Adarq.org

that sounds painful.

why, do you think?

bumping for ease of reference.

block 2: explosiveness, 2 weeks
workout A (evening)
- depth jump @medium x 10,10
- rhythmic jump squat 6x5 @15,20,25,30,20,15% of max squat
- squat 6x1 @90%
- DB OHP
- pull ups

workout B (evening)
- depth jump @medium x 10,10
- rhythmic jump squat 6x5 @15,20,25,30,20,15% of max squat
- squat 6x2 @60%
- push up
- inverted row

workout C (morning 2x/week)
- layups and submax DLRVJ, conditioning-style x 30 mins

workout D (saturday OR sunday morning)
- layups and DLRVJ, AREG effort, i.e. if i feel good go hard and if not keep it submax
- maybe some beach work

block 3: elasticity, 2 weeks
workout A (evening)
- depth jump @high x 5,5,5,5
- jump squat x 5,5 @ 15% of max squat
- squat 6 x 1-3 @85%
- DB OHP
- pull ups

workout B (evening)
- depth jump @medium x 5,5,5,5
- feldenkrais

workout C (evening)
- depth jump @high x 5,5,5,5
- jump squat x 5,5 @ 15% of max squat
- squat 3x3 @5RM
- push ups
- inverted rows

workout D (morning 2x/week)
- feldenkrais

workout E (saturday OR sunday morning)
- layups and DLRVJ, AREG effort, i.e. if i feel good go hard and if not keep it submax
- maybe some beach work

block 4: peak, 1 week
workout A (evening)
- depth jump @low x 10,10
- superset x 2
-- jump squat x 5 @15%
-- squat x 5 @50%

workout B (morning and/or evening 2x/week)
- DLRVJ @submax

workout C (saturday OR sunday)
- pray for a motherfucking PR

like any other athletic movement, jumping is idiosyncratic and the method that will work best for an individual depends on that individual's relative strength, mechanics, mobility, etc. training technique is important but after a certain point there's no way to say one approach or plant is better than any other for a given athlete. i pretty much jump stop with my feet facing forward. relative to gen pop, i have an elite vertical (95% if not significantly higher). golden child jump stops. t-dub one-twos it with his feet at an angle.

makes me think of what charlie francis once said about ben johnson: he ran with one foot pointed slightly outward. that's "wrong," he'd have had more "perfect" technique if both feet pointed perfectly ahead. but he was the fastest person in the world, so (1) "correcting" the foot in no way guarantees improvement and (2) who gives a shit?

here, have all the upvotes.

agree with vag, shoot for an hour. that's just under 10 min/mile pace. i ran 5k in 20:xx sophomore year of high school, the one year i ran xc, and it wasn't good enough for varsity at my sport-challenged school. you had to be under 19:30 and i was a wuss about grinding out the miles. nothing can replace grinding out the miles. so i went back to fencing and went to junior olympics HEYOOOOO.

was watching a dunk contest on espn2 last night. golden child, guy dupuy, purdie, and somebody else well-known but i forget right now. they were okay, purdie did a 360 reverse eastbay (outside-in pass through the legs) that was pretty sick. but none of them can touch kilganon.