After today's 100s and 200s I feel like my anerobic endurance is pretty decent cause I was running them with a friend and he was finishing like 3-6secs after me on the 100s and 5-10secs on the 200s. But then we played flag football later and he was one of the best players.
Yeah, really a good example of how endurance is so sport specific. I don't like to even get too scientific about the anaerobic/aerobic breakdown and I like to just call it sport-specific endurance. I train with a couple 400m hurdlers who are by most measures in far better shape than me... However, one of them is trying to play football and after practice we do route drills, one the other was shocked at how out of shape I seem for the track workout but during football the tables are turned. We are basically running hi-intensity 10-40yd routes, outs, hitches, posts, etc, we probably run a route every 2-3 minutes. I am ready to go and fresh for each route but the other guy gets gassed, football specific endurance... The other guy is a 46 second 400m guy and he even mentioned how he tried to play pickup basketball and realized how out of shape he was for basketball... Both basketball and football (especially football) have tons of breaks of up to a minute between every hard play - being in shape here is almost completely about how well you can recover between reps to regain maximum power for a very short burst... Because you described frisbee as more soccer like the 150 workout is more ideal for you because it's low-intensity periods to recover rather than complete rest...
The workout I did had much longer rests than the one you suggested. That 400m followed by 150s workout seems much more difficult to me cause there's no stopping at all: even during the break you're either doing pushups or jogging to the next 150. That sort of consistent running destroys my back and diaphragm the most usually.
Drop the 400m. Stick to the 150s and pushups. You can be a little bit more liberal with the jog. For the 150's aim for 20-25 seconds and allow yourself 60 seconds to get to the next mark and complete your pushups, it should be 150, jog for about 20 seconds (it's just 25 meters) then rest for 10-20, then pushups, then go.
Here's my jumps:
SVJ current, PR: 31"
RL-DLRVJ current: 34", PR: 35.5",
LR-DLRVJ: 31"? only measured once
L-SLRVJ current, PR: 31"
R-SLRVJ current: 24", PR: 30"
Those are not bad numbers, I would argue easiest bang for buck would be getting those L and R single leg jumps higher..
Any reason why your SLRVJ's are kind of low compared to your DLRVJ? I figured that since you were a power and P-chain oriented athlete your SLRVJ would be closer to your DLRVJ.
The same reason Kingfish can't jump with a runup or off one foot. I don't do it. This is why jumping is a bad measure of power. If I didn't jump at all and relied on simply posterior chain power my max jump would probably be around 35''. But I don't. I rely on power and skill at the movement and it's not an exaggeration to say that skill is worth about 10 inches...
I'm not good at single leg jumping because I don't do it. I've been better but never as good as my peak double leg jumping. I don't like to practice single leg jumping unless my bodyweight is really low, the shock is just too much. I don't like to practice max double leg jumping too much at high body weight either but I find that I can maintain skill by doing drop step jumps and their isn't really a way to keep up single leg jumping that is less shock. The last time I got lean and peaked my vertical I was playing 2 on 2 and jumping incredibly well. Best I ever have in my life. Every time I got past my man, got a rebound, or a back cut I could easily just rise up and dunk it with two hands. In the flow of the game I tried a one footed dunk and I got it down but it wasn't pretty... I did a few to get on video that same day but those are the only single leg dunks I have done in about 3 years... Andrew has motivated me to add penultimate jumps to make practice when I do focus on vertical so my one footed jump isn't so pathetic, but in general unless you practice something a lot it's not good...
Any reason you think strength SLRVJ jumpers have worse technique? By "strength SLRVJ jumper" I just meant that i do better with a longer ground contact time. I try to get low on my approach that helps a lot. But you can't really do that with 1 step short ROM
Well, in general there are good strength vertical jumpers... There are some ok DLRVJ strength jumpers, but there are no good strength single leg jumpers... I mean think about it.. Each jump has a tradeoff. Vertical jump has the longest ground contact time and allows for the greatest knee bend as you can explode out of a full squat if necessary like Kingfish and LBSS do... When you move to DLRVJ you give that up in favor of more speed. If you are a "slow" "strength" RDLVJ guy that means you basically run up and squat down and jump - if you jump like this you DLRVJ won't be better than your standing jump...
Single leg jumping is the extreme version of this. You only get to jump off of one leg! I mean how much can you one leg squat? Not much... You sacrifice a lot of power BUT it's worth it because you can keep much more speed in the jump than a two-legged jump... If you spend more time on the ground than most in your single leg jump, well you just are not a good single leg jumper... I'm not a great single leg jumper but I have been better and what practicing the single leg jump will do for you is basically teach you how to block your body better so you can travel upward with more speed... The best single leg jumper is the one who takes off with the highest speed... When I was a decent single leg jumper it always felt very effortless... The mechanically difficult part of the single leg jump is all about the last two steps, do you slow down to dip and drive or do you accelerate to block and fly? It's not easy but it is practicable... Penultimate jumps, one-two jumps over low hurdles, and high speed jumps will get you there... I think you could really surprise yourself if you put work into it...
