Show Posts
5476
LanceSTS's Performance Blog / Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« on: July 01, 2011, 05:04:56 am »
Well he said, and I quote:
So he definitely still cares about dunking.^^^
He pretends not to though. GOTCHA!
Anyway, what's annoying about Nightfly is that he has this idea that if he doesn't squat for 314234.2342 s he's magically going to become non-athletic. He really believes it's the squat that potentiates him and that without it he will jump 10 inches less in 1 day of non-squatting. This, in my opinion, has really wrecked his reactivity and not only that (although not so dramatically) - he should focus much more on reactive stuff and stay away from squatting for a while. Make his body understand and use the tendons more at this point where everything is strength-driven.
He should maybe work out to a "speed" daily max in the squat (as soon as the speed of the next set/weight is visibly slower than the set before stop immediately) and then do plyos. Stay away from grinding squats and get reactive. At his strength levels (400x5 half squat at 185 lbs bodyweight) he should REALLY focus on plyos.
What I propose is this:
Squat: 50x5, 80x3, 100x3, 120x1, 130x1 (speed is visibly slower than in the 120 kg set, stop) <--- very low volumes
Plyos/Power workout/Go dunk.
Quote
not only at lj but also in dunking. My 2 legged approaches are basically svj with one small drop step
So he definitely still cares about dunking.^^^
He pretends not to though. GOTCHA!
Anyway, what's annoying about Nightfly is that he has this idea that if he doesn't squat for 314234.2342 s he's magically going to become non-athletic. He really believes it's the squat that potentiates him and that without it he will jump 10 inches less in 1 day of non-squatting. This, in my opinion, has really wrecked his reactivity and not only that (although not so dramatically) - he should focus much more on reactive stuff and stay away from squatting for a while. Make his body understand and use the tendons more at this point where everything is strength-driven.
He should maybe work out to a "speed" daily max in the squat (as soon as the speed of the next set/weight is visibly slower than the set before stop immediately) and then do plyos. Stay away from grinding squats and get reactive. At his strength levels (400x5 half squat at 185 lbs bodyweight) he should REALLY focus on plyos.
What I propose is this:
Squat: 50x5, 80x3, 100x3, 120x1, 130x1 (speed is visibly slower than in the 120 kg set, stop) <--- very low volumes
Plyos/Power workout/Go dunk.
today, actually got my head at rim (10ft)....been wanting to do this for years....reppin' this place!
