Vert/Speed Training Thread

Training
581

Has anyone worked on single-legged depth jumps for any substantial length of time? I’m wondering if it’s the “best” exercise to strengthen the ankles to handle running and jumping at faster speeds. Koing, you’re not alone, I can’t run fast and jump high worth crap. My best jumps seem to come when I’m around 30% of my sprinting speed. Nothing like shaking three guys in a row on the court to have a wide open lane to dunk on a fast break and not even being able to touch the rim because your ankles can’t handle the force.

That said, even with a lack of speed training recently I’m still getting even more hops. I’m not sure when I’ll go back to focusing on jumping since I’ve become so engrossed with weightlifting.

Here’s a recent vid:

582

[quote]TurboLykes wrote:
Has anyone worked on single-legged depth jumps for any substantial length of time? I’m wondering if it’s the “best” exercise to strengthen the ankles to handle running and jumping at faster speeds. Koing, you’re not alone, I can’t run fast and jump high worth crap. My best jumps seem to come when I’m around 30% of my sprinting speed. Nothing like shaking three guys in a row on the court to have a wide open lane to dunk on a fast break and not even being able to touch the rim because your ankles can’t handle the force.
[/quote]

i don’t know why people always bring up single leg depth jumps, they are weak in comparison to single leg bounding (alternate or same leg)… bounding is a much natural movement too, with much more overload… i’d spend time learning to bound etc.

peace man nice jump

583

Thanks for the tips adarqui. Hell, I can’t even do a 12" single-legged depth jump. My ankles are pathetic.

584

[quote]TurboLykes wrote:
Thanks for the tips adarqui. Hell, I can’t even do a 12" single-legged depth jump. My ankles are pathetic.[/quote]

np, if your ankles are that pathetic though, work on the lower level exercises as a progression to learning bounds… for ankles:

  • regular single leg jumps
  • max speed single leg line hops (forward to back and side to side)
  • lateral barrier jumps or reptitive tuck jumps (focusing on ground contacts)
  • submax stiff leg ankle hops progressing into the ability to perform them maximally
  • quick lunges progressing into vj to split squat drops
  • sprinting

all of that will help with learning how to bound… initially bounding can just take the form of light single leg sprinting (for same leg bounding) and over accentuated striding with over accentuated hip flexion (for alternate leg bounding)…

peace man

585

Ok here’s my weak vert jump attempt. My quest for more hops has been temporarily sidelined by a nagging neck injury thats kept me out of they until just this past weak. Here’s a video from a couple weeks ago. Nothing spectacular.

Height: 5’11’’
Weight: 212lbs
Reach: 92" I think I said in another post?

.greg.

586

Is this video going to take a follow on post before it shows up like the others?

EDIT: YEP! Thats the trick

.greg.

587

ok heres a video for today. Was definitely higher and getting mid palm on the rim.

.greg.

588

If you were going to add sprints to a strength training program what would you do?

Right now I do:

Mon, Wed

3x5 squat
3x5 bench alternate with overhead press
3 x Failure pullups alternate with chinups
2x10 deadbug
2x12 rear delt

Fri

3x5 squat
3x5 bench alternate with overhead press
1x5 deadlift
1 x max time static deadlift holds

I was thinking of throwing in 4x20x 15 lbs. once or twice a week. I don’t know when I’d do them though. After squats I wouldn’t be able to do much, but before would interfere with squat weight. Off days are when I should be resting so I wouldn’t think to do them on those.

My speed sucks, but my acceleration is worse. I’m 5’4" 145 lbs, 10% BF with a 300 squat (right below parallel) and 325 deadlift and I have a ~5.5 40 yard dash. I’ve never really done all that much power training (with olympic lifts or otherwise) If it is reasonable (by that I mean not training like a national level athlete for 2 or 3 years), I’d like to get a 4.8 40 yard time in less than two years. If that isn’t a realistic goal, what should I shoot for?

Also, I live where the snow lasts like 4 months. Also, rain frequency is decent. What would I do about sprinting when the weather is bad if I can’t find an indoor spot to go? Run at max speed (10 mph, not very fast) on the treadmill for a couple minutes or something?

My strength goals (that I’d like to get within two years) are a 400 squat and a 450 deadlift. I am a month into lifting after an 8 month layoff and have the 300 squat and the 325 deadlift. My all-time PRs are 320 squat and 355 deadlift (I’ll probably be back there in a month or so I’m guessing). Do you think my strength goals would make a significant improvement on my acceleration by themselves or will I need to do the sprints to apply the new strength?

Thanks.

589

780×439 44.5 KB

oh snap, bwaahahaha!!! pretty close to 40 on this jump… very happy.

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943×355 39.3 KB

had to post this too, someone shopped me, had me lol’n hard.

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[quote]adarqui wrote:
oh snap, bwaahahaha!!! pretty close to 40 on this jump… very happy.[/quote]

Man, I’m not trying to be a dick but you really need to get a vertec or something 'cause you really overestimate the jumps you’ve posted. Not that there’s anything wrong with that but you’d lose a few inches off of what you think you’re at and where you’re actually at.

592

[quote]WhiteFlash wrote:

[quote]adarqui wrote:
oh snap, bwaahahaha!!! pretty close to 40 on this jump… very happy.[/quote]

Man, I’m not trying to be a dick but you really need to get a vertec or something 'cause you really overestimate the jumps you’ve posted. Not that there’s anything wrong with that but you’d lose a few inches off of what you think you’re at and where you’re actually at.[/quote]

i’m lol’n, because i was actually waiting for you to post… I should have bet my house you would have been the first reply, I knew it. How high you think it is? 30? How high you think my jumps were last year? 30? How high you think rip’s 45 jump is? 35? you crack me up…

when i posted some dunks way back, after hitting 36" on vertec, you said they were 30… “come on bro thats barely wrist over rim thats like 30 bro” – whiteflash… well hey, NEWSFLASH TO WHITEFLASH, 3" down my fucking wrist is 35" as my reach is 96" in track waffles like im wearing in this pic, 3.5" if i was in basketball shoes.

now you say i overestimate this jump too…

you’re blind as fuck it cracks me up.

i’ve never overestimated any jumps i’ve posted, stop being a dipshit…

:slight_smile:

593

also, whiteflash, just to clarify, how tall are you again? you say your reach is 7’6, so you must be what, 5’7?

rip is 5’6 with a 7’3 reach, so you must be pretty short, but you don’t look too short on your dunk videos? what’s the highest you’ve gotten your vert after the knee issue? do you have it on vid? i’d love to see 42 from you homie!

just wondering homie

594

Lol, whiteflash is a certified hater…

I don’t think I’ve seen one vid where he’s given props to someone, smh…

595

[quote]rip3 wrote:
Lol, whiteflash is a certified hater…

I don’t think I’ve seen one vid where he’s given props to someone, smh… [/quote]

i’ve seen him give props, it’s rare, but whenever someone is coming close to beating his “unseen 42+ inch vert” he likes to bring their vert down a bit… i mean i remember him being like 5’11 or something, 7’6 reach is very short, probably a double arm… his 42+" vert becomes 39. fuck.

i mean, these little vert wars are lame considering how much video i have + vertec footage etc… i mean it’s so obvious my 36-39’s weren’t “30’s” and that this recent pic is damn high… ya bro, my glutes are 30" high off the ground, i have t-rex legs… that rim is 9’… i didn’t see the backboard with my own eyes…

it’s all an illusion… god i work so hard for my 30" vert that looks around 38", sucks to have this guy bring me down every time… oh the vertec must have been 9’ also! fuck.

haterflash haterflash haterflash.

ray charles doesn’t comment on vert pics/vids and neither should whiteflash.

596

[quote]adarqui wrote:

[quote]rip3 wrote:
Lol, whiteflash is a certified hater…

I don’t think I’ve seen one vid where he’s given props to someone, smh… [/quote]

i’ve seen him give props, it’s rare, but whenever someone is coming close to beating his “unseen 42+ inch vert” he likes to bring their vert down a bit… i mean i remember him being like 5’11 or something, 7’6 reach is very short, probably a double arm… his 42+" vert becomes 39. fuck.

i mean, these little vert wars are lame considering how much video i have + vertec footage etc… i mean it’s so obvious my 36-39’s weren’t “30’s” and that this recent pic is damn high… ya bro, my glutes are 30" high off the ground, i have t-rex legs… that rim is 9’… i didn’t see the backboard with my own eyes…

it’s all an illusion… god i work so hard for my 30" vert that looks around 38", sucks to have this guy bring me down every time… oh the vertec must have been 9’ also! fuck.

haterflash haterflash haterflash.

ray charles doesn’t comment on vert pics/vids and neither should whiteflash.[/quote]

You said you’re 6’1". At 6’1" a 40 puts you 7" below the rim. You’re at least a foot if not more lower than that. Really isn’t that hard man. My profile pic is a 38" and y’all have seen vids of me dunking, after knee surgery. Don’t have any vids of before and sadly it’s looking like my knees will never get back to where they once were.

Such is life. Calling you out isn’t hating. If you post a legit 40" I’ll be there first to give props. Posting a vid of a kid calling him “the 5’6” dunker" yet not having any dunking vids means absolutely nothing. Show me a vertec vid and I’ll give props.

597

Oh yeah, I’m 5’9" and the 7’6" is not a double arm.

598

[quote]WhiteFlash wrote:

[quote]adarqui wrote:

[quote]rip3 wrote:
Lol, whiteflash is a certified hater…

I don’t think I’ve seen one vid where he’s given props to someone, smh… [/quote]

i’ve seen him give props, it’s rare, but whenever someone is coming close to beating his “unseen 42+ inch vert” he likes to bring their vert down a bit… i mean i remember him being like 5’11 or something, 7’6 reach is very short, probably a double arm… his 42+" vert becomes 39. fuck.

i mean, these little vert wars are lame considering how much video i have + vertec footage etc… i mean it’s so obvious my 36-39’s weren’t “30’s” and that this recent pic is damn high… ya bro, my glutes are 30" high off the ground, i have t-rex legs… that rim is 9’… i didn’t see the backboard with my own eyes…

it’s all an illusion… god i work so hard for my 30" vert that looks around 38", sucks to have this guy bring me down every time… oh the vertec must have been 9’ also! fuck.

haterflash haterflash haterflash.

ray charles doesn’t comment on vert pics/vids and neither should whiteflash.[/quote]

You said you’re 6’1". At 6’1" a 40 puts you 7" below the rim. You’re at least a foot if not more lower than that.[/quote]

you’re blind… and i never said it was 40, i said it was close, that jump is around 37-38… if you think that’s more than a foot under rim you are on crack.

where’s the video of your 38? your 38 doesn’t look any higher than the pic i just posted…

why did you dodge the height/reach question? how tall are you and how do you have a 7’6 reach? If it’s a double arm reach, which I expect it is, then you might as well stop talking shit about everyone’s vert measurements, because you’ve never had 42+".

how high are you in this video? this is basically the same exact hoop my pic is from… it’s an LA Fitness I bet, that’s where I did my jump… my head height looks higher than yours in this video:

so how high is that?

[quote]
Don’t have any vids of before and sadly it’s looking like my knees will never get back to where they once were. Such is life.[/quote]

sucks

i posted a 36 vertec then a dunk a few days later and you called it 30… so much for props.

that’s just the title… he’s dunked before, unfortunately he just misses a ton of dunks when trying to make videos, he wants to throw them down hard.

again, he’s 5’6, 7’3" reach… for him to have a 40" vert on those dunks he’d only need to get his hand 7" over the rim, he’s obviously higher than that… let’s say 10" over at peak, he’s slamming it down hard… ok that would make it 43… he jumps higher when trying to hit his head on backboard…

so where does your 35-38" claim come from?

so what, is that 35? last time you said his jump was “35-38” or something stupid like that… considering the last missed dunk attempt in the vid, 10’10 - 7’3 = ? oh that’s right… 43".

599

[quote]WhiteFlash wrote:
Oh yeah, I’m 5’9" and the 7’6" is not a double arm.[/quote]

where’s your 38" vertec vid?

here’s my 15" vert during a sweet dunk (from like 4-5 days ago), one of my favorites:

600

A simple one handed lob is not what I’d call “a sweet dunk”. The vid you posted of me I was probably 35"-36" off the ground. I don’t have a vid of the 38", just the pic. The “45 inch dunker” can jump but YOU’RE on crack if you think he’s anything above a 38" or so. Not saying that he can’t get higher, but don’t think he is there.

I’m gonna spend the next 2 months or so trying to get my knees right, but if it doesn’t happen [and if the last 2 years are any indication, it won’t] then I’m just gonna try and get big. And yes, I can still dunk with 2 hands off of a drop step fairly easily. The next day my knee feels better than “SUCK” I’ll post a vid.