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
great vid man!! No windmill yet?? I’m working on my hops too. Absolutely love squat days… Keep up the hard work man!!
[quote]pelham32 wrote:
great vid man!! No windmill yet?? I’m working on my hops too. Absolutely love squat days… Keep up the hard work man!![/quote]
thanks alot man… nah no windmill, i’m basically “retarded” when i go up to dunk, i just keep doing the same shit every time… but that has something to do with me just wanting max height throwdowns… i want some nasty elbow over rim tomohawk-style throwdowns etc.
peace man
[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]
Vertical Jump Bible is the answer.
Just because you don’t think you need to work on your explosiveness doesn’t mean you shouldn’t. If you ignore it while strength training you will, if you are not careful, tighten up a bit. The VBJ hits all aspects and can be tailored to your needs. As you progress through the 1st 8-12 weeks you can retest and adjust the program to continue to fix weaknesses. Best plan, especially for someone like yourself with not much experience or direction. (no disrespect)
[quote]vbjeff wrote:
[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]
Vertical Jump Bible is the answer.
Just because you don’t think you need to work on your explosiveness doesn’t mean you shouldn’t. If you ignore it while strength training you will, if you are not careful, tighten up a bit. The VBJ hits all aspects and can be tailored to your needs. As you progress through the 1st 8-12 weeks you can retest and adjust the program to continue to fix weaknesses. Best plan, especially for someone like yourself with not much experience or direction. (no disrespect)[/quote]
Oh so you think I just work on my explosiveness and my strength in the same time ? I remember reading someone saying that it wasnt a good idea ?
[quote]Codyb37 wrote:
[quote]vbjeff wrote:
[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]
Vertical Jump Bible is the answer.
Just because you don’t think you need to work on your explosiveness doesn’t mean you shouldn’t. If you ignore it while strength training you will, if you are not careful, tighten up a bit. The VBJ hits all aspects and can be tailored to your needs. As you progress through the 1st 8-12 weeks you can retest and adjust the program to continue to fix weaknesses. Best plan, especially for someone like yourself with not much experience or direction. (no disrespect)[/quote]
Oh so you think I just work on my explosiveness and my strength in the same time ? I remember reading someone saying that it wasnt a good idea ?
[/quote]
where did you read that? probably some dipshit saying it…
max strength & explosive strength go hand-in-hand… you can of course improve both during the same block/program.
peace
[quote]adarqui wrote:
[quote]Codyb37 wrote:
[quote]vbjeff wrote:
[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]
Vertical Jump Bible is the answer.
Just because you don’t think you need to work on your explosiveness doesn’t mean you shouldn’t. If you ignore it while strength training you will, if you are not careful, tighten up a bit. The VBJ hits all aspects and can be tailored to your needs. As you progress through the 1st 8-12 weeks you can retest and adjust the program to continue to fix weaknesses. Best plan, especially for someone like yourself with not much experience or direction. (no disrespect)[/quote]
Oh so you think I just work on my explosiveness and my strength in the same time ? I remember reading someone saying that it wasnt a good idea ?
[/quote]
where did you read that? probably some dipshit saying it…
max strength & explosive strength go hand-in-hand… you can of course improve both during the same block/program.
peace[/quote]
Right on but youngster that doesn’t mean 50 sets of leg work and 600 jumps a workout either.
Get on a good program that balances both and your gains will be solid
[quote]Codyb37 wrote:
[quote]adarqui wrote:
why should he pay for some program when he could make great gains on something “free”?[/quote]
Thank you . -.- [/quote]
Make a training log cobyb37 on Pure Dedication adarqui and many more people could help u there.
Alright Then , I will use The vertical Jump Bible. its something like this .
Monday- Lower body workout #1
Tuesday- off
Wednesday- Plyometrics
Thursday- off
Friday- Lower body workout #2
Would that be good ?
bleh me acting like a jackass, some dunks, half squat 305 x 5 @ 154, and 10th set of 225 @ 10x10.
my damn stupid ankle is bugging me from some lil injury i got in a full court game… annoying.
pc
half squat 275 @ 3 x 10, 245 @ 20, 235 @ 20, 225 @ 20… 275 was way too high, legs were dead for this session, this was the last session of my concentrated strength block… progress on half squat:
nov 03, 225 x 5 @ 151
dec 10, 305 x 5 @ 154
peaking begins tomorrow… peace
MSEM, 315 x 8 singles… depth wasnt too bad on them! im happy… 7th rep = massive grinder, 8th rep = best rep probably lol… will try and get the 295 x 8 singles up eventually soon.
peace folks
here’s the workout:
training B:
- walk 6 miles with the tucks in between
[b]- ME MR halftucks: 6 x 10 - MR halftucks: 4 x 25[/b]
- light 20-40 stride sprints after each set of tucks
- quads/calfs/achilles feeling it, good sign, means im ‘weak’ reactively there recently, which makes sense since i neglected tucks for like 1.5 weeks… anyway, this should bring alot more pop back into my jumps.
training C occurred pretty much right after training B, but i drank half a protein shake in between so…
Training C:
- half squat warmup: 45 @ 4x10, 135 @ 5, 185 @ 5, 235 @ 3, 255 @ 1,1 275 @ 1,1, 295 @ 1,1
- MSEM half squat: 315 @ 8 singles, 295 x 8 singles (nice depth)
Did this 2 weeks ago. Haven’t jumped or dunked in 3-4 months, but yesterday put my wrist over a 10’2" ledge fairly easily with little warm-up. I think giving my knees a break and getting my hams, hips and glutes stronger has helped. Think I can be back where I was soon. Was doing a ws4sb style routine, but now am switching to a slightly more volume for the big lifts based program. We’ll see how it goes.
[quote]WhiteFlash wrote:
Did this 2 weeks ago. Haven’t jumped or dunked in 3-4 months, but yesterday put my wrist over a 10’2" ledge fairly easily with little warm-up. I think giving my knees a break and getting my hams, hips and glutes stronger has helped. Think I can be back where I was soon. Was doing a ws4sb style routine, but now am switching to a slightly more volume for the big lifts based program. We’ll see how it goes.[/quote]
nice man, looked strong, at what bodyweight was that lift? like 180 right? why switch though? stopped making gains? just don’t do nothing to freak those knees out again, you know?
pc
some dunks from yesterday, a few good ones in here but i started out so shitty… lots of factors contributing, including me being a bitch… but i manned up when this old WWII vet wanted to see me land some dunks… landed some nice ones for him.
yesterday’s workout, workout #2 is pretty huge, so much reactive work, makes air alert look like mr cupcakes:
[02:33am] adarq: .weather 33321
[02:33am] Sh0gun: adarq: Fort Lauderdale, FL - Clear, 37
[02:33am] adarq: lol
12/14/2010
bw = 155.5 (158 before poops damn too heavy)
soreness = right calf a bit
aches/injuries = right hip a little, mid back
diet = protein shake + 2 teaspoon coffee, dunks + gatoraid drink + protein, protein shake, cheeseburger + almonds + crackers + cheese dip, training 2A, half protein shake, training 2B, protein shake, pb sandwhich
workout #1:
- jumps/dunks
- didn’t jump good initially, went to indoor court first, surface was too slippery, left and went outdoors, kind of threw me off a bit… anyway, jumped good after like 30min, was really annoying early on…
workout #2A:
- 6 mile traversed in 1 hour 15min or so, submax 40-70 stride sprints, ME MR halftucks linear 13 x 20
- felt VERY bouncy
workout #2B:
- MSEM half squat: 45 @ 4x10, 135 @ 5, 185 @ 5, 245 @ 3, 265 @ 3, 285 @ 1,1 305 @ 1,1 325 @ 1,1,1,1 1,1,1,1
stretching:
- stretched full body for an hour but, best thing i did, was this stretch where you lie down flat then bring your legs over your face, point of foot touching ground above your head. i held that for 2 sets, for about 5-8 minutes… really helped my erectors which have been pretty tight lately, feel very good from it.
the bar was so cold it felt like an ice cube… ill try and get some footage up tomorrow with some dunks/msem.
thursday dunk session should be really good is my prediction.
[quote]adarqui wrote:
[quote]WhiteFlash wrote:
Did this 2 weeks ago. Haven’t jumped or dunked in 3-4 months, but yesterday put my wrist over a 10’2" ledge fairly easily with little warm-up. I think giving my knees a break and getting my hams, hips and glutes stronger has helped. Think I can be back where I was soon. Was doing a ws4sb style routine, but now am switching to a slightly more volume for the big lifts based program. We’ll see how it goes.[/quote]
nice man, looked strong, at what bodyweight was that lift? like 180 right? why switch though? stopped making gains? just don’t do nothing to freak those knees out again, you know?
pc[/quote]
Thanks man. Yeah, it was at 179. I switched 'cause I was getting antsy I guess, haha. I’ve always done well using moderate volume on the big lifts instead of working up to a max. Now that I think about it though, I might go back. It’s been working but for some reason I decided to break it. And yeah man, I really feel like box squatting really pushing my knees out and GHR’s on top of foam rolling and mobility have helped my knees like no other. I saw what you wrote to another poster about low frequency jumping helping tendonitis, or something like that. Care to elaborate? I ask 'cause I’d also been starting my sessions with 200 revs of jump rope and that might’ve helped as well.
^^^ I like that your diet included “cheeseburgers and dunks”.
whats up guys? Havent been in here in a while. I was shooting around for my warmup the other day and then ended up getting roped into a two on two game. It was a lot of fun and I was feeling pretty good with my jumps (had a couple blocks and a few tip ins that felt good) so I tried like 3 jumps. I was getting my palm on the rim which i was glad about cause I havent done any jump training stuff at all lately.
I’ve been wearing my weightvest for conditioning stuff and doing quite a bit of weighted burpees and split squat jumps… I think doing those weighted jumps will help my vert… but weight wise I was at 210 this morning (dropped 2-3 lbs somehow which sucks) at 5’11"
oh and on another training note, I’ve been ending my squat workouts lately with a finisher set of 20 reps. its pretty brutal to work up to my max sets and then as soon as i finish I strip it back down to 225 and hit a set of 20. It always feels so light at first after taking the weight off but really starts to suck when i hit the teens. This high rep squat might be helping me too?
[quote]jtrinsey wrote:
[quote]alejandro17 wrote:
hey man thanks alot, this is a lot of great stuff u have given me, ima get started on this, and work my way up to the 225, i will def take this and work hard man, thanks again [/quote]
Good deal man. Hit me back when you hit 225 and I’ll try and help you with the next phase.
[/quote]
hey man i havnt been on for a while i just finished what u told me to do, wanted to rest my legs a bit before i started this, so what do u got the next phase?
[quote]WhiteFlash wrote:
[quote]adarqui wrote:
[quote]WhiteFlash wrote:
Did this 2 weeks ago. Haven’t jumped or dunked in 3-4 months, but yesterday put my wrist over a 10’2" ledge fairly easily with little warm-up. I think giving my knees a break and getting my hams, hips and glutes stronger has helped. Think I can be back where I was soon. Was doing a ws4sb style routine, but now am switching to a slightly more volume for the big lifts based program. We’ll see how it goes.[/quote]
nice man, looked strong, at what bodyweight was that lift? like 180 right? why switch though? stopped making gains? just don’t do nothing to freak those knees out again, you know?
pc[/quote]
Thanks man. Yeah, it was at 179. I switched 'cause I was getting antsy I guess, haha. I’ve always done well using moderate volume on the big lifts instead of working up to a max. Now that I think about it though, I might go back. It’s been working but for some reason I decided to break it.[/quote]
ya why break something that’s been working? ;d
nice!!
[quote]I saw what you wrote to another poster about low frequency jumping helping tendonitis, or something like that. Care to elaborate? I ask 'cause I’d also been starting my sessions with 200 revs of jump rope and that might’ve helped as well.
[/quote]
low intensity (instead of frequency) jumping? Well, tendonitis is damage to the tendon, which will continue to become more and more damaged with max intensity jumps, but low intensity jump drills (jump rope, submax tucks/pogos) and sprinting will help to improve tendon strength, improve blood flow to the muscle & fascia, etc… So it’s just a low intensity stimulus for healing. If you completely rest, the tendonitis issue may or may not go away, but you’ll definitely lose mass & strength in the tissues, so i’m for working under the pain threshold with less intense impacts. This, combined with lots of icing, clean diet, and strengthening of the hamstrings/glutes/vmo will go a long way, as well as soft tissue work for mashed up fascia.
pc