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AREG or biofeedback IS going to be the best way to progress in the future. My guess is, jump whenever you feel like it, don't when you don't. Squat whenever you feel like it. Don't when you don't. Defranco used to say that high rep squat helped build ''elasticity''. I wonder if that's similar to lactic acid helping with tendon stiffness. So maybe training in another energy system creates different changes on the structural level (tendons) that are beneficial to dynamic activities vs. regular low-rep training.

Interesting to say the least.


yup, everything you said basically.. only problem i have is "don't squat when you don't feel like it".. even if i'm tired, im forcing myself to get my sessions in.. surprisingly alot of them turn out to be very good..

high lactic acid environments are great for tendon adaptations, so ya, this high rep lifting, even though it's primarily focused on muscular strength/hypertrophy, is still going to result in plenty of positive adaptations to the tendons & fascia.

high rep heavy lifting is sort of like rest-pause but, you actively rest with the bar on your shoulders etc, and the rest is much shorter.. very effective way to grow/gain strength.. when you hit EVERY MU under a load, your body will try and adapt.. next step, hit every mu under a slightly heavier load, and so on, keep repeating.. the cool thing about 20's is, you can improve your 1RM pretty hardcore without ever going under 10 reps imo.. you can hit 10-20 reps and just have that 1RM skyrocket... for example, my main focus right now is 295 x 20, and then 315 x 20.. so i have to keep hitting 10-12 reps on 315 while trying to push my 295 to 15 and then finally 20 reps etc.. then i move focus to trying to hit 315 for 20, hitting 325 for 10 while pushing 315 to 15 then 20 etc..

it's a very simple "cycle" for improvement.. it's just balls to the F'n wall and don't leave anything in the tank.. and then surprisingly you feel epic-good the next day hahaha.

peace man!

I love it. I'm telling you! Nowhere have I ever heard of someone improving with high-reps squats for athletic gains. I can't wait to see if you're able to maintain top jumping performance even longer from training in LAG-3 bracket.

The only thing I'm wondering man, you say you'll go ahead and push through a squat session even if you don't feel like it, and it can turn out good. Why wouldn't it work with jumps. I'm undergoing high-frequency jumping schedule where I go out for submax dunks everyday for 4 days straight now and my jumps haven't gone down even though I'm aching a little more each day. In fact, today I was able to drop step dunk a 10 ft' and dunk a 9'6'' off my right leg. I'm alternating plants to achieve more neural adaptation. I think that eventually, as I fight and keep jumping, my body might start to get used to it. Plus, I keep pushing even week lactic acid builds up and I get even more powerful. For example. Cold: I was barely jumping high enough to dunk on 9'6''. Warmed and primed: I was tearing shit up. In the past years I never felt that way jumping. I feel like there's more energy I can use for dunking. And it makes me push even harder.

Dunno, we'll have to see in a couple of days how it goes.

btw why the plates under heels?

Pce

OK i cut the bullshit, basically when summer starts, this has to be done, so by June 21st:

Strength Goals: 1.5 BW Squat, 8 Pull-ups, Full Hanging Leg Raise (Now: 1x BW, 4 Pull-ups, Still @ Prone progressions)

Feb. 24 : 77lbs x 5 x 4 Lunges.
                    6 Pull-ups
                    90 degree hanging leg raises x 4

Athletic Goal: Consistent Dunking: 1-leg, Two Hands Tomahawk (Now: Basic two-hander).

Feb. 24 - Meh.

Skill Goals: Crazy Ball Handling (Now: Very good).

Feb. 24 - Meh.


MID-TERM Reality Check: Making the university basketball team.

Ok so 1.5 months later:

Let's review my goals

1- Getting stronger (1.5 BW) 2- Dunk consistently 3-8 Pull-ups + Full Hanging Leg Raise

Results:

1- I can backsquat 200x5 for sets.  So that makes up for 225x1 roughly 1.15 bw. Goes up normally.
Missing a few sessions for school work.

2- Consistent 1-leg dunking, 2-feet is up and down. Definately improved.

3-6.5 Pull-ups PR a couple weeks back, down big since then. Leg Raise is OK.



I'M ADDING ANOTHER GOAL: passing both my math courses:

In order to do so: 1h each courses EVERY DAY.

lefty at 1:10 is nasty.. i just put it in finally, seems like it'll never drop.. no use in cutting it out every time right before i slam it heh.. ok it'll drop soon whatever

<iframe title="YouTube video player" width="640" height="390" src="http://www.youtube.com/embed/FMQo64DzV70" frameborder="0" allowfullscreen></iframe>

''Who said white man can't jump'' LMAO was that random or was it fixed for the vid's sake? Regardless, sick!

He has no clue how much work you put in.

well im trying to get into it, i've definitely been jumping alot more often lately, and even using back 2 back dunk days which i never do.. working on tricks and going submax really helps with that.. if i don't eat right im screwed though with that, in terms of getting good jumps in on back 2 back days.

i tweaked my ham tendon slightly last night foam rolling, of all things.. rolling my left ITB i felt it pull a little.. its bugging me right now, if it feels good tomorrow though i would like to dunk again.. i'd like to dunk every day if possible to be honest.. dunk every day + high rep every day.. just have to auto-regulate my training properly.. if i feel like crap, just go light.. if i feel epic, go all out.. basically if i feel anything less than epic/great, then i should be going submax..

but ya funny you bring it up, im basically high-freq'n my jumps now.. i'd never jump multiple times a day though like im doing with squatting.. takes too much out of me.. a heavy 20 repper has me feeling dead, but nothing like how i feel after a dunk session.. dunk sessions are much worse, everything is fatigued and shit aches.. hah

pC

Haha, I'm beginning to see a pattern here, most ppl really improve when actually practicing jump often. So maybe Raptor was right before, jumping daily with low volume...

We might be on our way to shattering a lot of training conceptions. Have you ever realized that your squatting strangely ressembles what Joe Defranco recommended in the past for the jumpers. What he called 50 rep rythym squats? Ppl bashed that type of training, still, when he used it on his athletes they all improved tremendously.

AREG or biofeedback IS going to be the best way to progress in the future. My guess is, jump whenever you feel like it, don't when you don't. Squat whenever you feel like it. Don't when you don't. Defranco used to say that high rep squat helped build ''elasticity''. I wonder if that's similar to lactic acid helping with tendon stiffness. So maybe training in another energy system creates different changes on the structural level (tendons) that are beneficial to dynamic activities vs. regular low-rep training.

Interesting to say the least.

Better.

Post some impressions too mang, it helps to capture the feel of the session. I can't believe NOTHING happened for you today. Tell us more. Unless you were just going through the motions today... (wrong wrong)

@ Rix

hah! I haven't even posted a vid, so you're doing better in that regard. But my PR was totally unexpected. I'm back to jumping levels from a year ago and then some.

a dunk off 2 feet is still business man. And I wasn't able to replicate it yesterday, I was only able to throw it down off 1.

@ Darqui

LOL yea I know I know. Wtf is going on?!!!  



NEW PR today: Parallel Pin Squat 199 x 5 x 4

really explosive. after a week not squatting, that's a 15 pounds increase. At least I'm squatting over my own bw now (190-195 lbs).

I know it sounds like I'm super weak, but like shown in my old dunking video, I've got long legs, so maybe I'm able to express power better or something.

On April 1st:

Tomahawk Dunks on 10' rim off 1 leg

Standing 2 hand dunks

Reverse off 2 feet with run-up