Adarq.org

Adarq;

Found a forum post from you long back on CF.com and TNation where you talked about overspeed training and your experiences.

1. Could you reopen the video that you previously posted? It is now listed as private.
2. Which overspeed system did you use and could it be done solo (without assistance of a coach/another athlete/etc.)?
3. What were your overall experiences, how did you program it into the athletes' training, do you still use it (why or why not), etc.?

Quote from: longvol on May 30, 2011, 09:33:25 pm

Quote from: tychver on May 30, 2011, 05:42:51 pm

How much work have you been doing on specific jumping drills? Used mild-moderate shock training? EDIT: Missed that bit but more details would be useful.

I had a similar thing where at 5'8 with a 170kg ass to floor squat at 80kg I could only just nick the rim despite jumping every second day. Basically as high as I was getting when I could squat 110kg at 70kg, although my standing jump had improved heaps. It took more specific drills, mostly working on feet and ankles for me, and 18-24" depth jumps and my single leg RVJ went up 4" in a month from being only slightly higher than my standing 31-32" to 35-36".

I certainly have not done as much jump specific work as one would if they were focusing purely on VJ. I am definitely not supremely skilled in those movements; however, I never was and I would have though that the general improvement in power/strength and elasticity (evidenced by sprint results) would have resulted in significant improvements in the VJ as well and it just never happened.

I have considered doing a LOT more specific work for the feet and ankles, but am unsure of how to incorporate it and have not seen a lot of significant results from other posters other than random bros who do Air Alert or are basically untrained. I'm far from untrained and my lifting/running stats wouldn't be possible for a person with my talent without a lot of training.

ok so you just pin pointed what you need to do...more jump specific work if you'd like to dunk...you have the lifting numbers it would seem...now work on the movement efficiency and plyometric end of things

Jumping skill can be improved, sure. The fact remains that I have been doing plyos in various forms and excel at a level well beyond casual dunking ability in sprinting (the most 'reactive' active a human can do). I'm not sure how much doing a lot of VJs is going to help--the strength and plyometric ability I've added at this point has account for essentially 0.

I've been a long time lurker of this site and am interested in some insights/thoughts from the folks here--

I started training like many here in my early/mid teens when I got a bit more serious about things. At the time I was 5'7" 155lbs. Played football, ran track, played bball/soccer for fun and all that. When I started, I was about 2-3" away from touching rim and it didn't matter much whether I had a running start or not.

I'll provide my basic stats from when I was a 100% beginner to now (approximately 7 years later):

Then:
5'7"
155-160lbs
Squat 275 a good bit above parallel
PC 170lbs
Conventional DL 315
100m: 11.78fat


5'9"-10"
175-80lbs
TDL: 515
PC: ~320
Squat: 440 below parallel
BP: 355
100m: 10.55fat

Most of my speed improvements have come from my first 30-40m or so--while I used to come from behind in short races, I now am caught from behind in short races.

With all of this, my vertical has improved by about the same amount as my height. I can now, on a good day, grab rim with one hand/dunk a tennis ball from a running 2 legged jump. I can't come close to touching from any 1 legged jumping and there is a tiny differential between my running and standing vertical.

How could this happen? While I don't compete in basketball nor do I plan on ever doing dunk contests, I've always wanted to be able to slam one solidly with two hands. At various points, I have thought it may have to do with ankle stiffness or lack of it--I do tend to collapse a bit on jumps and top speed is certainly not my forte (then again, I'm running much faster than most guys who can dunk and at not a very light weight).

I've done nearly every type of training conceivable at various points for varying lengths. Bro interval running + bodybuilding lifting, CFTS type training, etc. I've never really focused on my vertical, but I have done plyos at various points--from different types of bounding to depth jumps to pogo hops, etc. The only jumps that have seemed to consistently progress to some degree are single leg bounds (like LLLL or RRRR) and DBL bounds. Alternating bounds have somehow had little improvement, any type of VJ has had little to no improvement, etc.

Any ideas or thoughts would be greatly appreciated.