Adarq.org

Thanks Lance. Now the thing is - my right knee won't allow bounds. By bounds I only mean left leg bounds (on the same leg). Right knee does allow sprinting though (or it used to - I don't know right now).

The tough work will be combining depth jumps with sprints and squats and stepups. I'm doing my plyo work on the upperbody days, like this:

Monday: Lance1 upperbody + plyos (depth drops from ~20 inches 2 sets x 4 reps, depth jumps from 12 inches 3x4)
Tuesday: Squat + 1-2 jump squat + calves
Wednesday: REST
Thursday: Lance2 upperbody + plyos (depth drops from ~20 inches 2 sets x 4 reps, depth jumps from 12 inches 3x4)
Friday: Step-ups + split squat jumps + calves
Saturday: 3 on 3 basketball or REST (since I'm destroyed from the workouts)
Sunday: 3 on 3 basketball or REST (since I'm destroyed from the workouts)

Now the question is, where do the sprints come in at this point. Would you eliminate stuff (say, lower depth jump volume to 2x4 and eliminate the drops) and put in some sprints? If so, at what volume?

I'm afraid of sumoing it... the disc could fall on my feet when I put the bar back down.

I like the left hand shot with legs kicking...

Is that Dave Tate there? Damn, tell him I won't talk about leg pressing again.

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

Maybe you should rest more... or check your diet or something. Maybe you're missing on a fundamental ingredient. I don't know. But lymph things are usually happening when an infection is around... so I don't know...

just because raptor fails hard he tries to make everyone else who is successful bad by saying they are on roids and/or the have superior genetics.

Raptor, really, this is so fucking stupid!

I'm genetically different baby! (quoting Brucie from GTA)

But no, you must be crazy to think that guy is natural. Even adarqui addmited he's probably on roids.

I tend to agree with you in large areas of what you said, but I have personally increased a guy's jump instantly by four inches just by hinting what he should do. He has great strength but he was always jumping "weird", quad-driven etc. I just said to him he needs to throw his legs forward more and use his hips instead of just pushing with his quads that much.

And then he just jumped ~4 inches higher immediately. I was like WTF? I mean really, when I think about it now, that should've been even more shocking than it was. So it works for some people. Not sure if it was some placebo effect where he just said to himself "I'm going to jump higher now, this guy knows his stuff so I'll jump higher" and put more effort into his jump (could've been, who knows?) but he did do what I told him to do in terms of technique and got up higher. It's not like he jumped with the same technique as before and got higher.