Adarq.org

my ankle is sore all the time after running, will this help or make it worse?

thanks man

oh ya, forgot to add that........

Not sure you got Andrew in the best of mood. He's going to say "go negative" and "get your bodyweight to 100 lbs".

Figured I'ld ask the head honcho to get some answers & some questions off my chest.

1) Over the past few months, I did SS and got my bw up to round 173ish but I felt bloated as hell and nasty. I'm pretty hardcore ectomorph - I'm 6"2 and only 163 lbs right now (very low bf). Currently doing All Pro's and just finished a cycle (160 x 12 for squats was done comfortably... I'm weak). 

Any tips for what vertical jump program I should follow - or just general stuff I should know? My squat numbers aren't high relative to my bw so should I be concentrating in upping my strength first? I want to dunk lol.

well ya you should be focusing on strength.. keep your bodyfat levels low, eat big the day before important lifting so you can really push yourself in the weightroom.. but ya you need a much bigger squat.. lance has some nice programs in his subforum on this site..

general stuff is, focusing on speed at transition (from eccentric to concentric) then focusing on speed on concentric.. eccentric can be controlled, but that transition + eccentric has to be speed focused.. need to squat that style, not blow up bulk style, improve calf/hamstring/glute strength (calf raises, ghr's, lunges/reverse hypers) etc.

it all comes down to relative strength.. got to get stronger.

2) The CALL EM out threads are hella entertaining. But which programs are do u approve of? I'll be a junior this year and I want to transition to a guard... I suck bad at parts of my bball game though. Dribbling, shooting, just having confidence in my game... all things I need to massively improve on.

I have 2 months to put work in... was gonna buy Taylor Allan's program but after seeing all these scammer threads, I'm having doubts and I'm getting confused on how to do.

not sure really, i mean ive only skimmed a few of them, vjb looked good.. im not really into programs, everything im into is custom or very simple templates, such as my intro block, lance's programs he provides on here, jackM split, mebm/ltmp stuff etc.. just simple stuff.

as for your bball game, spend most of your time there.. weightroom stuff is important but shouldnt take priority over improving your bball game.. weightroom sessions can last 30-45 minutes while still getting in tons of work.. so if you could do that 3x/week, you'd be fine.. bodyweight stuff can be done whenever.

pC man

Quote from: T0ddday on September 09, 2011, 06:04:54 pm

Quote from: adarqui on September 09, 2011, 02:48:54 am

Quote from: taylorhorton on September 08, 2011, 02:08:29 pm

darq, im trying to really focus on my single leg jumping now for basketball. lots of situations where I could dunk but I just lay it in because my single leg jumps is far behind my double leg. got my first slam off 1 leg today (posted video in PR thread) but i want to continue to get better at it. since youre focusing more on it lately, do you have any suggestions as to what I should be doing? if i am going to work out two times a week, what do you suggest I do on each day for my single leg in terms of lifts, plyos?

well take it slow, congrats on that pr.. i always go too hard and now i got tendonitis from slrvj'n, in my left knee.. lool

things that help slrvj are single leg pogos, walking lunges/bss, single leg calf raises, and bounding.. as well as squatting etc..

if you got in some bound progression or single leg pogo, squat, lunge or bss, single leg calf raises, etc.. that'd be good.

pc man

How long do you shut it down when you get knee tendinitis?  Do you do anything specifically for prehab to avoid it.  I used to get what I thought was knee tendinitis from track work but since I started dunk practice my knee pain is incomparably bad.  It goes away when I don't play basketball but comes right back when I jump on hardwood. 

shutting it down for dunking -> 1-2 weeks unfortunately.. my left knee is destroyed from the slrvj's, seems like VL tendon, feels so weird..

sucks about your knees man.. ive delt with lots of knee issues over the years so ive learned to work around them, ,but it's damn annoying.. im changing up my training hardcore anyway so, eventually everything will work itself out.

peace man

Daaamn.  1-2 Weeks?  I gave it 4 days but then I was only able to do about 3 jump attempts before that and some newfound achilles tendonitis started giving me problems.   Do you do anything in particular for these injuries besides rest and ice?  I decided I am still just too heavy (~5'10 200) for jumping and will be dieting to 170-180 in the next couple months.  I hope that will help, but in the meantime is there any specific advice to get me ready to jump on a basketball court?  Funny thing is I can bound pretty easily on a mondo track but something about the hardwood really makes things rough. 

Quote from: adarqui on September 10, 2011, 02:31:32 am

Quote from: T0ddday on September 09, 2011, 06:04:54 pm

Quote from: adarqui on September 09, 2011, 02:48:54 am

Quote from: taylorhorton on September 08, 2011, 02:08:29 pm

darq, im trying to really focus on my single leg jumping now for basketball. lots of situations where I could dunk but I just lay it in because my single leg jumps is far behind my double leg. got my first slam off 1 leg today (posted video in PR thread) but i want to continue to get better at it. since youre focusing more on it lately, do you have any suggestions as to what I should be doing? if i am going to work out two times a week, what do you suggest I do on each day for my single leg in terms of lifts, plyos?

well take it slow, congrats on that pr.. i always go too hard and now i got tendonitis from slrvj'n, in my left knee.. lool

things that help slrvj are single leg pogos, walking lunges/bss, single leg calf raises, and bounding.. as well as squatting etc..

if you got in some bound progression or single leg pogo, squat, lunge or bss, single leg calf raises, etc.. that'd be good.

pc man

How long do you shut it down when you get knee tendinitis?  Do you do anything specifically for prehab to avoid it.  I used to get what I thought was knee tendinitis from track work but since I started dunk practice my knee pain is incomparably bad.  It goes away when I don't play basketball but comes right back when I jump on hardwood. 

shutting it down for dunking -> 1-2 weeks unfortunately.. my left knee is destroyed from the slrvj's, seems like VL tendon, feels so weird..

sucks about your knees man.. ive delt with lots of knee issues over the years so ive learned to work around them, ,but it's damn annoying.. im changing up my training hardcore anyway so, eventually everything will work itself out.

peace man

Daaamn.  1-2 Weeks?  I gave it 4 days but then I was only able to do about 3 jump attempts before that and some newfound achilles tendonitis started giving me problems.   Do you do anything in particular for these injuries besides rest and ice?  I decided I am still just too heavy (~5'10 200) for jumping and will be dieting to 170-180 in the next couple months.  I hope that will help, but in the meantime is there any specific advice to get me ready to jump on a basketball court?  Funny thing is I can bound pretty easily on a mondo track but something about the hardwood really makes things rough. 

well i rarely rest.. i do ice alot though

ya well this is a really fubar'd tendon, so i def suspect itll take more time to heal.. it's starting to allow my leg to put more power out though, even though it's hurting, so that's a good sing.

as for issues like tendonitis etc, it all comes down to progressing volume slowly and really focusing on getting in shape.. that would mean more submax stuff on hardwood for say a month or so, very low volume of max effort jumps on hardwood.. unfortunately sometimes it just takes more time, but u'd be better in the long run working on submax for a while, while you get your weight down etc.. getting your weight down should help alot.

icing helps alot with my tendonitis issues, so does 'stretching', even tho when i overdo stretching ive actually caused tendon issues.. heh.. other than that, really low impact but high volume exercises can help, such as jumprope etc.. those small impacts can help prepare you more for the big ones.. something like 8-10 sets of 300-400 turns each set would be pretty decent fitness.

peace man.. on that note, my body is JACKED UP.. hah