[quote]WhiteFlash wrote:
adarqui wrote:
WhiteFlash wrote:
Good job man. My all-tie best were a 35" from a standstill and 41.5" off 3 steps, but with that 41.5" I was only touching 11’2" and change. Guessing you’re pretty tall?
funny, those are kind of my exact goals for the upcoming 4 months.
i dont care much about standing vert though.. but definitely hitting 41.5", that would hit my 11’6" goal (3rd red!).. if my standing went up to 35" without me even practicing it, i would love that.. its at 27-30" right now.. bet of 30", more consistent around 27".. my standing vert form sux bad, i dip down like 1".
ya if 6’1 is tall then im tall.. compared to basketball standards, kind of short.
peace man!
Damn, you must have long arms. what are you doing weightroom wise? Heavy squats and cleans did more for my “horsepower” than anything.[/quote]
ya my reach is 96.5" single arm.. fully stretched out.
max effort jumping from 1,2 step and full step runups, true plyometrics, squatting heavy (which isnt heavy to much people on here but it is to me ;), and lots of glute bridges.. thats my current routine.. over the last year it’s been similar to that except no glute bridges… definitely getting positive results from the glute bridges now though.
here’s a post from my journal on march 9th & 10th.. the jumps were a little down in the beginning of the summary, because i was recovering from the flu.. i had hit 131.5" before getting the flu.. but there’s still a bunch of pr’s in there.. my 1-2 step runups improved greatly..
here:
achy/sore a bit..
damn those single leg glute bridges really killed my hammy this time.. i mean i can feel that exact part straining, but i just fight through.. seems to not be adapting properly so i might just stick with double leg glute bridges for a while.
3/9/2009
- right shoulder achy and right medial hamstring strained.. hamstring from damn SL glute bridges.. i should
just stick to double leg.
- nice warmup
- squat: 235 x 3 (went up faster than yesterday)
- S1: dl glute brudge : 4 x 50
- S1: bouncy jog : 2x30 yard
- bw reverse hyper: 4x30
- shoulder prehab
here’s a summary of what i’ve done since getting the flu:
high frequency variables:
squat:
2/25/2009: 245 x 1
2/26/2009: 225 x 4
2/27/2009: 225 x 5
3/1/2009: 185 x 10 (dont do this)
3/2/2009: 185 x 10 (dont do this)
3/3/2009: 245 x 3
3/5/2009: 255 x 2
3/6/2009: 225 x 3
3/8/2009: 235 x 3
3/9/2009: 235 x 3
verts:
2/25/2009: 2 step lead in RVJ 126.5
2/26/2009: 2 step lead in RVJ 127"
2/27/2009: 2 step lead in RVJ 129" (PR)
3/1/2009: 2 step lead in RVJ 130" (PR) full runup: 131" (no bounce)
3/3/2009: 12" DJ (121"), 18" DJ (122.5"), 24" DJ (123"), 1 step lead: 126"
3/5/2009: 1 step lead in RVJ 128" (PR) full run up RVJ: 131"
3/8/2009: full run up RVJ 11’!!! (PR)!!!
broad jump:
2/26/2009: 97
2/27/2009: 97
3/2/2009: 99 (PR)
3/5/2009: 95
here’s yesterday:
3/10/2009
- light full run ups - 128"
- 12" dj: 1x3 : 122.5"
- 18" dj: 3x10 : 124", 124", 124" (last jump) (these tie PR from 18" !!!)
- squat: 235 x 3
- double leg glute bridge: 70,50,50,50,70, 70, 70, 70, 70
- shoulder prehab
those 18" dj’s were very good.. things looking good for sunday.
left achilles/ankle felt fine up to 2 hours after.. then it freaked out.. feels so weird.. cant explain it! scary.
now things looking a little weird for sunday.
peace
