Adarq.org

Thanks to all who reply,
Regarding to the Jumpsole, I just want to give it a try, and it is within reach... so no harm for testing it.
I consider it as a tool which might not give u extra boost, but it should not give u negative result.
(much like people using power Brush with their teeth... it is fun for a while...and not necessary better then regular brush, oh well.. let ignore the product/tools and focus back in plyometric.)

120315 Squat Day
BW at 192lbs
146lbs X 8
168lbs X 8
196lbs X 8
216lbs X 6
236lbs X 5
256lbs X 5
286lbs X 3
306lbs X 3
328lbs X 2
348lbs X 2
354lbs X 1
364lbs X 1
374lbs X 1
385lbs X 1 2BW Squat at 85% parallel ( Video Cap)

  I am getting my strength back!!!! 

He's probably still at 20% bodyfat and immensly quad dominant and slow. Some people never learn.

The reason I use jumpsole is because i got it dirt cheap.  Further more, lot of study show that, using jumpsole result in pretty much same result compare to regular plyometric with the additional risk of getting injury.

However, since i got it already, why not give it a try.

About body fat, Raptor is right, I need to work on it.

I might be a quad dominant jumper, but my as a powerlifting trainer, i strong believe my Glute is very strong.

May be I do not know how to ACTIVATE the Glute during a jump...

Thanks for the reply,

SO the question is how to lose fat / excessive weight Fast.

My company HR team started a "lets get fit program" where they hire nutrition specialist to monitor diet.
I got shortlisted due to my high BMI 
It will started in 2 weeks, I guess that will help..

On top of  that, I am doing 2 session of 30 min upper body circuit training  (which is not too effective is fat lost)

Beside running 30min+ daily, is there any other method u can suggest me to lose fat fast?

Hi there, before I start, please ignore the negative about Jumpsole, I happen to got a pair cheap and used it as part of my vertical training journey.

I was not in shape, being out of the gym for near 3 month, taking care of my new born.  BW at new height at 198lbs, and Bodyfat near 20%.  I had completely lost my touch but decided to come back.  So I  dig out the jumpsole and started training with it.


For the pass 8 Weeks, I had been doing the follow each week.  

2 X plyometric Jumpsole (60min 48 hours apart & never after a Squat day).
2 X upperbody circuit training (30-40min)
1 x Heavy squat session (40min)
1 x semi endurance basketball training (120min).

In terms of raw relative strength, I am back at 1.81BW squat.  And after 8 week of plyometric, doing skipping, bounding, rim jump, depth jump, stepup jump, lounge jump etc.  I feel like I am transforming a little.

However, Body fat ratio is still no good, I can see fatty tummy hanging belly.  Anyway. I will continue to train. But I had read that at the end of each routine, one should DELOAD.. or have a Active Rest week... and test vertical after a week.  

Could some one tell me more about deloading?  Further more, I am going to continue to train and hope to reach my goal to dunk in NOV.  

Should I start doing Jumpsole again with a weight vest on, and continue to Squat once a week? or should i change things up, may be try to do VJB for a few month and see how things go?  what do u guys think?


Dunk on Baby Birthday! Will not Give up!  

120229 LowerBody
Squat
45lbs 1x10
115lbs 1x8
135lbs 1x8
165lbs 1x8
185lbs 1x6
205lbs 1x6
225lbs 1x6
269lbs 1x3
299lbs 1x3 low
319lbs 1x1 EASY Low!

120301 Upper Gym
include sit up

120302 Jumpsole W6DB
The Weather is getting hot, Jumping at lunch is getting sweaty...returning to office 15 min late...

120305 Jumpsole W7DA
The weather is hot like a mama... Completely sweated inside out including the underwear.
To make it more fun, a young 18 yr old girl came to the court with her bf,  dress in hot short pants and tank top (talking about the girl).  Pure white skin shoot the ball like some adult video... and sit around the court like taking a sun bath.
TO make things worse, I was getting late, so i did not have a chance to CAPTURE her while i am doing recording my exercise clips.

Ok enough bull shxt.  For the Rim jump today, i did it with a Jump stop, and WA LA, i can tap the rim every single time with the jumpsole. (previously i was doing stand still leap rim jump which tap rim like 3 or 4 time out of 10 per set)

At the end of this session, i preformed a test jump, and Bomb, I can reach over the rim easy. I am talking about 195lbs bw, no practice in approach at all and got that height.  CONSIDER THIS FIRST TIME SEEING IMPROVEMENT after my baby is born!!!!
 

TARGET: SLAMDUNK on Baby Birthday! 

120213 Jumpsole W4DA
I am starting to do all Jumpsole work out at lunch with a partner.  People in the office think we are crazy and gay jumping in the court naked.
We rush to the court at 12:30pm sharp, warm up run a few laps, remove our clothes and Jumpsole....

120213 Upperbody
Upper body Circuit Training routine 3 rounds

120215 Jumpsole W4DB
Did this at lunch

120215 LowerBody
Did Jumpsole at lunch, and Squat at night.

Squat
145lbs 1x10
165lbs 1x8 Paused Squat
189lbs 1x8 Expo up
213lbs 1x6
235lbs 1x6
265lbs 1x5
285lbs 1x5
305lbs 1x3
325lbs 1x2
349lbs 1x1 Slow Grind up


12021 Lunch Ball Training
Foul shot, Front Privot shot, Reverse Privot shot. (by myself)

120217 Test jump in Home court
Pass by the court where i started Jumping in 2006.  Dress in Jean and Shirt.. and i can not touch the rim...

120123 Jumpesole W1DB
Did this at home with 20lbsweight vest and 30 lb medi ball , piece of cake.

120129 Jumpesole W2DA
Back on the street at 11pm after feeding baby
Changed Lunge to Alt. Jump Lunge
changed Step up to Step up Jump

120130 Upper body
Circuit Training 3 Round

120131 Jumpesole W2DB
Back on the street at 11pm after feeding baby again
Changed Lunge to Alt. Jump Lunge
changed Step up to Step up Jump

120201 Upper body
Circuit Training 3 Round

120202 Lower Body
Hang Clean
55lbs 1x3
115lbs 1x3
135lbs 1x3
157lbs 1x3
157lbs 1x2.5
177lbs 1x05
177lbs 1x01
187lbs 1x01
197lbs 1x01

Squat
135lbs 1x10
165lbs 1x10
185lbs 1x8
207lbs 1x8
237lbs 1x8
259lbs 1x6
303lbs 1x3

120204 Jumpesole W3DA
Back on the street at 11pm after feeding baby again and again
Changed Lunge to Alt. Jump Lunge
changed Step up to Step up Jump

120206 Upper body
Circuit Training 3 Round in 20 min, crazy fast new record

120208 Jumpesole W3DB
Did this at lunch in work day. Pretty crazy stuff, skipped Lunge and step up due to lack of time

120208 Lower body
Squat
45lbs 1x10
95lbs 1x10
145lbs 1x10
165lbs 1x8
195lbs 1x8
215lbs 1x6
235lbs 1x5
255lbs 1x5
285lbs 1x3
305lbs 1x2
325lbs 2x2

Jump Squat
145lbs 1x6

Calf Raise on machine
140 2x20
100 1x10(Single leg)

And i thought my depth jump is bad...

take a look at this... coach. At? 5:10 that is Depth Jump?

<a href="http://www.youtube.com/watch?v=OiT_nvuVN40" target="_blank">http://www.youtube.com/watch?v=OiT_nvuVN40</a>