safe.

There is no standard rule about that , it depends on your measurements:
You must measure:
-Your reach
-Your hand size
-The rim

Example:
My reach is 7'11'' , my hand is 8'' , so my wrist is 7'3''
So , 3'' below wrist is 7'.
So , to touch 3'' below wrist on:
9'8'' ----> i need 32''
9'10'' --> i need 34''
10' -----> i need 36''

Its pretty simple , measure and do the math!

Hope it helps...

Quote from: vag on July 05, 2010, 02:47:51 pm

STRENGTH BLOCK A   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
STRENGTH BLOCK B   :  2:1:0  :  STRENGTH - STRENGTH - EXPLOSIVE
EXPLOSIVE BLOCK A  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
EXPLOSIVE BLOCK B  :  1:2:0  :  STRENGTH - EXPLOSIVE - EXPLOSIVE
PEAK BLOCK              :  0:0:X  :  MSEM - MSEM - MSEM - MSEM - MSEM
GREEN = DONE

5 July 2010

Weight@session: ~194,5
PEAK BLOCK ,  Workout 'A'

Depth Jumps : skipped because of yesterday's dunks

SQUATS , MSEM , rest between reps ~45'' , rest between sets ~4':
3x1@231 , parallel
3x1@264 , 2-3'' above parallel, hip hurts if i go deeper with heavy load.
264 should be somewhere around 85% 1RM

BSS , MSEM , rest between reps ~30'' , rest between sets ~4':
2x1@242 , PR , previous was 231
2x1@264    
SHOCKED!!! 264??? Did them in good form too , free knee touching floor!

CALVE RAISES:
3x12@374
Rest between sets = 1'

congrats on another pr lol.. your bss has blown up.

what's up with the hip? so many people getting hip pain from squatting deep, blah!

Thanks man!
I don't know whats wrong with it , i mentioned it long time ago.
It seems pretty similar to  Spike's thing , also yours from last year
3'' above felt nice though , gonna keep it like that and see how it goes...

why not just jump on 10'5? unless ur a dunker and not a vertbro?

10'5'' looks "too high" , lowers my confidence and eventually i jump lower.

Example:
A bad jump for me is ~30''
Jumping on 10' , 30'' is 5'' above , even though i did a bad jump im still able to grab the rim hard , people around turn their heads , kids go wowww etc , so confidence stays high.
On 10'5'' , with 30'' i will barely touch rim , that doesnt help hyping needed for PR.
Its a mental thing , trying to get as "jacked" as possible. Its also personal , maybe the high rim would work different for someone else , like "pissing" him off so he gets higher...

Quote from: vag on July 05, 2010, 04:29:01 am

Forgot to mention : At the end of the session , i tried a dunk on the 9'8'' rim. Just 1 attempt , got a huge dropstep 2 hander , really hard , both wrists above rim. Crazy stim/psycho effect , after ~20 max jumps on 10' , 9'8'' looked like 9'3'' or sth...

nice man.. there's some like 10'6 rim around here, i went to it one night when it was raining at the court i wanted to go.. so i found this other park and i airballed a layup and realized this hoop was enormous.. then it started raining there.. so i went to another court.. that 10' hoop felt so small, in my mind, it was the weirdest feeling..

peace

Word!
On the other park that i do my recovery/conditioning workouts , it only has 1 court , 1 rim there is 10' and the other is ~10'5'' I never jump at the 10'5'' rim though because it intimidates me, LOL!
After yesterday's experience , next time ill try jumping on 10'5'' first , then go to 10'
Not sure if it will work if its "on-purpose" though , but ill give it a try...

4 July 2010

Jump testing/dunk session.
Weight@session : ~195
Stim : just a redbull , was 8pm so didnt want to get too much caffeine...

- 10' dynamic workout.
- low-mid effort jumps

- 3 mins rest

9'10'' jumps:
-1x2 SVJs : 27,5'' - 28,5'' , nice , back to PR levels
-1x2 1-step DLRVJs : 31'' - 32''
-1x2 2-step DLRVJs : 31,5'' - 32,5''
-1x2 DLRVJs : ~32,5''
no dunk attempts.

10' jumps:
-1xdropstep : ~31''
-1x2 2-step DLRVJs : 32'' - 32,5''
-1x3 DLRVJs : ~32,5'' to 33''

10' Dunk attempts:
3x5 : 0/15
Couldn't palm the damn ball , kept slipping away. I was getting up good , grabbing rim on every miss , but the ball kept slipping 
Wanst getting high enough for 2-handers , i need ~10'' above for them , most jumps were in the 33'' area so only ~8'' above.
Got one very nice off the backboard attempt , must have been 33'' to 34'' at the peak, felt all my hand well above rim , caught the ball at the peak, drived it home going down, but was more like a lay in than dunk.
Better luck next time

3 July 2010

Body measurements
After ~1 month of 2 explosive blocks ( strength-explosive-explosive )

Weight ( in the morning ) :  ~192 , ( -6lbs )
Waist ( navel level , loose) : ~36,2'' , ( -0,4'' )
Thighs ( about 3/4 from knee to hip flexor , flexed) : ~26,4'' , ( +0,2'' )
Hips ( middle of butt , loose ) : ~42,15'' , ( same )
Biceps ( flexed ) : ~16'' , ( +0,25'' )
Calves : 15,35'' , ( +0,2'' )

Bodyfat estimation (online calculator) : ~18,8% ( +0,2% )
Bodyfat estimation (BF measuring scale) : ~16,5% ( -1% )

Green/Red = comparison with previous measurements , green = positive , red = negative

- So i lost 6lbs , waist went down , but every muscle circumference went up! Crazy shit , very happy with those measurements!
- The weight/waist/height calculator is once again evidently wrong.

-----------------------------------------------------------------------------------------------------------------------------------------------

"Workout"
- "7 Days Vertical Jump Cure" routine.
- My usual lower body stretch routine

In my experience people that at one time do a lot of running on a weekly basis permanently boost their work capacity and ability to recover.  Ex runners always want to train often.  Slow twitch muscles recover more rapidly. 

What you're doing is fine it's not like you're going out and killing yourself every single day 7 days per week. Those short feeder workouts are good.  The avg. bro thinks he needs to be doing high volume shit 7 days per week though and that doesn't often work very well.   

Word , that was the idea of those ~50%sprints/low volume jump sessions, keep eveything firing without much fatigue.
As for the high volume 24-7, ive been there too , did u see the template i was doing 10 years ago? And even 3 years ago that i started jump training , i did air alert!!! The full fucking thing , 16 weeks , didnt miss a single workout , didnt skip a single set! LOL , what a waste of time and energy that was!
Hopefully im feeling it/planning it much better now...