Adarq.org

At least we know one thing ^^^

You look at the ground when you bound and depth jump. If you make an effort to look forward and rebound as soon as you hit the ground you're going to do so much better at both these exercises.

Jump session

Several SLRVJ attempts, mostly submax

Few DLRVJs/SVJs

Game of basketball after

Track - low intensity stuff

Warmup

3x50m sprints

3 sets of single leg line hops over 20m

3 sets of double leg line hops over 20m

2x40m of 1-2-3- jumps (around 8 jumps total)

Jump testing

Here's a video of my standing reach measurement (since it fluctuates with shoes/time of day)

<a href="http://www.youtube.com/watch?v=VQKP6ecSchk" target="_blank">http://www.youtube.com/watch?v=VQKP6ecSchk</a>

Best SVJ - 85cm/33.5'' (hit fourth rung, 313cm - 228cm)  :
<a href="http://www.youtube.com/watch?v=ei2znSubjWc" target="_blank">http://www.youtube.com/watch?v=ei2znSubjWc</a>


Best DLRVJ - 88cm ~35'' (hit fifth rung, 316cm - 228cm)  :
<a href="http://www.youtube.com/watch?v=9UT5kxwtum0" target="_blank">http://www.youtube.com/watch?v=9UT5kxwtum0</a>


I missed filming my best SLRVJ because the memory card filled up as I recorded it and it didn't save (yes I know, very Rip-like lol). It was about the same height as the DL jump (hit the fifth rung) so maybe equal with SL PR. Here's my next best but not as good (the camera slipped a bit but you can see the jump):

<a href="http://www.youtube.com/watch?v=bY0Mk0g6Z_A" target="_blank">http://www.youtube.com/watch?v=bY0Mk0g6Z_A</a>

Pretty happy with the jumps overall, especially since I didn't really have much of a run-up on my deck (as seen in the DLRVJ attempt). Will try to get a proper video of some SL attempts next time.

Double leg jumps look great. Man you really went ATG on that standing VJ attempt...

In the one leg jump you pre-program yourself to push with the jumping leg... you come in with a bent leg and "push yourself up" instead of using it as a lever but... I mean, your form looks more like you're going to attempt a one-leg bound forward than actually going up.

Yeah I see what you mean. I almost think I'm naturally a double leg jumper because I've always had trouble getting SL jumping technique right...

Thinking of moving into an explosive phase now with one jumps/bounds, one pure jump and two gym a week doing less volume, really focus on getting technique down. Just want to try and maintain 1RM squat if possible by doing [low rep + heavy] one day and [high rep + speed] the other.

Yeh i hate public holidays and shit coz the gyms always closed and than it messes up your routines coz you got to work around it and train on different days. Your SJV looks sik btw.

Also i was just wondering where abouts you buy your spikes from? If you purchase your spikes online can you hook me up with a website or something. Cheers acole.

Track

Warmup

4x50m sprints

LRLRLRx4x30m, LLRRx2x30m, LLLLx3x20m, DLx2x20m

Depth jumps: 2x6@24''

Alt bounds:
<a href="http://www.youtube.com/watch?v=iR19PVWEMmQ" target="_blank">http://www.youtube.com/watch?v=iR19PVWEMmQ</a>

SL bounds:
<a href="http://www.youtube.com/watch?v=X71dXIEjPh4" target="_blank">http://www.youtube.com/watch?v=X71dXIEjPh4</a>

I think my technique is a little better for the SL, have no pain at all from doing them compared to last time. Can still be improved though because I seem so slow off the ground!