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Quote from: Dreyth on December 17, 2015, 03:21:59 pm

So I'm wondering... how much do depth jumps help your standing vertical in relation to your... depth jumps?

I mean say you have a 30" standing vert. You do DJ from a two foot box and get 32"
Let's say you do them for a few weeks and now your DJ from two foot boxes get you to a 35" jump.

Will your standing vert have increased by the same amount?

maybe not by the same amount, but yes it should increase. Your DJ improving by 3" implies improvements in maximum strength, explosive strength, and reactive strength. So by that alone, and the high amount of dynamic correspondence towards a counter movement jump, you should definitely see improvements in CMJ.

The drop height can add the extra load to your body which you're utilizing via the strength shortening cycle and such.. so without the box, you would now have to generate that force with a much less powerful stimulus (the counter movement).. but, the DJ should be improving several strength qualities that you will be able to voluntarily express during your CMJ.

I'm going to be annoying for a second and mentally masturbate

How much more effective are DJ's than CMJ's at improving the CMJ?

advantages of DJ: increased load leading to slight max strength improvements, rate coding improvements, reactive strength improvement (can we define reactive btw)

advantages of CMJ: specificity to the CMJ... but I'm sure it can also improve reactive strength to some extent and rate coding and all that.

So I'm wondering... how much do depth jumps help your standing vertical in relation to your... depth jumps?

I mean say you have a 30" standing vert. You do DJ from a two foot box and get 32"
Let's say you do them for a few weeks and now your DJ from two foot boxes get you to a 35" jump.

Will your standing vert have increased by the same amount?


I like to do 5 max effort standing jumps before squatting. Should I switch to DJs?

solid mix, and this guy stands up mixing for 8 hours+

https://www.youtube.com/watch?v=Zk26FUe38y0

nice.

some really good tracks in there

<a href="http://www.youtube.com/watch?v=46OuXtwXPS8" target="_blank">http://www.youtube.com/watch?v=46OuXtwXPS8</a>

works in a live setting. it's meant to be repetitive.

Actually, massage works in a different way - there are two pathways for pain - acute and chronic. There's a feedback loop in chronic pain that is interrupted by the neurons that fire during acute pain. There's a possibility that when you generate the acute pain (massage) that is stronger than the lingering chronic pain, you can interrupt the firing loop of the chronic pain neurons.

I can search for the video describing this by Robert Sapolsky.

verrrry interesting, please find that vid!

Week 90

Monday - 12/07/15

-= Workout Log =-
De-load

ATG Squat
135 x 8                                >> 2min rest.
185 x 5
225 x 3
275 x 1
315 x 1
350 x 3
315 x 5

Bench Press
45 x 15                               >> 2min rest.
95 x 8
135 x 5
185 x 3
225 x 3
185 x 8

Romanian Deadlift
225 x 3
275 x 1
315 x 6

Incline DB Bench Press
75s x 8

Standing Calf Raise Machine
285 x 5                               >> 45sec rest.
345 x 15 PR

This week I'm back in full force. Starting with a de-load day though. As I posted earlier, I'm doing a rotating de-load where I cut down on the volume of a workout. I think this will help.

Week 89

Friday - 12/11/15

-= Workout Log =-

Cable Rows
140 x 5                         >> 60sec rests.
180 x 3
220 x 1
180 x 12
180 x 10
180 x 7

Lateral Raises
30's x 3                             >> 60sec rests.
35's x 2
40's x 1
35's x 12
35's x 8
35's x 5

Pull ups
BW x 10                       >> 60sec rests.
BW x 7
BW x 6

Ab Pulldowns
95 x 5                       >> 60sec rests.
120 x 12             >> These are getting nearly impossible to do. The weight is so high that sometimes my knees lift up off the ground.
120 x 12
120 x 8

Rear Delt W Flyes
20's x 15 PR                        >> 45sec rests.
20's x 15 PR
20's x 12 PR

I sent this guy an email. He seems to know all his shit. His website is crappy, but he clearly knows what he's talking about. Here is a postural assessment he did:

http://b-reddy.org/2013/02/06/example-of-a-postural-assessment-2/

Also a very comprehensive breakdown on the best way to stretch your IT band here:

http://b-reddy.org/2012/03/04/the-best-damn-it-band-stretch-ever/

So that guy responded. He charges $155 for a month of remote work. $125 after that. I'm going to do it. I may make this thread a prehab/posture log, and i'll post before and after photos of everything. Everyone can learn from this thread.

I basically send him all necessary pics and vids and he will assess me based on them. Every now and then I update him with more pics and vids, and if any pains persists or whatever. So I guess this isn't someone who will actually be there to give me a deep tissue massage, but that's fine. I'm getting assessed which is the most important part, and I can do whatever foam rolls and stretches he tells me to do. I can pay $30 to have some asian deep tissue massage me, and I'll tell them which muscles to hit if foam rolling is not enough.

Going to try a new de-loading scheme. This should keep me fresh for a long time. It'll keep me from burning out. Rather than deload for a whole week every 4th week, I'll do a rotating de-load. Example:

Week 1
Mon - A de-load
Tue - B
Thu - A
Fri - B

Week 2
Mon - A
Tue - B de-load
Thu - A
Fri - B

Week 3
Mon - A
Tue - B
Thu - A de-load
Fri - B

Week 4
Mon - A
Tue - B
Thu - A
Fri - B de-load

If you follow just Workout A, this gives the pattern of 4 on, 1 de-load, 2 on, 1 de-load, and repeat.

At the end of the cycle, I'll have a de-load on my last workout of the week (friday), then the weekend off, and then a de-load on the first workout of the week (monday). that should definitely be enough to recoup on a larger macrocycle level.