120918 Revisit Depth drop and Depth jump after boingProven Fact:
Preform Depth Jump from different height to determine optimum box height, should be jumping from a box where max vert is achieved.
Scoobychau actual fact:
Scoobychau max vertical jump come from a running into a hop approach, with relative long ground contact time and excessive knee bend. So during his depthjump box test, he did jump higher form a box, but the height remain constant for a series of box height. And he was suggested to do it from the higher box as long as max vert is achieved.
Revisiting Depth jump/drop:
Box is likely too high. My max vert come from long ground contact time and knee bend... this might be similar to a daily baller who achieved good Shooting % with bad form. So he is hitting all the shot due to repetitive training but due to wrong form, there could be limitation. Much like my jump...
Adjustment - Lower Box:
Depth Drop should be focusing on Glute shock stimulatoin, with less knee bend and more glute flex...
Depth Jump should be Quick Re-bounce off the ground, with focus on glute power, calf power, and quad (i am using 90% quad already).
120917 Depth Drop Jump SquatDepth Drop (@24") & Depth Jump (@20") Alternation
5x4 of drop and 6x4 jump
in my last set of drop, I really focus on sitting back with less knee bend and felt much more on the glute ( i need to keep this in mind)
during my jump, I have to really focus in flexing my glude and calf, with max height and short contact time, otherwise i am just jumping with my quad... (must keep this in mind in every rep from now on)Squat and Calf raise alternation (calf on machine)
I never do my calf... so from now on, I will focus in it also.S 45lbs.....1x8,
C 132lbs...1x12
S 135lbs...1x8,
C 145lbs...1x12
S 155lbs...1x8 Paused Squat,
C 159lbs...1x12
S 205lbs...2x5 Paused Squat,
C 172lbs...1x12
S 225lbs...1x5 Explosive Squat,
C 199lbs...1x12
S 247lbs...1x5,
C 212lbs...1x12
S 317lbs...1x1,
C 227lbs...1x12
Thinking about doing max effort approach jump practice tomorrow lunch... hope it will not over train...
Have you ever did hip thrusts, Scooby?
How good are your Romanian Deadlift numbers? In general, how good are you at hip-oriented exercises?
Hi Rap, I did body weight single leg hip thrust during boing vert... did it for a few weeks, thats about it. I had not done any deadlift for over a year... and even if i do dead lift, i rarely do Romanian or stiff leg style.. so I don know my current state any more. When i try to do stiff leg or Roman style, I always feel like my Hamstring tendon is too tight or something...
your squat tonnage / total reps is too low. aim for at least 40 reps with your working weight
Thanks for visiting Kingfish, when u say 40 reps with working weight, u mean working toward the working weight right? like yesterday, i squat from just the bar to 317 lbs with and did 7 set with a total of 40 rep (coincident), is that what you mean? or you mean i should i should be squatting HEAVY @ 40 reps
