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Hey Lance, just to be cautious I wanted to ask you about something.  My PCL area/back of knee pain has totally subsided for a good amount of time now.  I am squatting again, doing intense plyo's for the past 7 weeks now and everything is good.  Even my shin splints are gone. 

However, since like 1-2 weeks ago, when I put my knee in a certain angle sometimes, I feel like tightness and very slight pain in between the LCL and PCL on my left knee.  It's not the side of the knee, it's not the back, it's in the halfway point between the two.  Any idea what's going on?  For the first time yesterday, my right knee started feeling this too in the exact same corner/spot of my knee.  It seems very minor as I can play basketball and do plyo's still.

Another thing, after basketball yesterday it feels like my knee swelled up or something.  It feels like the area below my knee cap and above my OSD bump is stuffed with something.  It does look fatter than my right knee too.  I've never experienced this, what is this? 

Extra info:  These days I do play with a knee brace (the skinny straps that you put in the exact spot I mentioned where it feels stuffed up) because my OSD started hurting again on my left knee.

Quote from: flyingthunder on July 25, 2012, 05:05:48 am

A long time if you're squatting twice a week only. Even longer to get to 35".

- Squatting twice is a week is fine.  Sure some people respond well to three times a week, but for some people respond better to twice a week.  By "only" are you implying even squatting four times a week?  Again, there's no basis on telling him he can't get his strength optimally up fast if he doesnt squat 3-4x a week.  2x a week works fine for most, if it's not already the best for them.

- He weighs 72kg and reps 90kg 6 times.  Provided with correct training + optimum diet, he can get to 1.5x+ BW squat fairly quickly I would say.  Of course like I hinted at earlier, everyone is so different so no way of telling.  At over 1.5x BW with a low BF as he has (6%), he should be able to get into high intensity plyo's provided his overall fitness is fine.

- 29" to 35" is a lot.  You still never know though.  With his weak relative strength which can potentially go up quickly, and assuming he is a double leg jumper (not saying this won't work for single leg jumpers), and being only 17 years old and potentially having his body go through more maturing, in the best case scenario he can get those 6" quickly.  Not saying it will happen, but don't just shut it down so easily.

hyperdunk, for someone who constantly asks endless questions on here, you sure do spit out lots of "knowledge" and "advice" as if you know so well. 

Training
SQ 1x127.5, 3x117.5
FSQ 3x3x85 (PR)
Sprints 5x~30m (Best Time: 04:65, equalled previous PR)
Jumps - some running some standing (PR hit the rim 1.5" below my wrist. You'd think I'd be dunking easily by now )
BP 1x87.5, 8x75
RDLs 3x110, 8x87.5 (PRs)
10 sets chinups

Workout was too long. I need to figure out how to better schedule this stuff, I can't be spending all day in teh gym like this!!

If my standing reach is 98" - means I need 22" to hit the rim. I measure 9" at that point below my wrist, so does that mean my RVJ is 31"? I find that hard to believe considering the highly athletic Russell Westbrook has a max vert of 36" and we have a similar height and reach and i'm highly unathletic. 5" difference in vert isn't much esp considering i'm rocking too much bodyfat atm. Something has to be wrong somewhere??

http://www.draftexpress.com/profile/russell-westbrook-5062/

Thinking about vertical. Once i've cut to a lean bodyweight of 80kg, I will add Plyos to my training. I'm confident that will be the best time to add them since i'll be light enough to spare my joints and tendons and hopefully by then my ankle will be fully healed and able to handle the stresses associated with plyometrics. I'll also hopefully have a 1.75BW back squat then (by maintaining my current  backsquat of ~ 3x130kg BW), and optimistically a 1.5BW front squat, which would make me pretty well placed in terms of strength for dabbling in the elastic stuff. I hate how I move so slowly, and I can't see more strength improving my reaction speed and step. Hopefully that's not too long away now.

If your reach s 98" and u get 9" above a 10' rim, than yeah you're RVJ is 31".  However, Westbrooks measurement on that site is inaccurate.  I know of the site and they are the best source for NBA measurements, but it is clear Westbrook just had a bad day at the combine or the other people made an error or something.  Westbrook has close to a 40" as many of his highest dunks, his head gets a few inches below the rim.  Maybe I'm wrong and he does have a 36" vertical.  That doesn't mean you can't be only 5" below him and stuff.  Some basketball players are just much more impressive at displaying their athleticism.  Harrison Barnes has a 38" SVJ and 40" RVJ, so technically he's more athletic than Russell Westbrook, but when you watch them play, RW looks 10x more athletic/explosive.

Hey Lance, 2 quick questions:

1)  Have you had experience with shin splints before?  They always start hurting during my SL bounds.  During sprints they don't hurt though.  They also hurt during basketball sometimes.  Is this something where I can just keep fighting through it and my body will eventually adapt?

2)  I started doing Natural GHR's at home, eccentrically, pushing off on the concentric, but I was wondering if I was doing it right.  I looked at many videos and did my own research but still confused.  Are you supposed to be able to work your glutes from these, or are natural GHR's just a purely hamstring workout?

As usual, thanks for the help.

During my short sprint training during my plyo sessions, I get discomfort/pain in my groins. 

Is there an explanation for this and anything I can do to prevent this?

Hey Lance, just wanted to say thanks for the tips and rehab guide and stuff.  My knee seems to have healed.  I came back and played my league game today and posted a decent 10 pts, 6 ast, 5 rbs...

The 4 weeks of being injured and doing primarily dead lifts and leg curls, without squatting seems to have been a blessing in disguise.  I used  to be a little bit quad dominant, and now it could just be in my head, but I think I became more hip dominant now.  After my game, I was feeling sore in my glutes/hams which doesn't usually happen.  Also, even though I didn't play ball or do anything explosive for 4 weeks, I was as explosive as ever.  My ankles were collapsing though, I guess due to not having any stimulus for 4 weeks except minor calf raises.

Anyways, thanks.

they stealing your stuff Lance hahahah