Adarq.org

Scooby, what is wrong with you? You've been training for 6 years, haven't you learnt something?

I mean, changing everything after a net meeting with "168cm CNS trainer" and "young kid that grabs rim"???

WHAT THE FUCK !!!

 

To Vag:
Thanks to visiting my journal on and off, Vag.  Last vert training meet was mainly trying to learn from that dunker form Canada, he is like a super charged scooby; LR plant, small hand, double leg jumper.  And he showed me some tips about jumping and suggested me to try boinvert.
Actually, through out my training, I always complete my routine from start to end; VJB, Squat Routine, Jumpsole (with the exception of AirAlert where I give up on due to injury).  As of 2012, I re-entered the weight room and squat my way up to 2x BW, then I took out the jumpsole trying for plyometric purpose.  For the last 3 month or so, I had regained all I had lost (due to new born Baby) and even earned an inch or so.

However, I am feeling the effect of Jumpsole is wearing off after, in-fact the max effort jump practice during my de-load 2 weeks session did wonder for me.  (I admit I was lazy and lack of jump practice in my previous training plan).  So the change the routine is not just because of the meet, it was sort of planned, and meeting the vert trainer is part of the plan...

Reason I give BoinV a try is I notice a lot of bodyweight small muscle balancing as well as Core exercise is included (at least in the first phs).  I never train this area.. With a weak core, I think I can benefit from it.  (it also mention foam roll and stretches on a daily basic along with some Stretch Dotor youtuber style stretching exercise.

Side note:  looking at the dunker from Canada, I can tell he can relax and flex the whole body in ultra fast speed...the whole body is Flexed right before lift off.  Which remind me of that  1980 China O-lift gold medalist coach once told me during lifting class, he said: bulky stiff muscle are useless in sport, soft and relaxed muscle is what give u power...
Canada Dunker:


120504 BoinV Phs 1 Off-Day 1
Mainly Core exercise, planking here and there, superman cobra etc...I never train this area... and is tough.

120505 BoinV Phs 1 Day 2
Similar to Day 1 without GHR, The pistol squat is so tough I don't understand why...I was able to do it when i was young...
Something i had never done before, single leg touch down, speed up good morning etc.

120506 Lazy Day
Basketball League game, Game time 10 min, 0 baskets...

Asked about it and this is what I got from friend who paid for the program.

16 weeks program, 6 phs all together!

Phase are separated as follow (I use my own terms to avoid copyright issue):
1 Base Preparation
2 Technique
3 Shock Absorb
4 Force Development
5 Reactive power
6 Technique


Lots of dynamic stretching, and body weight exercise...  I don't see any 2x bodyweight squat requirement anywhere.
In fact the author believe in order to jump high, it is not necessary to be strong like a powerlifter.  
Emphasize is on technique, shock absorption and reactive strength.


I have no doubt about periodization, but I am a bit skeptical, especially how it will work for a beginner trainer with no strength base.

Cross linked from my journal:
http://www.adarq.org/forum/progress-journals-experimental-routines/scooby-2011-journal/121/
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120426 Max effort jump approach with ball shooting
Got this insight from a Asian dunker from Canada,  he told me not to lean back going in to a jump.  
The Leaning back and shifting/rotating forward into a jump lost a lot of energy and slow down take off time.
The reason about leaning back is because I am trying to gather as much horizontal momentum into the ground for recoil.  This concept is apparently not efficient.

Asian dunker suggested me to keep my head on top of my feet during recoil, and try to run and jump on the balls of the foot to increase speed.

So I did just that today, and it seems to work better. I did around 15 self toss air ball and pretending to be going up like Adarq with 1 hand in the air...
1 out of 15 attempts actually felt very good, I was up in the air, got the ball and as if I am going for a dunk... on the side of the rim...

One small step toward my Dream/Goal!  I felt happy!!!

http://www.youtube.com/watch?v=ifpvAtj3ar0&feature=youtube_gdata_player


Does it consider good approach that 2 leg jumper should practice?  I notice the jump is rather close to the rim...

As I recall, Kelly suggested to jump further away from the rim to have more margin of error....and no needing to go Up and Over to put down a ball...

But i assume, jumping further need more power than jumping straight up?

120419 Squat day

Still raining... skip lunch training...

Squat
45lbs 1x10
95lbs 1x10
135lbs 1x8
157lbs 1x6
185lbs 1x6
207lbs 1x6
225lbs 1x5
255lbs 1x5
285lbs 1x3
307lbs 1x3
327lbs 1x1 Easy
347lbs 1x1
367lbs failed

BW at 192lbs, target 384lbs failed. 
Both my knee are suffering from jumper knee, bottom of knee is always sore....

lol, this is COOL!!!!

took me a while to get it!!

yeah... the program ask for Lunge and step up.. (suppose to work ur muscle... for non lifter)

I just change it  to Lunge jump and step up jump hoping to get some explosive work out...

I am changing it back to regular lunge in my 2nd cycle training..
but i kept the step up jump..

This.. I was actually serious about reading this post....
(while my office blocked youtube...)
so i sent this video to my iphone, hide my self in the toilet to watch this thread.... and...

lol.... 


BTW, if i am not mistaken.. Adarq re posted in the program review section stating that, BOINvert is actually legit now right?

All this making fun bointard post is messing with people mind...