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Decided to just start logging each session from now on to keep track of progress. My aims for Dec are:

- Full mobility of left knee, able to hyperextend/tense VMO without discomfort. Do rehab exercises everyday (foam rolling of entire leg and knee, gentle straightening and flexing of left knee to point of discomfort, stretching). Heat packs 3x/day and Epsom bath 1x/day.

- Core: Able to do 2x(2min front plank + 1min30s side planks) --> kellyb's core strength tests (this should be easy, will increase if I reach it too fast)

- Maintain good UB strength (Push: 90kg bench x 6, 50kg military press x 6 \\ Pull: 5x6 pull-ups, 30kg preacher curl x 6)

- Work LB muscles (doing what I can) - using cable machine/leg curl atm

Gym:

Foam roll warmup

TKEs: 3x20/leg@5kgs

Core: 3x(1 min front plank, 45 sec side planks) \\ Roman chair crunches: 3x25 (legs down)

LB: 4-point hip/glute raises using cable machine (2 sets per leg@20-30kgs) --> I really like doing this as I don't have to bend my leg

UB (pull): Lat pulldown: 4x8@55kgs \\ Concentration curls: 3x6-8/arm@15kgs

With 41cm neck and 179cm height I got:

0%   72.49
1%   73.33
2%   74.17   Essential Fat
3%   75.06
4%   75.95
5%   76.86
6%   77.83   Athletes
7%   78.79
8%   79.78
9%   80.82
10%   81.86

80cm waist so ~8-9%, mostly in line with other online calcs I've used.

you mean...i should consciously practice...good form?



in all seriousness, that is good advice and i'll take it when i get the chance. thanks to both.

Lol, I guess I was asking for that. I know it's easier said than done of course.

On-topic: Awesome video, never really thought about the forefoot thing before.

I guess you have to ask yourself: how much of a factor is squatting strength in your jump? I guess DL is more reliant on quadriceps strength, but hams, glutes and calves are all important in producing some force as well as your stabilising muscles for the transfer of speed --> plant. Maybe you need to do more assistance exercises for those parts. Do you do (R/SL)DLs, weighted calf raises or BSS? Maybe you could throw them in.

Also, will squatting heavily and gaining weight really push you towards your goal faster IF your goal is to dunk on a 10' rim and 7'6'' reach? With all due respect to KF and steven-miller (not that he's around any more), I think your strength levels are good, and given that (as I said a few weeks ago), there is such a discrepancy between your boss squat numbers and your SVJ, there is still a lot of potential to be tapped into, and that extends to your running as well (as I said a few weeks ago, if you could improve your explosiveness to the point where your squat/SVJ makes sense, then your running jumps would have to benefit as well).

Don't blur the line between strength numbers and jump height too much, unless you're just intending to SVJ dunk. Then it's very important. I don't think it's too far-fetched to say that the running jump is more dependent on speed utilisation and stability in the plant phase than raw strength. In an ideal world (I know you prob can't do this atm) you could maybe utilise more track work, and more pure jumps sessions just focusing on training your body in the motion of the DLRVJ. I know you did do a lot of DLRVJ practice in the past, but it was always within a mixed workout. Maybe that prevents you from truly giving a max effort jump. I think that's key to making progress, actually getting to your max jump once every 2-3 weeks in a periodisation setup.

Given all that, if you really can't access the proper facilities to do track work and jumps at 10' ring, then squatting + eating hard could be the way to go. I'd consider  Raptor's setup though, or just a set-up where the focus is to increase your explosiveness so that your SVJ is around 35'' without too much of a BW change. Something like:

Day 1: Quad/calves - whatever you want to do to strengthen these - squats, calf raises etc. Maybe work up to heavy 1x6 (not too much volume but good for strength work).

One really good day of rest

Day 2: P-chain work - BSSs (for glutes), RDLs, maybe lunges.

Another really good day of rest

Day 3: Explosive work: Light pogos/tucks/depth jumps, then loaded rhythmic jump squats, KB swings (these are badass). Shouldn't fatigue you too much. Get a shitload of rest this night, and eat well.

Day 4: Good warmup, then 10-15 SVJs, record each one, stop when you're dropping off.

Rest, then start again. Keep doing this until your SVJ plateaus, then maybe look to start a block of RVJ/speed work (if possible). I have NO idea if this is an optimal set-up, I'm sure others would change the order or whatever. But something along those lines where your explosiveness/SVJ is the main objective in the short-term rather than packing on more mass/strength.

Sorry for the long post, just got rolling a bit  .

<a href="http://www.youtube.com/watch?v=FjECOakCpt8" target="_blank">http://www.youtube.com/watch?v=FjECOakCpt8</a>

Quote from: Raptor on November 21, 2012, 05:16:06 am

Why? What stops you from doing a higher volume if there are more people in the gym? If you can do all those singles and triples then obviously you could do a higher volume as well.

Only one Squat rack in my company gym... and people do incline bench press on it... we are suppose to share equipment also.

I think Raptor's point is that if you had time to work up to a few sets of singles (presumably with at least 2-3 mins between last few sets if they're 1RM sets), then you could knock out a quick 4x10 with 1-1.5 mins rest in-between. I was doing that a few weeks ago and it didn't take me any longer than when I was working up to a heavy 1x6.

Hey Adarq/Lance,

I've been resting the last couple of weeks due to a minor stress fracture in the fibula/tibia head on my left (jumping) leg. It basically feels good to go now, so I want to start phasing in lifts and eventually plyometrics/sprints/jumps when it's had a few more weeks to rest.

My question is, in terms of lifting, are there any lifts I should avoid during this time (i.e. excessive weight-bearing like heavy squats)? I was doing squats 3x/week before I stopped a few weeks ago (work up to 1x3, work up to 1x6, and a 4x10). I'm thinking the fracture came about from playing basketball and doing max sprints not fully recovered from squatting. Other lifts I was doing include RDL, TKEs on leg extension, power cleans, calf raises (seated and standing with DBs/BB). I also foam roll and stretch the lower body 1-2x a day.

Thanks for any help, appreciate the time.

Ever thought of just working on SVJ for a month or so? SVJ calc says with your squat and weight you could be getting 34''  . If you're getting stuck in the 31-32'' range for your RVJs at the moment, increasing your SVJ to 34'' might help lift your RVJ floor. It's pretty rare to find someone who has a 34'' SVJ and does a good amount of reactive work to not at least get as high in a running jump.

Just a thought, it would be a good psychological boost at the very least to make some gains even if it's not in your desired measurable. I know I got one when I went from 34-35'' to 36-37'' RVJ; it reminds you that your body is capable of meaningful athletic improvements.