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Messages - Raptor

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5716
Article & Video Discussion / Re: Joel Smith's one-leg jump peak program
« on: June 04, 2011, 06:02:52 am »
Yeah I know the weight days are before the plyo days, and that's what "bothered" me in terms of the programming as well. But if you look, there's not a lot of strength volume - the exercises are more dynamic in nature than your usual strength workout.

I don't remember having too much trouble doing my plyo days after the strength days.

And I don't do the program again YET because my squat sucks hard at the moment, after my back injury. Going from consistently squatting 140 kg as a close max rep to struggling with 120 as a MAX rep tells me I need to recover my lost strength before I can peak out and actually use it dynamically.

BUT - I might use it as soon as my strength gets back. The thing is that you need to be very technically sound with the bounding before you really add a weight vest. If you struggle bounding with the bodyweight only - then adding a weight vest in the mix might not be such a really good idea :P

5717
Progress Journals & Experimental Routines / Re: Kingfish
« on: June 04, 2011, 05:55:26 am »
WTF? :ninja:

225 kg? :ninja:

5718
Strength, Power, Reactivity, & Speed Discussion / Re: super overanalysis and possibly insanely retarded post: timing of arm swing
« on: June 03, 2011, 06:22:07 pm »
I think it was somewhere in Kelly's articles about this and how martial artists use it.

5719
Article & Video Discussion / Re: Joel Smith's one-leg jump peak program
« on: June 03, 2011, 03:57:33 pm »
Well the bounds are similar and you can do them with a more vertical emphasis as well if you want to. But the thing with bounds is - they overload that leg A LOT. They make that leg absorb and release energy efficiently and without collapsing. It gets adapted to that stimulus and then a normal single leg jump, with obviously less overload will be an easy thing. So it does a bunch of stuff for you.

And bodyfat and bodyweight plays quite a role in the single leg jump. However, if you look at people like LeBron or Shannon Brown - they're pretty heavy but jump a lot off one leg. The reason for that is their incredible strength. Low bodyfat and a lot of muscle.

It's one thing to compare a 15% bodyfat guy at 180 lbs with a 7% bodyfat guy at 180 lbs. That guy with 7% bodyfat has a lot of muscle to make up to those 180 lbs, and probably squats much more than the 15% bodyfat guy.

In other words, if you're to compare say Shannon Brown to yourself, you have to think how much more stronger he is at say the same weight than you.

Now the problem I see for you in particular is your low height (yes, I know). To be a good one-leg jumper you need good leverage, and at 5'5 that's hard to believe. You're going to need incredible strength to compensate for the lack of leverage.

5720
Strength, Power, Reactivity, & Speed Discussion / Re: super overanalysis and possibly insanely retarded post: timing of arm swing
« on: June 03, 2011, 03:48:59 pm »
I've never exactly understood that thing with the palms. I know it facilitates the extension on the big toe of the leg when you do it, but I don't exactly know how the palms should be oriented. Palms facing in (towards your body/legs) or facing out?

I sometimes twist my arms when I jump off two feet though, to the outside, it seems the twist innervates the body better (same stuff Steve Cotter is talking about when you do pistols - to generate irradiating tension by twisting your palms and pretending you bend an iron or something to innervate the shoulders and triceps which, in turn, return radiating energy in the body as a whole).

5721
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 03, 2011, 11:00:44 am »
Mine's sucks so much right now.

After being able to consistantly squat 140 kg (308 lbs) as a close 1RM lift (could probably squat 145 or even 150), right now a 120 kg attempt is felt like a close to 1RM attempt. Basically it feels like what 140 felt like one month ago. ONE FUCKING MONTH AGO!

5722
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 03, 2011, 07:54:19 am »
Damn, your squat is so much more better than mine :strong:

5723
Article & Video Discussion / Re: got a cool email today !! iso extension stim is in the SSTM (Verkhoshansky book)
« on: June 03, 2011, 07:30:54 am »
What about a reverse hyper iso with weight?

Or the leg extension iso? Man I did that today and just felt incredible jump afterwards in the gym. Really awake my VMOs up, it felt TOTALLY different. It felt like you attached another muscle to my legs, a muscle that wasn't there before (talk about the lack of natural VMO recruitment :pissed: )

5724
Article & Video Discussion / Re: Joel Smith's one-leg jump peak program
« on: June 03, 2011, 05:00:44 am »
Quote from: acole14 on June 03, 2011, 02:12:08 am
Quote from: Raptor on June 02, 2011, 07:08:21 am
That's crazy volume? How's that? :D

Haha yeah you're right...2x bounding sessions a week (some with weighted vest) as well as 2x gym work is pretty easy now I think about it  :D . Although having said that, I really like the look of it for me personally. I'm pretty much where you were when you started it two yrs ago, ~33-34'' SL jumper, and I'm definitely looking to change up my routine a bit.

Then by all means, go for it. It helped me back then to jump VERY high, so...

I remember when I was hitting my head to the middle of the net on my 9'9 rim... (I usually just scrape it).

5725
Strength, Power, Reactivity, & Speed Discussion / Re: super overanalysis and possibly insanely retarded post: timing of arm swing
« on: June 02, 2011, 06:17:27 pm »
You can still jump well with a palmed ball off one leg... if you time your arm swing well the weight of the ball could even help.

5726
Article & Video Discussion / Re: Joel Smith's one-leg jump peak program
« on: June 02, 2011, 07:08:21 am »
That's crazy volume? How's that? :D

5727
Strength, Power, Reactivity, & Speed Discussion / Re: Dead Lifts
« on: June 01, 2011, 06:12:43 pm »
Quote from: $ick3nin.v3nd3tta on June 01, 2011, 04:24:03 pm
I read that deadlifts hit the glutes harder than squats.

Hip thrusts seem to own both for the glutes.

Read that article from the glute guy, eh?

5728
Strength, Power, Reactivity, & Speed Discussion / Re: super overanalysis and possibly insanely retarded post: timing of arm swing
« on: June 01, 2011, 04:07:38 pm »
I really like this thread because I personally believe the arm swing is such a key part in a succesful jump, and soooo underrated and overlooked.

I have one question though: the shoulders press up weight, while the lats make you pull stuff (like in pullups). Should the lats in reality aid that arm swing instead of the shoulders? When you gather you don't push your arms up or whatever, you rotate and "pull" yourself using the lats in my opinion. Now obviously the shoulder rotate the shoulder joint and so forth, but still.

5729
Pics, Videos, & Links / Nightfly head jumps/height measurement
« on: June 01, 2011, 03:33:16 pm »
One-leg 42 inch jump:

<a href="http://www.youtube.com/watch?v=tPg8IGov9d8" target="_blank">http://www.youtube.com/watch?v=tPg8IGov9d8</a>

2.99m (9'10) rim measurement:

<a href="http://www.youtube.com/watch?v=J8WBX_bjKrg" target="_blank">http://www.youtube.com/watch?v=J8WBX_bjKrg</a>

One-leg jump back angle:

<a href="http://www.youtube.com/watch?v=PdTDEebYX5M" target="_blank">http://www.youtube.com/watch?v=PdTDEebYX5M</a>

Two feet jump back angle:

<a href="http://www.youtube.com/watch?v=89LzxbhCe0g" target="_blank">http://www.youtube.com/watch?v=89LzxbhCe0g</a>

Height measurement:

<a href="http://www.youtube.com/watch?v=MdY96NDWKuo" target="_blank">http://www.youtube.com/watch?v=MdY96NDWKuo</a>

5730
Strength, Power, Reactivity, & Speed Discussion / Re: Lack of VJ progression
« on: June 01, 2011, 04:33:40 am »
Well it depends what kind of jumper you are as well. Maybe you sprint well at top speed yet jump during the acceleration phase (3-5 steps run-up, strength jump), where you're used to push forward and not necessarily up. If you jump off one leg, of course.

A video would be very helpful.

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