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PoPe
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« on: August 16, 2010, 03:58:47 am » |
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yo wassup i started a journal on streetballtalk but its not very active. so im givin this site a go. http://www.streetballtalk.com/new-jumping-programs-journal-testimonials/362775-popes-vertical-mastery-journal.htmlstats b4 i started: age - 25 height - 5'11 weight - 70kg standing reach - 92" standing vert - 18" runnin single - 20" runnin double - 23" i hav no current gym access so all my workouts are bodyweight. i started on the 10th aug, so far 2 workouts and 1 jump tech trainin completed and these will repeat for the next 3weeks then i move into phase2. workout1 BW step up 5x4 (each leg) hindu squats 8x4 BW lateral lunge 6x4 (each leg) BW single leg deadlift 8x4 (each leg) seated jump 6x4 60sec rest btween sets. workout2 single leg depth jumps 4 x 4 (each leg) cone hops 10 x 3 multiple hops 6 x 3 (each leg) box jumps 5 x 4 seated single leg box jumps 5 x 4 (each leg) 150sec rest for depth, 60sec the rest here's a vid frm my first jump tech day, feel free to construct my skill through your criticism peace and love xD |
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Logged
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5'11 / 76kg
REACH - 90/92"
SVJ - ~28"
RSLVJ - ~30"
RDLVJ - ~31"
squat - 130kg
bench - 110kg
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zgin
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« Reply #1 on: August 16, 2010, 04:40:55 am » |
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welcome man. vertical mastery is good stuff. its a bit unfortunate you dont have weight access based on your stats. however, you can definantly make progress on bodyweight exercises. i know ur following vm but adarqui had a bodyweight only experiment and doing walking lunges x400 each leg really got him strong. obviously dont do 400 each legg the 1st time you try it. anyway, good luck mang!!!! |
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PoPe
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« Reply #2 on: August 16, 2010, 06:40:35 am » |
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thnx dude, il get out of phase 1 of vm and il giv the lunges a go. 400 each leg sounds killer, isnt that more enudrance training tho, i like the low rep as hard as you can style training xD |
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Logged
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5'11 / 76kg
REACH - 90/92"
SVJ - ~28"
RSLVJ - ~30"
RDLVJ - ~31"
squat - 130kg
bench - 110kg
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adarqui
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« Reply #3 on: August 16, 2010, 01:42:26 pm » |
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yo wassup
yo!!!! welcome! damn that sucks no gym access.. workout1
BW step up 5x4 (each leg)
hindu squats 8x4
BW lateral lunge 6x4 (each leg)
BW single leg deadlift 8x4 (each leg)
seated jump 6x4
60sec rest btween sets.
workout2
single leg depth jumps 4 x 4 (each leg)
cone hops 10 x 3
multiple hops 6 x 3 (each leg)
box jumps 5 x 4
seated single leg box jumps 5 x 4 (each leg)
150sec rest for depth, 60sec the rest
well, zginphil is on point when he talks about 400 walking lunges, what he means is, if you're just doing bodyweight, it's hard as hell to create a proper hypertrophy/strength stimulus using the volume (set x rep ranges) that you're using.. the volume on drops, reactive work, etc is fine in your workout.. but for strength stuff, bodyweight training needs more reptitions to illicit a proper training effect.. so, let's say you wanted to really hit those legs hard.. your workout would become: workout1
seated jump 6x4
BW step up 3x20-30 (each leg)
hindu squats 3x20-30
BW walking lunge 3x30-50 (each leg)
BW single leg deadlift 3x20-30 (each leg)
60sec rest btween sets.
workout2
single leg depth jumps 4 x 4 (each leg)
cone hops 10 x 3
multiple hops 6 x 3 (each leg)
box jumps 5 x 4
seated single leg box jumps 5 x 4 (each leg)
150sec rest for depth, 60sec the rest
that would provide a much more intense stimulus for strength/growth.. all reps done with max power, but alot more reps.. people say that is 'endurance', but is it? when you are sprinting a 200m, it's 50+ strides per leg.. that is maximal anaerobic training.. so endurance is taken out of context.. the power has to be there each rep for it not to be endurance, but you have to find a way to fatigue the muscle fiber's for them to adapt and grow, which can't really happen on low volume bodyweight stuff, unless it's like upper body or GHR or something. here's a vid frm my first jump tech day, feel free to construct my skill through your criticism peace and love xD form looks fine for your strength level.. you just look "soft" in your runup/plant, soft meaning, lack of strength.. the stronger you get, the most stiff & strong your runup will look.. you should get a bunch of different angles though, showing full run up, like 5 jumps from a few different angles, so we can really check it out.. peace man |
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Logged
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http://adarq.org/code/"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine." PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost."But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta. QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN. lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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PoPe
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« Reply #4 on: August 17, 2010, 12:36:37 pm » |
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well, zginphil is on point when he talks about 400 walking lunges, what he means is, if you're just doing bodyweight, it's hard as hell to create a proper hypertrophy/strength stimulus using the volume (set x rep ranges) that you're using.. the volume on drops, reactive work, etc is fine in your workout.. but for strength stuff, bodyweight training needs more reptitions to illicit a proper training effect..
that would provide a much more intense stimulus for strength/growth.. all reps done with max power, but alot more reps..
i feel wat your sayin, i was a lil surprised on the low reps, but this is my 1st time attemptin to do anythin to increase my vert, so i jus got on with wat i was given, the 1st workout tore me apart for 4 days!! i was doing each rep with everythin i had, the low quantity made me do it with the highest quality i could put out. so for my beginnin level, i thort it was enough. when the spare cash mounts up again, il mos def be investin in sum weights/squat rack. people say that is 'endurance', but is it? when you are sprinting a 200m, it's 50+ strides per leg.. that is maximal anaerobic training.. so endurance is taken out of context.. the power has to be there each rep for it not to be endurance, but you have to find a way to fatigue the muscle fiber's for them to adapt and grow, which can't really happen on low volume bodyweight stuff, unless it's like upper body or GHR or something.
i guess it depends on the user, someone like me would hav to pace the power to do 400eachleg, so from my perception, it would be endurance training. form looks fine for your strength level.. you just look "soft" in your runup/plant, soft meaning, lack of strength.. the stronger you get, the most stiff & strong your runup will look.. you should get a bunch of different angles though, showing full run up, like 5 jumps from a few different angles, so we can really check it out..
yea aight man thanx, il get that dun next session xD i kno im weak man, thats why im doin sumthin about it d;p peace and more peace |
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Logged
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5'11 / 76kg
REACH - 90/92"
SVJ - ~28"
RSLVJ - ~30"
RDLVJ - ~31"
squat - 130kg
bench - 110kg
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adarqui
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« Reply #5 on: August 17, 2010, 03:17:26 pm » |
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well, zginphil is on point when he talks about 400 walking lunges, what he means is, if you're just doing bodyweight, it's hard as hell to create a proper hypertrophy/strength stimulus using the volume (set x rep ranges) that you're using.. the volume on drops, reactive work, etc is fine in your workout.. but for strength stuff, bodyweight training needs more reptitions to illicit a proper training effect..
that would provide a much more intense stimulus for strength/growth.. all reps done with max power, but alot more reps..
i feel wat your sayin, i was a lil surprised on the low reps, but this is my 1st time attemptin to do anythin to increase my vert, so i jus got on with wat i was given, the 1st workout tore me apart for 4 days!! i was doing each rep with everythin i had, the low quantity made me do it with the highest quality i could put out. so for my beginnin level, i thort it was enough. when the spare cash mounts up again, il mos def be investin in sum weights/squat rack. people say that is 'endurance', but is it? when you are sprinting a 200m, it's 50+ strides per leg.. that is maximal anaerobic training.. so endurance is taken out of context.. the power has to be there each rep for it not to be endurance, but you have to find a way to fatigue the muscle fiber's for them to adapt and grow, which can't really happen on low volume bodyweight stuff, unless it's like upper body or GHR or something.
i guess it depends on the user, someone like me would hav to pace the power to do 400eachleg, so from my perception, it would be endurance training. form looks fine for your strength level.. you just look "soft" in your runup/plant, soft meaning, lack of strength.. the stronger you get, the most stiff & strong your runup will look.. you should get a bunch of different angles though, showing full run up, like 5 jumps from a few different angles, so we can really check it out..
yea aight man thanx, il get that dun next session xD i kno im weak man, thats why im doin sumthin about it d;p cool man, hope you get some good gains coming up.. and ya no one would ever expect you to do 400 lunges each leg right off the bat, that would leave you sore for 2 weeks lol.. everything is about "progressive overload", progressively overloading your body's abilities so that you make adaptations to get stronger, more explosive, more fit, etc. peace and more peace
nice phrase!!@$ peace |
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Logged
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http://adarq.org/code/"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine." PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost."But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta. QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN. lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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PoPe
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« Reply #6 on: August 18, 2010, 09:14:03 am » |
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im glad i came across your vid and followd the link here, appreciate the time you put in for other people xD |
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5'11 / 76kg
REACH - 90/92"
SVJ - ~28"
RSLVJ - ~30"
RDLVJ - ~31"
squat - 130kg
bench - 110kg
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cowed77
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« Reply #7 on: August 18, 2010, 09:22:43 am » |
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heh heh, yea i feel the same way man. im indebted to darq! so i figured i'll pay it back by getting my rvj to 44 inches! |
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BW: 69kg
Ht: 174cm, 5'8
reach: 220cm
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PoPe
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« Reply #8 on: August 19, 2010, 04:06:44 am » |
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Week2 day1 workout completed yesterday: a few lil edits, jus to insure progression, i had my barbell on my back for the exercise, think it weighs 10kg. i swapped up 2 sets of lateral lunges for forward 1nes. step up with 10kgbarbell 5 x 4 hindu squats 8 x 4 i decided to do these a lil different from last time, emphasizin on accelerating downward movement lateral lunges w/ 10kgbarbell 6 x 2 forward lunges w/ 10kg bbell 6 x 2 single leg deadlift with bbell 8 x 4 seated jumps 6 x 4 wanted to get my arms involed in this one so didnt carry the bar plank 2 x 1min side plank 30sec each side the whole thing felt good, every rep maxed out, felt alot more spring back up from the lunges/squats. and i woke up this mornin with nowhere near as much soreness as last week. mild ache in my leg gastro behind the knee, and my right ankle maybe peroneus tertius, which i think came from last weeks cone hops, i did that pylo workout barefoot on grass xD good stuff so far, il let you kno how the jumpin session goes later on peace and love xD |
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5'11 / 76kg
REACH - 90/92"
SVJ - ~28"
RSLVJ - ~30"
RDLVJ - ~31"
squat - 130kg
bench - 110kg
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PoPe
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« Reply #9 on: August 19, 2010, 07:54:37 am » |
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i jus smashed my standing vert!!!! i looked up at the marks from last week and they looked low, measured my reach it was 90" 2inches lower than last week, 1st SV attempt i touched the mark from last weeks 3step dlbe!! 23" from 18", thats insane, my 3step single was better, around the same mark 22/23", and the double averaged 23/24". i feel i cudv got higher with the double didnt really get the steps right, but no matter, still a plesing result SHEEEEYIT!!! cant wait for next weeks test xD |
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5'11 / 76kg
REACH - 90/92"
SVJ - ~28"
RSLVJ - ~30"
RDLVJ - ~31"
squat - 130kg
bench - 110kg
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PoPe
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« Reply #10 on: August 19, 2010, 10:22:05 am » |
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 the marks from bottom to top are -todays reach -last weeks reach -last week sv -last week rsv -last week rdv i didnt see this vid b4 my last post, but the top of the brick that the top mark is on is 24" from my 90" mark xD wudv been nice to get teh floor in but i had nowhere else to put my fone that wud get the marks in the same shot x[ peace ppls xoxo |
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5'11 / 76kg
REACH - 90/92"
SVJ - ~28"
RSLVJ - ~30"
RDLVJ - ~31"
squat - 130kg
bench - 110kg
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Joe
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« Reply #11 on: August 19, 2010, 10:29:40 am » |
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Nice dreads. The progress will keep coming. |
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PoPe
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« Reply #12 on: August 19, 2010, 10:54:37 am » |
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Nice dreads.
The progress will keep coming.
thanx xD |
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5'11 / 76kg
REACH - 90/92"
SVJ - ~28"
RSLVJ - ~30"
RDLVJ - ~31"
squat - 130kg
bench - 110kg
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adarqui
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« Reply #13 on: August 19, 2010, 01:51:57 pm » |
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i jus smashed my standing vert!!!! i looked up at the marks from last week and they looked low, measured my reach it was 90" 2inches lower than last week, 1st SV attempt i touched the mark from last weeks 3step dlbe!! 23" from 18", thats insane, my 3step single was better, around the same mark 22/23", and the double averaged 23/24". i feel i cudv got higher with the double didnt really get the steps right, but no matter, still a plesing result
SHEEEEYIT!!! cant wait for next weeks test xD
damn good job man.. reach being 2 inches lower is a bit odd, i mean, i can understand 1", but you did jump higher so regardless, progress! keep it up |
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http://adarq.org/code/"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine." PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost."But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta. QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN. lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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PoPe
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« Reply #14 on: August 21, 2010, 12:21:21 pm » |
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 got myself ona bench 2day, after the warmups i managed to bang out 4 sets of 3-5 165lbs xD havnt hit teh iron for awhile, after 2day, i kno i need to start squattin sum heavy stuff xD peace
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Logged
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5'11 / 76kg
REACH - 90/92"
SVJ - ~28"
RSLVJ - ~30"
RDLVJ - ~31"
squat - 130kg
bench - 110kg
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