Adarq.org

Thanks for the replies guys!

Aim to get!
Max height !
Short contact time!

But finding out Short contact time = Non-max height...     Inverse relationship indeed.


Unlike this Direct relationship: Minimum Knee Bend = Knee Pain    X2

btw,
could u guys take a look at this Depth Jump I did yesterday...
http://vimeo.com/35361695
How could I improve?

Take a loook at the video here, the jump start about 55 sec into the video.

I preform depth jump with a little knee band and i think my ground contact time is about 0.2-0.3 sec.

The guy in the video, his ground contact must be 0.1 sec or less.
(Kelly B suggested ground concatc no more then 0.2 sec.)


http://www.pponline.co.uk/encyc/plyometric-training-exercise-the-two-footed-landing-drop-depth-jump-41241


Was I doing depth jump wrongly all this year? from the video, it look like he is focusing at shortest ground contact time rather then MAX height. ( I am sure he could jump higher then that quick hop in the video).

Is the way he is doing in the video the actual CORRECT way of doing the Depth Jump?

120117 Slowly Pickinh up in the gym

Been to the gym two more time since my last update.
Still lifting quick, and trying to get home early to see my baby.

Matain 3 round trip of the upper body routine ( still in less load then before)
Started doing squat but not 1rm.
Started doing hang clean with 155lbs. ( I am not turning my elbow to lock the bar under my shoulder in one go... Hang clean from is messed up again)

Started doing depth drop and depth jump.  And right away, knee start to get sore.  Time to eat up on glucosamine agian.

111221 New Born Baby = No sleep +20% Body Fat

Preparing for the holiday I plan to took when the Baby arrive, I got myself a 20lb weight vest and jumpsole.  
Thinking I should be able to spare 30 min per day to fool around on the street with this gear.

I was wrong.  Taking care of new born is soo demanding.  Especially when they refuse to sleep.  Yesterday I fight with the baby from 1am to 5am. She just cry cry cry and refuse to sleep.

I had not done any exercise for more then 1 month now.  I started to eat home everyday since momom G need to breast feed , although food is heavier, but I am eating more due to over cooking...

With no exercise and no sleep, some new bad PR is established also:
New PR with Current status:
194lbs
20% body fat


Fuxk Shxt Die Hard..... Goal is shifting away from me. 

http://www.youtube.com/watch?v=J-6LR01ZeDU

I have a number of vests in my gym and use them regularly. For jumping drills I prefer things like box jumps, seated jumps, paused jumps and generally jumps that don't have a high eccentric component or require low GCT. I also use them extensively for upper body work (chins, dips and push ups).

Thanks for the quick response Jack,
but saying low eccentric component, does that mean it is best not to do Depth Drop or depth jump in a vest?
GCT as in ground contact time if i am correct,  in my knowledge, most plyometric exercise require low GCT. but the exerucse u mentioned (box , seated or paused jump started with foot on the ground... which confuse me a bit.


In short, is there any exercise i should be AVOIDing with the vest?
I note that Jack have a list of exericse on his website with the Vest and Med ball  (http://www.verticaljumping.com/jumping_exercises.html)
I guess i will spend some time and design a routine to follow base on that.

btw, a small update on my DIY progess,  I am using metal pipe as weight inserted in the vest, each pipe is 0.7kg, and the vest itself will be 18.5lbs in total.  Not sure if the hard surface will affect movment.  

I weight 185lbs, so thi is exactly 10% of my BW.  Which should be a good starting point eh?

Hi everbody, Glad to see the forum is back up and running smothly.
I was away for a while... and right after I get back to my journal updating my record, the website came down on me...

it was shocking...

Thanks for adarq working hard to keep  this forum alive.

Back to my question:
 

I invested in a weight vest. Photo of vest can been seen in my journal, I am still thinking what and how to fill in terms of weighted material. May be sand, may be line stone powder.. etc.

Anyway, I am seeking advice on what to do and what not to do in a vest. 
(I expected the vest to wait at 10lb to at least 20lbs depend how it end up with the filling)

I did researched a bit and seems like as long as vest being tight, I can pretty much do anything with it.
Yet, I did came across some posting saying "NEVER DO DEPTH DROP/Jump in a vest"

I am not sure if there is a clear guide line.  Or just be smart about it...

Could any one suggest where to look or advice me on a progam plans for me to do (focus in Vertical JUMP).

I will be equiped with a 20lbs DIY medicine ball  and a Weight vest and a park with rubber surface. 

Over 1 month with no update... but i kept my record:

110829 Vert Training
 Hang Clean with Depth jump alternation
135lbs 1x3
155lbs 1x3
175lbs 1x3
185lbs 1x2.5
205lbs 2x0.5

Depth jump with 1 step above knee height (alterbated with hang clean)
4x3

Squat
185lbs 1x3
205lbs 1x3
225lbs 1x3
245lbs 1x3
265lbs 1x3
285lbs 1x3
305lbs 1x3
325lbs 1x3

Legcurl
60 3x8

Calfraise
203 1x20
203 1x17
203 1x20

110914 Vert Training
 Hang Clean with Depth jump alternation
65lbs 1x8
135lbs 1x3
146lbs 1x3
166lbs 2x3
176lbs 1x3
187lbs 1x3, 1x1.5, 1x1

Depthdrop
1x4
Depth jump with 1 step above knee height
4x3

Squat
188lbs 1x3
205lbs 1x3
255lbs 1x3
277lbs 1x3

Legcurl
60 3x8

Calfraise
158 3x20

110919 Vert Training
Calfraise
192 3x20

Legcurl
60 3x8

Depthdrop then Depthjump
3x3

Squat rack is occupided
Squat with machine
192 1x9
2031x9
215 1x9

Hang Clean
45lbs 1x8
115lbs 1x4
135lbs 1x4
155lbs 1x3
165lbs 1x3
175lbs 1x2.5
215lbs failed

110921 Vert Training
 Hang Clean with Depth jump alternation
135lbs 1x3
155lbs 1x3
166lbs 1x3
177lbs 1x3
187lbs 1x3
197lbs 1x3
207lbs 1x1.5, 1x1

Depth jump with 1 step above knee height
4x3

Squat
205lbs 1x3
225lbs 1x3
245lbs 1x3
275lbs 1x3
301lbs 1x3

Legcurl
70 3x8

Calfraise
203 3x20


110930 Vert Training
Compelted Upperbody work out (i missed this.. had not been doing it for months)

Hang Clean with Depth jump alternation
95lbs 1x3
115lbs 1x3
135lbs 1x3
155lbs 1x3
165lbs 1x3
195lbs 1x1


Depth jump with 1 step above knee height
3x3

Squat
195lbs 1x3
215lbs 1x3
235lbs 1x3
255lbs 1x3 easy ..

Legcurl
skipped

Calfraise
skipped


Baby is Due in a month or so, hired a maid, and so busy with preparation.... not much time to go to gym...
But my weight vest arrived.  It come with emty pocket, i need to think of some Heavy stuff to fill in those sand bag.