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What does "decreasing the weight" mean? What reps/sets at what 1RM percentage?
Post lift numbers and sets. Post all workouts.
As acole wisely said, your tendency to screw-up is ultra high so we need to be having a close look to what you do.

Thanks Vag.. i will spend some good quality time updating all my number tomorrow morning.

Hi raptor, thanks for your suggestion regarding to the depth jump...

This remind me of something...
I actually test my vert on a aerobic box where i can adjust box height.
it was about 2 yrs ago when i did that.
So i found the so call Optimum height needed for training.

but now, I notice something is wrong when i preform depth jump,  My so call PEAK vert come from a JUMP where i have excessive Knee band during loading phase.
I felt as if i am a Rubber ball,  The harder i LAND (Free Drop) into my loading phase,  the more knee band, the higher i can jump.

WHICH now... i think I am WRONG,  Plyometric should be QUICK with ground contact...  Does not matter if i can get higher with Long ground contact... i should always been seeking QUICK reactive rebound.....


What do you think Raptor... may be i should just forget about the details, and jump UP as fast as possible while keeping in mind that minimize the ground contact time as the target.

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Thanks LBSS for the link... is that you in the video?
After all this year.. (7 yrs) in vert training.. i think i had seen so much video of successful traininer talked to so many of them in forum or facebook.... but never really know who is who..

Slight pain on the left foot still, Skipped a plyometric session last Sunday... probably will skip one more this weekend

Test vert slightly at lunch today:
https://vimeo.com/97911105

my vert... decreased....

nah scooby HAS progressed, raptor, you know that.

still, scooby, acole told you what the problem is. your volume is too high. stop doing so many ground contacts on concrete. it's not about rest periods. and actually, rest for a little bit, stay off your foot. i have a hard time with this, too. raptor is telling me in my thread to dial it back to active recovery today and i want to scream, but i think he's right.

Thanks for the support LBSS,  And I know where Raptor is coming from, he had seen me on this forum for many years... I understand how come he is frustrated at me... as I am frustrated about my progress also... But i always trying to learn and listen to suggestion with an open mind.  I was so close at my peak much over the rim very possible to dunk 2 months ago before I changed my job.... but now I am going backward....

Too many contacts for concrete as mentioned already. I'm surprised no one's asked yet but, what type/style of shoes are you doing this in? How old are the shoes? Condition of the insole and outsole?

I used a 50% worn out addidas Rose TEAM Usa sneaker. Not the best cushion available.  And I some time play like 30 min basketball post plyo...


If i know i wont be balling after,
I wear addidas Boost runner.  Suppose give u rebounce... but i am not sure the rebounce is a good thing or bad thing interms of plyometric... (rebounce give u joint pain?)



I also have Leborn J X with full length Airmax... that should provide batter cushion but it is more heavy... and probably not good to Test vert with due to too much cushion.


I should and will alter the routine to limit jump/ground contact... like you guys suggest...
but finding a place with nice flooring will be tough.... We don have grass land where I live... even if there are, you are not permitted to STEP on it...

Finding a track with Red dirt or rubber flooring to do plyo is possible.... but there will be nothing for me to Jump off from....

thinking......

thanks acole14:

the 90 min....
consist of these ...

<a href="http://www.youtube.com/watch?v=9VFxLoo4wts" target="_blank">http://www.youtube.com/watch?v=9VFxLoo4wts</a>

may be i just took too long of rest?

ground contact is like as follow...

Depth Jumps   4x8
Side to Side Box Jumps   4x 8
Weighted Explosions 3x8   
Medicine Ball Approach 4x6-8   
Zig Zags   5set
Medicine Throws   3x8
Rim Jumps 4x 6-10

around 160.....

way too much? 

the sore pain is at point A (top of my foot connecting to 2nd toe...
and at point C is where i had developed some hard thick skin...

back in the days i had some electric shock nerve pain at the left leg..., it was like half a year ago at least...
it was at that time that my toe have slight sore pain... seen the doctor... and it said.. i should just rest it out.


recently the pain get a bit annoying and more serious.. and now even my right leg have similar pain at the same toe.

any vertical trainer have similar experience?  is rest the only thing i can do?

I discovered When i try to flex all the toe upward toward my shin, my 2nd toe.. is the only toe that wont flex up as much as the other toe..... 

in terms of high impact exercise, i only do a 1.5 hr plyometric session... per week...

after 7 years of doing parallel squat and some time full squat...

and having hear Jacob suggesting doing half/quarter squat for his program.

I gave quarter squat a try yesterday and.. wow... it feel so weird... it is as if I have to stop myself and go back up with out loading my legs..

feel so awkward.. and hard to change direction mid way...

i go back to Parallel after like 2 sets....

interesting....

yo raptor... what can i do man?
not easy to find rubber surface.. and jumping in grass land is not allowed over here

tried but never really used a kettlebell .

such equipment is limited to Personal Trainer only (in the gym where i go to)
I guess is sort of dangerous when people swing it around indoor