Author Topic: New member, posted journal first before intro :(  (Read 3957 times)

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tonkits

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New member, posted journal first before intro :(
« on: January 08, 2013, 06:11:08 am »
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Well, i actually posted my journal about 2 weeks or more before this, i forgot to post an intro of myself here and rather got too excited to post in the journals section.

basically im tonkits, im from the philippines, im 25 years old.
Ive always wanted to dunk, tried a lot of jump programs out there but a lot of them made my knee hurt or never gave increase in vert in the long run (some increased my vert then just stopped giving results) ive also use vertical jump bible but lost my copy so i decided to just go with vertical jump manual.  Right now im using darq basic template for full body workout, with 2 days rest in between.
so what made me focus on jumping and increasing my strenght, i have goals on my basketball skills and i think that increasing my vert and strength can help me achieve these goals.  and maybe only at this age did i realized that i wanted to chase my dream and not let go, i want to dunk!

statistics
height: 6'0" w/o shoes
weight: 200
wingspan: 6'5"
reach: 7'9" i guess its more of 7'8" since i measured it while i was trying to reach up rather than just standing and raising my hand
svj: 27-28

right now after a week, im 195lbs, thanks to a lot of input from forum members.  i have an ok wingspan but my slightly wider shoulders decrease my reach.  i have little weight training experience but been researching a lot to be able to do exercises with proper form.  my lifts have been improving and i can also feel the results since i feel lighter when jumping and stronger as well.  as a result now i have heel pain because i only have access to concrete bball court and i get too excited and jump a lot in my bball games.

thanks for all the inputs im getting, will continue working hard and posting my progress, more power to all of you!

http://www.adarq.org/progress-journals-experimental-routines/tonkits-increasing-vertical-5453/msg82605/#msg82605

Raptor

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Re: New member, posted journal first before intro :(
« Reply #1 on: January 08, 2013, 06:29:54 am »
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6'0 @ 200 lbs?

What's your bodyfat?

Kingfish

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Re: New member, posted journal first before intro :(
« Reply #2 on: January 08, 2013, 08:35:30 am »
+1
i was in manila back in 2010.. had a hard time finding a gym that had a legit 20kg olympic bar.
want to dunk?? you can over complicate things like most people who train for the vertical jump..


or you can just do:



1. full squats - spend years and years here until you use 2BW+ for multi reps.

2. jump drills for speed/skill work - useless IMO if you are weak as fuk.

3. get your BF% in check - don't get carried away to the point of sacrificing your squat poundage




vid of my jump drills.. 7'8" standing reach.  7'6 double hand standing reach.  ~ 36-38" SVJs x4 in the vid with the bball.
<a href="http://www.youtube.com/watch?v=sDScwmqe1kk" target="_blank">http://www.youtube.com/watch?v=sDScwmqe1kk</a>

5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| standing VJ - 40"|

That which that does not kill us, makes us stronger.
- Friedrich Nietzsche

Daily Squats Day 1 - Aug 30, 2011 and still going.

Raptor

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Re: New member, posted journal first before intro :(
« Reply #3 on: January 08, 2013, 09:22:27 am »
+1
I'm with Kingfish if you want to jump well off two feet.

Off one you need to pay more attention to your flexibility/posture and maybe practice jumping more/depth jumps, otherwise all he said remains pretty much the same:

1) Get your squat up
2) Practice jumping
3) Maintain a decent bodyfat % (in the one-leg jump bodyfat is more important since it alters the center of gravity)
4) Correct any bad muscle recruitment patterns and flexibility issues you have (anterior tilt, posterior tilt, inflexible hamstrings, sleepy glutes etc)

This is pretty much it.

tonkits

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Re: New member, posted journal first before intro :(
« Reply #4 on: January 08, 2013, 03:47:14 pm »
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Its hard to find gyms here with olympic bars.  In where i go they only have 25lbs bars.  Anyway yeah thats what im doing right now.  Im trying to really get my body fat down.  Im also trying to increase my lifts since i understand that plyo can. Help if only i have a a strong base.   Also. I cant jump with one leg.  When i do layups i dont get that high most of the time i feel my legs propel me forward more rather than up.  On two feet i can but svj and rvj hav little diffeence.   Ive also felt that my quads before are doing all thw work.  But after doing jump manual and darq intro block i felt other muscles are being used already.  Will continue doing it keep you guys ppsted

Raptor

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Re: New member, posted journal first before intro :(
« Reply #5 on: January 08, 2013, 04:28:35 pm »
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You sound like myself quite a bit.

You might want to check out if you're in anterior pelvic tilt (I have a strong feeling that you are).

tonkits

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Re: New member, posted journal first before intro :(
« Reply #6 on: January 08, 2013, 07:31:05 pm »
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@raptor
right now i am 17-18% bfat, and i know its acceptable but not athletic, my goal is to reduce that
on the anterior pelvic tilt, i think i do have it, the prominent bone in my back is higher around 2 inches than my front bone
plus the fact that my hamstrings are really weak compared to my quads, i think they are not helping my quads in jumping
right now im doing full squats and RDL to increase my ham strength
on a side note, i squat with legs a bit wider than my shoulder, that the best position that i can go down, also my toes point out rather than forward around 30degrees more or less
by the way, can you point me out to an article regarding anterior pelvic tilt, i mean ones that are focused on jumping

entropy

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Re: New member, posted journal first before intro :(
« Reply #7 on: January 08, 2013, 07:51:28 pm »
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17-18% isn't acceptable (to me). I'd put my focus on getting that down to 10% first of all. A lot of the time when someone thinks they are 20% they might actually be 30% or something and not know any better. The higher you are in bodyfat the more inaccurate your estimates of your bodyfat tend to be, in my experience. So get that down below 15% asap and to 10% eventually. Then do a sensible bulk while squatting a lot of volume. Get lean, get big, get strong, get athletic - in that order.
Goals: Cutting to 6-8% bodyfat

tonkits

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Re: New member, posted journal first before intro :(
« Reply #8 on: January 08, 2013, 11:03:56 pm »
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@entropy
well actually its not acceptable to me either, but thats what the calculator said so i put it down in there for reference, anyway,
if i lose weight, im assuming that in my bodyfat, most of what il lose is fat, therefore the more i lose weight the closer i get to reducing a % of my bf? so i need to get a balance in which i will lose weight without sacrificing my lifts? what would be better hardcore diet + cardio or hardcore cardio + diet? or hardcore both? (wouldnt that be detremental to my health?)

tonkits

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Re: New member, posted journal first before intro :(
« Reply #9 on: January 08, 2013, 11:36:21 pm »
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ok ive now decided to embark on high intensity interval training as my cardio on rest days, im gonna use shawn T's insanity since ive completed this before and was on my lightest weight during this program (184lbs)  since i have eased in to working out, il be doing this routine in a couple of days on top of my normal weight routine, from there il see what my body can take and adjust my diet based on what id be feeling during a week of insanity + weight training, thanks again for all the input hopefully will lose more bf in the addition of this HIIT

LBSS

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Re: New member, posted journal first before intro :(
« Reply #10 on: January 09, 2013, 09:54:54 am »
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no, don't do that. HIIT is draining, use your recovery days to recover. work hard on the days when you're supposed to work hard, take it easy on the days you're supposed to take it easy. if you want to do cardio those days, skip rope or go for a bike ride or something.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

tonkits

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Re: New member, posted journal first before intro :(
« Reply #11 on: January 09, 2013, 12:22:41 pm »
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ok thanks, i guess il just do skip rope then hardcore on diet, thanks man