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Messages - Raptor

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5806
Pics, Videos, & Links / Re: MY First Dunk??? check out the video
« on: May 16, 2011, 06:24:28 pm »
Look at his compression and run-up/plant speed. You need to work your way towards that.

Yeah, right, now people will come in and say that's because of his structure blah blah blah. Suck it guys!

5807
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: May 16, 2011, 06:22:32 pm »
I'd actually do deadlifts or BSS if the squat rack was taken... but not Smith Machine squats...

5808
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 16, 2011, 06:21:38 pm »
I think you've kind of plateaud for a while in terms of jump height... jumps look the same height for some time now...

5809
LanceSTS's Performance Blog / Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« on: May 16, 2011, 02:33:21 pm »
Actually, it just rained outside so I hadn't have the oportunity to do them... I will film them the next time I try them.

5810
Strength, Power, Reactivity, & Speed Discussion / Re: Hip Belt Squats
« on: May 16, 2011, 09:17:07 am »
Quote from: JackW on May 15, 2011, 07:31:59 pm
As for leg press the biggest issue I have is that there is a lot less hip extension involved compared to squats and deadlifts. Good for quad development though.

Any idea on how to use the leg press for vastus medialis development specifically?

I'm switching back to the track gym and there I only have barbells and 15kg+ plates (so the lowest barbell weight available, other than an empty 20 kg barbell, is 50 kg).

I have bars, squat supports, a leg press and that's all for the legs.

5811
Strength, Power, Reactivity, & Speed Discussion / Re: The Vertical Jump Formula By Chad Wesley Smith
« on: May 16, 2011, 09:03:02 am »
Quote from: tychver on May 15, 2011, 07:07:25 pm
Quote from: dirksilver on May 14, 2011, 02:39:16 pm
Quote from: $ick3nin.v3nd3tta on April 27, 2011, 08:18:20 am
Quote from: LBSS on April 26, 2011, 10:41:51 am
it's not stealing, you unbelievable idiot. it's freely available at the link you provided and you gave a citation, rather than trying to pass it off as your own work. good job.

If the original author didn't want his work plastered over someone elses forum/website, it's stealing IMO.

then why do it?...next time i'm in london i'mma come over open your frige steal all your food and leave you a nice note about how it was stealing in my opinion

Copyright infringement is nothing like theft.

So does this mean I can post Supertraining in here by Verk and Mel Siff?

5812
Strength, Power, Reactivity, & Speed Discussion / Re: Dancing
« on: May 16, 2011, 08:59:00 am »
That explains why I'm such a terrible dancer.

5813
Strength, Power, Reactivity, & Speed Discussion / Squat - volume day
« on: May 16, 2011, 08:47:53 am »
I'm starting a new kind of training (more emphasis on plyos since it's summer), but I'll still have one day of volume squatting and one day of intensity squatting (using both full and half squats).

Now I really want to kill my legs in the volume day. And the way I want to do that is this:

Choose my 10RM and start doing sets until I can't do 6 reps anymore. So it could look like this:

100x10
100x10
100x8
100x7
100x5

At 100x5 I stop and call it a day. That'd give me a big tonnage work (4000 kg in this example) vs. my usual workout tonnage of ~2300 kg.

Now obviously I'm going to start doing this with say 80-90 kg as I'm coming from injury etc, but as an idea, would you go with it? Also, the rest interval is going to be 1 minute. So basically this workout is hypertrophy oriented.

As far as the weekly schedule is going to look like, I'll go with KB swings + KB 1-leg deads + Lance Glute Iso Holds EVERYDAY in the morning and then at evening go with:

MON: Plyos + Upperbody (pushups + pullups)
TUE: Squat volume day (full squat in odd weeks, half squat in even weeks)
WED: Med ball and core day
THU: Plyos/Sprints + Upperbody (pushups + chinups (I have no idea of shoulder bodyweight exercises, I might do shoulder work at home)
FRI: Squat intensity day (half squat in odd weeks, full squat in even weeks)

5814
Pics, Videos, & Links / Re: MY First Dunk??? check out the video
« on: May 16, 2011, 08:36:35 am »
Quote from: Dreyth on May 15, 2011, 09:35:10 pm
I'd walk up to the rim and look at how high it is, and i'd think "I'm able to dunk on that? HOW?" it's weird as hell. Like you literally won't believe it's physically possible for you to dunk but you're able to do it. I don't know how else to describe it.

I know the feeling. Sometimes the rim looks so high and yet... :ibjumping:

For example, when I got to the court where I used to dunk on the 10'3 rim, I was like "how the hell could I dunk on this in the past?".

And then I go and dunk on that.

5815
LanceSTS's Performance Blog / Re: SOME JUMP/ PLYO/ EXPLOSIVE STRENGTH WORKOUTS
« on: May 16, 2011, 08:29:50 am »
I'm going to do my first "metrics" workout today.

By the way, for the bounds for quickness, and I'm talking about the double leg variation, how deep should you go in each of the gathers? Very deep and quick (say parallel depth or so) or less deep?

5816
Pics, Videos, & Links / Re: MY First Dunk??? check out the video
« on: May 15, 2011, 03:57:42 pm »
Yeah exactly.

5817
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: May 15, 2011, 12:28:00 pm »
A dunk from today (9'9 rim):

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

5818
Pics, Videos, & Links / Re: MY First Dunk??? check out the video
« on: May 15, 2011, 07:06:26 am »
My story is similar, although I wanted to dunk before I finish high school and did it one week before I finished it.

In terms of your improvement, the compression was MUCH better when you made your dunks. You should, IMO, train with double leg bounds for length for a while. They will teach you to get deeper and compress and release better and consecutively. That will translate into better compression in your jumps after a while IMO.

There is so much more potential to jump higher right now if you'd get deeper in the plant and BE ABLE to get out of there quickly.

5819
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: May 14, 2011, 02:23:49 pm »
Injured dunk from today at 10 feet:

<a href="http://www.youtube.com/watch?v=WKJM2rloZ1E" target="_blank">http://www.youtube.com/watch?v=WKJM2rloZ1E</a>

5820
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 14, 2011, 05:16:30 am »
Thanks.

Great hip flexor flexibility and the side effect of hip hyperextension here:



I really need to get at this point ^^^

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