Author Topic: Hello  (Read 3386 times)

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jmsims2

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Hello
« on: August 01, 2011, 09:41:53 pm »
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Hi.  I am a 28 year old male who has had a goal of dunking for a long time.  I go in spurts where I focus on power and then lose it.  I think it was more because I haven't been holding myself accountable.  I have been reading posts from adarqui on t-nation for awhile and just stumbled upon his site a few weeks ago.  I have been reading for the past few days and am ready to finally rededicate myself to my goal.

A little about me athletically...I am 5' 11" and right now I weigh about 190 or so.  I am carrying some extra fat, as I was recently injured.  I hurt my knee playing softball...sprained mcl and partially torn pcl.  So for the past 2 weeks I have been working on getting my quads stronger to take the pressure off the pcl.  I can do pretty much anything (walk, bike, most lifts, save for squats and deads...) except run and jump for now.  So I think for the next two months my focus will be on upper body and rehabbing my knee.  In addition, it will be to take some of my extra chunk off.  I think I need to get to about 175 or so. 

So I am pretty comfortable with my plan for the next two months or so....getting healthy and changing my body composition.  However it is once I start moving towards the power goal that I am not quite sure where to start.  So I will be doing a lot of reading!!  And if any one has any input on where to start, I'd appreciate a point in the right direction!

JMS

KateDaring52

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Re: Hello
« Reply #1 on: August 02, 2011, 03:07:04 am »
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Hello i am new here nice to join this wonderful forum...hope i will learn lot of knowledge from all of you guys. Thanks

D4

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Re: Hello
« Reply #2 on: August 02, 2011, 07:59:00 am »
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Hi.  I am a 28 year old male who has had a goal of dunking for a long time.  I go in spurts where I focus on power and then lose it.  I think it was more because I haven't been holding myself accountable.  I have been reading posts from adarqui on t-nation for awhile and just stumbled upon his site a few weeks ago.  I have been reading for the past few days and am ready to finally rededicate myself to my goal.

A little about me athletically...I am 5' 11" and right now I weigh about 190 or so.  I am carrying some extra fat, as I was recently injured.  I hurt my knee playing softball...sprained mcl and partially torn pcl.  So for the past 2 weeks I have been working on getting my quads stronger to take the pressure off the pcl.  I can do pretty much anything (walk, bike, most lifts, save for squats and deads...) except run and jump for now.  So I think for the next two months my focus will be on upper body and rehabbing my knee.  In addition, it will be to take some of my extra chunk off.  I think I need to get to about 175 or so. 

So I am pretty comfortable with my plan for the next two months or so....getting healthy and changing my body composition.  However it is once I start moving towards the power goal that I am not quite sure where to start.  So I will be doing a lot of reading!!  And if any one has any input on where to start, I'd appreciate a point in the right direction!

JMS

Yeah, you can't do anything for vertical strength/power right now with that knee.  That is a great plan for the next 2 months.  Rehab, get that knee strong, and change your body composition.  That alone will have you jumping higher anyways.  I guess you can do some calf raises right now as well.
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

Raptor

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Re: Hello
« Reply #3 on: August 02, 2011, 10:22:30 am »
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Hello i am new here nice to join this wonderful forum...hope i will learn lot of knowledge from all of you guys. Thanks

Yup, and spam for that matter.

TKXII

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Re: Hello
« Reply #4 on: August 03, 2011, 11:38:08 am »
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Welcome. THere is something you can do for vertical jumping - mental training.

Everyday for 10 minutes at least, or 3x a week for 40min-1hour (the numbers don't matter really quality over quantity), Image yourself performing heavy squats, quick jump squats, powercleans, ump squats on a trampoline, and anything else you would do for explosiveness. THis can keep the recruitment sharp.

Good luck with the knee, maybe you could try the smith machine? Definitely easier for those with knee issues.
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

jmsims2

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Re: Hello
« Reply #5 on: August 03, 2011, 11:42:24 pm »
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Thanks for the replies.  I am working with a friend of mine who is a physical therapist and he has me strengthening my quads, really focusing on my vmo along with my hips and ankles.  He said to give it 3 weeks and see where I am at and then we can start adding more traditional strength stuff at a lighter weight.  So that's the plan.  I need to organize it a bit better so I stay on top of it and know what I am doing heading into the weight room vs. shooting from the hip.  I always do better with a plan than without one.

I will be reading up for once I am ready to start training for vertical.  I actually have both of Issurin's books on block training, but haven't read them yet.  Seems like some people here use a block model...is that accurate?

mr.book

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Re: Hello
« Reply #6 on: August 16, 2011, 03:16:10 am »
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hello...

I'm martin and a metalhead. I'm 22 and live in LA.

welcome...I am a new here ....







____________________________________________
mcdermott cue poison cue predator cue

Raptor

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Re: Hello
« Reply #7 on: August 16, 2011, 03:48:48 am »
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hello...

I'm martin and a metalhead. I'm 22 and live in LA. I like to spam.

welcome...I am a new here ....

There. Corrected it for you.