Adarq.org

My 2 cents: Bail on the jump soles. I'm not even sure why you started with them in the first place. I am guessing it was convenient and you read a ton of positive (and possibly fake) reviews about them?
I think intense plyo sessions without the jump soles would be more effective. Like if you had done all those workout without the jump soles for example. Also keep lifting weights if that's an option.

He's probably still at 20% bodyfat and immensly quad dominant and slow. Some people never learn.

The reason I use jumpsole is because i got it dirt cheap.  Further more, lot of study show that, using jumpsole result in pretty much same result compare to regular plyometric with the additional risk of getting injury.

However, since i got it already, why not give it a try.

About body fat, Raptor is right, I need to work on it.

I might be a quad dominant jumper, but my as a powerlifting trainer, i strong believe my Glute is very strong.

May be I do not know how to ACTIVATE the Glute during a jump...

The reason I use jumpsole is because i got it dirt cheap.  Further more, lot of study show that, using jumpsole result in pretty much same result compare to regular plyometric with the additional risk of getting injury.

Jumpsoles are much riskier for injury than regular shoes.  Probably also less effective in terms of vert training.

So if jumpsoles are not as effective for your goals, and they are more dangerous, why would you use them JUST BECAUSE you got them cheap...???


If a homeless bum sells me a sandwich for 20 cents, should I eat it because it was 'dirt cheap'?

You're always changing up your stuff and not taking advice from people on this forum....  Constantly asking for advice but doing your own things and changing stuff up.

Just keep getting stronger in the weight room, go out and have jump practice sessions 2-3x a week, and go on a diet.  No one is going to jump high at 20% bodyfat....

Thanks to all who reply,
Regarding to the Jumpsole, I just want to give it a try, and it is within reach... so no harm for testing it.

Testing =  a workout or 2, at most a couple weeks. You dedicated (and wasted) 8 weeks doing workouts with them.
D4 said it right: if you ask for advice be prepared to listen and act on it. People give their input and you keep doing your own thing. Many people on this forum know what they're doing. There are also plenty of resources here and online in general that you can use to build an effective training plan for yourself. You just have to actually do it.
I would say the first place to start is cutting down on BF. Dropping down to below 15% should increase your vert at least an inch. You asked Raptor for "some quick effective method". Are you serious?! Do cardio for some extended period of time and make sure you're consuming less calories than you burn.

120319 Quick Upper body
Lunch Jump Approach Pratice.
30 min upperbody circuit training before 3 days training camp with work.

120323 Back from Camp and Dream about dunk
Back from 3 days completly off.

This morning  i dream about me in a Big big dark room.
with a basketball rim with spot light on it.

lot of people and friend sit on the side watching, (like a TV ads.)
then i go slamdunk....

like those Nike Tv Ads... wat the hack

Lunch Jump Approach Pratice.

==========================================================
I am jumping and de-loading my Cal this weeks

I am practicing jump every second day now.  I try to shoot like 10 jump shots, then attempt to jump 2-3 time in that cycle for 40 min daily.

Video cap from today session:
http://vimeo.com/39051703

I know the theory to jump high are:
- During recoil, go down fast (but not too much) and rebound up
- The last 2 steps must be fast (2 foot approach)
- Master the ability to carry horizontal force, stop it at a penny and redirect it upward.

After jumping for 3 sessions, I notice the following:
- it is hard to maintain control  with high approach speed
- If I try to slow down, mid way, my approach is not smooth and it just useless, (try to be smooth instead of too fast)
- My best jump come from planting my first jump foot (left), and letting my 2nd jump foot land by gravity force and then explode up.  Most of the jumping power is coming from the left foot.

Area for improvement / Target:
Reviewed a few adarq dunk video, who is also LR planted.  I had set this as my short terms goal. 
- Instead of letting the body/2nd leg drop by gravity in the last step, try to pull myself down with force and rebound.
- Limit the range of motion in the downward phase might be a good idea.
- Increase the arm swing power!
- others feedback i hope to get from adarq.org....

You should forget about all this ^^^ and focus on reducing bodyfat. You're both wasting your time and destroying your body/joints jumping at that bodyfat %.

Well it's more to it than just bodyweight. Due to the effects a lot of bodyfat have on your posture, you will load the muscles/tendons/joints differently than without that much bodyfat. But yeah, he's not "that" fat.

120328 Attempt to do that M100
Went to the gym after work, try to do that M100 and it is ultra hard lol.
End up doing M30 for 3 round... leg is burn up...
So tired that it sort of affect my sleep at night.

120329 Fat lost mission continue
I was so tire from i don know what reason, may be due to previouse 30 min run, or the 2 hours basketball or lunch time test pr the M30 X 3 i did...... i don't know...

Anyway tonight I am back in running the 30 min:
30min run with 4.35km @ 189.2lbs & 18.2% BF