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120604 Boin Phs2 Week 1 day 4
30sec rest per rep and 3 min rest per set....
2variation 4set x 5 reps = 30min of rest time...

Very time consuming.  The work out consist of 3 parts: warm up, Glute activation exercise, Jump specific...
I nearly spent 2 hours on this Boing thing.. A total of 40 jump in about 40 min.  
Landing of the Horizontal long jump take a bit of practice  as i keep leaning forward.
Vid: https://vimeo.com/43689495

PS.  I appreciate those who check out my journal and give feedback, but please be constructive if possible.
I read around about Shawn Myszka... and that is about the only reason why i want to give boing a try.

I am not promoting anything by any means but here is an interview with Shawn which might be interested to some people:
http://www.verticaljumping.com/boing_vert_interview.html

PS.  I appreciate those who check out my journal and give feedback, but please be constructive if possible.
I read around about Shawn Myszka... and that is about the only reason why i want to give boing a try.

I am not promoting anything by any means but here is an interview with Shawn which might be interested to some people:
http://www.verticaljumping.com/boing_vert_interview.html

If you can show me a vertical jump program not endorsed by some industry guru I'll show you a program that isn't selling. A majority of programs out there have some reputable face on their product. You're falling for their marketing garbage. Some programs are still decent despite all the BS around them but that doesn't change the fact that you don't have to pay for a good routine.

The whole "official jump program of TFB" just screams marketing crap. Those guys were flying way before that program came out. I guarantee you they were either paid a large lump some or are making commissions on all sales for endorsing BoingVert.

120605 Boin Phs2 Week 2 day 1
Did this at night, single leg horizontal jump is rather tough, I am not able to jump reactively.
The whole exercise still take like 30 min warm up + 1 hour of actual jumping.
I did try to cut down the set rest time from 3 min to 2 min while keeping rep rest at 30sec.

The traiinning time is still too long.

Ultra busy at work these day, and would share more on the details and experience got form this Boing thing.

120616 Boin Phs3 Week 1 day 1
Started the absorption phase, will try to do single leg depth drop and etc...
Altitude Drop with 11 Plates

120625 Phs3 W2D1 Keep increasing Drop
Depth drop
1x 8 at 15 plates
3 x 8 at 16 plates  (newest height at 36inches, I am 2 inches from the ceiling, and landing feel alright)

Posterior Wall Sit
2 x 20 sec
2 x 20 sec with 30lbs dumbbell
2 x 20 sec with 2X30lbs dumbbell
1 x 20 sec with 2X40lbs dumbbell

After I got home, i was on kneeling on the floor playing with kids... suddenly felt a slight sharp pain behind the knee cap. As I shift the weight and stand up, I felt some soft tissue being shifted.  Very scary indeed.

Inspected my knee a bit and everything seem all right.  Hope thing are ok.

At the same night, I have to do my personal work.. I stay up till 5 am.. and only sleep for 3 hours.
I hope i can get this personal duty complete as soon as possible, so i can focus in vert and ball training.

Suffer now, and move on.... I have to get my stuff done and over with...there are lot of important stuff to do....

(P.S. I wear knee strap all day in office the next day)

The Step is what i use for Depth Drop.
Starting height at 4 inches with additional 2 inches per plate.

 
Today is the first time I look up the Spec of my Step Platform... and for the first time, I found out my actual Depth Drop height.
At 36 inches, it is about 1.5-2 inches above my max vertical....
I can not believe all this years, I had been jumping below my own Vert height.  This also mean that I will soon have to move outside to preform depth drop due to the low ceiling...

120627 Phs3 W2D2 Keep increasing Drop
1 leg altitude Drop at 11 plate (26")
Manual Clam with 30lbs dumbbell

120629 Phs3 W2D3 Keep increasing Drop
Depth Drop
at 14 plate 1x8
at 16 plate 1x8
at 17 plate 2x8 (38")
Manual Clam with 30lbs dumbbell

Video of Depth Drop at 17 plate (38")
https://vimeo.com/45180434

120627 Phs3 W2D2 Keep increasing Drop
1 leg altitude Drop at 11 plate (26")
Manual Clam with 30lbs dumbbell

120629 Phs3 W2D3 Keep increasing Drop
Depth Drop
at 14 plate 1x8
at 16 plate 1x8
at 17 plate 2x8 (38")
Manual Clam with 30lbs dumbbell

Video of Depth Drop at 17 plate (38")
https://vimeo.com/45180434

I don't think you're absorbing well enough. You're stopping the descent decently, but you're too noisy (over this broadcast, too, lol), and that indicates some of the landing not being absorbed efficiently. I'd go with a lower box height, imo.

  Youre waaaaaaaaaay too far forward on those drops, your knees are taking 100 percent of that impact and I cringed on that last one.


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