Adarq.org

hello all!

always thought i was 5'11 till jackW kindly pointed out that im only 5'9
LOL
anyways, its abt 174cm, 65kg.

been workin real hard, in hopes of finally being able to dunk. not working yet at the moment tho.
so if anyone can give me some pointers, i'd suppose here is the place to look?
haha, got myself clowned on tmuscle, so thought perhaps i'd try other avenues.

long story short, was able to get rim before i started on free weights. ie, wrong stuff like the leg press, machine leg extension, hack squats...
realised my folly, hit the gym hard, got my squat to 100kg, now its 115 for 2X3. thought i'd be able to fly, or at least get my hand over the rim, only to realise nothing much changed. still pretty much the same running 1 foot vert (in fact, slightly lower last time out), tho im better of 2 feet now.

pointers anyone? hahaha, i read thru most of what u posted adarq, but its all abit too deep for me.

sup man

generally, what was your routine?


i'd be willing to bet you were just becoming overly strength trained..

something like this might help:

monday;
- warmup
- single leg jumping (~5-8 max jumps after warmup jumps)
- light single leg bounding: ~10 reps in a row for a leg, rest, 3 sets, just work on form
- squat: 3-4x3 (near max triples), double leg ankle hops before each set (~5 reps), just working on form (complete triple extension)
- very light REA squat: ~45 lb, 5x3, 3 minutes rest in between, work on really exploding out of the hole (dont land deep, land above parallel)
- core/stretch


wednesday:
- warmup
- double leg jumping (~5-8 max jumps after warmup jumps)
- low box barbell stepups: 3x5 (dont go max 5, especially right off the bat)
- db or bb walking lunges: 2 x 5 each leg
- core/stretch


... thursday

... saturday

kind of just keep repeating that for a while.. taking 2 days rest in between when you need it of course.. i put the REA/ankle hop/single leg bound stuff as light, if you're not used to those exercises definitely do not go max, really work on getting form right etc, it will still help.

anyway, the idea behind that is, you're using the weightlifting training to potentiate the next session, so:

monday potentiates double leg jumps for wednesday

wednesday potentiates single leg crap for friday

and each session is mixed so you get a steady dose of double/single leg training, except during a session, one will be power/strength and one will be reactive/movement.

anyway, after about 2 cycles of that you can throw in a normal volume day, such as 3x8 on squat and crap like that..



just a thought, list more info about your training, i'd think you are too heavily strength trained though, considering you post on t-nation

peace man

np man!

thanks for the quick reply! replied to ur youtube vid sometime back, but the comms broke down haha.

ya thats happened to me before, its annoying as fuck.

i was doing squats, bench, pull-ups, dumbbell shoulder press. in short, somethin like the 5x5. did that every every tues and thurs for the 1st few months, but for the last month or so, when i was hitting above 1.5 BW, i was only doin it every tues, thurs was whatever i had left in the tank, but basically the same exercises, at lower weights.

fri would be abit of hoops practice, nothing serious, just working on my J. and sat would be my weekly game.

thanks for the quick program writeup too. am probably going to go with that for the next few months or so. however, whats on fri?

that depends, if you feel good, do monday's workout.. if you need a change for a session, just to upperbody etc.. so

you should be able to go like:

mon : sess 1
wed : sess 2
fri : sess 1
mon : sess 2
wed : sess 1
fri : sess 2

ideally you would go mon,wed,fri,sat,tues,thurs,sun... but you dont need to do that yet.. mon/wed/fri = good.

just go lighter when you need to and dont be afraid to take two days rest when you need too.. the idea here is potentiating your jump sessions, getting used to frequency (building work capacity), and getting stronger (maximally, explosively, and reactively)

also, when u said dbl ankle hops, i would suppose it would be something like skipping rope, motion-wise? also, just BW i suppose, no extra barbell on top? what triple extension too? haha, dun quite catch u there.

ya just body weight... they are stiff legged jumps.. so basically you try and keep your legs straight when you land and hop right back up.. i have a vid somewhere ill try and find it.. you're trying to really push through the calfs all the way through the floor with this exercise.. again start a bit lighter on it too learn the movement.

and REA squat. searched for it on utube, and haha, look wat i found. however, RJ was going beyond parallel... what does rea mean anyway?

REA = reactive

ya RJ was doing them how they are normally prescribed.. i dont see the point in doing REA-deep-squats for vert though.

<a href="http://www.youtube.com/watch?v=4K3aJy-5ppM" target="_blank">http://www.youtube.com/watch?v=4K3aJy-5ppM</a>

haha ya


any more questions, shoot

cya

oh, so i alternate between ur 2 sets for each workout...
i realise its just scratchin the tip of what u've said so far, all that force absorption, rfd, stim and technical gobbledegook that i don't quite grasp fully.

still aways to go till i need to go more indepth, so i guess i'll stick to what u prescribed for the next month or so, and see where it brings me heh heh.

yay, excited. finally gonna be doin somethin other then squatting today haha.

hey, adarq, could u tell me abit more abit depth drops, or depth jumps?
form, where to bend or something?

cos i noticed when u do ur depth drop, u jump off something, tuck ur legs, then land on the balls of ur feet.
and depth jumps, ur supposed to land, minimise contact time with the ground, and jump back up? but is one supposed to bend at the knees or somethin? or is it somethin stiff legged?
i mean, yeah, stuff like that, which i think might matter...

hello all!

always thought i was 5'11 till jackW kindly pointed out that im only 5'9
LOL
anyways, its abt 174cm, 65kg.

been workin real hard, in hopes of finally being able to dunk. not working yet at the moment tho.
so if anyone can give me some pointers, i'd suppose here is the place to look?
haha, got myself clowned on tmuscle, so thought perhaps i'd try other avenues.

long story short, was able to get rim before i started on free weights. ie, wrong stuff like the leg press, machine leg extension, hack squats...
realised my folly, hit the gym hard, got my squat to 100kg, now its 115 for 2X3. thought i'd be able to fly, or at least get my hand over the rim, only to realise nothing much changed. still pretty much the same running 1 foot vert (in fact, slightly lower last time out), tho im better of 2 feet now.

pointers anyone? hahaha, i read thru most of what u posted adarq, but its all abit too deep for me.

174cm, 65kg. squat 115kg.. wow..

75KG 5rep will stress me hell lot !

how i wish i got your strength. i was 178, 68kg. i don't think i able to reach 100KG 1rm. maybe some day should try my 1rm.


 

sounds stupid, but how does one land midfoot  ???  ???

damn... my 2 footed vert is coming along slowly now, can get 1-2 knuckles over pretty constantly now.
my 1 footed approach, however, is another story. still also abt 1-3 knuckles.

been changing up my training abit now, lunges, rea squats, single leg depth jumps. still no improvement seen.
any idea why adarq, or anyone else?

got up a simple blog, cowed77-log@blogspot.com, to keep track...

btw adarq, how does one do a single leg depth jump? for me, i drop off, land with my target training foot on the floor, the other leg swings, and nv touches the floor, and then i jump. is this the correct way?

what else should i be doing for my training?