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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 29, 2010, 04:56:21 am »
And he didn't even went GOMAD yet!
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7322
Pics, Videos, & Links / Re: Did jump tests today
« on: August 28, 2010, 04:19:29 am »
One more thing - someone commented that since this is a test, it should be canceled because I put my hand down behind me not to fall. That actually isn't true because the only reason I did that is because I landed in a full squat and with the legs in a narrow stance I can't stay in that position since I fall on my back. So I put my hand down not to fall because of this and not because of other considerations.
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Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: August 28, 2010, 04:15:39 am »
Yeah you make good points with the open chain thing. I think it just boils down to personal preference.
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Article & Video Discussion / Re: One-leg running jump - reactive vs strength jumping
« on: August 27, 2010, 05:10:31 pm »
That might as well be the thing. It's also probably loading different, but I think you nailed it. Interesting adaptations occur over time...
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Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: August 27, 2010, 09:03:58 am »
I was looking in this log... and saw 12 reps on the leg curl. I personally prefer ~4 reps per set done with "I'm going to break this machine" mentality for this exercise...
The hamstrings are like 70% fast twitch so I believe they respond the best to very heavy/very explosive work. So I usually was using like 4 reps @ 260 lbs for leg curling per set (about 4 sets I think).
The hamstrings are like 70% fast twitch so I believe they respond the best to very heavy/very explosive work. So I usually was using like 4 reps @ 260 lbs for leg curling per set (about 4 sets I think).
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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 27, 2010, 09:01:08 am »
Complex training is great.
Like I said in other threads, the day that I did ~5 cycles of power cleans + depth jumps for length (3 reps for each exercise) it was probably the best power/reactive thing I have ever did. It just "felt" great. And I was heavily tired like 3 days after that day.
Like I said in other threads, the day that I did ~5 cycles of power cleans + depth jumps for length (3 reps for each exercise) it was probably the best power/reactive thing I have ever did. It just "felt" great. And I was heavily tired like 3 days after that day.
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Strength, Power, Reactivity, & Speed Discussion / Re: Hip flexors
« on: August 27, 2010, 08:32:36 am »
In a single leg jump the faster you go with your non-jumping knee upwards the better... it takes away part of your bodyweight.
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Article & Video Discussion / Re: One-leg running jump - reactive vs strength jumping
« on: August 27, 2010, 08:31:28 am »
It's strange that your right leg was better... it's usually the first leg you plant in a two-leg jump that's stronger and you have more control onto that, because you also rotate on that leg and therefore it's your "base" leg. The 2nd leg you plant off two feet is your "block" leg which doesn't contribute that much into the jump. I'd say the 2nd leg is more quad involved than anything if you look at the angles.
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Article & Video Discussion / Re: One-leg running jump - reactive vs strength jumping
« on: August 27, 2010, 06:46:01 am »
Yeah well in the past I was definitely a reactive jumper with all that it implies... I was jumping at an established speed with a long run-up at ~7-10 steps I suppose. All I was doing was pre-contract isometrically before my jumping leg was hitting the ground and then just extend at the hip...
I still do some of those things now but it's obviously a strength jump because jumping to a rim, that's higher than you and you need to "reach" towards it makes you become such a jumper.
You could try what I was suggesting to Nightfly (and what I'm going to do myself): a 5 step acceleration followed by like a 10 step constant speed and a submaximal jump over a low rope (high speed approach). You can also use a sprint into a submax jump. The idea is for the jump to occur at a constant speed so the muscles aren't forced to voluntarily create concentric power, just contract isometrically and absorb the shock.
In time you can get the rope higher as you get more efficient. One important thing to keep in mind though is that full hip hyperextension should occur (should be the focus of the jump) regardless of the jump height (well, that's important too but not as important as the hip extending properly).
I still do some of those things now but it's obviously a strength jump because jumping to a rim, that's higher than you and you need to "reach" towards it makes you become such a jumper.
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i can't jump at all going a constant speed.. if i'm not accelerating into it, i can't jump.. i have been trying to do that though, working on it.. working on longer run ups too.. when i do longer runups i have a smaller penult, but my jump height suffers.. i just can't transfer it to vertical, i get much more horizontal..
You could try what I was suggesting to Nightfly (and what I'm going to do myself): a 5 step acceleration followed by like a 10 step constant speed and a submaximal jump over a low rope (high speed approach). You can also use a sprint into a submax jump. The idea is for the jump to occur at a constant speed so the muscles aren't forced to voluntarily create concentric power, just contract isometrically and absorb the shock.
In time you can get the rope higher as you get more efficient. One important thing to keep in mind though is that full hip hyperextension should occur (should be the focus of the jump) regardless of the jump height (well, that's important too but not as important as the hip extending properly).
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Pics, Videos, & Links / Re: Did jump tests today
« on: August 27, 2010, 04:27:59 am »
I'm not really reactive, I just "look smooth". I don't get too much out of prestretch when jumping off two feet because I'm not a two-footed efficient jumper in any situation.
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Pics, Videos, & Links / Re: Did jump tests today
« on: August 26, 2010, 06:37:11 pm »
Well I already have markers... you know, the little colored circles I put on the ground. A hurdle is a bigger marker and easier to see though, but it's also heavier 
I think I still prefer the markers.
My idea with the rope was to force me to actually jump vertically over it.
I think I still prefer the markers.
My idea with the rope was to force me to actually jump vertically over it.
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Pics, Videos, & Links / Re: Did jump tests today
« on: August 26, 2010, 05:38:35 pm »
Well that's not really an option here with sturdy hurdles.
If anything, I can get a pair of hurdles on lanes 1 and 3 and tie an easy collapsible rope on lane 2 in between them and jump over that. I'll need like 10 hurdles for that though.
If anything, I can get a pair of hurdles on lanes 1 and 3 and tie an easy collapsible rope on lane 2 in between them and jump over that. I'll need like 10 hurdles for that though.
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Article & Video Discussion / Re: One-leg running jump - reactive vs strength jumping
« on: August 26, 2010, 05:33:14 pm »
A strength guy always has the option, in my opinion, of going for the reactive way of training because he has the strength. It's going to be a period of adaptations where things might suck but well...
One reason, beyond the obvious "this is a new thing", is that maybe the stabilizers and posture are not suited for that kind of jumping because of all the previous programming that basketball has done for a strength guy to jump the way he does.
So I believe it's only a matter of patience and "wanting" to do it.
One reason, beyond the obvious "this is a new thing", is that maybe the stabilizers and posture are not suited for that kind of jumping because of all the previous programming that basketball has done for a strength guy to jump the way he does.
So I believe it's only a matter of patience and "wanting" to do it.
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Pics, Videos, & Links / Re: Did jump tests today
« on: August 26, 2010, 05:01:06 pm »
Yeah you don't get too deep there and it's more vertical... harder to measure in terms of progression I think (since you're not putting your all to go in length which is measurable) but it's more specific to a VJ.
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Pics, Videos, & Links / Broad jump analysis
« on: August 26, 2010, 04:55:00 pm »
This is a broad jump image sequence with me and Flip and another guy I train with:
