Adarq.org

6 March 2010

10' rim jumps.

BW@session : ~187

Weather was 9'celsium and rather strong wind, but its gonna get worse so took the chance.
Also calves were very sore from Friday. Weird soreness too , mostly at the upper part of calves.

Warmup = dynamic warmup + bunch of low-mid effort jumps

1x5 SVJs : 25,5 to 26,5

3x5 RVJs :
Big fail , thinking about runup ruined my session.
I was trying to do 2-3 max jumps ( 1 or 2 step runups ) and then 2-3 full runup jumps each set.
Weirdly , i couldnt get my normal max jumps... like someone deleted them from my mind.
My normal max aproach ( 1 or 2 steps ) felt like shit , i was geting 28'' to 29''.
My 3 steps approach felt like allways , a bit out of coordination and clumsy plant, geting 29'' to 30''.
I got 2 good full runup jumps that felt really fluid , i got easy 31+'' on those , and feeling i could do much better.

4 March 2010

Wanted to go to the gym but got stuck in work... GRRRR
Then wanted to go do rim jumps but it rained... GRRRRRRRRRRRRRR!!!

BW@session: ~188

BW squats :
10xnormal squats ( both legs down )
6xsingle leg on parallel height box
4xsingle leg on below parallel box
2xsingle leg with hand assisting
Full single leg BW SQUATS ( no hands assistance , MSEM style, rest between reps ~1' , rest between sets 5' ) :
3sets x 4 reps , 1 rep = 1 for each leg
Like allways on single leg drills , left leg is much stronger.
full single leg BW squat on left leg = ~90%
full single leg BW squat on left leg = ~100% , 1 out of 2 is failure.


3x8 single leg BW king-deadlifts

3x20 single leg calf raises

3 March 2010

Kelly's "The 7 day vertical jump cure" routine.
My usual lower body stretch routine.

nice man.. you can beat your age..

improve that run up + keep progressing strength/reactivity and you will get it.

New big focus : runups!
I was neglecting them because i get higher with 2 steps.
So although knowing its wrong , i prefered not to practice/improve full runups , but get the max jump i could each time ( with 2 steps ) and chase PRs.
So ill take a step back , forget that i can get 1-2'' higher and will do only full runup RVJs from now on.

Back
Austria was awesome, both on and off the slopes.
Quads are tight as hell , shins hurt from the ski boots , but its all fine.
Weird stuff : i was eating like a pig and drinking like an alcoholic , i expected to come back heavier and with more fat.
Yet , i left at ~187lbs - 35,5'' waist and came back ~185lbs - 35''.
Maybe its water , or maybe skiing down slopes at [ 10500ft - 5 degrees F ] is the shit!

vids vids 
looks like vert is gonna kick age's ass!

Weather is becoming more and more hot and dry here , gonna have new dunk vids soon.
Vert has to be 36 to beat age , to be realistic i dont see that happening this summer ( or any summer , LOL ).
I am consistent at 31+ now , i think the best i can do is 33 ( in my best day/effort ), im hoping to get to 33-consistent/35-max this summer.

19 February 2010

Vertical jump testing

Weight at session : ~190,5lbs
Jumping on concrete, 10' rim.

Warmup : Dynamic warmup 5' + few medium effort jumps

2x5 Standing Vertical Jumps : Average = max = 26,5''
2x5 Running Vertical Jumps :  Average 31'' , maximum ~31,5''

SVJ = ~2'' below PR , RVJ = 0,5'' below PR
Pretty happy with this session for the following reasons:

1) Havent done rim jumps from 6 January!
2) Court was wet and a bit muddy , the only clear spot was the final landing point so i couldnt push my runup steps.
3) RVJs felt good , and 31'' was easier than ever, 30'' was almost efortless.
4) SVJ - RVJ gap = 5''

Now off for 1 week skiing in the alps , hope my quads wont become a 537% slow-twich!

15 February 2010

Vertical jump testing.

Weight at session : 190,5

Still too cold and windy so couldn't do rim jumps, in my house again 

10' dynamic warmup

1x5 18'' depth jumps ( CNS boosting shit , or maybe unneeded fatigue? )

1x5 SVJs : average 25,5'' , max 26,5''
1x5 dropstep jumps : average 27'' , max 28''
2x5 1 step lead-in jumps : 28 1/3'' , max 29 1/4''

Flight-tastic!!!!

Cant do running jumps because there is not enough room for runup.
I can do 2-step RVJs but ceiling is at 30'' and i need my head!

10 February 2010

Missed bball game coz of work. Thats good though , bball games are causing too much fatigue.
I'm expecting tomorrows DJs to be higher because of that missing fatigue.

Did Kelly's "The 7 day vertical jump cure" routine + my usual Lower body stretch routine.