Adarq.org

110629 Vert Training
Hang Clean with depth jump alternation
135lbs 2x3
156lbs 2x3
Djump 4x3

Squat
135lbs 1x3
205lbs 1x3
225lbs 1x3
255lbs 2x3 Easy

Reverse Hyper Ex
Skipped

Calfraise With Machine
169 1x20
180 1x20
192 1x20 Tough


110703 Vert Test, This time, I focus in technique and jumpping method!
This is my 3rd consecutive Sunday vert test back in my old home in that old court where I started jumping 6 years ago...
My first week, I knoew I wont get a shocking new height.. but I did expect some gain... which never happened.
My 2nd week, I got no where... I nailed a good jump...which got me some hype, but when i got home.. I saw a old video cap from Oct 2010....and found out I am back at the same level as before.. no improvement.  Disappointed.

My thrid week, same sunshin, same Sunday, even that same old man shooting basketball like soccer throw in is on the court.  I finally made some gain.

I started warmming up by jumping shooting here and there and stretching my hip flexor.  I got sort of tire due to the sun, and sweat alot.

Than i preform stand still vert for 4 time or so.... no improvement.  On to running 2 step... same bullshxt...
I continue to jump.. and rest and pratice 2 steps stop jump, hop stop jump, swing my arm... and etc.

I start to jump again, focus in mataining speed, smooth approch, no stuttered step, toe point foward, and timing of arm swing.

Bamg!   
The following 3 or 4 running jump are all great with new height!  I even retest my stand still, and seems to got higher.

Moral of the story:
Warm up the CNS for testing Vert.  Warming up the muscle can not release the full power needed for vertical!

I felt that today, personally.

110623 Vert Training
Hang Clean with depth jump alternation
135lbs 2x3 Bad catch
155lbs 2x3 Bad catch continue
155lbs 1x2.5 Bad catch lead to drop, right front shoulder pain, injury?
135lbs 1x5, 1x3
Djump 4x3

Squat
179lbs 1x3
205lbs 1x3
225lbs 1x3
245lbs 1x3
269lbs 1x3
289lbs 1x3 (slowing down)

Reverse Hyper Ex
45lbs 3x10
Calfraise
45lbs 3x20

110626 Weekend Vertical Test
Jumped like 20 times,  Sluggish under the hot hot sun.
Nailed a few good jump... video captured...
then i go home.. look at the video.. compare to my previouse photo...
 
WTF... I found a photo of me... in 2010 Oct, reaching the same height I had done just now.
Up in Strength +
Up in Explosive power +
Up in Plyometric ability (Depth jump) +
=
Same Pathetic Running 2 legged jump.

What is missing in the formular? Should I just Jump more?  
DAM THIS POS!

110616 Vert Training b4 basketball training To is my first time joining the training of another team. but i have 1 hour spare time after work for my regular vert training.
Hang Clean with depth jump alternation
87lbs 1x3
168lbs 1x3
Djump 3x3

After that, I took 1 hour train to the out door court and see the team with a coach. Infront of me is 4 twenty some yrs old kids with a coach along with a raining wet outdoor court.

The Real Ball Training?
Because is raining, no body showed up, and because is raining and slippery, we can not do much... so we shoot around the key, and played 2 round of horse.
Then the rain stop, but the court remain wet.

The coach instruct us to do the following fundamental and physical training.

Stretching... the usual things
Happy Feet: 40 rapid tapping foot on the toe at base line mid court and other base line, 4 trip (My leg started giving out on me after first round... tough as hell...

Push up with crawling: 2 push up, steps crawling, 2 push up  side to side, 4 trip (After 1 round, my arm start to hurt. at the last round.. i can not finish the 2nd push up, i pretty much dropped myself as I try to go back up.)

Between the leg handling: Move ball side to side with out dropping, forward 10, backward 10, baseline to baseline.  I am surprise I am actually good at this.

Shoot under the rim side to side: 20 shots, side to side 5 round.  Miss 1 shot, run 1 lap.  I am also pretty ok at this. I missed total 3 or 4 shoot out of the 100.

That's it, in front of 4 of this kids, I look the oldest and the strongest... but I have no endurance.  and honestly... I feel like Jason Kidd... being a oldies on the court. (the coach is a few years older then me only.... I do feel out of place in front of this young gun)  Took me 1 hour to head back home at 12:05 am.

PS.
That is a Thursday, I felt ok heading to work on Friday with slight pain 24 hrs post workout.  Than on Sat. approaching 48 hrs post workout, my whole upper body exploded with sore pain.  My triceps is so contracted that I can not flex my bicep, my arm can only bend 90degree trying to reach my shoulder.  The wrose part is, my upper back where my wing is are also destroyed. I can not move my arm up .. I can not turn or do anything without pain.  

I had similar experience when I started running long distance for the firs time, with leg being completely sore with problem walking.  But this is the first farking time with such extreme breakdown on the upper body.  For god sake, I lift weight regularly too, I can not believe this is happening!

I am thinking about joining this team and dismissing my own Team Vanquish... after managing it for 3 years...
or may be I will hire this coach and restructure my own team.  The decission sould be a easier one..

Trying to focus in what lance is teaching in his video.

Focus in JUMPING with the bar...

and I lift like this today:
 
http://vimeo.com/25169031

110531 Vert Training
Slight warm up with hang clean

Hang Clean with depth jump alternation
146lbs 4x3
Djump 5x4

Squat
146lbs 1x3
216lbs 1x3
236lbs 1x3
256lbs 1x3
278lbs 3x3

Reverse Hyper Ex
40lbs 3x8
Calfraise
40lbs 3x20

 

I wish i can be as good

http://v.youku.com/v_show/id_XMjY5MDM2OTQ4.html

110525 Vert Training
Hang Clean with Depth jump alternation
45lbs 1x5
65lbs 1x5
95lbs 1x3
115lbs 1x3
145lbs 4x3
http://vimeo.com/24251318
Last 3 sets video capped, I am humping the bar a right.. but I dont think this is correct. In my last set, i try to pull the bar up with my back heel up ( i remember this was tuaght in class), and I think the last set is better compare to the others.


Depth jump with 1 step above knee height
4x5

Squat
145lbs 1x3
195lbs 1x3
240lbs 1x3
270lbs 1x3
310lbs 2x3 Getting Slow...

Reverse Hyper
40lbs 3x10  ( I am getting this ex right, feeling the Glute work. but lower back seems to be working slightly still)

Calf Raise
2x20 (Trying to do it Fast with bounce)

speed squats will train your muscles to 'turn on' faster / more explosively.. BUT.. unless you have the muscles to begin with, no amount of speed training is going to get you dunking.

squat more weight the conventional way to add muscles. it is easier to be explosive once you get stronger.

6 total reps of 265 at your weight,  even if repped as fast as possible is not going to do anything. do something like 40 total reps of 80-85% RM 2x/week.. and eat a cow.

forgot to add.. a projected 420x1 squat single is not going to get you jumping high. 345x6-8reps will help vert more.

Thanks Kingfish for ur feedback.  I think my 1rm raw squat is around 380lbs, but I am Grinding up with such weight and lack of explosive power.
After setting the local city squat record I am done with slow powerlifting squat style.  I want to tranform all my muscle in the explosive power.  Personaly, i feel like a Slow 18wheelers, power is there, but unable to release it in a quick explosive manner.

So, I am sure 346lbs x6-8 reps is good for power... But i am not sure how that can get me higher...

I just strated doing speed squating... so may be the weight is not as heavy as I should.  But i can feel my knee is having some problem since I shifted from powerlfiting to Vert training...

110517 Vert Training
Upperbody routine x 2 with 60-70% weight in a explosive manner

Hang Clean with Depth jump alternation
100lbs 3x3  (light but for god sake get it right and use ur Glute, upperbody should be relaxed)
110lbs 2x4
Depth jump with 1 step above knee height

Squat
87lbs 1x3
137lbs 1x3
157lbs 1x3
177lbs 1x3
197lbs 1x3
227lbs 1x3
247lbs 3x3 Slowing down but still pushing fast with no grinding

Reversehyper (suggested from Adarq, Keep the leg stright all the way to the top)
30lbs 3x8

Calfraise
30lbs 3x20 (doing it as explosive as possible all 20 reps)

I am doing 3-4 Max run up jump in my weekly basketball meeting every sunday.  I don think it is enough to consider as Max effort jump training.  However, i can confirm that i am NOT getting any higher still.