Adarq.org

what did you read?

Being English I've read some LeCarre, though I think in a very different context from you. I'll revisit some soon.

You ever read DeLillo? He's got a weird approach to dialogue that a lot of people hate, but a lot of people (me included) love.

WEIGHT: 175.5
SORENESS: hamstrings, quads, glutes, lower abs, lower back, traps
ACHES/INJURIES: none
MENTAL STATE: good, a bit rueful about the soreness

- warm up

- a few SVJ
quite bad, soreness interfering with max effort

- jump squat 45 x 3,3

- squat 315 x 1,1,1
baaaah

- bench 155 x 10+3+3+3

- paused DB row 60 x 10+3+3+3
hard

- BSS x 10,10,10,10,10

- leg press calf raise 415 x 10+3+3+3

- GHR sit up x 20,20
- body saw thing on rings with feet elevated x 16

- stretch

soreness got in the way today. i measured the vent i've been reaching to in the gym's new configuration and it looks like it's 18" past my reach (i really reached, no NFL combine shit). that puts a jump at my wrist at 25.5, based on my just re-measured reach of 7'6.5 (damn it). my best jumps have been an inch or more past that. good to have numbers to go off of again. on empty-gym days i'm going to try to get some DSVJ and short-approach RVJ going, although there isn't much space even with no people around. and more depth jumps.

Looking fine.

The more and more I look at your videos the more I think you have hamstring issues, probably both in terms of flexibility and strength. There's something about your movement, the way you favor knee bend/body position etc that makes me think that. You tell me how accurate I am.

What are you doing for hamstring strength? Just GHRs? Maybe throw some RDLs into the mix (I prefer RDLs over conventional DLs but that's just me). Having said that I like how your training is going atm. Seeing improvements will just be a matter of keeping it up for awhile and not getting hurt from all the ground contacts.

Maybe we should all be doing deadlifts. Lol.

Notes:

The good:

1) You have a really high ratio of "how high he looks" : "how high he says he is".   Maybe your just the only honest one on the forum, maybe your undersell yourself.   But you "look" 33-36'' on the best of the jumps. 

2) You look somewhat leaner and stronger than your original videos.


The bad.

1)  Your 1-legged jump is really bad.   For me one legged jump is ALL practice.  Originally I could mess around long jump but that was it.  I spent a few days practicing one footed dunks on Raptors advice and about 6 inches to my 1 footed dunk jumps (went from ugly dunk misses to powerful dunks).   However, I recently tried to jump for the backboard stanchion post ( the thing that holds the backboard behind it - it's slightly less than 11' and I can touch it off two feet ).   I was a good 6-7 inches short, despite the fact that my vertical displacement on my 1 footed vs 2 footed dunks is about the same now.    It really seems that EACH one footed jump has to be practiced and practiced a lot.  I watched Jesse Williams (American High Jumper) in a dunk contest once.  He is obviously a one footed jumper but all his dunks were pretty unimpressive considering that he can clear 7'9''.   That was until he did a dunk where he approached the rim with a lead-up with his back to the rim and a stutter step just like a high jump and received the ball from a teammate.  It was as if he could get an extra foot of leap by replicating the movement pattern he obviously had spent a lot of time working on.  Moral of the story; get one particular one legged jump, be it 5 step or 7 step lead or whatever and drill the hell out of it.

2) On the same vein... You don't get much out of your two footed lead in either.   Your two footed jump is essentially the same as a 2 step approach.  Now the drop-step/2 step approach DOES provide a huge improvement in leap over the standing vertical for a lot of people, myself included.  But THERE is another level when you add in actual speed in the approach.   In my case I get like 3 inches out of the drop step and then another 3 from a perfectly timed speed approach.  Really force yourself to practice actual building up some decent running speed and then "popping up" at that speed.  It's a drill long and high-jumpers use off one foot but you can bring the idea to a two footed leap.  For awhile don't think about height but about maintaining as much speed as possible, then force your left leg to initially provide vertical impulse and bring your right leg in to further stop you from going forward and "pop up".   IMO that's your easiest path to getting more inches.

3) Lastly, your B skip looks really funny!  Not that it matters because it's a drill that has limited utility even for hurdlers....  but the goal is drive the knee THEN extend the foot.  Dunno if you see the difference but here is correct:

<a href="http://www.youtube.com/watch?v=--eZf_sPWk0" target="_blank">http://www.youtube.com/watch?v=--eZf_sPWk0</a>


** Now post an actual sprint video.  Like 60-100 meters!

@T0ddday:

lol, i knew i was doing b-skips wrong. i see the diff, will correct. i like doing them as part of the warm up.

i doubt i'm higher than 30.5 or so on those jumps but as i've said before, i prefer to be uncharitable to myself. it's hard to tell because i haven't taken a tape measure to the rim yet; obviously practicing on a taller ring would be ideal. i wish i had raptor's set-up of 9'8 and 10' rims. there's no way in hell i'm getting 36, i think my all-time PR is 35.5 and i'm well below that now. in my videos from the old gym you can see that i was much more efficient in the run-up and was able to get a lot more out of a longer approach. on 100% of my best jumps i started a foot or so beyond the three-point line.

yes, drilling is important and my lack of it is the biggest reason why the first six months of this year were a complete fucking waste of time.

@raptor and acole:

on the hammies, i was being a little facetious with the comment about being able to put my palms flat. i know that has more to do with trunk and actually with my SI joint, where i'm a bit hypermobile in straight flexion, according to a PT i saw a while back. with neutral back i can put my hands about halfway down my shins. anyway, can't hurt to work on flexibility and strength there. GHRs are good but i'm limited most by my core when i do them super-strict. will start doing some light RDLs after GHR.

@vag:

nice of you to say 32; by my eyeball estimate the rim is 8'10.5. reach 7'6.5, need 16.5 to touch + 15 = oh, wait, i guess that'd be 31.5. well, that's nicer than 30.5. still would have counted as a crap day last november.