Small Dunk Vid

Training
41

[quote]adarqui wrote:
Regular Gonzalez wrote:
adarqui wrote:
Regular Gonzalez wrote:
Adarqui, do you know how much your 1 legged running vert has improved by since you started training?

Also, have you had any success in making significant improvements in the single leg verts of any of your athletes?

Thanks

hey, just like with my standing vert, i don’t train one leg…

hasn’t really gone up at all.

i used to play alot of basketball, havn’t played in years, i just dribble for fun & dunk… but i imagine if i did play basketball it would have gone up because of all the single leg layups etc.

yes ive only really trained one person for single leg vert… i helped take him from 11’2" touch to 11’4.5" touch… it took ~5 months… could have got the results sooner, but, instead we built a very good base for 3 months… in which his running vert actually started to go down… we used alot of volume/variety of exercises, because he had never weightlifted in his life… after 3 months were down we went right into a power/max strength cycle and got 3.5" in 2 months…

could have kept going i bet, but his work schedule etc just ruined everything :confused:

here’s a video of his (eddie) 137.5"… he has tons of videos on my youtube:

his stats in that vid from the description:

“135.7” touch

brings him to:

  • 40.5"(single arm reach)
  • 43" (double arm reach)"

^^ heavy squatting, 12" barbell stepups, lunges, single leg bounding, and ankle drills all helped his vert…

actually come to think of it i’ve trained two… this is taje, eddie’s friend, he went from ~116" touch to 124" touch in about 6 months or so…

here’s him owning poor man’s ghr’s… went from not being able to do one eccentrically, do being able to do a ton down/up:

TAJE - NATURAL GLUTE HAM RAISES (GHR) ON SORINEX PMGHR - YouTube <— completely owning them… best ive seen on youtube… we never video taped it, unfortunately, but he got to the point where he could do speed reps… freefall eccentric then transition… my hamstrings would hurt just watching… he did get ALOT faster once he started mastering PMGHR… i like pmghr alot better than regular GHR, but its just too intense for most people.

he basically trained the same way eddie did, except he squatted more, and did more plyo drills… he sucked at absorbing force, so he needed alot of force absorption/plyo drills.

peace man

Nice! I love how effortless Eddie’s jumps look.

If you don’t mind, could please give a brief explanation of what taje’s weekly training setup looked like. It doesn’t need to be too specific.

I’m just looking for some ideas to implement when my off season comes around in a few months.

Thanks man

ya eddie is a spring…

taje’s training went through a bunch of phases…

basically, first phase was GPP, getting used to lifting, etc. since he never lifted:
~3 months:

  • some jumps/sprints
  • some light force absorption stuff (he was very bad at this)
  • walking lunges, stepups, weighted lunge holds, light box squat
  • core

then he transitioned into
~1 month:

  • jumps/sprints
  • double leg hurdle jumps (could only get 3 feet) / force absorption stuff
  • squat, lunges, stepups, hamstrings
  • core

then transitioned into
~1 month:

  • plyos/jumps/sprints ← he was now getting 6 feet between hurdles on the double leg hurdle jumps after a few months of this routine)
  • squat, stepups, ghr
  • core

then he pretty much kept doing that last routine listed…

he got his squat up from ~1.1xBW to 2xBW in 7 months or so…

he became REALLY GOOD at squatting & ghr’s…

his times got better as his squat went up/ghrs got better… but he did have alot of down days because of how heavy he squatted and his experience level… we deloaded 1 session a few times just to see where he’d be at with jumping/sprinting…

here’s a vid of his 123.5", he’s 5’7" (150 lb.)… i forget his reach, but its VERY short heh… he needed only about ~3 more inches to catch a self lob dunk… i dont train with him anymore though so i dno what he’s doing.

squat was a little high in the vid…

peace man[/quote]

Thanks for the detailed response.

I like the look of that setup.

What sort of drills did you do for the light force adsorption stuff during the GPP phase?

42

[quote]adarqui wrote:
sup

i dont wanna create a new thread that’d be ooberlame… so i hope yall dont mind me bumping this thread with a few more vids until im over 40" rvj…

- YouTube <------ dunkz.

flying ^^^^^^^^^^^^^^^^^^^^^

haha!

it’s legit ten ft btw… weird how it looks when camcorder is kinda close… anyway i linked pics in the description of that vid from a real far camcorder angle…

so far after purely shock-like workouts… im bouncing like a damn spring… i feel so much pop… mannnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn happy… just have to make sure i dont over do the depth drops/plyos.

peace[/quote]

Nice!

The one at 41 secs is sick

43

[quote]Regular Gonzalez wrote:
adarqui wrote:
Regular Gonzalez wrote:
adarqui wrote:
Regular Gonzalez wrote:
Adarqui, do you know how much your 1 legged running vert has improved by since you started training?

Also, have you had any success in making significant improvements in the single leg verts of any of your athletes?

Thanks

hey, just like with my standing vert, i don’t train one leg…

hasn’t really gone up at all.

i used to play alot of basketball, havn’t played in years, i just dribble for fun & dunk… but i imagine if i did play basketball it would have gone up because of all the single leg layups etc.

yes ive only really trained one person for single leg vert… i helped take him from 11’2" touch to 11’4.5" touch… it took ~5 months… could have got the results sooner, but, instead we built a very good base for 3 months… in which his running vert actually started to go down… we used alot of volume/variety of exercises, because he had never weightlifted in his life… after 3 months were down we went right into a power/max strength cycle and got 3.5" in 2 months…

could have kept going i bet, but his work schedule etc just ruined everything :confused:

here’s a video of his (eddie) 137.5"… he has tons of videos on my youtube:

his stats in that vid from the description:

“135.7” touch

brings him to:

  • 40.5"(single arm reach)
  • 43" (double arm reach)"

^^ heavy squatting, 12" barbell stepups, lunges, single leg bounding, and ankle drills all helped his vert…

actually come to think of it i’ve trained two… this is taje, eddie’s friend, he went from ~116" touch to 124" touch in about 6 months or so…

here’s him owning poor man’s ghr’s… went from not being able to do one eccentrically, do being able to do a ton down/up:

TAJE - NATURAL GLUTE HAM RAISES (GHR) ON SORINEX PMGHR - YouTube <— completely owning them… best ive seen on youtube… we never video taped it, unfortunately, but he got to the point where he could do speed reps… freefall eccentric then transition… my hamstrings would hurt just watching… he did get ALOT faster once he started mastering PMGHR… i like pmghr alot better than regular GHR, but its just too intense for most people.

he basically trained the same way eddie did, except he squatted more, and did more plyo drills… he sucked at absorbing force, so he needed alot of force absorption/plyo drills.

peace man

Nice! I love how effortless Eddie’s jumps look.

If you don’t mind, could please give a brief explanation of what taje’s weekly training setup looked like. It doesn’t need to be too specific.

I’m just looking for some ideas to implement when my off season comes around in a few months.

Thanks man

ya eddie is a spring…

taje’s training went through a bunch of phases…

basically, first phase was GPP, getting used to lifting, etc. since he never lifted:
~3 months:

  • some jumps/sprints
  • some light force absorption stuff (he was very bad at this)
  • walking lunges, stepups, weighted lunge holds, light box squat
  • core

then he transitioned into
~1 month:

  • jumps/sprints
  • double leg hurdle jumps (could only get 3 feet) / force absorption stuff
  • squat, lunges, stepups, hamstrings
  • core

then transitioned into
~1 month:

  • plyos/jumps/sprints ← he was now getting 6 feet between hurdles on the double leg hurdle jumps after a few months of this routine)
  • squat, stepups, ghr
  • core

then he pretty much kept doing that last routine listed…

he got his squat up from ~1.1xBW to 2xBW in 7 months or so…

he became REALLY GOOD at squatting & ghr’s…

his times got better as his squat went up/ghrs got better… but he did have alot of down days because of how heavy he squatted and his experience level… we deloaded 1 session a few times just to see where he’d be at with jumping/sprinting…

here’s a vid of his 123.5", he’s 5’7" (150 lb.)… i forget his reach, but its VERY short heh… he needed only about ~3 more inches to catch a self lob dunk… i dont train with him anymore though so i dno what he’s doing.

squat was a little high in the vid…

peace man

Thanks for the detailed response.

I like the look of that setup.

What sort of drills did you do for the light force adsorption stuff during the GPP phase?[/quote]

using low box heights (less than SVJ):

  • squat drop (normal depth drop)
  • lunge drop
  • PF drop (stiff leg drop for plantar flexors)
  • quick lunges (bouncy alternating lunges in the deep position)
  • low rope lateral barrier jumps (like jumping over a ~12-18" rope side to side for time or reps)

peace man

44

[quote]Regular Gonzalez wrote:
adarqui wrote:
sup

i dont wanna create a new thread that’d be ooberlame… so i hope yall dont mind me bumping this thread with a few more vids until im over 40" rvj…

- YouTube <------ dunkz.

flying ^^^^^^^^^^^^^^^^^^^^^

haha!

it’s legit ten ft btw… weird how it looks when camcorder is kinda close… anyway i linked pics in the description of that vid from a real far camcorder angle…

so far after purely shock-like workouts… im bouncing like a damn spring… i feel so much pop… mannnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn happy… just have to make sure i dont over do the depth drops/plyos.

peace

Nice!

The one at 41 secs is sick

[/quote]

hah thanks man… too bad i came down on the rim with the ball, or it would shot through the hoop like a rocket… it still went thru fast, but faster would have looked more powerful.

:wink:

45

[quote]adarqui wrote:
Regular Gonzalez wrote:
adarqui wrote:
Regular Gonzalez wrote:
adarqui wrote:
Regular Gonzalez wrote:
Adarqui, do you know how much your 1 legged running vert has improved by since you started training?

Also, have you had any success in making significant improvements in the single leg verts of any of your athletes?

Thanks

hey, just like with my standing vert, i don’t train one leg…

hasn’t really gone up at all.

i used to play alot of basketball, havn’t played in years, i just dribble for fun & dunk… but i imagine if i did play basketball it would have gone up because of all the single leg layups etc.

yes ive only really trained one person for single leg vert… i helped take him from 11’2" touch to 11’4.5" touch… it took ~5 months… could have got the results sooner, but, instead we built a very good base for 3 months… in which his running vert actually started to go down… we used alot of volume/variety of exercises, because he had never weightlifted in his life… after 3 months were down we went right into a power/max strength cycle and got 3.5" in 2 months…

could have kept going i bet, but his work schedule etc just ruined everything :confused:

here’s a video of his (eddie) 137.5"… he has tons of videos on my youtube:

his stats in that vid from the description:

“135.7” touch

brings him to:

  • 40.5"(single arm reach)
  • 43" (double arm reach)"

^^ heavy squatting, 12" barbell stepups, lunges, single leg bounding, and ankle drills all helped his vert…

actually come to think of it i’ve trained two… this is taje, eddie’s friend, he went from ~116" touch to 124" touch in about 6 months or so…

here’s him owning poor man’s ghr’s… went from not being able to do one eccentrically, do being able to do a ton down/up:

TAJE - NATURAL GLUTE HAM RAISES (GHR) ON SORINEX PMGHR - YouTube <— completely owning them… best ive seen on youtube… we never video taped it, unfortunately, but he got to the point where he could do speed reps… freefall eccentric then transition… my hamstrings would hurt just watching… he did get ALOT faster once he started mastering PMGHR… i like pmghr alot better than regular GHR, but its just too intense for most people.

he basically trained the same way eddie did, except he squatted more, and did more plyo drills… he sucked at absorbing force, so he needed alot of force absorption/plyo drills.

peace man

Nice! I love how effortless Eddie’s jumps look.

If you don’t mind, could please give a brief explanation of what taje’s weekly training setup looked like. It doesn’t need to be too specific.

I’m just looking for some ideas to implement when my off season comes around in a few months.

Thanks man

ya eddie is a spring…

taje’s training went through a bunch of phases…

basically, first phase was GPP, getting used to lifting, etc. since he never lifted:
~3 months:

  • some jumps/sprints
  • some light force absorption stuff (he was very bad at this)
  • walking lunges, stepups, weighted lunge holds, light box squat
  • core

then he transitioned into
~1 month:

  • jumps/sprints
  • double leg hurdle jumps (could only get 3 feet) / force absorption stuff
  • squat, lunges, stepups, hamstrings
  • core

then transitioned into
~1 month:

  • plyos/jumps/sprints ← he was now getting 6 feet between hurdles on the double leg hurdle jumps after a few months of this routine)
  • squat, stepups, ghr
  • core

then he pretty much kept doing that last routine listed…

he got his squat up from ~1.1xBW to 2xBW in 7 months or so…

he became REALLY GOOD at squatting & ghr’s…

his times got better as his squat went up/ghrs got better… but he did have alot of down days because of how heavy he squatted and his experience level… we deloaded 1 session a few times just to see where he’d be at with jumping/sprinting…

here’s a vid of his 123.5", he’s 5’7" (150 lb.)… i forget his reach, but its VERY short heh… he needed only about ~3 more inches to catch a self lob dunk… i dont train with him anymore though so i dno what he’s doing.

squat was a little high in the vid…

peace man

Thanks for the detailed response.

I like the look of that setup.

What sort of drills did you do for the light force adsorption stuff during the GPP phase?

using low box heights (less than SVJ):

  • squat drop (normal depth drop)
  • lunge drop
  • PF drop (stiff leg drop for plantar flexors)
  • quick lunges (bouncy alternating lunges in the deep position)
  • low rope lateral barrier jumps (like jumping over a ~12-18" rope side to side for time or reps)

peace man[/quote]

cool, thanks for the info

46

Gotta love Darq. Unlike so many coaches and trainers, he doesn’t just claim a ridiculous vert (running, in his case), he tapes it and puts it out there, along with dozens of other dunk/jump sessions along the way. Good stuff!

47

[quote]qiezi wrote:
Gotta love Darq. Unlike so many coaches and trainers, he doesn’t just claim a ridiculous vert (running, in his case), he tapes it and puts it out there, along with dozens of other dunk/jump sessions along the way. Good stuff! [/quote]

hah thanks qiezi…

i hope to show people that u can go from crap to freak… 45 would be freak… there’s not many of those on the inet… most exist as rumors.

this relates somewhat to your statement… i have absolutely no respect for s&c coaches who lie about their own performance “history”… i’ve met quite a few in person who do this… local s&c people and interns who are getting into the field… i mean you can truly suck as an athlete and be an incredible s&c coach… no need to lie about it… but lying sells :wink:

also, the worst thing any athlete could do, in my opinion, is inflate their own numbers… so much of this shit is mental… if you trick yourself into thinking somehow you were “once good”, you will never be good… i’ve seen it in person with alot of the h.s. kids ive trained… its also quite prevalent in alot of these forums… it seems to be human to ego boost, but it’s sooo detrimental to your “mental game”…

peace man

48

True. I would go so far as to say that many of the better coaches are (or started out as) mediocre athletes. The gifted ones usually don’t bother with study or experimentation, though this may change as they age or battle back from injury.

Most marketing is dishonest to a degree, so we shouldn’t expect the S&C industry prove an exception. However, since the industry is almost wholly unregulated, I generally suspect an extra dose of bullshit.

No doubt the mental aspect is huge.

49


gah

probably around 38" rvj again… ive never seen myself that high from that angle so lookin good… all of my dunks today were crazy, most misses, but all crazy hard throw downs… could be 39" tho… 40" is 2" off my elbow.

too bad it was a miss…

1024×576 72 KB

1024×576 72 KB

hopefully sunday im dunking with my friend eddie who gets up around 42" or so… every time ive dunked with him i get an extra boost… so hopefully sunday i can finally get this shit over with…

this is how i compare with my forearm now:

1024×576 64.5 KB

haha peace

50

[quote]qiezi wrote:
Gotta love Darq. Unlike so many coaches and trainers, he doesn’t just claim a ridiculous vert (running, in his case), he tapes it and puts it out there, along with dozens of other dunk/jump sessions along the way. Good stuff! [/quote]

Although he jumps higher than me, I have to interject. I would not call this an “insane” vert, it’s quite good though! :slight_smile: I’m sure adarqui will be the first to admit he wants to go from good to amazing. (I want to go from average to good ATM in terms of vert., around 25 standing)

51

[quote]Nikiforos wrote:
qiezi wrote:
Gotta love Darq. Unlike so many coaches and trainers, he doesn’t just claim a ridiculous vert (running, in his case), he tapes it and puts it out there, along with dozens of other dunk/jump sessions along the way. Good stuff!

Although he jumps higher than me, I have to interject. I would not call this an “insane” vert, it’s quite good though! :slight_smile: I’m sure adarqui will be the first to admit he wants to go from good to amazing. (I want to go from average to good ATM in terms of vert., around 25 standing)[/quote]

ya… its not amazing… i mean im very hard on myself i want 45"… but the truth is that 40" is crazy good, so im close to being able to claim “crazy good” ;0… top rvj for 2009 nba draft combine was 40" on the dot… 2008 it was like 42 or so… hardly any nba guys have over 40" off the run.

45 is truly elite… 50 is godlike…

i know 45 is possible for me, so ya i suck until i get that ;d

peace man

52

Don’t misquote me, Niki. I (formerly qiezi) said that DARQ had a “ridiculous” vert – how many people have you seen jump 38" in person? – but I never said “insane.” Sure, there are guys out there who jump over 40" off the run, some without ever training… and they are freaks, and I might even call their hops “insane.” I would probably mean something like “unsurpassed in my experience” or maybe just “very, very high.”

Most 40+ inch vert claims, both standing and running, are nonsense. Keep in mind that someone 6’8" with a 40" vert can hit his head on the rim. Plenty of guys in the NBA are 6’8"+. How many have you seen get that high?

So, yeah, I think Darq’s jumps are impressive – the more so because through hard training he has improved ~10" from when he started. I called them “ridiculous” and I’d say it again. I never said “insane,” however.

If you want to make this a more exacting conversation, we can go there. But don’t cavil.

53

[quote]SamCM wrote:
Don’t misquote me, Niki. I (formerly qiezi) said that DARQ had a “ridiculous” vert – how many people have you seen jump 38" in person? – but I never said “insane.” Sure, there are guys out there who jump over 40" off the run, some without ever training… and they are freaks, and I might even call their hops “insane.” I would probably mean something like “unsurpassed in my experience” or maybe just “very, very high.”

Most 40+ inch vert claims, both standing and running, are nonsense. Keep in mind that someone 6’8" with a 40" vert can hit his head on the rim. Plenty of guys in the NBA are 6’8"+. How many have you seen get that high?

So, yeah, I think Darq’s jumps are impressive – the more so because through hard training he has improved ~10" from when he started. I called them “ridiculous” and I’d say it again. I never said “insane,” however.

If you want to make this a more exacting conversation, we can go there. But don’t cavil.
[/quote]

what makes it more ridiculous is that im a long distance athlete “naturally”, having run 4:32 mile when boxing, and i could run for days ever since i could remember… so ya in that sense i wont be humble and ill admit its pretty ridiculous… my favorite endurance feat was sprinting up and down 6 flights of stairs (coiled stairs where you rotate up verticaly) 10 times in 10:30…

as of a few weeks ago im getting back into distance stuff, but, limiting it to 400m… perfect distance for my genetics + current power i think… i wanna get sub 50 in that now too… would be very cool… i never sprinted growing up, only in like basketball practice etc… so when i’d run my miles/400m years ago, i always heel to toe’d them…

peace

54

400 sounds about right for your build. Harder to film though :slight_smile:

55

[quote]adarqui wrote:
Regular Gonzalez wrote:
adarqui wrote:
Regular Gonzalez wrote:
adarqui wrote:
Regular Gonzalez wrote:
Adarqui, do you know how much your 1 legged running vert has improved by since you started training?

Also, have you had any success in making significant improvements in the single leg verts of any of your athletes?

Thanks

hey, just like with my standing vert, i don’t train one leg…

hasn’t really gone up at all.

i used to play alot of basketball, havn’t played in years, i just dribble for fun & dunk… but i imagine if i did play basketball it would have gone up because of all the single leg layups etc.

yes ive only really trained one person for single leg vert… i helped take him from 11’2" touch to 11’4.5" touch… it took ~5 months… could have got the results sooner, but, instead we built a very good base for 3 months… in which his running vert actually started to go down… we used alot of volume/variety of exercises, because he had never weightlifted in his life… after 3 months were down we went right into a power/max strength cycle and got 3.5" in 2 months…

could have kept going i bet, but his work schedule etc just ruined everything :confused:

here’s a video of his (eddie) 137.5"… he has tons of videos on my youtube:

his stats in that vid from the description:

“135.7” touch

brings him to:

  • 40.5"(single arm reach)
  • 43" (double arm reach)"

^^ heavy squatting, 12" barbell stepups, lunges, single leg bounding, and ankle drills all helped his vert…

actually come to think of it i’ve trained two… this is taje, eddie’s friend, he went from ~116" touch to 124" touch in about 6 months or so…

here’s him owning poor man’s ghr’s… went from not being able to do one eccentrically, do being able to do a ton down/up:

TAJE - NATURAL GLUTE HAM RAISES (GHR) ON SORINEX PMGHR - YouTube <— completely owning them… best ive seen on youtube… we never video taped it, unfortunately, but he got to the point where he could do speed reps… freefall eccentric then transition… my hamstrings would hurt just watching… he did get ALOT faster once he started mastering PMGHR… i like pmghr alot better than regular GHR, but its just too intense for most people.

he basically trained the same way eddie did, except he squatted more, and did more plyo drills… he sucked at absorbing force, so he needed alot of force absorption/plyo drills.

peace man

Nice! I love how effortless Eddie’s jumps look.

If you don’t mind, could please give a brief explanation of what taje’s weekly training setup looked like. It doesn’t need to be too specific.

I’m just looking for some ideas to implement when my off season comes around in a few months.

Thanks man

ya eddie is a spring…

taje’s training went through a bunch of phases…

basically, first phase was GPP, getting used to lifting, etc. since he never lifted:
~3 months:

  • some jumps/sprints
  • some light force absorption stuff (he was very bad at this)
  • walking lunges, stepups, weighted lunge holds, light box squat
  • core

then he transitioned into
~1 month:

  • jumps/sprints
  • double leg hurdle jumps (could only get 3 feet) / force absorption stuff
  • squat, lunges, stepups, hamstrings
  • core

then transitioned into
~1 month:

  • plyos/jumps/sprints ← he was now getting 6 feet between hurdles on the double leg hurdle jumps after a few months of this routine)
  • squat, stepups, ghr
  • core

then he pretty much kept doing that last routine listed…

he got his squat up from ~1.1xBW to 2xBW in 7 months or so…

he became REALLY GOOD at squatting & ghr’s…

his times got better as his squat went up/ghrs got better… but he did have alot of down days because of how heavy he squatted and his experience level… we deloaded 1 session a few times just to see where he’d be at with jumping/sprinting…

here’s a vid of his 123.5", he’s 5’7" (150 lb.)… i forget his reach, but its VERY short heh… he needed only about ~3 more inches to catch a self lob dunk… i dont train with him anymore though so i dno what he’s doing.

squat was a little high in the vid…

peace man

Thanks for the detailed response.

I like the look of that setup.

What sort of drills did you do for the light force adsorption stuff during the GPP phase?

using low box heights (less than SVJ):

  • squat drop (normal depth drop)
  • lunge drop
  • PF drop (stiff leg drop for plantar flexors)
  • quick lunges (bouncy alternating lunges in the deep position)
  • low rope lateral barrier jumps (like jumping over a ~12-18" rope side to side for time or reps)

peace man[/quote]

Hey adarqui,

I have a few questions for you about the force absorption work done during GPP

(1) - What sort of volume and frequency did you use? (eg 3x10 on depth drops done twice per week)

(2) - Could you please explain the technique for a pf drop?

(3) - How high were the pf drops done from

(4) Where did you place the adsorption stuff in the training week, eg right before lower body weights?

Thanks man

56

sup man

[quote]Hey adarqui,

I have a few questions for you about the force absorption work done during GPP

(1) - What sort of volume and frequency did you use? (eg 3x10 on depth drops done twice per week)
[/quote]

since they only came to train 2x/week, we only did the FA-stuff 2x/week… taje/eddie were playing alot of bball during the week at this time too.

we’d always use around 3x5 for the regular depth drops and lunge drops, and for the PF drops it would be 2-3x10 without much rest in between sets.

its something I learned off of WGF’s site… standing on a box, say 12", take a step backwards off the box, inhale/brace abs, then drop (completely stiff legged, squeezing glutes), and land on your toes… allow yourself to spring on ground impact.

started off around 12", worked up to 12" box + multiple 25’s (so around 16"), above that there would be too much knee bend…

the depth drops, lunge drops, lateral or lateral barrier jumps were always done after ballistic work (sprints/jumps etc), and before weightlifting… the quick lunges / PF drops were done sometimes before lifting, but mostly during or after lifting.

if it was during, we’d complex say PF drops with squat… also quick lunges with walking lunges…

np man, cya!

57

[quote]adarqui wrote:
sup man

Hey adarqui,

I have a few questions for you about the force absorption work done during GPP

(1) - What sort of volume and frequency did you use? (eg 3x10 on depth drops done twice per week)

since they only came to train 2x/week, we only did the FA-stuff 2x/week… taje/eddie were playing alot of bball during the week at this time too.

we’d always use around 3x5 for the regular depth drops and lunge drops, and for the PF drops it would be 2-3x10 without much rest in between sets.

(2) - Could you please explain the technique for a pf drop?

its something I learned off of WGF’s site… standing on a box, say 12", take a step backwards off the box, inhale/brace abs, then drop (completely stiff legged, squeezing glutes), and land on your toes… allow yourself to spring on ground impact.

(3) - How high were the pf drops done from

started off around 12", worked up to 12" box + multiple 25’s (so around 16"), above that there would be too much knee bend…

(4) Where did you place the adsorption stuff in the training week, eg right before lower body weights?

Thanks man

the depth drops, lunge drops, lateral or lateral barrier jumps were always done after ballistic work (sprints/jumps etc), and before weightlifting… the quick lunges / PF drops were done sometimes before lifting, but mostly during or after lifting.

if it was during, we’d complex say PF drops with squat… also quick lunges with walking lunges…

np man, cya!
[/quote]

Thanks man

I’m all sorted now

58

okay…

as a former basketball player, I do not understand these dunk vids and vertical jump vids. Since when did dunking and vertical jumping become a “sport” ? to all you sport “dunkers” out there, can you actually play at a high level? or do you just look good in the lay up line? i guess as a former player, i do not see the point.

and by the way, to the poster that recited the nba combine vert #s. If only a few had 40", well then 40" IS ELITE :slight_smile: and yes, many of those guys could hit their heads on the rim. at 6.1 with a 38-40 vert in my prime, i could get my head close to the rim. think what a 6.6 or better guy with the same vert can do.

i participated in the l.a. summer pro league in 91 - went thru a free agent try out camp where all verts were checked. 4 people out of about 100 (real deal basketball players) had + 32. i dare say nothing has changed drastically.

but i still ask, CAN YOU PLAY?

59

[quote]TheBodyGuard wrote:
okay…

as a former basketball player, I do not understand these dunk vids and vertical jump vids. Since when did dunking and vertical jumping become a “sport” ? to all you sport “dunkers” out there, can you actually play at a high level? or do you just look good in the lay up line? i guess as a former player, i do not see the point.

and by the way, to the poster that recited the nba combine vert #s. If only a few had 40", well then 40" IS ELITE :slight_smile: and yes, many of those guys could hit their heads on the rim. at 6.1 with a 38-40 vert in my prime, i could get my head close to the rim. think what a 6.6 or better guy with the same vert can do.

i participated in the l.a. summer pro league in 91 - went thru a free agent try out camp where all verts were checked. 4 people out of about 100 (real deal basketball players) had + 32. i dare say nothing has changed drastically.

but i still ask, CAN YOU PLAY?[/quote]

first of all: go fuck yourself basketball is boring… its a bunch of sissy’s whining for foul calls for the most part.

second: good for you im glad put in work and played at a high level… must be cool to be 6’6 also.

to answer your question, no, i do not play basketball at a high level nor have I ever… i only played high school basketball… from age 8 to ~22 or so basketball was my life… i stopped enjoying watching basketball while i was in high school, i only liked to play it… then i stopped enjoying the sport itself, not because i didnt make college, but because i would rather watch people hurt each other: boxing, mma, nfl football.

so anyway, dunking is just dunking… it’s not a sport it’s just fun… and for someone, such as myself, who could barely touch rim throughout high school & college, I take pride in being able to finally live out one of my dreams - to dunk…

so while you’re on your high and mighty basketball trip, just come back down to earth and realize not everyone on youtube (or wherever) who posts dunk videos actually enjoys playing basketball… alot of people just like to dunk, thats it… its fun, it gets out aggression, and jumping high feels good.

see if this were a basketball game I would have just gotten 2 flagrant fouls and kicked out of the game for calling you a whiny bitch… but its not, so thats cool.

peace

60

[quote]adarqui wrote:
first of all: go fuck yourself basketball is boring… its a bunch of sissy’s whining for foul calls for the most part.

second: good for you im glad put in work and played at a high level… must be cool to be 6’6 also.

to answer your question, no, i do not play basketball at a high level nor have I ever… i only played high school basketball… from age 8 to ~22 or so basketball was my life… i stopped enjoying watching basketball while i was in high school, i only liked to play it… then i stopped enjoying the sport itself, not because i didnt make college, but because i would rather watch people hurt each other: boxing, mma, nfl football.

so anyway, dunking is just dunking… it’s not a sport it’s just fun… and for someone, such as myself, who could barely touch rim throughout high school & college, I take pride in being able to finally live out one of my dreams - to dunk…

so while you’re on your high and mighty basketball trip, just come back down to earth and realize not everyone on youtube (or wherever) who posts dunk videos actually enjoys playing basketball… alot of people just like to dunk, thats it… its fun, it gets out aggression, and jumping high feels good.

see if this were a basketball game I would have just gotten 2 flagrant fouls and kicked out of the game for calling you a whiny bitch… but its not, so thats cool.

peace[/quote]

LOL aaah the internet. It’s the outlet for all the passive agressive estrogen men everywhere. Where a “fuck you” has no consequences - where you can be anything you want and act any way you want eh?

I was just asking a question. I did not denigrate your jumping prowess. I do not see the point and I was asking an earnest question. I am not 6.6 I am 6.1 and my post was not a thinly vieled basketball brag. I provided the skant history as a backdrop for my experience and my viewpoint - nothing more. Mostly because, the sport at the high school and below level has not gotten any better (it’s worse) in the last 20 years because kids are preoccupied with cross overs and trying to dunk. None of them can shoot, play defense or understand basic ball. So in that sense, therein lies my interest.

I don’t care if you jump over dicks and put it on youtube. Jumping over big cocks is about as relevant as dunking a basketball if you don’t play the sport. I guess dunking is only impressive and youtube worthy to those that don’t play - like yourself (see, I can be a prick cocksucker just like yourself :slight_smile: )

Bunch of sissy’s whining for foul calls? LOL maybe where you play. Step on the court with some nba players and nba refs and see how many pussy whiny foul calls you get. Or play with some college boys. High level basketball is VERY physical. Come to the city and play some street ball with guys that can actually play and see about that whining and foul calls.

Anyway, lemme throw you a cookie since you took my question so personal - you got okay hops. I just don’t understand the preoccupation with dunking by some people - especially those that don’t play. Working on your vert is one thing - the dunking is another. I just don’t get it - nothing more, nothing less. So calm down spritle.