[quote]honest_lifter wrote:
dude that is awesome! What was your program (roughly) that got you there??
[/quote]
Well… I’ve gone through a lot of different crap, but this post from Kelly Baggett basically sums it up:
I’ve tried a lot of the complicated shit but what has worked well basically comes down to the advice given by Kelly. I had pretty good but not great natural hops, I touched 10’10" from an approach and 10’5.5" from a standing jump my senior year of high school when I really started training. I also couldn’t even squat 135 to parallel. By senior year I was squatting 425 and deadlifted 515 and I was going 11’7" from approach and 11’3" from the stand.
The top of the square is 11’6". I was thinking, “man, I’m pretty sure I can’t get 7” above the top of the square" but I know that I have had my spike touch accurately tested several times at college and also during a workout with a professional team in Europe. That makes more sense to have the top of the square be 11’6" although I guess that’s an official NBA backboard. I know I’ve seen some crappy playground backboards that I could slap my whole hand over the square, which probably was just 12".
[quote]jtrinsey wrote:
And here is a 64" hurdle off a two step. Was scared to try to box jump this and wipeout so I just did a hurdle. Did it on a challenge (and because the girl’s soccer team was also in the weightroom and I was trying to be cool) after squatting. Note the high-top Chucks for extra style points.[/quote]
thats very impressive man… did I mention i’m on the soccer team.
Thanks Jtrin. I am currently doing 531 and before was following Waterbury stuff which was great. I have yet to see how 531 works out but i am doing it to get stronger. I am 6’2" @ 200 w/ ~9 % body fat. (abs are still visible, 33 1/2 waist in morning) I put on weight faster than strength so i hope this balances things out a little. I would kill to have those jumps! I am going to put a little plyo like you mentioned; some depth jumps and such after my workout days and see if that can help.
1.) Squat 2x bodyweight
2.) Are sub-10% bodyfat
3.) Can do 20 hurdles over a knee-high string in 10 seconds
I was a little bit below all three of those; 425 squat but was 215-220 at the time, about 12% bodyfat and could do 17-18 of the hurdles in 10 seconds. I was at about 36" from the stand and 40-41" from the run, so I’d imagine anybody who could hit all three of those goals would be at comparable numbers.
I’ll try to get some video now, even though my vert is down just a tad since my college volleyball career is over and I’ve been training MMA now. The other day I got an 11’4" touch off an approach so I am down a little but still fairly close to my peak jump. Here’s the best pictures I had up on my Facebook that show it.
The pic I attached in in my garage gym last summer. The beam is at 9’6" and I have to duck to avoid hitting it.[/quote]
[quote]jtrinsey wrote:
Kelly had a quote that is something like:
You will be happy with your vert when you:
1.) Squat 2x bodyweight
2.) Are sub-10% bodyfat
3.) Can do 20 hurdles over a knee-high string in 10 seconds
I was a little bit below all three of those; 425 squat but was 215-220 at the time, about 12% bodyfat and could do 17-18 of the hurdles in 10 seconds. I was at about 36" from the stand and 40-41" from the run, so I’d imagine anybody who could hit all three of those goals would be at comparable numbers.
What’s your squat at right now?[/quote]
My squat is only at ~200 lbs estimated 1RM. My Deadlift is ~350 lbs estimated 1RM. For a long time, I was only doing a power lifter type squat which, for all intensive purposes like doing a sumo dead lift, so my quads never really got strong.
Now i have olympic lifting shoes and am doing narrow stance, thus the low numbers. I am hoping to get my deadlift to 500 and my squat to ~300 in about 8 months.
I’ll try to get some video now, even though my vert is down just a tad since my college volleyball career is over and I’ve been training MMA now. The other day I got an 11’4" touch off an approach so I am down a little but still fairly close to my peak jump. Here’s the best pictures I had up on my Facebook that show it.
The pic I attached in in my garage gym last summer. The beam is at 9’6" and I have to duck to avoid hitting it.
It looks like there is someone hanged in your pic
[/quote]
I’ll try to get some video now, even though my vert is down just a tad since my college volleyball career is over and I’ve been training MMA now. The other day I got an 11’4" touch off an approach so I am down a little but still fairly close to my peak jump. Here’s the best pictures I had up on my Facebook that show it.
The pic I attached in in my garage gym last summer. The beam is at 9’6" and I have to duck to avoid hitting it.