Vert/Speed Training Thread

Training
621

[quote]WhiteFlash wrote:

[quote]rip3 wrote:
Wow, I just have to comment, whiteflash, you do understand I am 66 inches tall, and you understand that the backboard is 114" right? So lets do some advanced algorithms here and subtract 66" from 114", what is the result- 48". Unless I’m 10" from the backboard, I’m quite a bit above ‘38".’ Also while on the topic of homosexuals, namely you, you’re a flamer, whiteflash’s nickname back on the streets of Philly is titeass…

Go Get It[/quote]

Your “math” sucks almost as bad as your jokes. If that’s you in the vid youy are nowhere near 4 feet off the ground. You have a vid of 2 missed one hand dunks and a couple of backboard slaps and all of a sudden you’re Hook Mitchell? Get the fuck outta here.

Oh, I didn’t give myself the nickname. Got it playing ball and though it was hysterical that it had to have “White” in front so put it up on here. Also, if my name on the streets of Philly [ seriously, what the fuck?] is titeass wouldn’t that make me not gay? Start practicing jokes as much as dunking and one day you might make both of 'em work.[/quote]
lol. Well I guess the rim is 9’2 then, hmm makes sense… Also, philly because philidelphia is the movie where tom hanks was a homo lawyer with aids. I figured you probably knew that queers loved philly and that you knew all the “hot spots” and what not.

622

[quote]WhiteFlash wrote:

[quote]adarqui wrote:

[quote]WhiteFlash wrote:

[quote]adarqui wrote:

[quote]WhiteFlash wrote:

[quote]rip3 wrote:
Wow, I just have to comment, whiteflash, you do understand I am 66 inches tall, and you understand that the backboard is 114" right? So lets do some advanced algorithms here and subtract 66" from 114", what is the result- 48". Unless I’m 10" from the backboard, I’m quite a bit above ‘38".’ Also while on the topic of homosexuals, namely you, you’re a flamer, whiteflash’s nickname back on the streets of Philly is titeass…

Go Get It[/quote]

Your “math” sucks almost as bad as your jokes. If that’s you in the vid youy are nowhere near 4 feet off the ground. You have a vid of 2 missed one hand dunks and a couple of backboard slaps and all of a sudden you’re Hook Mitchell? Get the fuck outta here.

Oh, I didn’t give myself the nickname. Got it playing ball and though it was hysterical that it had to have “White” in front so put it up on here. Also, if my name on the streets of Philly [ seriously, what the fuck?] is titeass wouldn’t that make me not gay? Start practicing jokes as much as dunking and one day you might make both of 'em work.[/quote]

you claim he touches 10’5 in that video… that makes you completely insane & stupid as fuck… 10’5 wouldnt even be hand over rim… why don’t you pause the video a few times during the slowmo and see how high he’s getting with his arm and how he’s throwing it down, where his hand is etc…

it’s more like 10’10… and the fact that you bring his vert down to 38 is hilarious.

those aren’t even backboard slaps, that’s his reaction to him feeling like he’s going to hit his head on the back board… it’s more of an ‘oh shit’ response. duh.

post a high res pic of your vertec jump, and i’ll show you what his vs yours looks like… he’s much higher than you.

sorry man… i know it hurts your ego for some reason but just let it be.
[/quote]

And for some reason you two retards keep feeling the need to suck eachother off. Bro, with 2 bad knees I will still out jump and out dunk both of you, and I’ve jumped/dunked maybe 12-15 times in the last 3 or so years. I’ll post a lob reverse vid this week and y’all can claim my high 30’s jump is really a 56!!![/quote]

i don’t give a fuck about dunking you stupid douchebag… just self lob one handers for height/power.

i’m sticking up for him because he jumps high and you say he doesn’t, end of story… you’re taking a 16 year old’s ~45" RVJ and claiming it’s 38" to not feel so bad on T-Nation.[/quote]

Hey cake ass: I already said the kid could get up, and I said I believe he’s capable of getting higher than he’s shown. But, you’re talking to someone who’s been around jumping/dunking for a long fucking time. You can tell me that kid is 45 and he can tell me it’s 48 [by the way, which is it?] and I can laugh and tell you both that y’all don’t know what the fuck you’re talking about. I’m gonna go catch some drinks now. Y’all be good.[/quote]
I said 9’6 minus 5’6 is 48", not that I got 48". Quit lying, you know its a box of tissues and a bottle of dove lotion, fuck outta here.

623

[quote]WhiteFlash wrote:

[quote]adarqui wrote:

[quote]WhiteFlash wrote:

[quote]adarqui wrote:

[quote]WhiteFlash wrote:

[quote]rip3 wrote:
Wow, I just have to comment, whiteflash, you do understand I am 66 inches tall, and you understand that the backboard is 114" right? So lets do some advanced algorithms here and subtract 66" from 114", what is the result- 48". Unless I’m 10" from the backboard, I’m quite a bit above ‘38".’ Also while on the topic of homosexuals, namely you, you’re a flamer, whiteflash’s nickname back on the streets of Philly is titeass…

Go Get It[/quote]

Your “math” sucks almost as bad as your jokes. If that’s you in the vid youy are nowhere near 4 feet off the ground. You have a vid of 2 missed one hand dunks and a couple of backboard slaps and all of a sudden you’re Hook Mitchell? Get the fuck outta here.

Oh, I didn’t give myself the nickname. Got it playing ball and though it was hysterical that it had to have “White” in front so put it up on here. Also, if my name on the streets of Philly [ seriously, what the fuck?] is titeass wouldn’t that make me not gay? Start practicing jokes as much as dunking and one day you might make both of 'em work.[/quote]

you claim he touches 10’5 in that video… that makes you completely insane & stupid as fuck… 10’5 wouldnt even be hand over rim… why don’t you pause the video a few times during the slowmo and see how high he’s getting with his arm and how he’s throwing it down, where his hand is etc…

it’s more like 10’10… and the fact that you bring his vert down to 38 is hilarious.

those aren’t even backboard slaps, that’s his reaction to him feeling like he’s going to hit his head on the back board… it’s more of an ‘oh shit’ response. duh.

post a high res pic of your vertec jump, and i’ll show you what his vs yours looks like… he’s much higher than you.

sorry man… i know it hurts your ego for some reason but just let it be.
[/quote]

And for some reason you two retards keep feeling the need to suck eachother off. Bro, with 2 bad knees I will still out jump and out dunk both of you, and I’ve jumped/dunked maybe 12-15 times in the last 3 or so years. I’ll post a lob reverse vid this week and y’all can claim my high 30’s jump is really a 56!!![/quote]

i don’t give a fuck about dunking you stupid douchebag… just self lob one handers for height/power.

i’m sticking up for him because he jumps high and you say he doesn’t, end of story… you’re taking a 16 year old’s ~45" RVJ and claiming it’s 38" to not feel so bad on T-Nation.[/quote]

Hey cake ass: I already said the kid could get up, and I said I believe he’s capable of getting higher than he’s shown. But, you’re talking to someone who’s been around jumping/dunking for a long fucking time. You can tell me that kid is 45 and he can tell me it’s 48 [by the way, which is it?] and I can laugh and tell you both that y’all don’t know what the fuck you’re talking about. I’m gonna go catch some drinks now. Y’all be good.[/quote]

you sure you don’t booze up before T-Magging?

how can he only be jumping 38" in the vid, that would be a 10’5" touch… he’s obviously touching higher than that, most anyone who isn’t a complete retard can see that.

so you been around jumping/dunking for a long time but somehow you perceive him as only being able to touch 10’5 on those dunk attempts?

you’re wrong, one day you’ll realize it.

adios!

624

weak jump made for nice footage, dunk fail

word.

625

[quote]adarqui wrote:
weak jump made for nice footage, dunk fail

word.[/quote]

hahahah man you’re videos are hilarious! especially your vertec one where you yell after the jump… I was cracking up. But you got hops I’ll give you that! This thread has go a lot of action lately and is very entertaining

Can you dunk without doing the lob or do you just like lobs? (im assuming you can without the lob cause of how high you were getting)

626

[quote]adarqui wrote:
1.5 months ago or so, head height test on 8’ rim.

i can post accurate shit all day man, can you? your reach is probably close to 8’ and you’re probably more like 5’11… you have a few nice dunks where you don’t look 5’9, and a vertec pic.

you called me out, i call you out.[/quote]

that would be sick if that pic was on a 10 foot rim

627

[quote]gregron wrote:

[quote]adarqui wrote:
weak jump made for nice footage, dunk fail

word.[/quote]

hahahah man you’re videos are hilarious! especially your vertec one where you yell after the jump… I was cracking up. But you got hops I’ll give you that! This thread has go a lot of action lately and is very entertaining
[/quote]

hah thanks man… yes this thread needs more action, verting & argueing about verting is fun shit.

[quote]
Can you dunk without doing the lob or do you just like lobs? (im assuming you can without the lob cause of how high you were getting)[/quote]

ya i can… i mean i rarely try it though so i suck at it if i don’t practice… i lose alot of height without explosive arm swing… i have dribble up one hander, dribble up two handers, and dribble up 180 on a few of my vids… but ya i’m mostly about getting max height and just throwing it down hard. So many people give me shit for that but I don’t care really, tricks or dribble up dunks don’t excite me much… i’m much more reactive minded, so dunking off a dribble up is always going to suck unfortunately, i just feel like “bleh” right before i’m about to do it, dno, hard to describe.

peace

628

[quote]gregron wrote:

[quote]adarqui wrote:
1.5 months ago or so, head height test on 8’ rim.

i can post accurate shit all day man, can you? your reach is probably close to 8’ and you’re probably more like 5’11… you have a few nice dunks where you don’t look 5’9, and a vertec pic.

you called me out, i call you out.[/quote]

that would be sick if that pic was on a 10 foot rim[/quote]

definitely, that’s the long term goal.

i can get my head on 9’… would be cool if i could find a 9’6" rim somewhere and try to head height jump on that.

i’m kind of training for 1 mile “sprints” and 5k runs lately, so i’m just hoping to maintain 35, increasing it would be amazing considering my routine… so should be interesting how my power will fluctuate… i’m alternating distance work days with power/speed/jumping days right now to try and even things out, so far so good but distance work really makes me feel “heavy” at times.

peace

629

[quote]adarqui wrote:

[quote]gregron wrote:

[quote]adarqui wrote:
1.5 months ago or so, head height test on 8’ rim.

i can post accurate shit all day man, can you? your reach is probably close to 8’ and you’re probably more like 5’11… you have a few nice dunks where you don’t look 5’9, and a vertec pic.

you called me out, i call you out.[/quote]

that would be sick if that pic was on a 10 foot rim[/quote]

definitely, that’s the long term goal.

i can get my head on 9’… would be cool if i could find a 9’6" rim somewhere and try to head height jump on that.

i’m kind of training for 1 mile “sprints” and 5k runs lately, so i’m just hoping to maintain 35, increasing it would be amazing considering my routine… so should be interesting how my power will fluctuate… i’m alternating distance work days with power/speed/jumping days right now to try and even things out, so far so good but distance work really makes me feel “heavy” at times.

peace[/quote]

There’s an outdoor court right across from the Toyota Center that has one 9’8" rim and one 9’4" rim. I have no idea why the have lowered rims, and asymetrical lowered rims at that, but I can get some pretty nice dunks on ‘em. Can put my elbow in the 9’4". Would be fucking awesome to put my elbow in a 10’, but considering my head scrapes the 9’4" when I do it would mean I’d have to get 50"+ to pull it off on a 10’. Basically I’m saying it won’t happen.

EDIT: Meant 9’2".

630

sweet shit you guys. I really need to get my vert up there! I was up in alaska for two weeks and ate like shit/didnt work out one tiny bit and tried to jump yesterday and was barely snapping the rim lol

What do you guys do specifically for vert? (Besides practicing your jumps) any tips/tricks?

631

[quote]WhiteFlash wrote:

[quote]adarqui wrote:

[quote]gregron wrote:

[quote]adarqui wrote:
1.5 months ago or so, head height test on 8’ rim.

i can post accurate shit all day man, can you? your reach is probably close to 8’ and you’re probably more like 5’11… you have a few nice dunks where you don’t look 5’9, and a vertec pic.

you called me out, i call you out.[/quote]

that would be sick if that pic was on a 10 foot rim[/quote]

definitely, that’s the long term goal.

i can get my head on 9’… would be cool if i could find a 9’6" rim somewhere and try to head height jump on that.

i’m kind of training for 1 mile “sprints” and 5k runs lately, so i’m just hoping to maintain 35, increasing it would be amazing considering my routine… so should be interesting how my power will fluctuate… i’m alternating distance work days with power/speed/jumping days right now to try and even things out, so far so good but distance work really makes me feel “heavy” at times.

peace[/quote]

There’s an outdoor court right across from the Toyota Center that has one 9’8" rim and one 9’4" rim. I have no idea why the have lowered rims, and asymetrical lowered rims at that, but I can get some pretty nice dunks on ‘em. Can put my elbow in the 9’4". Would be fucking awesome to put my elbow in a 10’, but considering my head scrapes the 9’4" when I do it would mean I’d have to get 50"+ to pull it off on a 10’. Basically I’m saying it won’t happen.

EDIT: Meant 9’2".[/quote]

nice, well if your knee heals up one day then it’s definitely possible… don’t count yourself out yet just yet.

632

[quote]gregron wrote:
sweet shit you guys. I really need to get my vert up there! I was up in alaska for two weeks and ate like shit/didnt work out one tiny bit and tried to jump yesterday and was barely snapping the rim lol
[/quote]

screwing up diet really screws with my jumps also… even if i’m not adding weight… for example, if i eat a bunch of junk/heavy carb, my jumps usually end up sucking… what i tend to do now is, eat big the day before trying to jump max (lots of bananas, stir fry, chicken/beef, milk), then day of i barely eat anything (sandwhich, coffee mixed with milk, 1-2 bananas or so, and some gingseng tea drinks)… that hardly ever fails me.

[quote]
What do you guys do specifically for vert? (Besides practicing your jumps) any tips/tricks?[/quote]

well, my general approach is to improve relative strength in lunge/squat while jumping/sprinting and improving my reactive/explosive exercises (pogo hops, multi response tuck jumps, low box depth jumps, double/single leg bounds, barbell jump squat, barbell rea squat etc).

when i’m peaking rvj etc, i’ll incorporate high frequency squatting/lunging in order to really stimulate my CNS hardcore, for example I might squat a few heavy singles multiple days in a row or 4 days per week, stuff like that… i pretty much just go by feel when I do stuff like that… I know that if i do something such as what i listed below, a few days later I am flying. Work capacity/preparedness has to be pretty high to do some of this stuff though, which is usually the case with over-achiever types.

monday - some kind of jumping, sprinting, etc … work up to a few 90+% squat singles
tuesday - some kind of jumping, sprinting, etc … work up to a few 90+% squat singles
wednesday - some kind of jumping, sprinting, etc … work up to a few 90+% squat singles
thursday - rest
friday or saturday jump max

so i’ll mix it up… most often i’ll do something like squat singles/lunge singles 3-4x/week while jumping/sprinting…

i’ll do stuff like that in blocks… so i’ll just train normal for 1-2 months then go into high frequency blocks like i listed above, for another 4-6 weeks… that goes into my ideology of short blocks of “build up → peak → repeat”.

but ya right now i’m not doing any of that stuff, i’m just keeping it simple, because i’m doing so much running/sprinting… I squat/ghr/bodyweight upper every 4th day or so, run & jump nearly every day, but only max jumping every 4th-5th day or so.

peace

633

alright I’ll have to check that out. I hadnt been doing any “heavy squatting” lately… just a little more light weight (315) and working on my explosiveness… I’ll get back to some heavy stuff all though I did do 405 for a triple on my last workout cause I felt like going heavy (heavy for me at least)

634

[quote]gregron wrote:
sweet shit you guys. I really need to get my vert up there! I was up in alaska for two weeks and ate like shit/didnt work out one tiny bit and tried to jump yesterday and was barely snapping the rim lol

What do you guys do specifically for vert? (Besides practicing your jumps) any tips/tricks?[/quote]

Man, Jtrinsey and Adarqui would be most helpful here. I was just lucky in always being able to jump. For me getting stronger and playing ball a couple of times a month while stretching consistently got my hops up. Even now with bum knees I can still do some decent dunks [for my size] and I play ball maybe 1-2 times a month. I’m actually gonna take the next 6-8 weeks and do everything in the 8-12 range to put some muscle on and give my joints and body a break from the constant beating it’s been taking. Gonna try squeezing in ball once a week or so, so I’ll report on the results.

635

[quote]gregron wrote:
alright I’ll have to check that out. I hadnt been doing any “heavy squatting” lately… just a little more light weight (315) and working on my explosiveness… I’ll get back to some heavy stuff all though I did do 405 for a triple on my last workout cause I felt like going heavy (heavy for me at least)[/quote]

Dude, 405 for a triple is damn strong. You should be proud of that.

636

[quote]adarqui wrote:

[quote]WhiteFlash wrote:

[quote]adarqui wrote:

[quote]gregron wrote:

[quote]adarqui wrote:
1.5 months ago or so, head height test on 8’ rim.

i can post accurate shit all day man, can you? your reach is probably close to 8’ and you’re probably more like 5’11… you have a few nice dunks where you don’t look 5’9, and a vertec pic.

you called me out, i call you out.[/quote]

that would be sick if that pic was on a 10 foot rim[/quote]

definitely, that’s the long term goal.

i can get my head on 9’… would be cool if i could find a 9’6" rim somewhere and try to head height jump on that.

i’m kind of training for 1 mile “sprints” and 5k runs lately, so i’m just hoping to maintain 35, increasing it would be amazing considering my routine… so should be interesting how my power will fluctuate… i’m alternating distance work days with power/speed/jumping days right now to try and even things out, so far so good but distance work really makes me feel “heavy” at times.

peace[/quote]

There’s an outdoor court right across from the Toyota Center that has one 9’8" rim and one 9’4" rim. I have no idea why the have lowered rims, and asymetrical lowered rims at that, but I can get some pretty nice dunks on ‘em. Can put my elbow in the 9’4". Would be fucking awesome to put my elbow in a 10’, but considering my head scrapes the 9’4" when I do it would mean I’d have to get 50"+ to pull it off on a 10’. Basically I’m saying it won’t happen.

EDIT: Meant 9’2".[/quote]

nice, well if your knee heals up one day then it’s definitely possible… don’t count yourself out yet just yet.[/quote]

Thanks man. Hope you’re right.

637

[quote]WhiteFlash wrote:

[quote]gregron wrote:
alright I’ll have to check that out. I hadnt been doing any “heavy squatting” lately… just a little more light weight (315) and working on my explosiveness… I’ll get back to some heavy stuff all though I did do 405 for a triple on my last workout cause I felt like going heavy (heavy for me at least)[/quote]

Dude, 405 for a triple is damn strong. You should be proud of that.[/quote]

It was a PR for me but for a lot of guys on this site 405 isnt that much lol… I’m happy with it though… I just hope I can get my vert up. I have a small problem because I cannot train my calves (no direct calf work like calf raises) because I have compartment syndrome and they’re kinda sensitive, for lack of a better word. I feel like that could be holding my vert back

638

[quote]gregron wrote:

[quote]WhiteFlash wrote:

[quote]gregron wrote:
alright I’ll have to check that out. I hadnt been doing any “heavy squatting” lately… just a little more light weight (315) and working on my explosiveness… I’ll get back to some heavy stuff all though I did do 405 for a triple on my last workout cause I felt like going heavy (heavy for me at least)[/quote]

Dude, 405 for a triple is damn strong. You should be proud of that.[/quote]

It was a PR for me but for a lot of guys on this site 405 isnt that much lol… I’m happy with it though… I just hope I can get my vert up. I have a small problem because I cannot train my calves (no direct calf work like calf raises) because I have compartment syndrome and they’re kinda sensitive, for lack of a better word. I feel like that could be holding my vert back[/quote]

my calfs are very sensitive too… not really with direct training, but more of sprinting/1mile+ running on midfoot… it took me nearly a year to get adapted to mid foot running… just running a 400m would leave my calfs sore for at least 6-7 days… so much heel->toe running really kept them weak… it’s taken about 6 months or so but i’m finally pretty adapted.

so ya, maybe direct calf training in terms of weights might be a problem, but i doubt these things would cause any problems: sprinting, pogo hops, multi response tuck jumps, single leg line speed hops, etc… just phase reactive work in slow and progressively increase volume/intensity just like you would weights, a slow progressive approach.

i’m not too big on max intensity calf raises though, i usually prescribe 4 x 5, submax… just for more of a tonic effect than to really train the calfs maximally… when you’re doing lots of sprinting/jumping, one of the worst things you can do is train with considerable calf fatigue… that’ll put way too much strain on the achilles.

some weak stuff from tonight, though, it was going to be a nice session… i was flying early… only got to attempt 3 dunks before lights went out… the best thing in this video is the 360 in-game layup, that shit is pimpin.

peace

639

first single leg dunk off lob, new addiction.

640

Hey guys. I’ve been thinking about peaking my sprints and jumps some time soon. I was wondering, how long does it take for you guys to peak your jumps? A month? 2 months?