Adarq.org

Contrary to popular belief the quads only contribute 5% or less to the vertical jump.

I find this hard to believe.

Kelly bagget says that a 2 footed vertical jump is a quad dominant activity.

well other than the 5% thing which obviously isn't true the stuff looks pretty good.

those 6 exercises are all tremendous in building athleticism and jumping ability

Quote

Contrary to popular belief the quads only contribute 5% or less to the vertical jump.

I find this hard to believe.

Kelly bagget says that a 2 footed vertical jump is a quad dominant activity.

quads 5% of VJ LMFAO


where the hell is jack cascio when you need him.. same shit.

listen, i won't read anything anyone has to say on the matter of jumping if they believe quads are "5%" of vertical jump.

lmao @ 5% im still laughing.




here's my top exercises for vert:

1. improve squat (deep, half, pin, front, whatever) to 2.5-3.5xBW (the deeper you go, the closer you can be to "2.5x", the higher you go, the more you need to be 3-3.5x... sounds heavy dont it? STFU AND GET IT)
2. low bodyfat
3. jump alot (3-4x/week max)
4. incorporate reactive/rebounding exercises
5. maintain/improve fitness, never get out of shape
6. short maximal sprints
7. shitloads of caffeine on peaking days
8. improve calf strength under tension (calf raises)
9. extra glute/ham work (reverse hyper, glute bridges, 45deg hyper, lunges)
10. improve general upperbody strength, especially being able to perform various pullups very explosively
11. some sort of explosive arm swing exercise, could be hip dominant or not, ie plate swings, db swings, hang snatch, etc.
12. journal properly so you really know if you're progressing or not
13. get enough sleep prior to your jumping days (has to be enough in terms of not accumulating a sleep debt..)
14. incorporate level-7 techniques if needed lmzao.
15. learn how to harness pap/stim from heavy lifting to achieve better jump sessions 2 days later (after 1 day of rest)
16. eat properly the day before jumping, lots of good carbs/protein, for example, 10 bananas + small meals + some protein each meal. need full glycogen reserves but also don't want to be bogged down come jump day
17. don't eat TOO much on the day of jumping, eat light, keep food portions smaller to avoid carb/satiety fatigue... bottom line, you want to be hungry, you want to be pissed, you want to murder gravity, you can't be content.
18. don't masturbate or have sex prior to jumping/training, always after.
19. don't be a passive pussy when jumping/training, if you have a bad jump/set, fuck it, attack, it's life or death you don't quit like a pussy and let yourself be ravaged by a pack of hungry 9.8m/s^2's.
20. allow all of the above to make you more 'animalistic', we have become some sort of society drained spinoff human organism not capable of simply attacking the objective as if it were the only thing that matters at that moment for survival..
21. think about jumping when you are lifting weights, mind muscle link, you want that increased neural drive come jump time, so 'build a bridge between jumping and maximal heavy lifting'
22. warm up properly, it's important, progress gradually for 15-20 minutes until you're ready to START max jumping
23. michael jordan
24. think less, work harder
25. stop thinking the quads are unimportant
26. stop thinking the calfs are unimportant
27. start thinking the glutes are important
28. stop worrying about "instant inches techniques changes", this aint a high jump meet
29. never quit & i'll be 29 on august 16 2011.

ok there's my list..

peace ;F

Quote from: adarqui on February 24, 2011, 04:51:30 am

listen, i won't read anything anyone has to say on the matter of jumping if they believe quads are "5%" of vertical jump.

Quote from: Raptor

Yeah that's silly. Saying they only contribute 5% makes me not believe a word of anything else from that article.

By the way - although the quads only contribute 5%, the hamstrings actually contribute 5 times more, 25%, according to that article.

hamstring curl ur way to jordan-like hops, hamstringFlex.

here's my top exercises for vert:

1. improve squat (deep, half, pin, front, whatever) to 2.5-3.5xBW (the deeper you go, the closer you can be to "2.5x", the higher you go, the more you need to be 3-3.5x... sounds heavy dont it? STFU AND GET IT).

adarqui, Watching some of your youtube vids of you squatting, do you regard yourself as performing them heavy (2-3 seconds down and 2-3 seconds up?....  or explosively (1 second down and 1 second up)?.

For increasing jumping ability

Quote from: adarqui on February 24, 2011, 04:51:30 am

here's my top exercises for vert:

1. improve squat (deep, half, pin, front, whatever) to 2.5-3.5xBW (the deeper you go, the closer you can be to "2.5x", the higher you go, the more you need to be 3-3.5x... sounds heavy dont it? STFU AND GET IT).

adarqui, Watching some of your youtube vids of you squatting, do you regard yourself as performing them heavy (2-3 seconds down and 2-3 seconds up?....  or explosively (1 second down and 1 second up)?.

well, i have to be careful of my lower back/hamstring tendon, so generally, i go moderate speed down (2-3sec) then i explode up during the transition until completion, as fast as possible.. which is pretty slow looking but i still go max speed.

i'm not capable of those 1 sec down 1 sec up heavy lifts, i'm just not 'fast twitch enough'.. i'm very slow naturally so, you can see it in my lifting.. but lately my speed has been improving a bit on the descent on my free-half squats so that's a good sign.. ideally i'd want to squat down fast up fast with heavy weight, but safety/health first soo..

For increasing jumping ability, what do you reckon is the best approach, heavy or explosive when squatting?.

it depends on the athlete, but, in general, most people need "heavy explosive", since most people are weak.. always "as explosive as possible" with heavy weights.. max acceleration is a must, the descent can be controlled, but the transition from ecc to con has to be explosive as possible, accelerating all the way through to the top.. that's how you improve explosive strength to a greater degree than just lifting slow.

people with great genetics can get away with stuff like that.. they are capable of alot more if they were motivated to do so.. if you can jump 50, you can put up a shitload on squat (half, deep, whatever is comfortable) relative to your bodyweight if you trained it.. it's impossible not to do so, the power is there.. the motivation/not being afraid under the bar mentality has to be there though too.

so those guys don't need to push themselves under the bar like most of us WEAKER individuals do.. weaker people need to improve to the ability of moving insane weight very fast, that's the only way we will approach elite level performance.. that combined with all of the other factors.. but we really need to get FREAKY strong.

so ya, i'm not on the lift lighter/more explosive boat, that's for sure.. if that style of lifting allows you to put up huge weights, then sure, but if it doesn't, it's a waste.

peace man

That doesn't make sense unless you're a genetic freak that already has high natural strength levels.

That's like saying "T-Dub doesn't squat, yet he jumps so high". Well yeah, of course he is, he's a guy with great structure for jumping and high natural strength levels, so he only invests time in jumping and gets better and better at that. He doesn't need to waste time training for strength.

that's where you & everyone is incorrect.. if t-dub strength trained properly, he'd be capable of alot more.. bottom line, he is able to push his limits naturally, great genetics, but he is capable of more.. the only way he would be able to achieve his absolute peak potential would be to utilize progressive resistance training and take advantage of stim concepts.

people who are "content" with their elite level athletic abilities don't achieve much more than what we see them do in high school... people with average/somewhat good athletic abilities can reach pretty close to elite level ability, because they aren't content.. if elite level athletes were ashamed of their jumping/sprinting ability, they would have more drive to use advanced s&c methods to push their limits to the peak.. this of course has it's risks, just like it has it's risks with us, but bottom line, if you're content, you're not reaching maximum potential.

put t-dub under a bar and hypertrophy his prime movers for jumping, increase his strength under the bar, take advantage of PAP/stim/more advanced reactive work, and we might see a 60 instead of a ~53..

peace

Oh yeah, absolutely. What I was aiming at was the fact that "to dunk" he doesn't need to strength train. So he pretty much dunks all day long because he can do it naturally.

But of course, if he were to think "man, I need to get higher than this" then the same rules pretty much apply for him as for anybody else.

yup, sorry, misunderstood your initial comment.

ya it pisses me off that these guys like t-dub/YH etc are 'content'... so much potential naturally, i'd love to see them push their limits to the extreme.

You know, I was thinking: if you bend at the knee a lot, like you do adarqui, you take a lot of hamstring AND calf tension out of your legs, at least in the amortization phase. Hamstrings because the knees go forward and calves because the calves (gastrocs) are active when the knee is extended. When the knee is flexed, the soleus is actually doing job. The gastrocs probably exert power in the end (at the triple extension finish basically) when the knee is straight.

Now obviously the calves also amortizate your way towards the half squat position where the soleus si more active, so yeah, they still do jobs at both ends of the amortization phase.

The point was that I think the soleus is more important to deeper jumpers than those who jump with less knee bend, if that's important at all. Less knee bend means more tension in the hamstrings as well, so you need more hamstring strength in a one-leg jump.

it's possible, i know for a fact i really "stress the calfs" when doing my half squats (knees shifting forward) and during my plants for my RVJ's.. it seems mostly like gastroc though, I do know very well how soleus soreness feels because of my long 'endurance training history' , it feels much different..

eddie is a good example of weak hamstrings and an insane SLRVJ.. i'm a good example of weak hamstrings and considerable DLRVJ progress.. hamstrings just aren't that important for vertical displacement i don't care what anyone says.. sure you want them to get strong just like everything else, but to focus on them exclusively is pointless imo..

eddie couldn't even come close to lowering himself on the GHR machine or PMGHR machine, his hamstrings would give out and cramp.. yet he's jumping legit 42.5" on vertec SLRVJ and higher outdoors with full runup.. one thing that was extremely strong, for him, was his glutes, quads, and calfs..... calfs especially.. he could half squat well over 2xBW and calf raise 225 x 20 like it was nothing.. I can't even do that.

quadnation/calfnation/glutenation for life.