Author Topic: a fast and explosive donkey! (Read 1860296 times)

LBSS · « **Reply #1725 on:** April 02, 2013, 11:11:01 am »

yep, took vid yesterday as a matter of fact. there are some earlier ones, too.

last night:

<a href="http://www.youtube.com/watch?v=T8TDxpgiTlI" target="_blank">http://www.youtube.com/watch?v=T8TDxpgiTlI</a>

last november:

<a href="http://www.youtube.com/watch?v=fkGWtN9Kwpc" target="_blank">http://www.youtube.com/watch?v=fkGWtN9Kwpc</a>

LBSS · « **Reply #1726 on:** April 03, 2013, 10:39:31 am »

no comments on the jump videos?

last night:

WEIGHT: ???
SORENESS: calves, soleus
ACHES/INJURIES: back not aching or hurting but feels a little weak
MENTAL STATE: very tired, otherwise okay

- SMR/stretch x 45 mins

Raptor · « **Reply #1727 on:** April 03, 2013, 11:14:01 am »

Nice shoes.

Raptor · « **Reply #1728 on:** April 03, 2013, 03:01:48 pm »

Actually, the front squat is not a bad idea.

LBSS · « **Reply #1729 on:** April 03, 2013, 04:40:07 pm »

Quote from: UAcompression on April 03, 2013, 03:54:28 pm

it is certainly a good idea. and calves. since he is posterior chain dominant jumper...

question- do leg extensions help the quads?

lol'd in real life.

also, true about front squats. although it's funny, my quads certainly don't lack size. maybe i just don't activate them very well, or something?

LBSS · « **Reply #1730 on:** April 03, 2013, 09:55:25 pm »

WEIGHT: 177
SORENESS: none
ACHES/INJURIES: left shoulder, wrist, and elbow, lower back/sacrum
MENTAL STATE: trying hard to focus but not quite all there

- warm up

- rudimentary hops

- jump squat 30 x 3,3

- SVJ x 9
ugh, super unexplosive. all ~25 or a bit below. poor. funny, though, days when i feel good are only an inch or 1.5 higher.

- squat 345 x 0; 250 x 4,4
warm ups felt good but only went halfway down on the 345, i would surely have failed it. did the 250s as paused reps.

- OHP x 0
left shoulder wigging out and i need someone to show me how to do these. i don't get it.

- DB OHP 40s x 4
shoulder still not happy

- paused DB bench 50s x 5
whatever, but i did it so logging it

- S1: band resisted reverse crunch x 10
- S1: pull up x 7,7,6,6
- S1 info: 4 rounds, 30s between exercises

- stretch

what the hell, why am i so broken. the low back thing i think is fallout from the PR on monday, think it took a little more out of me than i wanted to believe at the time. oh well.

going on a short vacation on friday that will probably include some basketball and definitely some hiking.

Coges · « **Reply #1731 on:** April 04, 2013, 01:38:38 am »

Quote from: LBSS on April 03, 2013, 09:55:25 pm

- OHP x 0
left shoulder wigging out and i need someone to show me how to do these. i don't get it.

What's your grip width like on the OHP? I remember every video/tutorial I watched advocated a shoulder width (false) grip on these things with using the lats as a shelf and all that jazz.
I used to get massive right shoulder impingement with these and also with bench. I moved my grip width out by about 2-3 inches and it made the world of difference. That and some dedicated upper back work (band pullaparts, etc).

This may have no bearing on your shoulder as you also experience the pain with the DB but either way.

AGC · « **Reply #1732 on:** April 04, 2013, 01:49:00 am »

Quote from: LBSS on April 02, 2013, 10:14:01 am

@vag: yeah, i don't get it either.

What's not to get? You're unexplosive, do something about it!

vag · « **Reply #1733 on:** April 04, 2013, 04:50:57 am »

^^^
I don't know guys. Ok, RFD is very important, quad/hip dominance too but i feel there is something more weird/uncommon here.
It is not just a 2*BW squat in the equation. LBSS is almost 6', healthy, fit, lean, practicing a competitive sport, doing his plyos and jumps ordinary...
RFD or quad/hip dominance should be the reason why his SVJ is, say, 32'' and not 37''.
25'' just doesn't make sense!

AGC · « **Reply #1734 on:** April 04, 2013, 06:55:26 am »

Quote from: vag on April 04, 2013, 04:50:57 am

^^^
I don't know guys. Ok, RFD is very important, quad/hip dominance too but i feel there is something more weird/uncommon here.
It is not just a 2*BW squat in the equation. LBSS is almost 6', healthy, fit, lean, practicing a competitive sport, doing his plyos and jumps ordinary...
RFD or quad/hip dominance should be the reason why his SVJ is, say, 32'' and not 37''.
25'' just doesn't make sense!

IMO, he's got to try something else. Clearly squat strength just isn't correlating with his jumping right now. It's always the same thing though...everyone suggests a million different ways he can get back on track in regards to jumping high enough to dunk (which is totally achievable for him - he's not trying to join TFB) but nothing actually changes. Here's just a small selection:

Quote from: T0ddday on February 11, 2013, 08:17:31 pm

My biases aside, you might consider switching up your squat form just to have a break from squatting. Some front squats or pause squats might be good to incorporate.

Quote from: Raptor on February 21, 2013, 11:22:41 am

That's what I said to him too. It appears LBSS has very strong hips but is lacking in quad and calf strength/efficiency/power. If he gets that up then... you know...

Quote from: vag on November 30, 2012, 03:49:46 am

I agree with acole , you always neglect p-chain if i am not wrong. Put some RDL/BSS somwehere in there and stick with them , progress until pchain is strong.
Edit: I also agree with raptor on the other thread , you also neglect calves.

Just my 2 cents.

Quote from: steven-miller on June 15, 2012, 09:20:03 pm

My advice would be to focus on basic strength work and a form of max effort jumps. Squats, deadlifts and one(!) explosive lift (preferably powerclean) should be that basic strength work and max effort jumps can be done in addition. If you have to, keep the BSS if you are interested in single leg jumps as well. If you squat heavy on Monday, you might do them on Wednesday, so that Friday can be squats again. You have to treat them as a main exercise for them to be of any worth IMO.

Quote from: Raptor on March 01, 2013, 07:22:36 am

You should really go with an explosive schedule for the next few weeks...

Sure we've had these discussions before but you never did anything like this... it would be interesting to see what you'd gain out of it.

And even from the man himself:

Quote from: LBSS on April 22, 2012, 06:31:12 pm

someday i would like to have a truly decent squat, but that does not have to be right now. i should be focused on jumping, speed, and explosiveness.
going to regroup and come up with a better plan. i love squatting to the point where it's gotten in the way.

I don't want to sound like I'm having a go at LBSS, I really want to see him dunk probably more than any other member with that goal, it's just frustrating to see that he essentially keeps doing the same thing with no change in results. I would love to see him really change up his training for a sustained period of time and just see what happens. I know how changing up my training from random squat/sprint sessions to a more regimented periodisation routine helped me break through some plateaus last year. Will the same thing work for LBSS? Maybe, maybe not, but at least by trying something else we'd know more about what does and doesn't work for him, because, as Vag said, he's an unusual type of athlete to say the least. IMO, whatever it is, JackM split, track training with Avishek, Joel Smith 1-legged program, at least it's trying to challenge the current situation of big squat, low jump in some way.

Raptor · « **Reply #1735 on:** April 04, 2013, 07:27:22 am »

I'll write an article these days about how similar your body is with a car and how similar jumping is with driving that car... if you think with that perspective, with the engine power being the posterior chain, the brakes being the quads, the suspensions&tires being the calves and shoes, and you driving the car fast being jumping then it's easier to think what you're lacking IMO.

Obviously the biggest difference would be the quads since you can use the quads as both breaks and power generators (calves too, but to a much lesser extent).

So basically LBSS has to ask himself if he's missing the horsepower to get there or if he doesn't drive often enough/efficient enough to finish the race faster with the engine that he already has.

I still maintain that he'd be better off RIGHT NOW doing an explosive FOCUSED template for a few weeks and see what happens. Like what I'm currently doing right now, basically very little strength work at all. Just jump squats + depth jumps in kind of a big volume, and some very explosive squats with 60-70% of 1RM (high bar). I mean what can you lose, seriously?

If not that, then a ton of jumps at the rim trying to get smoother/faster/more coordinated/more elastic/more relaxed etc etc etc and finally, more explosive. Some people build their car all their lives but never actually drive it fast.

LBSS · « **Reply #1736 on:** April 04, 2013, 12:53:34 pm »

thanks to you guys, especially acole. you're right, and i was just thinking that last night, that i basically need to get away from squatting as my central exercise for a while. it isn't working. part of the problem for the last few months has been unavailability of basketball courts. i haven't practiced DLRVJ in literally months. now that the weather is back to being reasonable it's time to find a way to get back on that horse. it's the whole point, after all.

raptor, i like the race car analogy. you made that on fb the other day, right? i saw it somewhere recently.

Raptor · « **Reply #1737 on:** April 04, 2013, 01:07:00 pm »

Yeah I did it to Jordan Kilganon in that dunk facebook thread... I plan on writing a complex article with that in mind because obviously some things are NOT the same so... it's easier to think about stuff when you put it into perspective IMO.

LBSS · « **Reply #1738 on:** April 04, 2013, 03:08:51 pm »

Quote from: UAcompression on April 04, 2013, 03:02:36 pm

it seems like your descent on the SVJs are too tense. it should be more of a natural descent that kind of correlates to the best depth jump u can do. like if it's too tense or fast or too soft and relax you won't get the most out of it. that's why the best jumps are always done when you are not trying to jump your highest... when you are just in the moment...

probably true. that's certainly subjectively true, my best jumps feel "looser" than average.

AGC · « **Reply #1739 on:** April 04, 2013, 09:45:35 pm »

Quote from: LBSS on April 04, 2013, 12:53:34 pm

thanks to you guys, especially acole. you're right, and i was just thinking that last night, that i basically need to get away from squatting as my central exercise for a while. it isn't working. part of the problem for the last few months has been unavailability of basketball courts. i haven't practiced DLRVJ in literally months. now that the weather is back to being reasonable it's time to find a way to get back on that horse. it's the whole point, after all.

No worries at all mate, and like I said, I don't want to sound like I'm calling you out because you've been killing it consistency-wise for so long (way longer than most people would commit to). IMO, you definitely have the tools to increase your explosiveness and the other factors that might be lacking right now because you've shown you can improve your strength to a exceptional level (2x BW squat is no joke, I think JackW or KellyB said it shows you're within the 95th percentile of athletes). It's just a matter of working out the specific adaptations your body needs to turn that strength into height! Now go get it!!!!!!!

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