Vert/Speed Training Thread

Training
761

[quote]adarqui wrote:

[quote]Codyb37 wrote:

[quote]adarqui wrote:

[quote]Codyb37 wrote:
Hey

Im 17 years old , 5ft11 175 lbs. I have around 10% body fat and i could dunk a basketball maybe 50% of the time I try. I’m telling you that because I really dont know my vertical.I’ve always been super athletic my whole life. Dunking and being fast just came naturally. I’ve never really worked out my legs either. I tried squatting the other day and my max was like 140 5 times. I have a full year offseason to work on my vertical/speed. What exercises you guys Think I should do ? and how many reps and stuff like that . thanks. and im also planning to do some plyometrics in July 2011[/quote]

barbell squat, barbell lunge, barbell calf raise… plus upper body (at least dips/pullups etc)… rep ranges vary, but just keep it simple and rotate through a few volumes (4x10, 2-3x8, working up to a heavy 1x5) for now… your main concern is staying athletic, jumping, sprinting, etc, lifting is general don’t become obsessed, but you definitely want to improve your 1RM in all lifts.

peace[/quote]

Imma try the 5/3/1 method , it seems good , imma update with results every week or something
[/quote]

you squat 80% of your BW for 5 reps and are going to do 5/3/1, awesome, makes no sense, but good luck.

pc[/quote]

A lot of people have made killer progress on 5/3/1, but for this kid there are probably several better alternatives. Why not do ws4sb or Bagget’s Ultimate Split? They seem way more in line with your goals.

762

[quote]WhiteFlash wrote:

[quote]adarqui wrote:
I post this in honor of the halfsquat quadnation4life support group… i get mostly glute/ham though on half squatting.

225 x 25reps @ 153 lb bodyweight.

peace[/quote]

Not not-picking, but wouldn’t that be quarter squatting? I didn’t realize you were so thin man.[/quote]

well i refer to half squatting as 90 deg angle at knee, as do alot of other coaches, which is above parallel to me. deep → parallel → half → quarter.

but ya those are a little higher than half for the most part… i make sure to hit exactly half when im doing my lighter sets (x 10, x 5, singles, etc).

ya i’m light but getting fatter unfortunately, 154 today. lolol… i was alot leaner at 147 a month or so ago.

peace

763

[quote]sardines12 wrote:

[quote]Codyb37 wrote:
Hey

Im 17 years old , 5ft11 175 lbs. I have around 10% body fat and i could dunk a basketball maybe 50% of the time I try. I’m telling you that because I really dont know my vertical.I’ve always been super athletic my whole life. Dunking and being fast just came naturally. I’ve never really worked out my legs either. I tried squatting the other day and my max was like 140 5 times. I have a full year offseason to work on my vertical/speed. What exercises you guys Think I should do ? and how many reps and stuff like that . thanks. and im also planning to do some plyometrics in July 2011[/quote]
If you are interested in bball performance worrying about jumping higher seems pointless.[/quote]

that doesn’t make much sense? skills are important sure, but jumping higher is a big part of the game, especially if you’re 5’11.

764

[quote]WhiteFlash wrote:

[quote]adarqui wrote:

[quote]Codyb37 wrote:

[quote]adarqui wrote:

[quote]Codyb37 wrote:
Hey

Im 17 years old , 5ft11 175 lbs. I have around 10% body fat and i could dunk a basketball maybe 50% of the time I try. I’m telling you that because I really dont know my vertical.I’ve always been super athletic my whole life. Dunking and being fast just came naturally. I’ve never really worked out my legs either. I tried squatting the other day and my max was like 140 5 times. I have a full year offseason to work on my vertical/speed. What exercises you guys Think I should do ? and how many reps and stuff like that . thanks. and im also planning to do some plyometrics in July 2011[/quote]

barbell squat, barbell lunge, barbell calf raise… plus upper body (at least dips/pullups etc)… rep ranges vary, but just keep it simple and rotate through a few volumes (4x10, 2-3x8, working up to a heavy 1x5) for now… your main concern is staying athletic, jumping, sprinting, etc, lifting is general don’t become obsessed, but you definitely want to improve your 1RM in all lifts.

peace[/quote]

Imma try the 5/3/1 method , it seems good , imma update with results every week or something
[/quote]

you squat 80% of your BW for 5 reps and are going to do 5/3/1, awesome, makes no sense, but good luck.

pc[/quote]

A lot of people have made killer progress on 5/3/1, but for this kid there are probably several better alternatives. Why not do ws4sb or Bagget’s Ultimate Split? They seem way more in line with your goals.[/quote]

right that’s what i was saying, 5/3/1 is fine for athletes with alot of experience in the weight room, but it definitely sounds like he needs a better base using for example, the programs you listed.

pc

765

[quote]adarqui wrote:

[quote]WhiteFlash wrote:

[quote]adarqui wrote:

[quote]Codyb37 wrote:

[quote]adarqui wrote:

[quote]Codyb37 wrote:
Hey

Im 17 years old , 5ft11 175 lbs. I have around 10% body fat and i could dunk a basketball maybe 50% of the time I try. I’m telling you that because I really dont know my vertical.I’ve always been super athletic my whole life. Dunking and being fast just came naturally. I’ve never really worked out my legs either. I tried squatting the other day and my max was like 140 5 times. I have a full year offseason to work on my vertical/speed. What exercises you guys Think I should do ? and how many reps and stuff like that . thanks. and im also planning to do some plyometrics in July 2011[/quote]

barbell squat, barbell lunge, barbell calf raise… plus upper body (at least dips/pullups etc)… rep ranges vary, but just keep it simple and rotate through a few volumes (4x10, 2-3x8, working up to a heavy 1x5) for now… your main concern is staying athletic, jumping, sprinting, etc, lifting is general don’t become obsessed, but you definitely want to improve your 1RM in all lifts.

peace[/quote]

Imma try the 5/3/1 method , it seems good , imma update with results every week or something
[/quote]

you squat 80% of your BW for 5 reps and are going to do 5/3/1, awesome, makes no sense, but good luck.

pc[/quote]

A lot of people have made killer progress on 5/3/1, but for this kid there are probably several better alternatives. Why not do ws4sb or Bagget’s Ultimate Split? They seem way more in line with your goals.[/quote]

right that’s what i was saying, 5/3/1 is fine for athletes with alot of experience in the weight room, but it definitely sounds like he needs a better base using for example, the programs you listed.

pc[/quote]

I was just piggy backing you in hopes he reads this. A 17 year old kid who’s trying to be a better athlete [whatever that means for him] should probably pick a program designed to build a better athlete.

766

[quote]adarqui wrote:

[quote]sardines12 wrote:

[quote]Codyb37 wrote:
Hey

Im 17 years old , 5ft11 175 lbs. I have around 10% body fat and i could dunk a basketball maybe 50% of the time I try. I’m telling you that because I really dont know my vertical.I’ve always been super athletic my whole life. Dunking and being fast just came naturally. I’ve never really worked out my legs either. I tried squatting the other day and my max was like 140 5 times. I have a full year offseason to work on my vertical/speed. What exercises you guys Think I should do ? and how many reps and stuff like that . thanks. and im also planning to do some plyometrics in July 2011[/quote]
If you are interested in bball performance worrying about jumping higher seems pointless.[/quote]

that doesn’t make much sense? skills are important sure, but jumping higher is a big part of the game, especially if you’re 5’11.[/quote]
I think being fit for basketball would be more important. He said he is already fast and can dunk trying to jump even higher seems dumb especially if it’s not a weakness. Are 5’11 players really ever known as the highest jumpers NOPE.

767

two days after half squatting 235 @ 5 x 10 + 225 x 25… i actually like the misses video the best, man i got up nasty on some of those, really hard throw downs too, ball just rockets out, love it.

makes:

misses:

will post “deeper half squats” tomorrow, here was my squat workout tonight @ 154 lb BW, better depth on vid:

half squat: 45 @ 3 x 10, 135 @ 5, 185 @ 5, 225 @ 5, 245 @ 5, 265 @ 5, 275 @ 5, 285 @ 5, 255 @ 10, 10, 10, 10, 10,

peaCe, HaPPY VeRTiNG.

768

[quote]WhiteFlash wrote:

[quote]adarqui wrote:

[quote]WhiteFlash wrote:

[quote]adarqui wrote:

[quote]Codyb37 wrote:

[quote]adarqui wrote:

[quote]Codyb37 wrote:
Hey

Im 17 years old , 5ft11 175 lbs. I have around 10% body fat and i could dunk a basketball maybe 50% of the time I try. I’m telling you that because I really dont know my vertical.I’ve always been super athletic my whole life. Dunking and being fast just came naturally. I’ve never really worked out my legs either. I tried squatting the other day and my max was like 140 5 times. I have a full year offseason to work on my vertical/speed. What exercises you guys Think I should do ? and how many reps and stuff like that . thanks. and im also planning to do some plyometrics in July 2011[/quote]

barbell squat, barbell lunge, barbell calf raise… plus upper body (at least dips/pullups etc)… rep ranges vary, but just keep it simple and rotate through a few volumes (4x10, 2-3x8, working up to a heavy 1x5) for now… your main concern is staying athletic, jumping, sprinting, etc, lifting is general don’t become obsessed, but you definitely want to improve your 1RM in all lifts.

peace[/quote]

Imma try the 5/3/1 method , it seems good , imma update with results every week or something
[/quote]

you squat 80% of your BW for 5 reps and are going to do 5/3/1, awesome, makes no sense, but good luck.

pc[/quote]

A lot of people have made killer progress on 5/3/1, but for this kid there are probably several better alternatives. Why not do ws4sb or Bagget’s Ultimate Split? They seem way more in line with your goals.[/quote]

right that’s what i was saying, 5/3/1 is fine for athletes with alot of experience in the weight room, but it definitely sounds like he needs a better base using for example, the programs you listed.

pc[/quote]

I was just piggy backing you in hopes he reads this. A 17 year old kid who’s trying to be a better athlete [whatever that means for him] should probably pick a program designed to build a better athlete.[/quote]

Well being a better athelte is being stronger ?? Being stronger means jumping higher.

769

[quote]Codyb37 wrote:

[quote]WhiteFlash wrote:

[quote]adarqui wrote:

[quote]WhiteFlash wrote:

[quote]adarqui wrote:

[quote]Codyb37 wrote:

[quote]adarqui wrote:

[quote]Codyb37 wrote:
Hey

Im 17 years old , 5ft11 175 lbs. I have around 10% body fat and i could dunk a basketball maybe 50% of the time I try. I’m telling you that because I really dont know my vertical.I’ve always been super athletic my whole life. Dunking and being fast just came naturally. I’ve never really worked out my legs either. I tried squatting the other day and my max was like 140 5 times. I have a full year offseason to work on my vertical/speed. What exercises you guys Think I should do ? and how many reps and stuff like that . thanks. and im also planning to do some plyometrics in July 2011[/quote]

barbell squat, barbell lunge, barbell calf raise… plus upper body (at least dips/pullups etc)… rep ranges vary, but just keep it simple and rotate through a few volumes (4x10, 2-3x8, working up to a heavy 1x5) for now… your main concern is staying athletic, jumping, sprinting, etc, lifting is general don’t become obsessed, but you definitely want to improve your 1RM in all lifts.

peace[/quote]

Imma try the 5/3/1 method , it seems good , imma update with results every week or something
[/quote]

you squat 80% of your BW for 5 reps and are going to do 5/3/1, awesome, makes no sense, but good luck.

pc[/quote]

A lot of people have made killer progress on 5/3/1, but for this kid there are probably several better alternatives. Why not do ws4sb or Bagget’s Ultimate Split? They seem way more in line with your goals.[/quote]

right that’s what i was saying, 5/3/1 is fine for athletes with alot of experience in the weight room, but it definitely sounds like he needs a better base using for example, the programs you listed.

pc[/quote]

I was just piggy backing you in hopes he reads this. A 17 year old kid who’s trying to be a better athlete [whatever that means for him] should probably pick a program designed to build a better athlete.[/quote]

Well being a better athelte is being stronger ?? Being stronger means jumping higher.[/quote]

right but there is a progression developing athletes need to follow, they don’t just jump right into 5/3/1… things like 5/3/1 are great when you already have a good base… for example, at least a year of consistent hard lifting etc.

what he means is, VJB is designed with “athletics” in mind… 5/3/1 is designed with simply getting strong in a few lifts… 5/3/1 can be more effective than vjb if your strength improves significantly more on 5/3/1, but vjb has a nice “beginner/intermediate” progression which includes reactive work/drops/etc (athletic focus) and it suits someone of your experience level better because of the sets x reps of the resistance exercises.

5/3/1 should be used once you really stall on your lifts… if you have tons of progress to be made simply from “noobie gains”, which it sounds like you do, why use something “advanced” when you can achieve the same thing with less intensive methods.

peace

770

[quote]sardines12 wrote:

[quote]adarqui wrote:

[quote]sardines12 wrote:

[quote]Codyb37 wrote:
Hey

Im 17 years old , 5ft11 175 lbs. I have around 10% body fat and i could dunk a basketball maybe 50% of the time I try. I’m telling you that because I really dont know my vertical.I’ve always been super athletic my whole life. Dunking and being fast just came naturally. I’ve never really worked out my legs either. I tried squatting the other day and my max was like 140 5 times. I have a full year offseason to work on my vertical/speed. What exercises you guys Think I should do ? and how many reps and stuff like that . thanks. and im also planning to do some plyometrics in July 2011[/quote]
If you are interested in bball performance worrying about jumping higher seems pointless.[/quote]

that doesn’t make much sense? skills are important sure, but jumping higher is a big part of the game, especially if you’re 5’11.[/quote]
I think being fit for basketball would be more important. He said he is already fast and can dunk trying to jump even higher seems dumb especially if it’s not a weakness. Are 5’11 players really ever known as the highest jumpers NOPE. [/quote]

The kid asked to how to jump high. Who says he doesn’t play basketball alongside. The 5"11 argument is irrelevant.

771

Do vertfreak man. It has a strength phase, explosive phase, and taper phase to really show off your vert. You wont be disappointed.

772

[quote]DjSm28 wrote:
Do vertfreak man. It has a strength phase, explosive phase, and taper phase to really show off your vert. You wont be disappointed. [/quote]

I dont really need explosiveness , I need strength. -.-

773

SO which program should I do ? I’ve been working out my legs for not more than 2 months. i’ve been doing plyometrics my whole life !

774

[quote]Codyb37 wrote:
SO which program should I do ? I’ve been working out my legs for not more than 2 months. i’ve been doing plyometrics my whole life ![/quote]

vjb maybe?

intro block? http://www.adarq.org/forum/performance-training-blog/an-introductory-block/

jackm split? http://www.adarq.org/forum/program-review/jackm-split/

pc

775

half squat session & some dunks:

pc

776

[quote]Codyb37 wrote:

[quote]DjSm28 wrote:
Do vertfreak man. It has a strength phase, explosive phase, and taper phase to really show off your vert. You wont be disappointed. [/quote]

I dont really need explosiveness , I need strength. -.-[/quote]

Again, you need vertfreak then. There are so many different variations for different athletes. It its most basic sense though, there are 3 levels(beginner, intermediate, advanced) and two versions in each level depending on your need(strength based and explosive based).
Here’s the guy who made it just in case you haven’t seen him before. His name is Adam Linkenauger and he’s a 7xACC high jump champ. Just as a point of reference, he squats 455lbs and benches 300lbs at a bodyweight of between 175lbs and 185lbs(and he’s about 5’10). He’s also got a legit 50+ inch running vert.

Also, I’m glad you’re looking to put on strength. A lot of people don’t understand how important it is. Here’s Stefen Holm. I wish the video was still up of him lifting weights, but as another point of reference as far as strength, he does 400+lbs step ups.

777

why should he pay for some program when he could make great gains on something “free”?

778

[quote]DjSm28 wrote:

[quote]Codyb37 wrote:

[quote]DjSm28 wrote:
Do vertfreak man. It has a strength phase, explosive phase, and taper phase to really show off your vert. You wont be disappointed. [/quote]

I dont really need explosiveness , I need strength. -.- [/quote]

Again, you need vertfreak then. There are so many different variations for different athletes. It its most basic sense though, there are 3 levels(beginner, intermediate, advanced) and two versions in each level depending on your need(strength based and explosive based).
Here’s the guy who made it just in case you haven’t seen him before. His name is Adam Linkenauger and he’s a 7xACC high jump champ. Just as a point of reference, he squats 455lbs and benches 300lbs at a bodyweight of between 175lbs and 185lbs(and he’s about 5’10). He’s also got a legit 50+ inch running vert.

Also, I’m glad you’re looking to put on strength. A lot of people don’t understand how important it is. Here’s Stefen Holm. I wish the video was still up of him lifting weights, but as another point of reference as far as strength, he does 400+lbs step ups.
Stefan Holm Hurdles Training - YouTube [/quote]

400+lb step ups???

779

[quote]adarqui wrote:
why should he pay for some program when he could make great gains on something “free”?[/quote]

Thank you . -.-

780

some dunks & jumps, plus half squat @ 155 lb bodyweight, 265 x 10 (4th set of 5 x 10) and 235 x 20 to finish off the session.

peace