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The 2nd way is much better. There's no need for "CNS stimulation" - you can just use a heigher bench or, if not available, load yourself up with a weight vest if you want to increase the intensity of the depth jump.

But the actual correct mechanics are much more important. And the correct mechanics require a low ground contact time for a myriad of reasons - from more actual tendon contributions, or more use of the accumulated elastic energy, to teaching the CNS to fire quicker.

So that's the reasoning behind being quick on the depth jumps.

140926 Raptors Weight room routine

Dumbell Swing, Quarter Squat and jump squat,  Deadlift with pause and Slow long Calf raise.
Did some arm curl and shoulder work... just because i am alone in the gym.

Thanks Acole for the head up... I rested like 4 days with no activity.. and this dull pain come and go... I sure felt it stronger after the lifting session.
I am being careful.. monitoring the pain and doing calf stretch and massaging the bottom of my foot as needed.

I had not done anything for the weekends and is Monday today, we have wed and thur off this week... so... if i dont do anything on tuesday... that will be 6 days of doing nothing..
will see how things go... tonight and decide.

thanks Acole for ur comments.

push ups and pull ups? ISO BSS? hip thrusts?

141009 the Heal Pain is worse? or is it just because the muscles is sore

Calf, hamgstring getting more sore from the workout from 2 days ago.  Weird enough, no soreness in the quad at all.
Because did like 3 set of 8 benchpress at 135 lbs along with some arm curl at 35lbs..  my chest and bicept is sore also.


The Heel pain seems to get a little worse.. even though I did no impact lift.  I am pretty sure it is Calf related.
it might also have to do with the light shooting around from yesterday...

May be I should rest up the Calf a bit.. and focus more on core exercise at home for a while.

141021-24 Resumed Lunch basket
Heel Pain on and off and seems like I will have to live with it, It disappear after calf stretch.. but come back after not moving around.
Resumed Lunch basket, just shoot around only.

141027 Return to the weight room with modified Raptor routine (no impact lift)
Lunch Basket consist of shooting around and lay up drill.
Return to weight room at night:
40lb DB Swing 3x10

Explosive Squat (Did not do any jump squat which Raptor suggested)
135   7
50   5
40   4
50   3
20   2
315   2
365   1
315   2*3

Bench Press (added this as Rest session for my leg)
95 3x15
   
Regular Dead Lift (not stiff leg which raptor suggested)
185   10
235   4
255   3
275   2
325   2
365   1     
385   Fail
   
2 Leg Calf Raise 3sec up/down 2 sec pause
(doing 2 leg instead of one and hope heel pain can be lessen)
230   3*10



141029 Return to Raptor Suggested routine
Lay up drill 10 from each side
(doing this as warm up instead of Max Sprint  which is suggested by raptor)

Depth Jump Quick rebound focused
3x 5
(in between 1st and 2nd set rest with 10 foul shot,  in between 2nd and 3rd set 6 lay up drill on each side, and finished the last 4 layup after)

Rad Hop
2 x (Front Back Left Right)
(Foul shot x 10 in between set)
Hoping with minimum knee bend.   The Calf seems to be doing fine even those it is sore from the Calf raise 2 days ago.  I counted about 22 hop per direction to finish one full court.

141029 night 5on5 basketball
Regular non serious game, I try to be explosive down at the low post, no more shooting... use body and strength to muscle in attack the basket..or get foul. No more shooting.

141105 Lunch Basket

Run to foul line catch and drive lay up:
inside pivot x10 each side
outside pivot x 10 each side

Run to foul like catch and shoot:
inside pivot x 5 each side
outside pivot x 5 each side

Low pose various drill x10 each side.

141105 Gym Session
Gym Partner is like an hour late... I decide to wait for him while Squatting with some newbie side by side.
but end up doing like 5 or 6 set of Jump Squat and could not do any heavy squat today.

Bench Press (waiting for Gym Partner)   
115   2X10
125   1X5
165   1X2
165   1X1
   
Jump Squat   
45   1x10
95   1x8
115   1x5
135   1x5
155   2x5
175   1x4
175   2x5
   
Hang Clean   
115   3x5
   
Deadlift   
185   1x8
235   1x8
285   2x2
335   2x2

Recap for Rap!

latest Update or modification is highlighted in Blue

Previous Stat:

Strength:

Squat 375/177 = 2.11 squat
355/177 = 2.00 deadlift  (updated PR at 365)
395/177 = 2.23 hip thrust

Jumps:
Broad jump: 2.69 m
4 consecutive 2-leg bounds: 11.63 m


Let's look at the issues again:

1) Hamstring weakness (overall);
2) Try to improve right leg stiffness (obviously, we're going to train both of them for this);
3) Improve technique off two feet (look at the rim at all times, instead of planting looking forward or at the ground);
4) Improve foot function and strength a bit, maybe it could help;
5) Improve overall power;
6) Test and see if this has improved your jumps or mechanics.



Raptor Designed Program (Original program in black, post injury modification in blue)
==============================
Monday HamString Plyo:
Sprint                                    (After Heel Injury , Replaced sprint with light stretching as warmup)
 - 3x 60m
Consecutive 123 Jump              (After Heel Injury , Replaced this with run up lay up drill 10 on each side)
 - 3x50m
Rudiment Hop Front back Left Right
 - 2x 30

==============================
Wednesday (power):
Dumbbel Swing:
 - 40lbs 3 x 10

Explosive high bar half squat with 50% ++ Empty bar rhythmic jump squat:    (Replaced with Jump Squat toward  Explosive squat without swapping light/heavy back and forth)
 - 190lbs 3x(3+5) 

Romanian Dead  (Replaced with Normal Dead lift)
 - 180lbs 3x5  (5 sec down 2 sec hold, explode up)

One Leg Calf Raise to Big toe  3 sec up/down 2 sec hold (Replaced with 2 legged Calf Raise on Leg press machine but kept the 3sec up/down 2 sec hold)
 - 3x10
==============================
Friday Reactive
Sprint                (After Heel Injury , Replaced sprint with light stretching as warmup & run up lay up drill 10 on each side)
 - 3x 50m Max speed
Low Box Quick Depth Jump
 -3x5
Rudiment Hop Front back Left Right
 - 2x 30

===============================


Has been doing the above red program  for 1 month... than suffer from Heel pain on my left foot,
Rested for 2 weeks or so, and now I changed up the routine a little.
(as the Blue text above)
Since than, I am beeing traing 2 to 3 times per week as the above program.

had not really seriously test my vert... but some sample jump showed that vert did not increase.
=================

Weather is turning cool, I caught a cold... and I am sure this will slow me down even... if there is any possible chance of improvement.
Some vert test... in between training.. showed that my vert.. had not decrease or increase...

The run up approach has not been improved also..

141112  Caught a Cold.... feeling very sick

Heel pain still exist, but is very minor. Appear when first wake up or after a long sit and usually disappear after like 2 steps...
So I consider I am go to go,  but i am waking up at 4 am every night in a consistent manner.  Not sure if it is due to stress or watever.

And i am feeling so sick right now, Dry itchy eyes and stuffy nose....
Dam how can i be so weak within with so much muscle on the outside.