Adarq.org

Quote from: acole14 on March 06, 2013, 04:53:24 am

Quote from: UAcompression on March 05, 2013, 12:28:09 am

Were you somewhat fit/active prior to 2011?  Because to have an 29" SVJ at march 2011, is quite incredible, and i'm guessing that prior to 2011 you had some decent strength.

It's not that incredible I think. Athletically I've always been "above average", not elite but competitive, and also played ball a lot around 15-16y.o....I think you'd find most people in that category would have acceptable SVJs without much specific training for it.

Not incredible but not half bad either.  At Vert gym I was able to test some graduating high school kids; they were decent track athletes (the best were low 11 100m, ~38 300m hurdles), football players, but none were extensively weight trained.   What was surprising was how divided the jumping was by height.  None of the taller kids (6''2 + ) jumped higher than 26 inches, none of the kids over 6 feet went over 28, and a couple of the shorter guys got into the low 30's.   RVJ they all went much higher and the division on height was much less.   Anyhow, a fit athletic kid jumping 30 inches suggests pretty good potential.

Thanks man, interesting observations. I'd love to see a study on femur/tibia lengths, height and SVJ in trained individuals and see if there's any correlation.

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Gym - Strength block week 1 (yesterday):

Full warmup, foam roll, mobility, glute/VMO activation

Squat: warmup, 2x6@60kgs, 2x6@100kgs --> starting nice and easy, will obviously ramp this up. Was sitting back on my heels a lot better today.

SL TKEs: 2x20/leg@15, 2x20/leg@20kgs

UB: Bicep, BW dips (3x8)

My rough plan for this block was 2x/week squatting (1x6 and maybe a 4x8 depending on how my body handles that volume) + calves, 1x/week RDL+assistance+core and 1x/week 30min core session. I might hold off the RDL for this week because I'm a little worried about this minor twinge in my glute, could be piriformis/sciatica nerve pain coming on. It feels normal today after squatting yesterday, will see how it holds up. I cannot be bothered dealing with another thing right when I'm trying to build my strength up again.

high bar or low bar?

High bar.

I paid 210$ for my AdiPowers with shipment included. But I was like "hey, if I'm going to invest into this, then these money will be good invested" so I just did it and didn't worry about anything else.

They look pretty good. I will get something like that or the AdiPowers eventually, just need to save a bit! If they make as big a difference as everyone says then they're probably worth it.

Core session:

Same as last week, 30 mins, pretty tough, we also did some abductor and lower back work with those pull-apart band things. I think adding this in will help my squats/jumps in the long run if I can get to it every week. Really generating a lot of ab/oblique soreness.

(DISCLAIMER: I am not saying core work is the key to big vert gainz/instant inches. )

Yeah $200 is pretty pricey for gym shoes. On the other hand it's a 1 off investment that'll last for a long time and will defs help with squats. Let us know when you get em

Thanks all for the advice, I had a more extensive look around and there's no decent pairs under $200 online or in-stores, those Wei Rui ones look good but they're sold out in every size except 36-37 so looks like I'm just gonna have to save up!

Gym - Strength phase Week 2:

Foam roll warmup/activation (glute bridges, TKEs)

Squat: warmup, 1x6@110kgs, 1x6@115kgs --> pretty good, form felt really good on the last set.

TKEs: 2x20/leg@15kgs

Dips: 3x8

Bicep stuff

BW: 78.0kgs

Did the 30min core session two days ago, it was intense as usual.

Gym:

Usual warmup/activation (glutes, TKEs)

Squat: warmup, 1x6@60kgs, 2x6@120kgs

TKE afterwards, 2x20@15kgs

Dips: 3x12

Random bicep, seated rows

BW: ~78kgs

Quote from: acole14 on March 06, 2013, 08:53:38 pm

Thanks man, interesting observations. I'd love to see a study on femur/tibia lengths, height and SVJ in trained individuals and see if there's any correlation.

The study has been done in recreational athletes.  http://www.ncbi.nlm.nih.gov/pubmed/16503672

Only foot length had any correlation to vertical jump.   I don't think you are going to find a significant difference in trained athletes as far as tib/femur and SVJ goes.   In general the advantages somewhat balance out.  Lankier longer femur guys will have an obvious leverage advantage IF they have equal strength levels through the range of motion... which they usually don't because they have to do a lot more work.

Cool, thanks for the link. Interesting stuff.

Gym:

Activation/warmup

SL TKEs: 2x20/leg@15kgs

RDLs: 2x8-10@30kgs (warmup), was going to do heavier but I went at a bad time, Friday afternoon so all the racks were taken, got sick of waiting so I just did some weighted back extensions instead.

Back ext: 2x10@6kgs, 1x10@16kgs

Close-grip pullups: 2x8

Crap workout, probably worst in awhile but it's just an assistance session so that's OK. I really hate my crowded gym sometimes, wish I had the space/time/money to set up a low-key home gym like entropy or adarq, just a rack w/pullup handles, barbell, weights, maybe few kettleballs. That's my dream anyway