Vert/Speed Training Thread

Training
281

Tom Platz - short and stumpy, poor levers, I don’t think he could jump very well :slight_smile:

I’m not a trainer, and have never trained anyone but myself, so I can’t help ya, but I myself have a minor tear in my left medial meniscus. I just left it alone for a few months, and just did rack pulls and low bar good mornings. No jumping at all off course. Now it’s much better and I have started squatting again, but jump landings still hurt, so none of that for a good few months. It’s to do with the force levels. But I can skip and hop fine. And I do some walking
Now my glutes and erectors are way stronger than my quads - I can GM with more weight than I squat - LOL
In theory my Posterior chain is strong enough to squat 500lbs, assuming I line up to a 75% GM to low bar squat ratio but I doubt I can squat over 365 right now. I last did 265x11+3+3+2+2 on GMs rest pause style, but not to failure, could have done 12-13 reps on the intial set.

You may need to revise your squat form, using a low bar style vs high bar, less stress on knees etc.
If it hurts, don’t do it.

Turns out I also had some knee ache issues due to a very tight rectus femoris, lots of trigger points too, so I’ve been releasing them with my elbows on thigh and doing a Bulgarian Split squat type stretch straight after, but with the rear leg on a bed, knee on floor. AFter 2 weeks of a lot of that, my knees feel great. Even walking downstairs

282

thought i would post my results on vertfreak program… i gained 5 inchs on my vertical and the program is the best IMO…check out the forum also if you interested in vert training …
my log…
http://www.vertfreak101.com/forum/showthread.php?t=343&page=6

283

Guys, need help with finding resistance bands for box squats. Anyone knows good online shop where I can get it? I found tons of those bands but not that long to suit the cage squatting. Possibly shipping to Europe. Thanks.

284

Aren’t the ones from EliteFTS long enough for that kind of stuff? They ship to Europe for sure.

285

[quote]daveshit wrote:
Guys, need help with finding resistance bands for box squats. Anyone knows good online shop where I can get it? I found tons of those bands but not that long to suit the cage squatting. Possibly shipping to Europe. Thanks.[/quote]

http://www.c-of-c.de/shop/index.php?cat=c51_Baender-Ketten.html&XTCsid=m7u0vr348gi8s1vpjvuebsapa3

This is a reliable site from Germany, they shipped it to me no prob to holland. E-mail them, they even mail you back in english if you prefer. Good luck!

286

[quote]arnoud verschoor wrote:
daveshit wrote:
Guys, need help with finding resistance bands for box squats. Anyone knows good online shop where I can get it? I found tons of those bands but not that long to suit the cage squatting. Possibly shipping to Europe. Thanks.

http://www.c-of-c.de/shop/index.php?cat=c51_Baender-Ketten.html&XTCsid=m7u0vr348gi8s1vpjvuebsapa3

This is a reliable site from Germany, they shipped it to me no prob to holland. E-mail them, they even mail you back in english if you prefer. Good luck![/quote]

Thanks, I’ll chech this out.

Elitefts has some nasty shipping, 270$, little bit too much.

287

[quote]CoolColJ wrote:
Another BB’er dunking it

He’s 5’10" 213lbs

He’s natural. Apparently he used to be 130lbs and now has 18.5 inch arms, 26.5 legs and 17 inch calves.
Squats 529lbs 2.5xBW, hmmm wonder if he has a 40 inch vert? :slight_smile:

if the rim is legit, his head gets quite a bit above the 8.5 net[/quote]

Is that a legit 10ft rim?

I can grab the rim consitently now that my squats are 160/187 @ 88kg, but with clothes and shoes I’m up to 90kg.

It’ll be BAD ASS in a few years when I can dunk :smiley: hopefully should be able to do it when I back squat 220kg or 230kg? If I worked on my running and jumping I’d surely be able to do it easier. My 2 foot take off is much better due to cack running and jumping technique since I’ve stopped playing bball…I’m going to power a drunk with no technique what so ever :stuck_out_tongue:

Koing

288

[quote]Koing wrote:
Is that a legit 10ft rim?

I can grab the rim consitently now that my squats are 160/187 @ 88kg, but with clothes and shoes I’m up to 90kg.

It’ll be BAD ASS in a few years when I can dunk :smiley: hopefully should be able to do it when I back squat 220kg or 230kg? If I worked on my running and jumping I’d surely be able to do it easier. My 2 foot take off is much better due to cack running and jumping technique since I’ve stopped playing bball…I’m going to power a drunk with no technique what so ever :stuck_out_tongue:

Koing[/quote]

Wait, squats are 160/187kg? 90kg and just grabbing the rim?

I’m 100kg (pretty flabby), front squating 3x5 90kg and I can grab the rim everytime…

How tall are you?

EDIT

I see you’re 5’10, I’m 6’2, that explains it, you have vertical 4 inches bigger than mine :slight_smile:

289

[quote]matko5 wrote:
Koing wrote:
Is that a legit 10ft rim?

I can grab the rim consitently now that my squats are 160/187 @ 88kg, but with clothes and shoes I’m up to 90kg.

It’ll be BAD ASS in a few years when I can dunk :smiley: hopefully should be able to do it when I back squat 220kg or 230kg? If I worked on my running and jumping I’d surely be able to do it easier. My 2 foot take off is much better due to cack running and jumping technique since I’ve stopped playing bball…I’m going to power a drunk with no technique what so ever :stuck_out_tongue:

Koing

Wait, squats are 160/187kg? 90kg and just grabbing the rim?

I’m 100kg (pretty flabby), front squating 3x5 90kg and I can grab the rim everytime…

How tall are you?

EDIT

I see you’re 5’10, I’m 6’2, that explains it, you have vertical 4 inches bigger than mine :)[/quote]

It’s more than height, you have to remember your wingspan is likely longer by 4 - 8 inches also, so add about 6" to 4" that’s a 10" advantage you have. 10" is alot.

290

[quote]Airtruth wrote:
matko5 wrote:
Koing wrote:
Is that a legit 10ft rim?

I can grab the rim consitently now that my squats are 160/187 @ 88kg, but with clothes and shoes I’m up to 90kg.

It’ll be BAD ASS in a few years when I can dunk :smiley: hopefully should be able to do it when I back squat 220kg or 230kg? If I worked on my running and jumping I’d surely be able to do it easier. My 2 foot take off is much better due to cack running and jumping technique since I’ve stopped playing bball…I’m going to power a drunk with no technique what so ever :stuck_out_tongue:

Koing

Wait, squats are 160/187kg? 90kg and just grabbing the rim?

I’m 100kg (pretty flabby), front squating 3x5 90kg and I can grab the rim everytime…

How tall are you?

EDIT

I see you’re 5’10, I’m 6’2, that explains it, you have vertical 4 inches bigger than mine :slight_smile:

It’s more than height, you have to remember your wingspan is likely longer by 4 - 8 inches also, so add about 6" to 4" that’s a 10" advantage you have. 10" is alot.[/quote]

Of course, I forgot that. Tnx for the correction. Actually, now that I think about it, all my friends that are around 5’10 can’t even get close to the rim so respect for that, my bad Koing. :slight_smile:

291

Cool thread!

292

[quote]Airtruth wrote:
matko5 wrote:
Koing wrote:
Is that a legit 10ft rim?

I can grab the rim consitently now that my squats are 160/187 @ 88kg, but with clothes and shoes I’m up to 90kg.

It’ll be BAD ASS in a few years when I can dunk :smiley: hopefully should be able to do it when I back squat 220kg or 230kg? If I worked on my running and jumping I’d surely be able to do it easier. My 2 foot take off is much better due to cack running and jumping technique since I’ve stopped playing bball…I’m going to power a drunk with no technique what so ever :stuck_out_tongue:

Koing

Wait, squats are 160/187kg? 90kg and just grabbing the rim?

I’m 100kg (pretty flabby), front squating 3x5 90kg and I can grab the rim everytime…

How tall are you?

EDIT

I see you’re 5’10, I’m 6’2, that explains it, you have vertical 4 inches bigger than mine :slight_smile:

It’s more than height, you have to remember your wingspan is likely longer by 4 - 8 inches also, so add about 6" to 4" that’s a 10" advantage you have. 10" is alot.[/quote]

um no

first of all if you take 2 average guys, his reach would only be 4" longer. You might have a better wingspan for your height(which could make it even smaller) or he might have, but in the attempts to be fair lets use average numbers.

2nd of all you realise those 4 inches are spread over your arms and shoulders right? it doesnt all go into 1 arm, so he would only gain about 1-2 inches (pending on shoulder size) on his reach from his wingspan.

Per average the reach advantage by a 6’2 guy over a 5’10 guy is somewhere around 5-6inches longer, not 10… lol

293

Cool thread!
Here are a couple of vids from this week.

VERT dunks CHALLENGE in one minute.

And training lebron jamBes style! :stuck_out_tongue: That’s some very effective jump training technique with the bands, I’m impressed. It builds a tremedous powerful approach. Unlike most other jump training technique which involves only vertical resistance. This is so specific.

294

[quote]believedat wrote:
Airtruth wrote:
matko5 wrote:
Koing wrote:
Is that a legit 10ft rim?

I can grab the rim consitently now that my squats are 160/187 @ 88kg, but with clothes and shoes I’m up to 90kg.

It’ll be BAD ASS in a few years when I can dunk :smiley: hopefully should be able to do it when I back squat 220kg or 230kg? If I worked on my running and jumping I’d surely be able to do it easier. My 2 foot take off is much better due to cack running and jumping technique since I’ve stopped playing bball…I’m going to power a drunk with no technique what so ever :stuck_out_tongue:

Koing

Wait, squats are 160/187kg? 90kg and just grabbing the rim?

I’m 100kg (pretty flabby), front squating 3x5 90kg and I can grab the rim everytime…

How tall are you?

EDIT

I see you’re 5’10, I’m 6’2, that explains it, you have vertical 4 inches bigger than mine :slight_smile:

It’s more than height, you have to remember your wingspan is likely longer by 4 - 8 inches also, so add about 6" to 4" that’s a 10" advantage you have. 10" is alot.

um no

first of all if you take 2 average guys, his reach would only be 4" longer. You might have a better wingspan for your height(which could make it even smaller) or he might have, but in the attempts to be fair lets use average numbers.

2nd of all you realise those 4 inches are spread over your arms and shoulders right? it doesnt all go into 1 arm, so he would only gain about 1-2 inches (pending on shoulder size) on his reach from his wingspan.

Per average the reach advantage by a 6’2 guy over a 5’10 guy is somewhere around 5-6inches longer, not 10… lol[/quote]

In that case Koing you can’t jump!!!

295

I haven’t run a timed 40 yard dash in over ten years, until today. I just had my ass handed to me by a fully electronic timed 40 yard dash, 5.48. The guy at the gym told me my form sucked and that I stood straight up on my starts. He also mentioned that they had maybe three people run under 5.00 seconds this summer.

  1. That sucked much more than I thought it would. I’ll work my starts and go back in two weeks for another test. I’ve been “sprinting” again, I thought I was sprinting, for about two weeks and thought I should establish a baseline, and test every few weeks to mark progress.

  2. Although I didn’t train all winter or spring, for anything, my deadlifting is ok = 405lbs x 20 reps after my testing this morning. I did notice that my snatch weights have been surprising low for me since starting up again. Maybe between my age and detraining my explosiveness really can’t be called explosiveness right now.

  3. I do have alot of room for improvement and should see quite a bit in the next month but still, holy crap.

If anyone cares I am going to start a training log regarding my progress with this and hopefully I’ll make drastic improvements with alot of technique work…

I was happy that I did not pull a hamstring.

296

[quote]Koing wrote:
CoolColJ wrote:
Another BB’er dunking it

He’s 5’10" 213lbs

He’s natural. Apparently he used to be 130lbs and now has 18.5 inch arms, 26.5 legs and 17 inch calves.
Squats 529lbs 2.5xBW, hmmm wonder if he has a 40 inch vert? :slight_smile:

if the rim is legit, his head gets quite a bit above the 8.5 net

Is that a legit 10ft rim?

I can grab the rim consitently now that my squats are 160/187 @ 88kg, but with clothes and shoes I’m up to 90kg.

It’ll be BAD ASS in a few years when I can dunk :smiley: hopefully should be able to do it when I back squat 220kg or 230kg? If I worked on my running and jumping I’d surely be able to do it easier. My 2 foot take off is much better due to cack running and jumping technique since I’ve stopped playing bball…I’m going to power a drunk with no technique what so ever :stuck_out_tongue:

Koing[/quote]

It looks regulation when the guy is standing under it.
It’s a proper indoor court rim in a rec facility. It should be proper height. Rims aren’t low in these types of places

there really is no difference between the strength/size of a natural BB’er and strength/power athlete. Muscle mass functions the same regardless of how it’s built

297

[quote]Airtruth wrote:
believedat wrote:
Airtruth wrote:
matko5 wrote:
Koing wrote:
Is that a legit 10ft rim?

I can grab the rim consitently now that my squats are 160/187 @ 88kg, but with clothes and shoes I’m up to 90kg.

It’ll be BAD ASS in a few years when I can dunk :smiley: hopefully should be able to do it when I back squat 220kg or 230kg? If I worked on my running and jumping I’d surely be able to do it easier. My 2 foot take off is much better due to cack running and jumping technique since I’ve stopped playing bball…I’m going to power a drunk with no technique what so ever :stuck_out_tongue:

Koing

Wait, squats are 160/187kg? 90kg and just grabbing the rim?

I’m 100kg (pretty flabby), front squating 3x5 90kg and I can grab the rim everytime…

How tall are you?

EDIT

I see you’re 5’10, I’m 6’2, that explains it, you have vertical 4 inches bigger than mine :slight_smile:

It’s more than height, you have to remember your wingspan is likely longer by 4 - 8 inches also, so add about 6" to 4" that’s a 10" advantage you have. 10" is alot.

um no

first of all if you take 2 average guys, his reach would only be 4" longer. You might have a better wingspan for your height(which could make it even smaller) or he might have, but in the attempts to be fair lets use average numbers.

2nd of all you realise those 4 inches are spread over your arms and shoulders right? it doesnt all go into 1 arm, so he would only gain about 1-2 inches (pending on shoulder size) on his reach from his wingspan.

Per average the reach advantage by a 6’2 guy over a 5’10 guy is somewhere around 5-6inches longer, not 10… lol

In that case Koing you can’t jump!!![/quote]

My vertical is 85cm @ 88kg, thats a respectable 33.45’. I jump higher off 2 feet as I never practice running and jumping and coupled with the fact that I can’t palm the ball doesn’t help. I’ll work at lunchtimes about jumping and grabbing the rim and then running and jumping. I should be close if I get my technique up there but my focus for the next 6 week is the Russian Squat Routine then to focus on my OLifts for a comp in December. Hoping my squat goes from 187 to 195 or maybe 196/197.

My standing long jump (in to floor, not a stand pit) is 2.9m and I hope to get this over 3m by the end of the year.

[quote]CoolColJ wrote:
Koing wrote:
CoolColJ wrote:
Another BB’er dunking it

He’s 5’10" 213lbs

He’s natural. Apparently he used to be 130lbs and now has 18.5 inch arms, 26.5 legs and 17 inch calves.
Squats 529lbs 2.5xBW, hmmm wonder if he has a 40 inch vert? :slight_smile:

if the rim is legit, his head gets quite a bit above the 8.5 net

Is that a legit 10ft rim?

I can grab the rim consitently now that my squats are 160/187 @ 88kg, but with clothes and shoes I’m up to 90kg.

It’ll be BAD ASS in a few years when I can dunk :smiley: hopefully should be able to do it when I back squat 220kg or 230kg? If I worked on my running and jumping I’d surely be able to do it easier. My 2 foot take off is much better due to cack running and jumping technique since I’ve stopped playing bball…I’m going to power a drunk with no technique what so ever :stuck_out_tongue:

Koing

It looks regulation when the guy is standing under it.
It’s a proper indoor court rim in a rec facility. It should be proper height. Rims aren’t low in these types of places

there really is no difference between the strength/size of a natural BB’er and strength/power athlete. Muscle mass functions the same regardless of how it’s built

[/quote]

Cool man. He has hops and also has a fatty back squat!

Koing

298

[quote]CoolColJ wrote:
Koing wrote:
CoolColJ wrote:
Another BB’er dunking it

He’s 5’10" 213lbs

He’s natural. Apparently he used to be 130lbs and now has 18.5 inch arms, 26.5 legs and 17 inch calves.
Squats 529lbs 2.5xBW, hmmm wonder if he has a 40 inch vert? :slight_smile:

if the rim is legit, his head gets quite a bit above the 8.5 net

Is that a legit 10ft rim?

I can grab the rim consitently now that my squats are 160/187 @ 88kg, but with clothes and shoes I’m up to 90kg.

It’ll be BAD ASS in a few years when I can dunk :smiley: hopefully should be able to do it when I back squat 220kg or 230kg? If I worked on my running and jumping I’d surely be able to do it easier. My 2 foot take off is much better due to cack running and jumping technique since I’ve stopped playing bball…I’m going to power a drunk with no technique what so ever :stuck_out_tongue:

Koing

It looks regulation when the guy is standing under it.
It’s a proper indoor court rim in a rec facility. It should be proper height. Rims aren’t low in these types of places

there really is no difference between the strength/size of a natural BB’er and strength/power athlete. Muscle mass functions the same regardless of how it’s built

www.higher-faster-sports.com/relativestrengthmyth.html[/quote]

CoolColJ,

The question I have pertains to your statement that muscle mass functions the same regardless of how it’s built. My question is then why is there a difference between myofibrillar hypertrophy and sarcoplasmic hypertrophy, meaning that the former constitutes functional, athletic muscle growth, and the latter is more show, but no go, so to speak? Thanks.

Nick

299

Hey Cool, I also have a question: What do you think of Complex Training? I am currently reading this book and will be finishing my First Cycle of Starting Strength in a Month and want to know if this is something that you would recommend for someone looking to build explosive power (http://www.amazon.com/gp/product/0873226437/ref=s9_simb_gw_xu_s0_p14_t1?pf_rd_m=ATVPDKIKX0DER&pf_rd_s=center-1&pf_rd_r=0GAQBDVS8E6N31S5AHZR&pf_rd_t=101&pf_rd_p=470938131&pf_rd_i=507846) I don’t mean this to be an advertisement, mods can remove the link once Cool answers.

Thanks
Nik

Bump any ideas cool?

300

[quote]Nick Radonjic wrote:
CoolColJ wrote:
Koing wrote:
CoolColJ wrote:
Another BB’er dunking it

He’s 5’10" 213lbs

He’s natural. Apparently he used to be 130lbs and now has 18.5 inch arms, 26.5 legs and 17 inch calves.
Squats 529lbs 2.5xBW, hmmm wonder if he has a 40 inch vert? :slight_smile:

if the rim is legit, his head gets quite a bit above the 8.5 net

Is that a legit 10ft rim?

I can grab the rim consitently now that my squats are 160/187 @ 88kg, but with clothes and shoes I’m up to 90kg.

It’ll be BAD ASS in a few years when I can dunk :smiley: hopefully should be able to do it when I back squat 220kg or 230kg? If I worked on my running and jumping I’d surely be able to do it easier. My 2 foot take off is much better due to cack running and jumping technique since I’ve stopped playing bball…I’m going to power a drunk with no technique what so ever :stuck_out_tongue:

Koing

It looks regulation when the guy is standing under it.
It’s a proper indoor court rim in a rec facility. It should be proper height. Rims aren’t low in these types of places

there really is no difference between the strength/size of a natural BB’er and strength/power athlete. Muscle mass functions the same regardless of how it’s built

CoolColJ,

The question I have pertains to your statement that muscle mass functions the same regardless of how it’s built. My question is then why is there a difference between myofibrillar hypertrophy and sarcoplasmic hypertrophy, meaning that the former constitutes functional, athletic muscle growth, and the latter is more show, but no go, so to speak? Thanks.

Nick

[/quote]

read that link to KellyB’s article I posted
there is no such thing as sarcoplasmic hypertrophy as you think of it. All muscle functions.
Even a raw begineer can recruit most of their muscle fibers.
For a natural person anyway. Once drugs enter the equation things change. You can get all kinds of growth without even lifting weights on drugs, up to a point, along with all the water weight :slight_smile:
A natural BB’er will function as strong as his muscle looks, or be as big as the strength he displays. So a natural BB’er with big legs will be squatting the kinds of weights you’d expect from the leg and hip size shown.