Indeed Clown Face, WHY IS THIS IN ‘conditioning’? But then where do they put it? They got rid of the ‘perfomrance/ sport’ or whatever it was called.
Nice dunks!
You only have a 23" vertical from standing? How tall are you?
Koing
No, my stanging vertical jump is higher than that!
According to CoolColJ’s formula, with my max squat and bodyweight my vertical jump should be 23 inches. Which basically means I am faster than I am strong. So for my vertical to increase I need to increase my strength.
I’m 6’2" as well.
Also…just to make myself look gd…I was jumping on grass and in normal trainers!..so whats that like an extra 10 inches on my vertical! 
remember the taller you are the less efective the formula is
If you don’t mind me asking, where are you running the 60m?
I had my doubts about back squats being directly related to sprint performance but after 8 weeks away from the gym (but continuing sprint training) I was able to come back to lifting a p.b. straight away. A week or two could be attributed to getting full recovery, but 2 months!
[quote]Fezz wrote:
Well at the moment I’m gonna be going with max-effort training, followed by assistance training. As mentioned here earlier.
I have just over 8 weeks until a 60m indoor competition, in this time I will report my strength and weight.
If you don’t mind me asking, where are you running the 60m?
I had my doubts about back squats being directly related to sprint performance but after 8 weeks away from the gym (but continuing sprint training) I was able to come back to lifting a p.b. straight away. A week or two could be attributed to getting full recovery, but 2 months![/quote]
If I was away for 2 weeks theres NO WAY I would be able to hit a squat PB…I’d be BURIED.
Koing
good post on vertical jump training…
low bar or high bar for vert training and why, be real specific
[quote]nba2008 wrote:
low bar or high bar for vert training and why, be real specific[/quote]
It doesn’t matter. Because people have gotten great results with both.
[quote]Dan1990 wrote:
good post on vertical jump training…
http://www.vertfreak101.com/forum/showthread.php?t=789[/quote]
I like the “30 flawless chin ups”. I didn’t see a single rep where he ACTUALLY locked out his arms properly…nice 4/5 reps there buddy…
Koing
[quote]Koing wrote:
Dan1990 wrote:
good post on vertical jump training…
http://www.vertfreak101.com/forum/showthread.php?t=789
I like the “30 flawless chin ups”. I didn’t see a single rep where he ACTUALLY locked out his arms properly…nice 4/5 reps there buddy…
Koing[/quote]
4/5 reps. Dude stop being so cynical. It was only an example of chin ups.
[quote]BIGBOSSTRON wrote:
Koing wrote:
Dan1990 wrote:
good post on vertical jump training…
http://www.vertfreak101.com/forum/showthread.php?t=789
I like the “30 flawless chin ups”. I didn’t see a single rep where he ACTUALLY locked out his arms properly…nice 4/5 reps there buddy…
Koing
4/5 reps. Dude stop being so cynical. It was only an example of chin ups.
[/quote]
I would hope the example exemplifies perfect form, thus a video showing imperfect form is a poor example for newbie lifters.
This thread is my favorite on this site, been lurking for a few months. I recently finished an Intermediate-level workout, which lasted three months, from the Vertical Jump Bible. Over the summer I became interested, at the same time, in the olympic lifts. I lifted at Hank’s Gym in Houston during my internship. Now that I’ve moved back to Austin for the school year (go to UT), I train with OK Weightlifting.
I believe that olympic lifting + smart plyometrics is really an unstoppable combination when it comes to vertical/speed improvement. Of course you still want to practice jumping if you’re a jumper and sprinting if you’re a sprinter.
When I first got into strength/explosive training (again) this past April, my vertical was so bad that I could barely even touch the rim from a standing vertical jump. My vertical was around 24". Not horrible, but not great either. Jump four days ago. I went to the Fitness Institute here to have my vertical measured on a Vertec machine. The way they count an “official” vertical is from a “dead squat” position. You start in a deep squat position with your hands behind you. This allows for NO momentum, pure power. I got a 32" on my second jump. However, my “real” standing vertical jump (when I could use the momentum from squatting down from the stand position) I got 36". The kinesiologist there wanted me to do a 10 minutes warm up on a treadmill or something as active to warm my legs up, but I didn’t have an appointment and just wanted to see quickly what my vertical was. If I could have gotten higher I doubt I could have gotten more than an inch or two. But still, this has impressed me quite a bit.
My main problem is that my running jump is absolutely terrible. I can get up even higher off a one-step jump than my running two-foot jump (and even that’s only about 3" higher than my standing vertical jump). I can barely grab the rim off my running one-foot jump! I emailed Kelly Baggett about this and he said I should stop all plyometric exercises and just focus on running and jumping 2-3 times a week for about 30-45 minutes. So far I have been working on it diligently for about a month. At first I couldn’t even dunk a ball off the run. Now, I can dunk the ball off the run. However, he claims if I stick with it for a few months I should be able to complete some really sick dunks with the strength base and vertical jump power that I have.
The one thing I “worry” about is that I won’t be making even greater gains from not doing plyometric exercises. I know that working on my running jump will increase my plyometric abilities, although, will they improve them as much as, say, ricochet jumps would? My reactive strength is obviously what is lacking. Kelly states that my body will develop the necessary reactive strength by just running and jumping. Any thoughts on this?
Here’s a Youtube video of me doing a standing two-handed dunk at 8’ reach: Standing Vertical Jump - Two Handed Dunk - YouTube
[quote]TurboLykes wrote:
This thread is my favorite on this site, been lurking for a few months. I recently finished an Intermediate-level workout, which lasted three months, from the Vertical Jump Bible. Over the summer I became interested, at the same time, in the olympic lifts. I lifted at Hank’s Gym in Houston during my internship. Now that I’ve moved back to Austin for the school year (go to UT), I train with OK Weightlifting.
I believe that olympic lifting + smart plyometrics is really an unstoppable combination when it comes to vertical/speed improvement. Of course you still want to practice jumping if you’re a jumper and sprinting if you’re a sprinter.
When I first got into strength/explosive training (again) this past April, my vertical was so bad that I could barely even touch the rim from a standing vertical jump. My vertical was around 24". Not horrible, but not great either. Jump four days ago. I went to the Fitness Institute here to have my vertical measured on a Vertec machine. The way they count an “official” vertical is from a “dead squat” position. You start in a deep squat position with your hands behind you. This allows for NO momentum, pure power. I got a 32" on my second jump. However, my “real” standing vertical jump (when I could use the momentum from squatting down from the stand position) I got 36". The kinesiologist there wanted me to do a 10 minutes warm up on a treadmill or something as active to warm my legs up, but I didn’t have an appointment and just wanted to see quickly what my vertical was. If I could have gotten higher I doubt I could have gotten more than an inch or two. But still, this has impressed me quite a bit.
My main problem is that my running jump is absolutely terrible. I can get up even higher off a one-step jump than my running two-foot jump (and even that’s only about 3" higher than my standing vertical jump). I can barely grab the rim off my running one-foot jump! I emailed Kelly Baggett about this and he said I should stop all plyometric exercises and just focus on running and jumping 2-3 times a week for about 30-45 minutes. So far I have been working on it diligently for about a month. At first I couldn’t even dunk a ball off the run. Now, I can dunk the ball off the run. However, he claims if I stick with it for a few months I should be able to complete some really sick dunks with the strength base and vertical jump power that I have.
The one thing I “worry” about is that I won’t be making even greater gains from not doing plyometric exercises. I know that working on my running jump will increase my plyometric abilities, although, will they improve them as much as, say, ricochet jumps would? My reactive strength is obviously what is lacking. Kelly states that my body will develop the necessary reactive strength by just running and jumping. Any thoughts on this?
Here’s a Youtube video of me doing a standing two-handed dunk at 8’ reach: Standing Vertical Jump - Two Handed Dunk - YouTube
Good to hear! I sort of have the same problem as you, my two legged vertical jump has really taken off, doing tomahawk dunks and even a windmill (can’t do that stuff now though), but I can barely dunk one legged and running. May I ask what your bodyweight is, and how much do you squat. I’m 235 (way too heavy) and squat around 400. I’ll hopefully let you know how it goes, this summer I want to squat 500 lbs at 220 lbs, with a firm improvement in my one legged vertical jump. Keep us updated!
[quote]arnoud verschoor wrote:
Good to hear! I sort of have the same problem as you, my two legged vertical jump has really taken off, doing tomahawk dunks and even a windmill (can’t do that stuff now though), but I can barely dunk one legged and running. May I ask what your bodyweight is, and how much do you squat. I’m 235 (way too heavy) and squat around 400. I’ll hopefully let you know how it goes, this summer I want to squat 500 lbs at 220 lbs, with a firm improvement in my one legged vertical jump. Keep us updated!
[/quote]
I weighed in at the meet around 87.8 kilograms, which is about 193. However, I wasn’t loaded up on a ton of food as I usually am. During a normal day I weigh about 197 lbs. My max olympic back squat is probably somewhere around 330-350 lbs or so. My maxes in the snatch (that I have been able to land with not-so-great technique) are 85 kg and 115 kg in the clean and jerk.
How high is your vertical? Have you always been able to jump really well running off two feet? With my vertical I should be doing all those flashy dunks, but I’m really a “one trick pony” when it comes to jumping right now.
[quote]TurboLykes wrote:
arnoud verschoor wrote:
Good to hear! I sort of have the same problem as you, my two legged vertical jump has really taken off, doing tomahawk dunks and even a windmill (can’t do that stuff now though), but I can barely dunk one legged and running. May I ask what your bodyweight is, and how much do you squat. I’m 235 (way too heavy) and squat around 400. I’ll hopefully let you know how it goes, this summer I want to squat 500 lbs at 220 lbs, with a firm improvement in my one legged vertical jump. Keep us updated!
I weighed in at the meet around 87.8 kilograms, which is about 193. However, I wasn’t loaded up on a ton of food as I usually am. During a normal day I weigh about 197 lbs. My max olympic back squat is probably somewhere around 330-350 lbs or so. My maxes in the snatch (that I have been able to land with not-so-great technique) are 85 kg and 115 kg in the clean and jerk.
How high is your vertical? Have you always been able to jump really well running off two feet? With my vertical I should be doing all those flashy dunks, but I’m really a “one trick pony” when it comes to jumping right now.[/quote]
I have never measured my vertical jump, it’s not too high, maybe 32" or something. My teammates tell me I have good timing, maybe that’s why I can pull those dunks off. The first dunk I did was when I was around 15 years old, that’s the first time I trained (I’m not a natural dunker!!). I did all my dunks one legged.
I’ve played american football for the last 3 years, and squatted a lot, so that’s probably the reason for the two foot increase, after a smolov cycle I could dunk real easy. I’m 6’2 if that helps…
by the way, turbolykes, if you are really worried about losing your plyometric ability, just perform a few low box depth jumps before your squats 2x a week.
[quote]TurboLykes wrote:
This thread is my favorite on this site, been lurking for a few months. I recently finished an Intermediate-level workout, which lasted three months, from the Vertical Jump Bible. Over the summer I became interested, at the same time, in the olympic lifts. I lifted at Hank’s Gym in Houston during my internship. Now that I’ve moved back to Austin for the school year (go to UT), I train with OK Weightlifting.
I believe that olympic lifting + smart plyometrics is really an unstoppable combination when it comes to vertical/speed improvement. Of course you still want to practice jumping if you’re a jumper and sprinting if you’re a sprinter.
When I first got into strength/explosive training (again) this past April, my vertical was so bad that I could barely even touch the rim from a standing vertical jump. My vertical was around 24". Not horrible, but not great either. Jump four days ago. I went to the Fitness Institute here to have my vertical measured on a Vertec machine. The way they count an “official” vertical is from a “dead squat” position. You start in a deep squat position with your hands behind you. This allows for NO momentum, pure power. I got a 32" on my second jump. However, my “real” standing vertical jump (when I could use the momentum from squatting down from the stand position) I got 36". The kinesiologist there wanted me to do a 10 minutes warm up on a treadmill or something as active to warm my legs up, but I didn’t have an appointment and just wanted to see quickly what my vertical was. If I could have gotten higher I doubt I could have gotten more than an inch or two. But still, this has impressed me quite a bit.
My main problem is that my running jump is absolutely terrible. I can get up even higher off a one-step jump than my running two-foot jump (and even that’s only about 3" higher than my standing vertical jump). I can barely grab the rim off my running one-foot jump! I emailed Kelly Baggett about this and he said I should stop all plyometric exercises and just focus on running and jumping 2-3 times a week for about 30-45 minutes. So far I have been working on it diligently for about a month. At first I couldn’t even dunk a ball off the run. Now, I can dunk the ball off the run. However, he claims if I stick with it for a few months I should be able to complete some really sick dunks with the strength base and vertical jump power that I have.
The one thing I “worry” about is that I won’t be making even greater gains from not doing plyometric exercises. I know that working on my running jump will increase my plyometric abilities, although, will they improve them as much as, say, ricochet jumps would? My reactive strength is obviously what is lacking. Kelly states that my body will develop the necessary reactive strength by just running and jumping. Any thoughts on this?
Here’s a Youtube video of me doing a standing two-handed dunk at 8’ reach: Standing Vertical Jump - Two Handed Dunk - YouTube
If you can touch 11’ and have a 36" standing vert from a standstill you should be able to do some pretty sick dunks already. I’m probably shorter than you [5’9"] and at my peak got a 41.5" off of 3 steps and a 35" from a standstill and I was catching 2-hand 360’s, tuck reverses, all kinds of shit. The guy who tested my reach though said it was close to 7’9", and I recently had it measured at 7’6" so that might have something to do with it.
[quote]WhiteFlash wrote:
If you can touch 11’ and have a 36" standing vert from a standstill you should be able to do some pretty sick dunks already. I’m probably shorter than you [5’9"] and at my peak got a 41.5" off of 3 steps and a 35" from a standstill and I was catching 2-hand 360’s, tuck reverses, all kinds of shit. The guy who tested my reach though said it was close to 7’9", and I recently had it measured at 7’6" so that might have something to do with it.[/quote]
Yeah, my steps are way off. I think my one-step jumps are still higher than my running jumps. Two or three days a week I’ll take about 45 minutes to just work on running and jumping. After a few months hopefully I’ll develop some good jumping coordination. My ability to transfer lateral force to vertical force is severely lacking.
[quote]TurboLykes wrote:
WhiteFlash wrote:
If you can touch 11’ and have a 36" standing vert from a standstill you should be able to do some pretty sick dunks already. I’m probably shorter than you [5’9"] and at my peak got a 41.5" off of 3 steps and a 35" from a standstill and I was catching 2-hand 360’s, tuck reverses, all kinds of shit. The guy who tested my reach though said it was close to 7’9", and I recently had it measured at 7’6" so that might have something to do with it.
Yeah, my steps are way off. I think my one-step jumps are still higher than my running jumps. Two or three days a week I’ll take about 45 minutes to just work on running and jumping. After a few months hopefully I’ll develop some good jumping coordination. My ability to transfer lateral force to vertical force is severely lacking.[/quote]
I see. You really have to get your steps and timing right, and doing all of that with a ball added in takes some getting used to.
This is one of my first dunks after knee surgery. I basically had to relearn how to run, dribble, jump and dunk all in concert all over again. Already posted this, but thought it might help you. Start at the foul line or close to it and work in. You probably won’t be able to take more than two dribbles, but it’ll get you used to puting the ball on the floor and going up using momentum…
[quote]WhiteFlash wrote:
I see. You really have to get your steps and timing right, and doing all of that with a ball added in takes some getting used to.
This is one of my first dunks after knee surgery. I basically had to relearn how to run, dribble, jump and dunk all in concert all over again. Already posted this, but thought it might help you. Start at the foul line or close to it and work in. You probably won’t be able to take more than two dribbles, but it’ll get you used to puting the ball on the floor and going up using momentum…[/quote]
That’s an excellent two-legged running vertical. So you recommend starting closer in, like three and four steps, rather than starting from behind the three-point line? I’ll try that. If my performance drops off after two or three steps I might as well start there, kind of like doing depth jumps, huh?