Adarq.org

Jack Woodrup Custom Program Week 1 Day 2


<a href="http://www.youtube.com/watch?v=BMtENX7_5AA" target="_blank">http://www.youtube.com/watch?v=BMtENX7_5AA</a>
http://youtu.be/BMtENX7_5AA

- Paused Squat  135lbs
- Reactive Squat 145 lbs
- Reactive Split Squat (back foot no chair to elevate) 75lbs
- Squat Jump with bar (instead of Box jump body weight) 45lbs
- Single Leg paused Jump (instead of Single Box jump)  Body Weight

Extra
- Hang Clean @ 135 x 4
- Bare foot Jog back home for 5 min. on balls of feet.

your approach sucks, way too many choppy steps that add nothing. t0ddday method, t0ddday method, t0ddday method, t0ddday method, t0ddday method. go look in dreyth's journal, it's on the second-to-last page now if you need a reference.

Thanks LBSS  and ChrisM

I thought i had CUT down on Choppy Steps by alot already...  (absolutely not like the choppy steps appear in football/soccer penalty shot)

as of the Wasted run up speed, I do agree...
Jack was telling me to make my 2nd last step longer which can help with maintain speed, (which is my focus on that day )

however it seems like the speed still suffer....

the mini hop into the 2 step jump is consider ok? no need to cut away the minihop?  I suppose the mini hop is result from me trying to make the step longer)

If the LEFT foot ground contact time is too long, And i have to speed it up, this mean that i have to Swing my Right LEG (my final step) fwd FASTER into the very end of lift off.

once again, thanks for checking up on my journal.
I will look at the link LBSS suggested now.




UPDATE:
Just reviewed some 2 leg jumper video.  FOUND A BIG FAULT in my 2 legged jump.  REASON for my 1st LEFT LEG staying on the ground so long is because my RIGHT LEG Take  long to plant.

After checking out the guy again and again in the last part of the clips.  Even when he do the 12 step, the 2nd step is SO fast and Almost hit the floor at the same time.
His first loading leg with knee at 90 degree angle and the 2nd leg is more extended as suggested by raptor before.
I will work on this...
I MUST WORK ON THIS.



One of my net dunker friend from taiwan also suggest similar problem as LBSS and ChrisM attached:
重心還是壓不夠低 再蹲低一點  (center of gravity not low enough)
起跳前一瞬間兩腳之間的距離可以抓少一點 與肩同寬 ( 2 leg stance is too far apart)
你起跳的時候 兩腳還是比較開一點
可以參考一下 Jus Fly的起跳方式 (try to keep it closer like Justfly)
https://www.youtube.com/watch?v=2rygeqTV1Q8
他腳就收的很近反而可以把力量集中助,跑速度很快   (this way the power is more focused, and running speed increased also)

reviewed justfly video, and seems like he is just tall to begin with, his run up is slow, and he does not use 1 2 step lift off, he just hop into a 2 leg Jump narrow stance.
Not sure.... if i can benefit with such narrow double leg at once stance.

Thanks LBSS and Chris,
about toddday method, i try to look into his journal and see alot of heavy lifting numbers.

can some one tell me more on toddday  method?

(i recall it is being practicing jump with less step? like only 2 step with no runup.. or something like that)

141223 Jack Woodrup Custom Program Week 2 Day 4 Sport Specific Jump day with T0ddday Method

<a href="http://www.youtube.com/watch?v=9aIDmIU8JaA" target="_blank">http://www.youtube.com/watch?v=9aIDmIU8JaA</a>
http://youtu.be/9aIDmIU8JaA


Trying out various jump method:
Leaning forward
Sitting backward
Squatting deeper
Squatting faster
Quicker 2nd step...


Result:
stand still vs 1 step  = no different

Conclusion:
Not much conclusion from today, will continue to try until thing improvement is confirm...

Got it Lbss, Thanks for the head up, 1 step into a 2 foot jump ( sort of like a mini hop into a jump)
Will do that!

141228 Custom VJM  W3 D1 Plyo
Took out my weight vest and tried it in in the park for the first farking time.  Now that is winter, I can hide it my jacket and avoid too much attention.

the weigtvest is 20lbs, being 180lbs, it is slightly over 10% of my BW.
And following the suggestion of Jack, I only used it for Paused/seated jump, and took it off in my final set of each exercise.

Depth jump no vest
Squat Jump with vest
Power skipping no vest
Paused Frog Jump with vest
Seated single leg with vest.

Weird enough, after this session, both side of my abs is sore.  This is not the first time this happen.
One of this jump exercvise is working on my abs with out me knowing.

For those who read my journal, i have a question.
What do u guys think about doing running as condition exercise?
Let say running 15 min? 20 min? 30? 40?
for moderate speed? Slow speed or do HIIT (high intensity interval bler bler bler)

( I get tired pretty easy during ball game... probably caz I am playing with kids 10 yrs younger than me...but i still want to be more fit..)