Koing,
I have squatted 365x1, 335x4, and 300x10, at a bw of ~180. i put 365 as my max into the calculator. my front squats are weak in comparison i think. and the 235x6 front squat was after training hamstrings with leg curls and GHR’s
and koing, very impressive numbers man!! that inspires to work that front squat
Checked my reach today and it was at 7’7"
The rim in these vids is 9’11" so i was hitting 28" jumps today.
first vid is with a running off of one foot
fail, the vids are in quicktime, i’ll try to convert
off of two…
criticism? advice? not expecting you guys to give me anything miraculous but i’ll take what critique i can get
I have no advice since i’m not the expert but I’m interested in hearing what some of the high flyers have to say
.greg.
Your technique is not bad; you just don’t use your arms a whole lot.
That’s with a much shorter runup, so it’s going to be a little different, but I think you can see that I generate a bit more power with the arms than you do.
How much does horizontal stuff like bounding for 10-30 meters help vertical jumping or is it better to just train vertical jumps from different starts like 1 step approach and so?
^^good question? I was going to do some of that the other day and was wondering. I’m sure it’d help with your explosiveness and jumping ability so I’m sure it’d translate at least somewhat to your vert.
.greg.
Lead, like Jtrinsey said you need to use your arms more and I think you need to “drop” way faster and way harder. You need to get into the recoiled position as fast as possible, bring your arms back and fucking throw yourself up using all of your power. Practice getting in the drop position quickly, and practice [seperately] getting your arm swing down. If you’re swinging your arms right you should get a little lift off the ground without using your legs at all. Once you get those down, combine 'em and you should see immediate improvement in your jumping ability.
[quote]hatesmiles wrote:
How much does horizontal stuff like bounding for 10-30 meters help vertical jumping or is it better to just train vertical jumps from different starts like 1 step approach and so?[/quote]
I couldn’t tell you much about 1-leg jumping because I’ve never really trained for it and the vast majority of people I train are volleyball players who jump mostly off of two legs.
I think it’s alright to mix in for 2-leg jumping every now and then as a fun test, but shouldn’t be any sort of main focus. I could see it being really useful for 1-leg jumps but I can’t draw from any evidence on that.
I recorded a few jumps in the gym last week but was jumping like crap. I could barely snap the rim so I’ll try again tomorrow. If i’m feeling good I’ll record one or two and throw it up for a critique.
.greg.
Thanks jtrinsey and whiteflash, that’s exactly the kind of advice i was looking for. i’ll report back with some results
[quote]WhiteFlash wrote:
Koing, just practice taking off from an approach. 1 step 2-footed, 1 step 1-footed, 2 step 2-footed, etc… The more you do it the more natural you feel. Also, there’s probably no need to go further than 4 or 5 steps out.[/quote]
Cheers for the info. I’ll work off
1 step 2 footed
1 step 1 footed : worse eVAR
2 step 2 footed
2 step 1 footed
For me the ‘faster’ I run the worse I am as I can’t control the power 
[quote]leadben wrote:
Koing,
I have squatted 365x1, 335x4, and 300x10, at a bw of ~180. i put 365 as my max into the calculator. my front squats are weak in comparison i think. and the 235x6 front squat was after training hamstrings with leg curls and GHR’s
and koing, very impressive numbers man!! that inspires to work that front squat[/quote]
Front squat massive! I’ll get 200kg someday 
This thread has me pumped about hops! I’ll get on t his 1-2x a week after the British in 11 days time.
Koing
Koing
[quote]Koing wrote:
For me the ‘faster’ I run the worse I am as I can’t control the power :([/quote]
This is fairly common. I would actually say it is more common than the other way around. Most people I have tested (and myself included) actually get between 1-2" higher off a 80% speed run-up than a full sprint.
I think it is because most people (myself included) have feet that are weak relative to the force their hips can produce. So when you go full speed horizontally then try to slam the foot down to turn it all to vertical power, the heel collapses and power is lost.
Particularly for 2-foot jumping, a full-speed run-up is suboptimal. Even look at high-jumpers, they are not accelerating nearly as hard in their run-up as a long-jumper.
^^Would you reccomend front squats over back squats as far as trying to increase someones vertical? I’m still trying to iron out a good lifting routine for working on my vert. I’ve been doing some weighted jumps, a little bit of box jumps, hitting the jump ropes for speed work and of course my new favorite exercise the weighted burpee
If you have any advice or input it would be greatly appreciated. Thanks a lot either way
.greg.
is this thread only for verts or 200m/100m sprints as well? last summer 09 i worked on my vert after dieting down to 180-185 at 6ft. i could fairly easily grab rim with one hand and my FS then was only 250 maybe for a single. in summer of 08 i had a fs 255x5x5 at 200-205 but probably a worse vertical. i’m working on my 200m (which sucks btw) this summer. i might add things like a 500m row for fun.
i personally don’t think squat numbers convert easily to vert inches. why? because what you call a squat is probably not what i call squat. you don’t take into account the speed of the squat. you don’t consider if the squat is paused or not. you don’t consider bar position. etc.
if you can standardize it to a 2 second paused on cavs FS … then maybe it’ll be easier to compare numbers and correlate that to verts.
i tried my vert for the first time today in a year.
at 190bw / 6ft, i get about 5 inches or more above the rim with either hand. so i’m just at or a little better than i was last year. i can easily hang and dunk a shot.
my weightlifting numbers are crap. i don’t have facilities to weightlift regularly. so i can only do a couple times per year or in the summers once a week. i hit a 255 clean (245 clean and jerk) but probably capable of 265-270 maybe. fs of 275 for a double. i recently hit 205 on the snatch easily. i’m sure i’m capable of maybe 215. i can do a bodyweight strict standing press before i hurt my bicept tendon. muscle snatch a bit over 145. koing obviously has killer numbers - i’ve seen his posts on some other forums. i’m weaker than a 53k chinese girl.
I don’t think between front squats or back squats it really matters as long as you are consistent and getting stronger. Strength is all general anyway. Right now, I’m doing all front squats with the people I train, but that’s purely because, right now, I’m running all my training groups outside at parks so I just have the kids clean the bar up to the shoulders and do front squats.
[quote]m1kekim wrote:
is this thread only for verts or 200m/100m sprints as well? last summer 09 i worked on my vert after dieting down to 180-185 at 6ft. i could fairly easily grab rim with one hand and my FS then was only 250 maybe for a single. in summer of 08 i had a fs 255x5x5 at 200-205 but probably a worse vertical. i’m working on my 200m (which sucks btw) this summer. i might add things like a 500m row for fun.
i personally don’t think squat numbers convert easily to vert inches. why? because what you call a squat is probably not what i call squat. you don’t take into account the speed of the squat. you don’t consider if the squat is paused or not. you don’t consider bar position. etc.
if you can standardize it to a 2 second paused on cavs FS … then maybe it’ll be easier to compare numbers and correlate that to verts.[/quote]
It’s all about bw% ratios. You added 20lbs more on to your bw, but did this also correspond to the same % increase in your 1RM? It probably did to be fair as you did 255x5x5! BUT also when you did the jumps were you WELL RESTED? I am often not well rested due to the amount of OLifting and squats I do so my jumps would be better if I rested a bit. I know when I was training hurdling I would fail to make 3 strides after a heavy Oly session so that was poor on my hurdles. The olifts and squats will negatively put down your numbers if your not ‘fresh’ for jumping mate. yes you will bes trogner and faster but that doesn’t count for jack sheeeet if your too fried to actually jump!
[quote]jtrinsey wrote:
[quote]Koing wrote:
For me the ‘faster’ I run the worse I am as I can’t control the power :([/quote]
This is fairly common. I would actually say it is more common than the other way around. Most people I have tested (and myself included) actually get between 1-2" higher off a 80% speed run-up than a full sprint.
I think it is because most people (myself included) have feet that are weak relative to the force their hips can produce. So when you go full speed horizontally then try to slam the foot down to turn it all to vertical power, the heel collapses and power is lost.
Particularly for 2-foot jumping, a full-speed run-up is suboptimal. Even look at high-jumpers, they are not accelerating nearly as hard in their run-up as a long-jumper.[/quote]
I’m not even trying to run fast! It’s just lack of technique so can’t wait in a few weeks until I do the exercises described.
3-4reps x 4-5sets? Or how would you prescribe the reps and sets?
Koing