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heres one of my personal favorites

http://www.youtube.com/watch?v=wLNFqMd-49s

EPIC. Period.

high rep calf raises is just a great way to completely fatigue every MU, i can't seem to do it with low rep calf raises, not one bit.. my calfs will feel dead but i'll feel i have alot more left in the tank, hard to explain.. with high rep calf raises, they are completely fatigued and I feel i tapped into everything I possibly couldbut the gastrocs are about as fast twitch as the glute max.. both respond very well to moderate-high rep training.

I know what you say about high rep calf raises, and I feel the same. But aren't the gastrocs kind of 50-50 in terms of fiber content (fast twitch/slow twitch)? I knew the glutes are 60-40 in favor of fast twitch, and hamstrings 70-30 (obviously, with individual-related variations).

people who are afraid of volume make less gains.. for example, how many impulses do the glutes get during a 100m sprint? quite a bit, say 24+ "each glute".. hard to develop the glutes maximally just sprinting 20's, you need to fatigue them to the max, which happens in a 100, but if you don't sprint those kinds of distances, you need to fatigue them max in the weight room using the same principles, using volume.. they get stronger much quicker when placed under fatiguing volume work... so do the calves.. so does pretty much everything honestly lol.. volume work is pretty important and alot of people are afraid to do it because of the misconceptions in s&c.

I think it all comes down to common sense. If you use cycles of training and have different periods where you want performance, and periods where you can afford more volume, you can plan that accordingly.

For example, I jump a lot in the Summer because I play ball in the park. But in the Winter I don't have any place to play ball so my volume of squatting etc goes up quite a bit.

Whenever I see leonss I always expect him to jump off one leg for some reason.

Good shit though.

Monstrous. It really is. You're starting to head towards freaknation, and fast.

I want some one-leg jumps now, I just have a feeling you're going to jump very high off one-leg at this point.

You're pretty much jumping like I expected to... way too slow. You look strong and "heavy". You're currently not able to compress like I'd want you to and release that "compression" quickly. I also think that you might need some better hip flexor strength/explosiveness. In my experience (nothing too scientific here) - it's the hip flexor isometric strength that controls how that jumping leg sustains shocks at the hip and makes you "trust" your plant at that joint.

To me, one of the reasons for your lack of speed and "leg control" (which determines the lack of speed) is that - you need better hip flexor strength. Now of course that's only one small problem. For the others (movement efficiency) you should jump a lot more at the basket until it becomes second nature.

One thing I could recommend, and this was first recommended to me by RJ in the past - is to put a marker on the ground and jump from there to touch the rim, aiming for length. Then as you touch it, put the marker further. The further away in length the rim is, the more speed you're going to need to accumulate to touch the rim. Also, it forces you to involve the posterior chain more and more.

Another thing is - you should come from an angle. Right now you're going perpendicular (in terms of body lean to a side or the other laterally) to the rim. You might want to change the angle, coming from the left side of the rim and lean to the left a bit (plant more sideways). If you do that, some rotation will occur and that will help as additional force into taking some of your bodyweight off (same as when you drive your non-jump leg's knee up - you take away some of your bodyweight making the jump easier).

And cortisol levels? Are these guys crazy or something? Why would you want to increase the cortisol levels?

midget_hops