[quote]adarqui wrote:
first single leg dunk off lob, new addiction.
[/quote]
Nice man. My first ever dunk was off of the left but haven’t had a one-legged dunk since my early 20’s.
thanks mang…
did you end up converting to double leg when you got more into lifting?
peace
[quote]DjSm28 wrote:
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? [/quote]
a few days to a week… heh 
it depends on what kind of training you’re doing… for the most part, i don’t like to stray far away from being able to peak vj within a week or so, this is because, if you stray too far away for too long, you end up becoming a slug… concentrated loading blocks of 4 weeks can be very beneficial and allow you to experience gains for 4+ weeks after, but i find people bank way too much on a deload helping them all of a sudden become much more powerful…
think about it this way, if you are within peak power (staying fresh for the most part), then all of your jumping sessions/sprint/speed/lifting sessions etc will be performed at a much higher QUALITY than if you are putting yourself through alot of fatigue with excessive volume of lifting etc… those higher quality sessions will mean you have even more room for adaptation, since each session is done with less fatigue, this is a much stronger stimulus for gains.
if you are on a very concentrated block which is causing considerable fatigue, then you’re looking at ~4 weeks before everything starts coming back to normal… i personally like to avoid that though like i said before… if i can peak within one week, each training session overall will be done at a much higher level regarding cns/physiologically, this leads to bigger improvements imo.
also, most people’s ideas of ‘blocks’ which you would then peak your vert for the upcoming months, are way below what would be considered a true concentrated block… true concentrated blocks induce a shitload of fatigue in a short period of time…
the best concentrated blocks i’ve personally used are no more than 2 weeks in length, that is my favorite time frame for inducing heavy fatigue and then rebounding out for the next 2+ weeks.
peace
[quote]adarqui wrote:
thanks mang…
did you end up converting to double leg when you got more into lifting?
peace[/quote]
Yes and no. I was always better off of two, but when I was younger and scrawnier I couldn’t get the timing right going up off of two with the ball. I could lob it and go get it but lacked the strength [or something] to just go up with it. Was smoother off of one leg and could get simple one and two handers fairly easily. Now I’ve been diagnosed with severe tendonitis in the knee and Osgood Schlatters [sp?] directly below the knee and have little explosion off of one. Haven’t even tried dunking off of one in at least 6 years. But, you’re right. Squats and cleans and stuff brought the 2-foot approach out way more and that’s pretty much the only way I jump now. If you’re just starting off of one and are already catching the same dunks you are off of two you’re gonna be putting down some nice dunks soon.
[quote]WhiteFlash wrote:
[quote]adarqui wrote:
thanks mang…
did you end up converting to double leg when you got more into lifting?
peace[/quote]
Yes and no. I was always better off of two, but when I was younger and scrawnier I couldn’t get the timing right going up off of two with the ball. I could lob it and go get it but lacked the strength [or something] to just go up with it. Was smoother off of one leg and could get simple one and two handers fairly easily.
[/quote]
ahh… ya that’s pretty much the same with me… i can jump smooth with the ball off one leg, but i’ve never had power off one, but the ability to dribble up and jump with the ball is definitely better off one leg because i grew up playing ball my whole life.
[quote] Now I’ve been diagnosed with severe tendonitis in the knee and Osgood Schlatters [sp?] directly below the knee and have little explosion off of one.
[/quote]
damn… i had osgood schlatters when i was ~14-16, i have those calcified tendon bumps on my patella tendon… shit sucked back then but it eventually disappeared.
hope that stuff heals up 
again, same with me… squats etc got any idea of single leg jumping out of my head for the longest time… so back during my first ‘vert journey’, i really became double leg jump dominant… this time around (after my detraining and now retraining), i’m doing so much sprints/walking lunges that i get urges to jump single leg… funny how that works… i’m just in so much better shape now though then i was during my first vert-training of 2 years… i really let myself get out of overall shape by focusing so heavily on jumping/squatting/plyos…
so trying to get back in insane shape again has my brain sending “signals” for me to do jumps off one, no more inhibition…
but ya man i’m excited as hell now to do SLRVJ dunks now after my DLRVJ dunks… the funny thing is, i don’t jump any worse during my SLRVJ’s AFTER doing DLRVJ’s… my DLRVJ’s can fatigue hardcore, but then i’m fine off one leg… i try to muster so much strength in my double leg rvj’s that it just fries me, when i drop off after 20+ jumps i’m toast… but SLRVJ’s i just bounce right back up and still have gas in the tank.
peace
^^Well honestly man I stopped playing ball/jumping damn near altogether when I was 25 or so and focused just on lifting. Got up to around 190 and was fairly strong, but was barely getting rub-ins dunking. Decided I wanted to jump again but haven’t been able to get back to the hops and dunks I once had/did. Think the extra weight also contributed to my current problems. Not ready to throw in the towel yet though. Wonder why 2-legs is so taxing but doesn’t affect the 1-leg jump? If you keep at it you should be getting some nice 1-hand cockbacks with that left leg jump. You look at least as high as the double approach already.
dno, same thing happened to me today but my double leg jumps were on point… still stim’d from last squat session… didn’t land any slrvj dunks though, had some good throw downs with them but none went in.
Some cool stuff in here. I haven’t been on very much- been crazy busy with all my summer stuff; and now with the DVD product I’ve been working on. Adarqi, I will be sure to send you a copy so you can rip me for unethical marketing practices! 
Gregron, my 2 cents on vert training is pretty similar to arnoud’s posting of the quote by KB and summarized by “Lift or Die’s” post. When I was jumping my highest (I’m 6’3" in shoes and could touch my head to a 9’7" marker from a run-up and 9’4" from standing), I:
(1) Was about 10-12% bodyfat at 6’2", 215
(2) Could squat 425 (a shade high though, if I recall), deadlift 545 with a straight bar and 585 with a trap-bar. I deadlifted more often as a max-effort-type exercise than squats, but that was just because I wanted to be cool and use more weight.
(3) Did high-rep step-ups with 185 on the safety-squat bar and high-rep 45-degree back extensions with the safety-squat bar, which I always counted as 45lbs but I guess was actually like 65 or some shit like that.
(4) Messed around with lots of Glute-Ham raises and found doing sets of 4-6 with heavier weight or partner resistance to be my favorite.
(5) Did lots of push presses. Form would be plenty of leg drive, but no “dip” to catch the bar as with a jerk. I liked these as, when I would be going the heaviest, it was essentially like doing an explosive squat with 225.
(6) Could do 17 jumps over a knee high string in 10 seconds. My goal was always 20, but I could never get there. I would do these in two ways: either do as many reps over a knee-high string as I could in 10 seconds, and work to increase the reps over time, or I would pick a lower height and see how fast I could do 20 reps. If it was under 10 seconds, I would bump the height up an inch. It’s an underrated drill, especially for guys who are naturally more strength/leg-dominant jumpers than reactive/calf-dominant jumpers.
(7) Did tons of box jumps or hurdles. I liked them because of the fact that there is a huge “pysch-up” factor to doing this stuff, because if you really fuck up you can bust your face or at least look like a fool. It is kind of scary putting a 5’ stack of bumper plates in front of you and trying to stick the landing on top. KB wrote an article:
relating this type of stuff, and it is one of the most underrated articles on their on speed/power development, IMO.
KB once wrote that you will be happy with your vertical leap when you:
(1) Can full squat 2x bodyweight
(2) At under 10% body fat
(3) Can do 20 jumps over a knee-high string in 10 seconds
(4) And practice maximal jumps at least 2x per week
I was just a bit off all of those markers and I was doing 36" legit (measured by head height) standing vertical and was measured at a combine-type setting at 41" standing vert; so I’d imagine anybody who hits all 4 of those markers should be damn close to a legit 40" standing vertical.
[quote]jtrinsey wrote:
Some cool stuff in here. I haven’t been on very much- been crazy busy with all my summer stuff; and now with the DVD product I’ve been working on. Adarqi, I will be sure to send you a copy so you can rip me for unethical marketing practices!
[/quote]
nice, hook it up no reason to rip you though, hold on, are you teaming up with maroko? lulz…
[quote]
Gregron, my 2 cents on vert training is pretty similar to arnoud’s posting of the quote by KB and summarized by “Lift or Die’s” post. When I was jumping my highest (I’m 6’3" in shoes and could touch my head to a 9’7" marker from a run-up and 9’4" from standing), I:
(1) Was about 10-12% bodyfat at 6’2", 215
(2) Could squat 425 (a shade high though, if I recall), deadlift 545 with a straight bar and 585 with a trap-bar. I deadlifted more often as a max-effort-type exercise than squats, but that was just because I wanted to be cool and use more weight.
(3) Did high-rep step-ups with 185 on the safety-squat bar and high-rep 45-degree back extensions with the safety-squat bar, which I always counted as 45lbs but I guess was actually like 65 or some shit like that.
(4) Messed around with lots of Glute-Ham raises and found doing sets of 4-6 with heavier weight or partner resistance to be my favorite.
(5) Did lots of push presses. Form would be plenty of leg drive, but no “dip” to catch the bar as with a jerk. I liked these as, when I would be going the heaviest, it was essentially like doing an explosive squat with 225.
(6) Could do 17 jumps over a knee high string in 10 seconds. My goal was always 20, but I could never get there. I would do these in two ways: either do as many reps over a knee-high string as I could in 10 seconds, and work to increase the reps over time, or I would pick a lower height and see how fast I could do 20 reps. If it was under 10 seconds, I would bump the height up an inch. It’s an underrated drill, especially for guys who are naturally more strength/leg-dominant jumpers than reactive/calf-dominant jumpers.
(7) Did tons of box jumps or hurdles. I liked them because of the fact that there is a huge “pysch-up” factor to doing this stuff, because if you really fuck up you can bust your face or at least look like a fool. It is kind of scary putting a 5’ stack of bumper plates in front of you and trying to stick the landing on top. KB wrote an article:
relating this type of stuff, and it is one of the most underrated articles on their on speed/power development, IMO.
KB once wrote that you will be happy with your vertical leap when you:
(1) Can full squat 2x bodyweight
(2) At under 10% body fat
(3) Can do 20 jumps over a knee-high string in 10 seconds
(4) And practice maximal jumps at least 2x per week
I was just a bit off all of those markers and I was doing 36" legit (measured by head height) standing vertical and was measured at a combine-type setting at 41" standing vert; so I’d imagine anybody who hits all 4 of those markers should be damn close to a legit 40" standing vertical.[/quote]
nice post!
[quote]jtrinsey wrote:
Gregron, my 2 cents on vert training is pretty similar to arnoud’s posting of the quote by KB and summarized by “Lift or Die’s” post. When I was jumping my highest (I’m 6’3" in shoes and could touch my head to a 9’7" marker from a run-up and 9’4" from standing), I:
(1) Was about 10-12% bodyfat at 6’2", 215
(2) Could squat 425 (a shade high though, if I recall), deadlift 545 with a straight bar and 585 with a trap-bar. I deadlifted more often as a max-effort-type exercise than squats, but that was just because I wanted to be cool and use more weight.
(3) Did high-rep step-ups with 185 on the safety-squat bar and high-rep 45-degree back extensions with the safety-squat bar, which I always counted as 45lbs but I guess was actually like 65 or some shit like that.
(4) Messed around with lots of Glute-Ham raises and found doing sets of 4-6 with heavier weight or partner resistance to be my favorite.
(5) Did lots of push presses. Form would be plenty of leg drive, but no “dip” to catch the bar as with a jerk. I liked these as, when I would be going the heaviest, it was essentially like doing an explosive squat with 225.
(6) Could do 17 jumps over a knee high string in 10 seconds. My goal was always 20, but I could never get there. I would do these in two ways: either do as many reps over a knee-high string as I could in 10 seconds, and work to increase the reps over time, or I would pick a lower height and see how fast I could do 20 reps. If it was under 10 seconds, I would bump the height up an inch. It’s an underrated drill, especially for guys who are naturally more strength/leg-dominant jumpers than reactive/calf-dominant jumpers.
(7) Did tons of box jumps or hurdles. I liked them because of the fact that there is a huge “pysch-up” factor to doing this stuff, because if you really fuck up you can bust your face or at least look like a fool. It is kind of scary putting a 5’ stack of bumper plates in front of you and trying to stick the landing on top. KB wrote an article:
relating this type of stuff, and it is one of the most underrated articles on their on speed/power development, IMO.
KB once wrote that you will be happy with your vertical leap when you:
(1) Can full squat 2x bodyweight
(2) At under 10% body fat
(3) Can do 20 jumps over a knee-high string in 10 seconds
(4) And practice maximal jumps at least 2x per week
I was just a bit off all of those markers and I was doing 36" legit (measured by head height) standing vertical and was measured at a combine-type setting at 41" standing vert; so I’d imagine anybody who hits all 4 of those markers should be damn close to a legit 40" standing vertical.[/quote]
Thanks for the info!
What do you mean exactly by the jumps over a knee high string… just jumping higher than the sting or are you jumping over it and back?
Right now I’m 210 ish at probably 10-12%BF (I think BF%s are dumb and never measure but i’ve got abs)
Last heavy squat day ended with 405x3 (havent done a 1RM in a two years probably)
My DL kinda sucks… 450x1
I’ll work in those high rep back extensions and work my step ups as well… I do Bulgarian split squats with the 100 lb DB’s for sets of 6-8 after my squats.
I’ll definitely work this stuff into my routine. Thanks!
Something like that. I use a string though because I’m not trying to bust my ass nipping the barrier.
^^oh ok cool. I’ll try those out. Seems like it’d take a lot of quickness to get back and forth over that thing
plant at 46s was one of my best ever, smooth as hell… had crazy power today… peace… head bob guy + kangaroo playing with his balls = win.
I’m 21, with decent sprinting form, 5’3.5" ~147 lbs. (11% bodyfat) I can squat pretty far below parallel with 315-320. How much would losing 5-6 pounds of fat improve my 40 time? Assume my strength and explosiveness remains the same.
[quote]wookieeassassin wrote:
I’m 21, with decent sprinting form, 5’3.5" ~147 lbs. (11% bodyfat) I can squat pretty far below parallel with 315-320. How much would losing 5-6 pounds of fat improve my 40 time? Assume my strength and explosiveness remains the same.[/quote]
5-6 lb fat? nothing too crazy… a very small improvement if anything, but improvement nonetheless… same goes for vert really, every 5 lb of fat is somewhere around ~1" on vert if strength is maintained, from what i’ve seen/experienced.
peace
nothing too special, sleep deprived and calfs real sore… hope to land some crazy ish on sunday night.
peace
I know it wouldn’t be much of an improvement, but what, 1/10 of a second? 2/10? While I’m not terribly interested in training for speed right now (rather get my strength up since I can be better at that) I play rec softball leisurely and I’ve missed 3 or 4 balls by like a foot or two in OF recently. I was curious if being leaner would be enough to make any difference since losing such a small amount won’t be much effort at all.
[quote]wookieeassassin wrote:
I know it wouldn’t be much of an improvement, but what, 1/10 of a second? 2/10? While I’m not terribly interested in training for speed right now (rather get my strength up since I can be better at that) I play rec softball leisurely and I’ve missed 3 or 4 balls by like a foot or two in OF recently. I was curious if being leaner would be enough to make any difference since losing such a small amount won’t be much effort at all.[/quote]
5.6403491240 x 10^5 nanomicropicoseconds / 100 * 50000 ^ 10 * pi.
any tips for leg asymmetry problems
homemade vertec for the fawkin win.
(10’8) 32 of 1 step lead, (10’10) 34 off 2 step lead… legs were jello too, wasn’t going to hit max jumps today anyway, planning on hitting max jumps/dunks on sunday.
peace