Adarq.org

Andrew , with my current schedule i seem to always skip the DJs:
I leave my jumping session for 1 day before "next" weightlifting session so i get the most rest from the "last" session. But the jumping sessions are quite stressing for ankle/shins area so next day i skip the DJs.
I figured that its not a big deal because:
-Jumping max 2xweek is already covering most of the needed plyo work.
-Im doing that explosive workout too ( 8x2 explosive box squats ) almost every week.
-Gym supscription ends next week and then it closes for summer , so ill be off the weights for ~1month so ill have the chance and im already planning to engage more id Depth Jumps and Depth Drops that that month.
Doesn't really mater as i only have 2 more lower body workouts left , was just wandering if i was wrong and i should have gone ahead doing the DJs too...

replace them with MR tuck jumps for now, sets of 10-20 just work on quick ground contact with good height (not max height though until you get real good at them).. that way you can get some kind of reactive "overload in" while saving the dj's for next month.. I still think you should do some kind of reactive exercise, so 3x10 on the MR tuck jumps should be good and shouldn't kill your shins.. try one session, see how you feel.

hm, in fact, why not just do the MR tuck jump stuff at the end of your jumping session, when you're nice and warm.

peace mang

Quote from: adarqui on July 13, 2010, 04:55:24 am

Quote from: vag on July 13, 2010, 03:46:42 am

Andrew , with my current schedule i seem to always skip the DJs:
I leave my jumping session for 1 day before "next" weightlifting session so i get the most rest from the "last" session. But the jumping sessions are quite stressing for ankle/shins area so next day i skip the DJs.
I figured that its not a big deal because:
-Jumping max 2xweek is already covering most of the needed plyo work.
-Im doing that explosive workout too ( 8x2 explosive box squats ) almost every week.
-Gym supscription ends next week and then it closes for summer , so ill be off the weights for ~1month so ill have the chance and im already planning to engage more id Depth Jumps and Depth Drops that that month.
Doesn't really mater as i only have 2 more lower body workouts left , was just wandering if i was wrong and i should have gone ahead doing the DJs too...

replace them with MR tuck jumps for now, sets of 10-20 just work on quick ground contact with good height (not max height though until you get real good at them).. that way you can get some kind of reactive "overload in" while saving the dj's for next month.. I still think you should do some kind of reactive exercise, so 3x10 on the MR tuck jumps should be good and shouldn't kill your shins.. try one session, see how you feel.

hm, in fact, why not just do the MR tuck jump stuff at the end of your jumping session, when you're nice and warm.

peace mang

Ahhh, very nice!
I am doing tuck jumps , 2x5 of them in every dunk session , between dynamic warmup and jumping , not max height though and also not stiff legged , probably less stiff than your semi-stiff vid:

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

-3x10 at the end of jumping sessions seems a great idea! Should i push it more if i feel ok? like 3x15 or 4x10?
-Should main focus be:
1) Maximum leg stiffness?
2) Minimum ground contact?
3) A good combination of both without getting too dramatic?

Id go for 4x10 with style (3)

Thanks a lot man...

np man..

if you feel great doing them, then I would use sets to add volume, not reps.. though, i like to do one high rep set.. so say, if you feel good, do something like:
- 3-4x10
- 1 x max-rep (<=50, no more than 50, stop on any form breakdown)

^^ so pretty much like in the video i uploaded.. i took ~1 minute breaks, but you can take even longer breaks to recover more fully.

i would focus on very quick GCT with as much height as possible, BUT, not as much height as possible regardless of GCT, if that makes sense.. so not just bouncing real fast like an RFI, and not going max height spending too much time on the ground.. pretty much in between.. really fast arm swing will help do the trick and "thinking about fast GCT".

this will help you focus on your reactivity still, and build a better base for those dj's next month.. dj's will be alot better having done this than not having done it.

peace man!

13 July 2010

Conditioning/recovery workout
Weight@session : ~193,5

- 5' dynamic workout.

- 3 mins rest

INTERVALS:
- 8x80m sprints at ~70% to 80% , ~40 sec rest.

- 5 mins rest

- 8x80m sprints at ~70% to 80% , ~40 sec rest.

Fail , its way too hot , it was 9pm and still temperature was 31'C / ~88'F
Couldn't keep up with 70+% pace , last 3 sprints of each set was ~50%
Lost ~2,5lbs of sweat in 30 mins!

god, i love those heat conditions..

Quote from: adarqui on July 13, 2010, 03:12:44 pm

Quote from: vag on July 13, 2010, 02:43:05 pm

Fail , its way too hot , it was 9pm and still temperature was 31'C / ~88'F
Couldn't keep up with 70+% pace , last 3 sprints of each set was ~50%
Lost ~2,5lbs of sweat in 30 mins!

god, i love those heat conditions..

Not me , i much prefer cold. Im the guy that stands with AC at full power and still sweating when everyone else is like "close the damn thing , its too cold!"
Well , for athletic stuff i like some temperature , but that thing is too much , especially with some increased humidity.
Perfect conditions for me are ~25'C / ~77'F

The mid 70s are delicious.

15 July 2010

Vertical jump testing/dunks session
Weight@session : ~194
Stim : Just a redbull

Was wearing my new Kobe V's. Awesome shoe : lightweight , responsive , cushioning , low cut , ankle support , perfect!!!

Unfortunately it was awfully hot , it was 40C/104F in the day and even at 10:30pm that i went jumping it was 35C/95F.
Lost ~3,5lbs of sweat in 45 mins

Warmup as usual , 10' dynamic warmup , 2x5 tuck jumps and then some low/mid effort jumps.

JUMPS , mixed on 9'8'' / 9'10'' ( 10' was taken and 9'10'' had really low light ):
-1x3 SVJs : ~28,5'' , maybe 29 ( PR ).
-1x4 2-step DLRVJs : 3x~32'' , 1x~34''*
-1x4 full runup DLRVJs : ~33''
*Got that HUGE 34'' jump on the 2-steps set, got mid forearm at 9'8'' rim , ~13'' above , thats a PR rim touch.

DUNKS on 9'8''
Got a really hard 2 hander hanging on the rim too , got a tomahawk from a little far out too , got a nice cuffed 1-hander and some hard cuffed misses.

DUNKS on 9'10''
Not good , due to low light , just a couple of rather soft 2-handers.

Then the 10' rim was available so i went there
1x2 2-steps DLRVJs : ~32''
1x2 full runup DLRVJs : ~32''
1 more 2-steps DLRVJ : 33''

2x4 dunk attempts : 0/8 , getting better though , they were mostly off the backboard misses where i was grabbing rim at mid-palm , last time was top-palm.

Left shin started to hurt so i stopped.

Congrats in the PR's man.

Why not try using a girls' basketball? It's still "dunking a basketball." Not even joking.