Adarq.org

Hmmm. So what do you suggest. Shud I do more jumps without a ball to get a more efficient technique? I'm def starting to suspect the ball and the rim being the culprits in holding me back in mediocrity. I realised that in the accelerometer thread. You guys can get a good workout by jumping at the rim b/c getting a palm over the rim is 30"+ palm touch but for me an SVJ to the rim is only 22" and a wrist touch is a nothing special 27" or whtaever. If i have ambitions of cracking 40" - then jumps at the rim wont mean anything unless im touching deep down my arm but this isn't as really a good workout cos you dont jump up to touch a target with your forearm (who does?) - it works better when you're tryina touch a target with your hand. I get that now. Unless i figure out a way to make a rim 12" higher, it wont be a good workout. But i shud be doing more jumps without a ball (and not talking about jump squats or depth jumps) - so how do i make a good workout with these restrictions? The reason i wanted a device to measure my vertical was to get feedback so i can PR my leap in a workout and get better at jumping over time.

Quote from: maxent on September 08, 2016, 11:00:24 pm

I'm def starting to suspect the ball and the rim being the culprits in holding me back in mediocrity.

Lol

it's a conspiracy 

Hmmm. So what do you suggest. Shud I do more jumps without a ball to get a more efficient technique?

Yes!

I realised that in the accelerometer thread. You guys can get a good workout by jumping at the rim b/c getting a palm over the rim is 30"+ palm touch but for me an SVJ to the rim is only 22" and a wrist touch is a nothing special 27" or whtaever. If i have ambitions of cracking 40" - then jumps at the rim wont mean anything unless im touching deep down my arm but this isn't as really a good workout cos you dont jump up to touch a target with your forearm (who does?) - it works better when you're tryina touch a target with your hand. I get that now. Unless i figure out a way to make a rim 12" higher, it wont be a good workout. But i shud be doing more jumps without a ball (and not talking about jump squats or depth jumps) - so how do i make a good workout with these restrictions? The reason i wanted a device to measure my vertical was to get feedback so i can PR my leap in a workout and get better at jumping over time.

Sure that makes sense, for you a better target would be distance from the top of the square or alternatively, head to the backboard. Both have set heights and are more in your range. Or use the best accelerometer you can get, I wasn't trying to completely badmouth those vert devices in the other thread, they just don't really add much value but if money is no object and they can at least give you a consistent measure then go for one of those.

Quote from: acole14 on September 08, 2016, 11:55:41 pm

Quote from: maxent on September 08, 2016, 11:00:24 pm

Hmmm. So what do you suggest. Shud I do more jumps without a ball to get a more efficient technique?

Yes!

Quote from: maxent on September 08, 2016, 11:00:24 pm

I realised that in the accelerometer thread. You guys can get a good workout by jumping at the rim b/c getting a palm over the rim is 30"+ palm touch but for me an SVJ to the rim is only 22" and a wrist touch is a nothing special 27" or whtaever. If i have ambitions of cracking 40" - then jumps at the rim wont mean anything unless im touching deep down my arm but this isn't as really a good workout cos you dont jump up to touch a target with your forearm (who does?) - it works better when you're tryina touch a target with your hand. I get that now. Unless i figure out a way to make a rim 12" higher, it wont be a good workout. But i shud be doing more jumps without a ball (and not talking about jump squats or depth jumps) - so how do i make a good workout with these restrictions? The reason i wanted a device to measure my vertical was to get feedback so i can PR my leap in a workout and get better at jumping over time.

Sure that makes sense, for you a better target would be distance from the top of the square or alternatively, head to the backboard. Both have set heights and are more in your range. Or use the best accelerometer you can get, I wasn't trying to completely badmouth those vert devices in the other thread, they just don't really add much value but if money is no object and they can at least give you a consistent measure then go for one of those.

No you're right, jump and stretch for a distant target is the most natural way to get the body to figure out how to jump higher and higher. But if rim is too low, then yes top of square is a better height to aim for - but it's not a good target and neither is head on backboard (really?!) - these are terrible targets to aim for. I'm gna figure this out. Have something in mind .. will see it through and report back.

Well that's a terrible dismissal of a perfectly good suggestion tbh. You're 6'4'' right? Every source I can find (this site and elsewhere), plus my own measurements put backboards somewhere between ~9'4''-9'6'' from the ground...so getting hair on it would be 36-38''. Sounds like a great target for you.

Be cool and make your own ghetto vertec like me. Literally took me like an hour to make it once I figured out a good place to put it and how it would move around. Every once in a while I read about one forum member or another struggling to measure reach or not having a good target etc. and I laugh in my head at your pleb struggles. 

I'll take a pic and edit it into this post later today, but it's nothing special. I'm sure you can make a different design to fit your environment/needs, especially if you put some time into it.

you dont jump up to touch a target with your forearm (who does?)

adarq did that for years and is back to doing it again. and for those of us shorties who can't dunk reliably highest-touch is one of the (if not *the*) main training tools.

that was yesterday. i had the worst diet fail i can remember. at one point i was eating junk food just to see if i could. the last thing i remember eating is a bacon and egg mcmuffin and a chocolate top icecream cone ...  at 11:54pm. yikes. fasting today tryna detox and try get back on the wagon. here i am 1 week out from the mr olympia and im eating mcdonalds, kfc, kfc again and then mcdonalds again in that order .. in one day .. interpersed with choclates

---

didnt do sprints yesterday .. or bhts or curls .. so i cud maybe try do them today. will see. also didnt do cable rows or lat pull downs or weighed chinups .. i really shud have tho, mighta grown some muscle but the day was a complete writeoff. anyway enough venting

Quote from: maxent on September 11, 2016, 02:17:02 am

that was yesterday. i had the worst diet fail i can remember. at one point i was eating junk food just to see if i could. the last thing i remember eating is a bacon and egg mcmuffin and a chocolate top icecream cone ...  at 11:54pm. yikes. fasting today tryna detox and try get back on the wagon. here i am 1 week out from the mr olympia and im eating mcdonalds, kfc, kfc again and then mcdonalds again in that order .. in one day .. interpersed with choclates

Why do you think you do this? I understand it's probably only partially a conscious decision and some of it is psychological/mental. I'm lucky in that I never feel the urge to binge on food despite how well training/life is going. But I can't help but wonder how much better you'd be performing if you smoothed over these extremes (obsessive weight tracking <--> food binging).

One of the best points you can make.  Manipulating body weight becomes addictive and it's long term causing failure...

The reason Acole doesn't understand it is because he doesn't constantly fast...

But this pattern is a really bad trap and it's really unhealthy... Basically it is days where you don't eat jump well at this light body weight.  You probably take caffeine or stimulants and this feedback about performance has you floating high and more motivated to stay on your starvation diet...

Eventually you fall off the wagon... This refeed mindset is destructive... Invariably the binge usually comes on a rest day or a bad training day, when you lack the positive reinforcement from gym performance and eat far too much...  You go hyperphasic and your reward system, leptin signaling, and insulin sensitivity gets really thrown... This is supported by new research...  Your starvation diet causes you to lose muscle, your refeeds trigger fat storage, you end up skinny fat! 

Seriously... If you could make this change you wouldn't be stuck below a 30 inch vertical or wherever you are.  You have been saying for years that you have to diet this adipose off... Maybe you do.  But you haven't.  Give up.  Think of it as a one kilo weight belt. 

The formula is simple.   If your fat.  Get unfat.  I don't know if you are "fat".  And I don't know what unfat is for you cause it varies... But.  Fat doesn't work.  So laser focus on getting not fat is what you need.  Don't worry about pushing up your squat goals or anything... Just get unfat.  This isn't a multi year project.  This is a few months for everyone who isn't obese. 

At some point your unfat.  K.  Now stay there.  Make it a goal to weigh the same every morning or night.  Stabilize.  Make that your weight.  Train here.  Achieve here. If you up the workload you may gain a little weight or lose a little weight.  Fine... But it's not the goal.  Stay here for 90% of time. 

Then you have a competition?  Running the 40yd dash at your combine? Need to peak.  Break out the diruetics, caffeine, salt and water manipulation, fasting, etc.  Get dangerously lean for a few weeks.  Take some homo erotic pics like scooby did.  Send them to chicks.  Peak. Jump 45 inches on a vertec.  Run a 4.4.  Do your best. 

Then go back to being the not starved and not dangerously lean version of yourself that you stay st 90% of the year.

I hate to keep getting on you but this is the formula for all successful athletes. 

1) focus primarily on weight loss when out of shape/fat after injury, layoff, etc
2) 90% maintaining stable bw and making gains
3) cutting and manipulating body weight sparingly for championship events


You decide where you are.  I think your lean enough.  I think your at step 2.  Where Acole, LBSS, kingfish, almost everyone on the board is and should be.  When you watch KF dunk videos he is in stage 3.  But it's rare. 

But I don't know.  Maybe your on step 1.  If you insist you are then you are.  So give your self a time limit.  You weigh 77 kilos and truly believe optimal non fat for you is 75?  You know better than anyone.  So give yourself a time limit.   4-6 weeks.  Get under 73 kilos (gotta get to 73 to stabilize at 75).  Go for it.  Don't cheat your diet and don't make training goals that require calories). 

After those 4-6 weeks of you fail or win move to step 2.

Just my two cents.