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Author Topic: Age vs VO2max  (Read 1602538 times)

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vag

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Re: vag's journal : Age vs Vertical
« Reply #165 on: March 01, 2010, 04:18:31 pm »
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1 March 2010

9'8'' dunk session.
Weight at session : ~187lbs
Weather was ok , rather dry and not too cold , 12 Celsium degrees.

Session was good , i was getting up easy.
Didnt expect that after all that endurance oriented ski week.

http://www.youtube.com/watch?v=aArCZJYF68A
(dont forget to watch it in 720p )

At the end of the clip there is a miss that i think i was 11 to 11,5 inches above 9'8''
That is a 32'' to 32,5'' RVJ , with the ball in hands!!!

Good shit... :D

Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #166 on: March 01, 2010, 05:17:44 pm »
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nice man.. you can beat your age..

improve that run up + keep progressing strength/reactivity and you will get it.
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vag

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Re: vag's journal : Age vs Vertical
« Reply #167 on: March 01, 2010, 05:37:32 pm »
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Quote from: adarqui on March 01, 2010, 05:17:44 pm
nice man.. you can beat your age..

improve that run up + keep progressing strength/reactivity and you will get it.

New big focus : runups!
I was neglecting them because i get higher with 2 steps.
So although knowing its wrong , i prefered not to practice/improve full runups , but get the max jump i could each time ( with 2 steps ) and chase PRs.
So ill take a step back , forget that i can get 1-2'' higher and will do only full runup RVJs from now on.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #168 on: March 01, 2010, 05:55:22 pm »
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Quote from: vag on March 01, 2010, 05:37:32 pm
Quote from: adarqui on March 01, 2010, 05:17:44 pm
nice man.. you can beat your age..

improve that run up + keep progressing strength/reactivity and you will get it.

New big focus : runups!
I was neglecting them because i get higher with 2 steps.
So although knowing its wrong , i prefered not to practice/improve full runups , but get the max jump i could each time ( with 2 steps ) and chase PRs.
So ill take a step back , forget that i can get 1-2'' higher and will do only full runup RVJs from now on.


you can do a few things:

1. practice the 3-step runups AFTER your max jumps
2. rotate between 3-step and 2-step runups per-session
3. rotate between 3-step and 2-step runups, dedicating a session to each

i'd go with #1 & #2 right now.. go with #3 when you get better at the 3-step runups.

pc!
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cowed77

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Re: vag's journal : Age vs Vertical
« Reply #169 on: March 01, 2010, 08:20:20 pm »
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nicely done my man!

wished i could do it too haha.
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BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

vag

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Re: vag's journal : Age vs Vertical
« Reply #170 on: March 02, 2010, 03:07:26 pm »
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2 March 2010

Kelly's "The 7 day vertical jump cure" routine.
My usual lower body stretch routine.

Quads VERY sore , as if i did 5x5 squating.
Abs sore too.
Glutes , hams, calves perfect.

cowed thanks :D
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: vag's journal : Age vs Vertical
« Reply #171 on: March 03, 2010, 03:05:03 pm »
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3 March 2010

Kelly's "The 7 day vertical jump cure" routine.
My usual lower body stretch routine.
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: vag's journal : Age vs Vertical
« Reply #172 on: March 04, 2010, 02:34:57 pm »
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4 March 2010

Wanted to go to the gym but got stuck in work... GRRRR
Then wanted to go do rim jumps but it rained... GRRRRRRRRRRRRRR!!!

BW@session: ~188

BW squats :
10xnormal squats ( both legs down )
6xsingle leg on parallel height box
4xsingle leg on below parallel box
2xsingle leg with hand assisting
Full single leg BW SQUATS ( no hands assistance , MSEM style, rest between reps ~1' , rest between sets 5' ) :
3sets x 4 reps , 1 rep = 1 for each leg
Like allways on single leg drills , left leg is much stronger.
full single leg BW squat on left leg = ~90%
full single leg BW squat on left leg = ~100% , 1 out of 2 is failure.


3x8 single leg BW king-deadlifts

3x20 single leg calf raises
« Last Edit: March 05, 2010, 04:39:09 am by vag »
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #173 on: March 04, 2010, 11:59:13 pm »
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Quote from: vag on March 04, 2010, 02:34:57 pm

4 March 2010

Wanted to go to the gym but got stuck in work... GRRRR
Then wanted to go do rim jumps but it rained... GRRRRRRRRRRRRRR!!!

i feel your pain.
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vag

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Re: vag's journal : Age vs Vertical
« Reply #174 on: March 05, 2010, 04:42:38 am »
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Quote from: adarqui on March 04, 2010, 11:59:13 pm
Quote from: vag on March 04, 2010, 02:34:57 pm

4 March 2010

Wanted to go to the gym but got stuck in work... GRRRR
Then wanted to go do rim jumps but it rained... GRRRRRRRRRRRRRR!!!

i feel your pain.

Yes , especially the rain part was very painful.
It was a great day , warm and dry , sun etc... It rained only for 5 minutes , when i was getting redy to go to the park.
Not even a heavy rain , just a little spray to ruin my session.
Today its sunny again , but now im sore from yesterday's workout  :-\
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: vag's journal : Age vs Vertical
« Reply #175 on: March 06, 2010, 09:48:42 am »
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6 March 2010

10' rim jumps.

BW@session : ~187

Weather was 9'celsium and rather strong wind, but its gonna get worse so took the chance.
Also calves were very sore from Friday. Weird soreness too , mostly at the upper part of calves.

Warmup = dynamic warmup + bunch of low-mid effort jumps

1x5 SVJs : 25,5 to 26,5

3x5 RVJs :
Big fail , thinking about runup ruined my session.
I was trying to do 2-3 max jumps ( 1 or 2 step runups ) and then 2-3 full runup jumps each set.
Weirdly , i couldnt get my normal max jumps... like someone deleted them from my mind.
My normal max aproach ( 1 or 2 steps ) felt like shit , i was geting 28'' to 29''.
My 3 steps approach felt like allways , a bit out of coordination and clumsy plant, geting 29'' to 30''.
I got 2 good full runup jumps that felt really fluid , i got easy 31+'' on those , and feeling i could do much better.
« Last Edit: March 06, 2010, 01:16:48 pm by vag »
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #176 on: March 06, 2010, 04:00:56 pm »
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Quote from: vag on March 06, 2010, 09:48:42 am
6 March 2010

10' rim jumps.

BW@session : ~187

Weather was 9'celsium and rather strong wind, but its gonna get worse so took the chance.
Also calves were very sore from Friday. Weird soreness too , mostly at the upper part of calves.

Warmup = dynamic warmup + bunch of low-mid effort jumps

1x5 SVJs : 25,5 to 26,5

3x5 RVJs :
Big fail , thinking about runup ruined my session.
I was trying to do 2-3 max jumps ( 1 or 2 step runups ) and then 2-3 full runup jumps each set.
Weirdly , i couldnt get my normal max jumps... like someone deleted them from my mind.
My normal max aproach ( 1 or 2 steps ) felt like shit , i was geting 28'' to 29''.
My 3 steps approach felt like allways , a bit out of coordination and clumsy plant, geting 29'' to 30''.
I got 2 good full runup jumps that felt really fluid , i got easy 31+'' on those , and feeling i could do much better.


damn.. sux that it made everything go haywire, but don't give in, the 31" fluid jumps were good.

just try and keep that stuff out of your mind until after you're done with the 1-2 step runups... literally give 3 step runups a "who gives a shit" mentality..

it's kind of like, when I would coach people on their ten yard dash. some people run it in 8 steps, their leg turnover looks like a machine gun, but they aren't going anywhere. So we work on bringing them down to 6 steps in the ten. Some people instantly run better 10 yard dash times, others get slower times. For the people who run slower times, it takes a few weeks and then they are fine, but initially they feel like crap.

peace man
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vag

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Re: vag's journal : Age vs Vertical
« Reply #177 on: March 06, 2010, 08:16:30 pm »
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Quote from: adarqui on March 06, 2010, 04:00:56 pm
damn.. sux that it made everything go haywire, but don't give in, the 31" fluid jumps were good.

just try and keep that stuff out of your mind until after you're done with the 1-2 step runups... literally give 3 step runups a "who gives a shit" mentality..

it's kind of like, when I would coach people on their ten yard dash. some people run it in 8 steps, their leg turnover looks like a machine gun, but they aren't going anywhere. So we work on bringing them down to 6 steps in the ten. Some people instantly run better 10 yard dash times, others get slower times. For the people who run slower times, it takes a few weeks and then they are fine, but initially they feel like crap.

peace man

Yes , it was just like that. And i knew it when it was happening too. I tried to empty my mind but couldnt.
Its ok , as i said i need to take a step back to improve runups. Those fluid jumps felt so good. The idea of having them constantly is sick!
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

adarqui

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Re: vag's journal : Age vs Vertical
« Reply #178 on: March 07, 2010, 03:11:56 am »
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Quote from: vag on March 06, 2010, 08:16:30 pm
Quote from: adarqui on March 06, 2010, 04:00:56 pm
damn.. sux that it made everything go haywire, but don't give in, the 31" fluid jumps were good.

just try and keep that stuff out of your mind until after you're done with the 1-2 step runups... literally give 3 step runups a "who gives a shit" mentality..

it's kind of like, when I would coach people on their ten yard dash. some people run it in 8 steps, their leg turnover looks like a machine gun, but they aren't going anywhere. So we work on bringing them down to 6 steps in the ten. Some people instantly run better 10 yard dash times, others get slower times. For the people who run slower times, it takes a few weeks and then they are fine, but initially they feel like crap.

peace man

Yes , it was just like that. And i knew it when it was happening too. I tried to empty my mind but couldnt.
Its ok , as i said i need to take a step back to improve runups.

ah..

Quote
Those fluid jumps felt so good. The idea of having them constantly is sick!

ya, nice.. feels so good when you get a nice powerful runup from 3-4 steps..
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vag

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Re: vag's journal : Age vs Vertical
« Reply #179 on: March 07, 2010, 02:13:43 pm »
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About runups.
I am puting here 2 vids that are the dunks collections of last spring&summer.
Its interesting because you can see the runup change in time:
- The 4:3 videos are from April to July , i was weight training until end of May i think. I was doing Kelly's ultimate split , 3xweek using 5x5 all the time and no plyos at all. My bodyweight is ~187.
- The 16:9 videos are end of July and beginning of August , about 1,5 to 2 months without lifting , with extended dunking sessions every week and leaned down to ~175lbs.
You can clearly see the shift from dropsteps & 1-2 step jumps to full and mor explosive runups.
Im very interested on your comments/observations about my jumping form...

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

<a href="http://www.youtube.com/watch?v=hmrI_7zfxOE" target="_blank">http://www.youtube.com/watch?v=hmrI_7zfxOE</a>
« Last Edit: March 07, 2010, 03:18:38 pm by vag »
Logged
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?
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