Good god,
i was away for a week, been on vacation ... without internet access.
Came back and see all these replies which I really appreciate.
This thing about me, I am always wanting to learn and constructive feedback is always welcome.
I did read every single post on here, and try to understand what everyone is trying to tell me.
Here is some quick info about myself however:
FAT:
19% Body fat radio, Adarq is right. but is Hard to cut it down being a office boy...
Its not hard to cut down your bodyfat at 19% man, fix your DIET, and jumping more/ playing more basketball/ low level reactive work like hops, jumps, etc. will help you even more. You need to be doing them anyway, so you kill two birds with one stone.
Strength:
I currently hold the local city squat record with 83kg squatting 210kg (geared up); I am not sure why people keep saying my strength is not enough. The low 300lbs squat is because I am trying to train my CNS, and every time I squat, i try to go up explosively. And like Adarq said, if I start to Grind up, I stop. and it is at 300lbs, I feel like i am slowing down so I stop. Are u guys telling me to preform explosive lift with 300lbs on my back as a goal? (if that is what I need, i will set that as a goal)
Thats cool that you got your towns geared squat record, but it doesnt change your relative strength in the raw squat that is relevant to your actual jumping ability. Anytime you squat, you should focus on reversing the load as explosively as possible, but too many of those slow, heavy, grinding sets, and not enough powerful accelerating lifts and jumping, and your body starts to "learn" to take more time producing force. Start setting your work weights according to the time it takes you to lift it on the concentric. If the concentric portion of the squat takes over 2-3 seconds, its too heavy for you. Soon you will be lifting that 300lbs in less than 1 second up, then it will carryover to your vertical jump in a much more linear manner.
Technique:
No doubt my technique is bad. I had been doing Depth jump and Hang clean alternatively prior to my squat in every lift session. So pretty much all the major lift is explosive related in the gym. In fact, there are time where i feel like i am using my TENDON in my depth jump every now and then (it is rare, but i can definitely feel it when i used it.)
However, I am not able to use any tendon(reactive power) in my jump, i feel like i can depth jump higher then my so call running jump. Is clearly i am not able to accelerate, stop on a penny, redirect my hori force upward, can not control without technique. I will try to fix it with more jump session like pal point out here.
You dont need to over analyze your jumping technique, it will improve as you jump more and train more explosively. Practice with short approaches until it feels smooth, then move on to longer approaches. You should be constantly accelerating into the plant, starting too far back, then stutter stepping, does nothing but break the momentum.
Routine Issue:
Adarq said i am always changing my routine which i do not agree to certain extend. I follow a routine usually for at least 3 months if i am not mistaken. May be that is consider a short period? correct me if i am wrong please.
New to me is the following; I had been talking to a few bud on IRC chat room from adarq site who suggested a few exercises to add in my routine.
Beside the usual: Hang clean/Depth Jump, Squat, Reverse Hyper
Added: Calf Raise, and Leg Curl. (i was told that I might be good at squat, but my other muscle is relative weak... which might limit my overall performance...)
He means that you are changing your whole goal and method of training. You were hardcore powerlifter for a while, then jumping, then olympic lifting, etc. Keep focused on improving your JUMPING if that is the goal you have. Doing one program for 3 months, then not doing it and switching to something else is a good way to loose most the gains from the previous program.
I agree 100% about the hamstrings being a weak link for you. Watching your squat and the way you move/jump/run, along with your knee pain, you will benefit massively from increasing strength in that area.
In short, Like most of u had said, as my jump technique is shxt, just head out and jump more! 1x a week is not enough!!!
Extra, I came across this link from some bud on utube, spent a good 15 min on it and many of his stuff is new to me. He suggest jumping like a 100m Runner, with Tapping Feet, Chest Up high, and not much of a knee bend. (his two step approach train seems interesting also....)
I am not sure how effective it is, I will probably give this a try in my next jump session.
http://jumpingtechnique.com/instantinches/At last. I want to thanks for every one who took the time to get involve in this post.
again, dont get into over analyzing your jumping technique, as you get stronger, more effecient, and more reactive/explosive, your form will change accordingly on its own. Focus on short approaches done correctly (constant acceleration into the plant, last steps should be FASTER than the first).
good luck man
