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Como te queres matar, idiota.

warm up
shoot around -- okay

work
jump rope 20/40x16

cool down
stretch

nice and easy

Quote from: LBSS on November 17, 2010, 04:55:30 pm

Quote from: bball2020 on November 17, 2010, 12:53:01 pm

more thoughts on olympic squats for power squats for VJ..

Power squats do allow you to lift more weight,ala why the stance and bar grip is used or preferred by powerlifting. It puts you in the best position to squat a ton of weight. Doesnt mean it puts you in the best position that corresponds to your particular goal(jumping). Also some argue less stress in certain areas(knees), allowing more long term safety.

olympic squats were in essence used by olympic lifters as a (main)assistance exercise since it isnt an actual olympic lift.  The reason this makes sense is the angles of the clean(and jerk) and the correspodance to the high bar squat. Using this logic, IMO the high bar squat would offer more dynamic correspodance to the VJ.  But as i stated earlier, it is not a directly corresponding exercise to the VJ, as you can easily be able to jump high or train yourself to jump high without it. Still if your sole goal is one rep VJ, or to a less degree RVJ, there is to strong correlation.  Strength is general to sport, and jumping, but exercise selection still need to be based on ur specific goals.

Look, the only thing that puts you in the best position that corresponds to jumping is jumping. Squats are to develop general strength in the legs. Your legs don't give a flying fuck where the bar is sitting on your back. Your own biomechanics and the bar position will place emphasis on different muscles, but if you're worried about it, do other exercises to target the ones you don't feel are getting enough tension when you squat.* Unless you are a power lifter or an olympic lifter, it does not fucking matter one tiny little bit where the bar is in terms of transfer to whatever sport or other activity you do.

*NB: This is a hypothetical you, not talking about you, bball2020, specifically.

FUCK.

if you ain't fuckin', you ain't tryin'

more thoughts on olympic squats for power squats for VJ..

Power squats do allow you to lift more weight,ala why the stance and bar grip is used or preferred by powerlifting. It puts you in the best position to squat a ton of weight. Doesnt mean it puts you in the best position that corresponds to your particular goal(jumping). Also some argue less stress in certain areas(knees), allowing more long term safety.

olympic squats were in essence used by olympic lifters as a (main)assistance exercise since it isnt an actual olympic lift.  The reason this makes sense is the angles of the clean(and jerk) and the correspodance to the high bar squat. Using this logic, IMO the high bar squat would offer more dynamic correspodance to the VJ.  But as i stated earlier, it is not a directly corresponding exercise to the VJ, as you can easily be able to jump high or train yourself to jump high without it. Still if your sole goal is one rep VJ, or to a less degree RVJ, there is to strong correlation.  Strength is general to sport, and jumping, but exercise selection still need to be based on ur specific goals.

Look, the only thing that puts you in the best position that corresponds to jumping is jumping. Squats are to develop general strength in the legs. Your legs don't give a flying fuck where the bar is sitting on your back. Your own biomechanics and the bar position will place emphasis on different muscles, but if you're worried about it, do other exercises to target the ones you don't feel are getting enough tension when you squat.* Unless you are a power lifter or an olympic lifter, it does not fucking matter one tiny little bit where the bar is in terms of transfer to whatever sport or other activity you do.

*NB: This is a hypothetical you, not talking about you, bball2020, specifically.

Get some cornrows

That would complete the look, wouldn't it? Good point.

He said "majority." 900>840, therefore a majority of calories from junk food.

QED, bitches.

Yeah something like 12-13 30's, 2 30.5's and maybe 1 or 2 29-29.5's when I was goofing around at the end and not resting long enough. I was thinking about getting lower, but mostly (especially on the full run-ups) about starting slow and then accelerating at the end. If you look at the vid from the other day, my approach is a lot better than it had been. Still ugly and my plants still suck, but getting better.

neutral focus
SH:SP:SR:SH:SP:SR:SH:SP:SR:SH:SP:SR:
power focus
SH:SP:SP:SR:SR:SH:SP:SP:SR:SR:
speed/reactivity focus
SP:SR:SR:SR:STIM:TEST

I think I missed a SP workout. Will have to go back and double-check. EDIT: Nope, didn't. Anyway, this week hasn't really provided the relief I'd been hoping for work-wise, but at least volleyball was canceled at the gym tonight, so I got to jump at the rim. Jumps weren't extraordinarily high, but they felt smooth and I was consistently getting 30", nothing lower, and maybe 2 30.5".

warm up
shoot hoops
sprinter's warm ups
few tuck jumps

work
15y sprint x4, then
superset x5 -- ended up with about 15 1-step jumps and 8 full run-up jumps
1-step x4, alternate with full run-up x4
15y sprint x1
couple more 1-step jumps
tuck jump 2x20
pogo 2x5
bench 3x5x155 -- form was tight
BOR 3x8x135 -- form tight on 1st and 3rd sets, kind of weak in 2nd
core x3
--ab rollouts x20
--side plank x30s/ea
--poor man's reverse hyper x10

cool down
stretch