Vert/Speed Training Thread

Training
801

[quote]gregron wrote:
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.[/quote]

nice! that’s some improvement from last time if i recall correctly, and you havn’t even been focusing on it lolol. the 2 on 2 game probably got you firing on all cylinders though.

[quote]
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]

i love 20 reppers, i finish with a 20 pretty much every session too… nothing makes my legs feel as good. once you’re adapted to 20’s, they are godlike, even 20 rep breathing squats won’t cause any soreness when you’re adapted to that kind of prolonged tension, just makes you feel like you’re floating that day & the day after ;d

ya 20 reppers can improve strength which can improve vert, i mean you’re tapping into the extreme end of the motor pool so, you’ll tap into the strongest fibers… other than that, it just really gets my quads good… a set of 10 won’t hit my quads nearly as good as a set of heavy 20, that probably has alot to do with it also, since VJ is primarily quad.

pc

802

[quote]WhiteFlash wrote:
^^^ I like that your diet included “cheeseburgers and dunks”.[/quote]

hah… i eat lots of ground chuck cheeseburgers :slight_smile: mostly that, and then i have egg sandwhich days :wink:

pc

a few pics from last session:

780×439 589 KB

780×439 486 KB

pc

803

[quote]adarqui wrote:

[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[/quote]

Thanks man. I’ve really been focusing on strengthening those exact areas and sure enough my knees are feeling better and better. I need to focus more on my vmo’s though. One of the surgery scars on my right side is directly through the vmo and it is still fairly small compared to where it was. If you or anyone has any moves they feel really hammer that area drop 'em on me. Thanks again.

804

[quote]adarqui wrote:
i love 20 reppers, i finish with a 20 pretty much every session too… nothing makes my legs feel as good. once you’re adapted to 20’s, they are godlike, even 20 rep breathing squats won’t cause any soreness when you’re adapted to that kind of prolonged tension, just makes you feel like you’re floating that day & the day after ;d

ya 20 reppers can improve strength which can improve vert, i mean you’re tapping into the extreme end of the motor pool so, you’ll tap into the strongest fibers… other than that, it just really gets my quads good… a set of 10 won’t hit my quads nearly as good as a set of heavy 20, that probably has alot to do with it also, since VJ is primarily quad.

pc[/quote]

yeah it definitely is a much different feeling that you get after a 20 rep set vs a 5-8 rep set. 20 rep sets are the only time that I get a pump in my quads from squats.

I’m gonna be up in canada for a while for a ski trip so my legs will definitely be getting a lot of work. I’ll probably dedicate to some jump training when I get home. I think my weighted burpees have really helped my jumping as well.

805

there were a few pretty nasty ones in that last vid adarqui… You ever do any ‘regular’ dunks? I know you said you like the just try and throw em down as hard as you can but I’d like to see you hit a couple break away style dunks (consider that a semi request lol)

806

[quote]WhiteFlash wrote:

[quote]adarqui wrote:

[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[/quote]

Thanks man. I’ve really been focusing on strengthening those exact areas and sure enough my knees are feeling better and better. I need to focus more on my vmo’s though. One of the surgery scars on my right side is directly through the vmo and it is still fairly small compared to where it was. If you or anyone has any moves they feel really hammer that area drop 'em on me. Thanks again.[/quote]

as for VMO, any kind of TKE will help strengthen it, but one I learned back when I interned at “perfect competition”, was this manual resistance TKE using a foam roller and a partner… you sit down on the ground, foam roller under the thigh right before the knee, and you have a partner apply manual resistance while you extend, really focusing on getting the VMO to contract before the VL… hit that for ~15-20 reps, really hits the vmo hard.

peace mang!

807

[quote]gregron wrote:
there were a few pretty nasty ones in that last vid adarqui…[/quote]

thanks man!

ya occasionally, i hate it… i lose alot from lack of arm swing, here’s a recent dribble up, went down pretty good, probably like 12 seconds into the video:

peace man

315 x 9 singles, MSEM style, AFTER 1.5 hours of interval reactive work and then another hour of walking or so… some of the singles depth is nice for my half squat style.

reps:

0:20
1:40
3:12
4:30
6:05
7:50
9:25
11:00
12:30
14:00 fail

808

Wouldn’t 20rep range build TypeI fibers? Which would be the exact opposite of what you want since you would want typeIIA(aka fast twitch). Just curious why the 20 rep range?

809

[quote]JohnMariette wrote:
Wouldn’t 20rep range build TypeI fibers? Which would be the exact opposite of what you want since you would want typeIIA(aka fast twitch). Just curious why the 20 rep range?[/quote]

no, why would 20 reppers build type I fibers… 20 rep squats completely tap into every last motor unit until you pass out and die, this means completely fatiguing type IIx fibers AND IIa fibers, IIa fibers will recover quicker in between reps if you take a few breathes, but regardless, the type IIx and IIa motor units are completely trashed, and this is what is needed to stimulate further growth in those fibers… if you don’t tap into them, they won’t adapt.

peace

810

[quote]adarqui wrote:

[quote]JohnMariette wrote:
Wouldn’t 20rep range build TypeI fibers? Which would be the exact opposite of what you want since you would want typeIIA(aka fast twitch). Just curious why the 20 rep range?[/quote]

no, why would 20 reppers build type I fibers… 20 rep squats completely tap into every last motor unit until you pass out and die, this means completely fatiguing type IIx fibers AND IIa fibers, IIa fibers will recover quicker in between reps if you take a few breathes, but regardless, the type IIx and IIa motor units are completely trashed, and this is what is needed to stimulate further growth in those fibers… if you don’t tap into them, they won’t adapt.

peace

[/quote]

I’ve never done 20 reppers, but as I’ve gotten older I think people put too much stock in staying away from certain things 'cause “it’s not fast twitch”. I’m not saying go run a marathon, or to stay away from low reps 'cause I definitely think they should be the focus of any athletic program, but throwing some higher rep [10+] stuff in after your main movements to build muscle, connective tissue and movement quality should not be overlooked or avoided. If anything it helps a great deal.

811

Not arguing ever going above it but I’m confused about the post above yours, if you fatigue fast twitch fibers(like I think your saying) then what do muscles do they adapt right? So they would become IIB or slow titch just saying I wouldn’t focus on the 20rep but then again I’ve heard DeFranco if I remmeber right using 50 rep squats before vert testing

812

[quote]JohnMariette wrote:
Not arguing ever going above it but I’m confused about the post above yours, if you fatigue fast twitch fibers(like I think your saying) then what do muscles do they adapt right? So they would become IIB or slow titch just saying I wouldn’t focus on the 20rep but then again I’ve heard DeFranco if I remmeber right using 50 rep squats before vert testing[/quote]

In this case more cross section equals more strength potential. Plus slow twitch fibers are pretty hard to hypertrophy from all the studies I’ve read.

813

[quote]JohnMariette wrote:
Not arguing ever going above it but I’m confused about the post above yours, if you fatigue fast twitch fibers(like I think your saying) then what do muscles do they adapt right? So they would become IIB or slow titch just saying I wouldn’t focus on the 20rep but then again I’ve heard DeFranco if I remmeber right using 50 rep squats before vert testing[/quote]

i’m confused by your post, if you tap into IIx using “slow movements”, they “shift” more towards IIa, but they hypertrophy and strength improves, deloading/tapering causes “overshoot”, ie a shift back from those converted IIa populations to IIx, in greater percentage.

if you tap into IIa/IIx’s, then you get stronger/more powerful, 20 rep squats result in complete fatigue of the fastest motor units, which adapt by hypertrophy’ing etc… they don’t “become slow”, IIx’s can take on IIa properties temporarily and then shift back, etc… RFD can be impacted, but again, during deloading/peaking cycles, it’ll go back to normal but you’ll have more strength/larger cross sectional area.

pc

814

vid from a few days ago… Islamic prayer as the “background music”, beastin.

815

Dude, that prayer as “background music” was bananas. Did you come up with that?

816

[quote]WhiteFlash wrote:
Dude, that prayer as “background music” was bananas. Did you come up with that?[/quote]

ya, i have some weird shit on my ipod to pump me up, finally felt like putting some of it on the videos… that “music” is an islamic call to prayer lol.

peace man!

817

rim is > 10’, didn’t measure it but it was definitely 10’2" or so… happy about that first dunk on it… it’s intimidating to dunk on higher rims, it shuts you down at first… that first dunk in the vid came after some manning up.

peace

818

why do you do the same dunk every time?

819

[quote]xX5tr3n9thXx wrote:
why do you do the same dunk every time?[/quote]

why do you take a shit on the toilet the same way every time? mix it up bro we’re getting tired of you just sitting down and shitting, do some crossed leg shitting, standing up shitting, or some between the leg twister style shitting.

i’m also tired of you wiping your ass the same way every time… do a few 360 wipes… wipe with the other hand… wipe with no hands (toilet paper on edge of bath rub).

come on bro ur so boring.

820

[quote]adarqui wrote:

[quote]xX5tr3n9thXx wrote:
why do you do the same dunk every time?[/quote]

why do you take a shit on the toilet the same way every time? mix it up bro we’re getting tired of you just sitting down and shitting, do some crossed leg shitting, standing up shitting, or some between the leg twister style shitting.

i’m also tired of you wiping your ass the same way every time… do a few 360 wipes… wipe with the other hand… wipe with no hands (toilet paper on edge of bath rub).

come on bro ur so boring.
[/quote]

Don’t think he was being an ass. I see what he’s saying. Maybe come back with some vids of different dunks or wait until you’ve really improved on that dunk before posting another vid of it. I personally enjoy the editing and recently the soundtracks, but it is the same dunk over and over. I know you’re looking for height, maybe try a two hander off the drop step? I haven’t dunked in probably 4 months or so but I’m gonna hit the park [weather permitting] this week and see if I an still do that. If so I’ll put up a vid.