Adarq.org
Performance Area => Pics, Videos, & Links => Topic started by: scoobychau on July 18, 2011, 04:24:02 am
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Strength up, Reactive Power up, Vertical stay...
Pay attention at the bonus footage in the middle of the video!
A Split sec Wedgie Moment captured. :uhhhfacepalm:
http://www.youtube.com/watch?v=X8f3E5o7u1w
P.S. http://www.urbandictionary.com/define.php?term=wedgie
updated with HD version....
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some good jumps in there, you just missed the mini ball.
Keep it up Scooby!
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ur strength is no where near where it should be. looking at your log, u squat in the 300s at 190lb BW.. some people with very good jumping mechanics and body structure might be able to do with that.. but for the rest of us.. power-to-weight ratio needs to be really high.
so simple but most people over complicate things and mess it up.
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ur strength is no where near where it should be. looking at your log, u squat in the 300s at 190lb BW.. some people with very good jumping mechanics and body structure might be able to do with that.. but for the rest of us.. power-to-weight ratio needs to be really high.
so simple but most people over complicate things and mess it up.
I agree with you, but why not work and improve on the jumping mechanics? It's not rocket science.
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I agree with you, but why not work and improve on the jumping mechanics? It's not rocket science.
I'd be interested to hear your suggestions on what to do to improve jumping mechanics in a practiced jumper. And how is the best form defined in the first place?
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I agree with you, but why not work and improve on the jumping mechanics? It's not rocket science.
I'd be interested to hear your suggestions on what to do to improve jumping mechanics in a practiced jumper. And how is the best form defined in the first place?
He is NOT a "practiced jumper". He doesn't put in enough "effort" into jumping and does the same routine of jumping (sucky jumping) again and again and again. He will not gain anything doing that (no wonder he didn't for such a long time).
He looks like he uses what, 10% of his strength on those SVJ? Not enough bend and power into these. I think at this moment he's better suited to jump from a much lower position and use a weight vest while doing so. He could try paused jumps from a lower than "usual" position. He should be striving more towards your bend Steven. You really look like you're actually using your strength when you jump.
Yes yes, different structure blah blah blah, he just SUCKS when it comes to jumping right now. I don't care about the structure at this point. He needs to do plyos for a while and THEN come back to increasing strength. It's not a logical way to increase strength in an attempt to use it in a deficitary body movement like his jumping is at this point. That's like having a Formula 1 engine and using a Kart transmission in your car. Why the heck would you do that?
He's not even using his shoulders/traps well at this point. And because he bends too little when he jumps, he doesn't have the time to actually USE them well in my opinion.
So what it would be good for him to do right now is two leg bounds for length, consecutive vertical jumps from a stationary position (to the rim) and depth jumps later on. He needs to learn how to load properly and use his strength to convert it into power. He should be more away from the gym and more into the playing ground right now.
In terms of his running jumps I can't comment too much, he has the same problem Kingfish has - no speed, no compression in the plant, too much muscling etc. That's why he needs more plyos right now, multiresponse plyos. He needs to learn to muscle less and "use the tendons" more (be more reactive).
Now his structure definitely doesn't help and he will need to increase strength in the near future but at this point my opinion is that he needs to do more plyos and do weight vest jumps to the rim with the hope that his mechanics will change a bit. Adding the weight vest will actually make him muscle more his jumps but if he alternates between weight vest jumps and without the weight vest jumps in the same session, emphasizing speed and "relaxed" jumping (without the weight vest) while using a progressive acceleration approach/plant he should be good.
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i think he should watch the adam linkenauger video at http://jumpingtechnique.com/ it really helps one understand jumping form and also provides some exercises that one can do to improve form
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He surely can improve his jumping form, BUT:
BODYWEIGHT = ~190
MAX SQUAT LATELY = ~300
300/190 = ~1,57 , TOO LOW , END OF STORY!!!
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He surely can improve his jumping form, BUT:
BODYWEIGHT = ~190
MAX SQUAT LATELY = ~300
300/190 = ~1,57 , TOO LOW , END OF STORY!!!
Definitely^^^
That's why I said he needs to get back to strength training soon, but he should focus on jumping a bit right now.
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@Raptor: Have you observed changes in jump mechanics from what you see in scooby to what you imagine as appropriate mechanics in you or others with help of what you suggested? If so, did those people have the years of jumping experience like scooby already has under his belt? In which time frame did those changes take place?
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i think a primary focus on improving relative strength whilst adding in some light plyometrics and implementing the jump techniques adam linkenaguer suggest is the best way to go seriously you cant say improvement in jump technique wouldnt help
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@Raptor: Have you observed changes in jump mechanics from what you see in scooby to what you imagine as appropriate mechanics in you or others with help of what you suggested? If so, did those people have the years of jumping experience like scooby already has under his belt? In which time frame did those changes take place?
Well for me, off two feet, I'm jumping much quicker (and higher) right now than in the past. Not sure what the cause for that is but, other than the increase in strength, I think the two leg bounds really did their magic for me. They just improve the intermuscular coordination, if you're lacking in that, and also make you accept much higher levels of tension in the plant without making you stiffen up and blow the jump (which is what was happening in the past). The jumps are more relaxed now than in the past (basically I just exert tension when I need to and then relax and allow my body to "elongate" (triple extend) properly, whereas before I would just continue to stay stiff and just "block" myself out).
So I think it's important for scooby to do some multiresponse two-leg bounds and some consecutive hurdle jumps and film those, and see how well he does them. See if he's "not sure" in his consecutive jumps (takes time to reset etc) or not. Stuff like that.
As long as time frame is concerned, for me it took, I don't know, a month of plyos or so to see some effects.
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i think a primary focus on improving relative strength whilst adding in some light plyometrics and implementing the jump techniques adam linkenaguer suggest is the best way to go seriously you cant say improvement in jump technique wouldnt help
As far as his SVJ is concerned there is certainly some room for improvement that will come with practice. His jump from a run-up is already a well practiced skill for him and I don't believe he will gain much from "working on his form" alone.
@Raptor: Have you observed changes in jump mechanics from what you see in scooby to what you imagine as appropriate mechanics in you or others with help of what you suggested? If so, did those people have the years of jumping experience like scooby already has under his belt? In which time frame did those changes take place?
Well for me, off two feet, I'm jumping much quicker (and higher) right now than in the past. Not sure what the cause for that is but, other than the increase in strength, I think the two leg bounds really did their magic for me. They just improve the intermuscular coordination, if you're lacking in that, and also make you accept much higher levels of tension in the plant without making you stiffen up and blow the jump (which is what was happening in the past). The jumps are more relaxed now than in the past (basically I just exert tension when I need to and then relax and allow my body to "elongate" (triple extend) properly, whereas before I would just continue to stay stiff and just "block" myself out).
So I think it's important for scooby to do some multiresponse two-leg bounds and some consecutive hurdle jumps and film those, and see how well he does them. See if he's "not sure" in his consecutive jumps (takes time to reset etc) or not. Stuff like that.
As long as time frame is concerned, for me it took, I don't know, a month of plyos or so to see some effects.
Effects in height of the jump or the jump merely looking more elegant or being executed more quickly?
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i think a primary focus on improving relative strength whilst adding in some light plyometrics and implementing the jump techniques adam linkenaguer suggest is the best way to go seriously you cant say improvement in jump technique wouldnt help
As far as his SVJ is concerned there is certainly some room for improvement that will come with practice. His jump from a run-up is already a well practiced skill for him and I don't believe he will gain much from "working on his form" alone.
his jump from a run-up has been practiced but has it been practiced efficiently and with proper technique "perfect practice makes perfect"
i do agree that improvement in form alone isn't the answer but i definitely think it could help more then you think.
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i think a primary focus on improving relative strength whilst adding in some light plyometrics and implementing the jump techniques adam linkenaguer suggest is the best way to go seriously you cant say improvement in jump technique wouldnt help
As far as his SVJ is concerned there is certainly some room for improvement that will come with practice. His jump from a run-up is already a well practiced skill for him and I don't believe he will gain much from "working on his form" alone.
his jump from a run-up has been practiced but has it been practiced efficiently and with proper technique "perfect practice makes perfect"
i do agree that improvement in form alone isn't the answer but i definitely think it could help more then you think.
Fair enough, we do not have to agree on that. But I would like to know which basis it is that you formed that conclusion on.
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^^^^^
this.
Jumping form is important BUT i don't really believe there is much room for improvement after the "noob" gains.
He is a fairly strong individual that plays basketball , scooby knows how to jump. It would be great if we could all do a runup/plant/jump like TDUB , but we can't.
And this recent 'jumping form' spam tsunami makes me insist more , fuck form , keep improving your lifts ( normal and explosive ones ) , keep jumping often and all will fall in place.
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i think a primary focus on improving relative strength whilst adding in some light plyometrics and implementing the jump techniques adam linkenaguer suggest is the best way to go seriously you cant say improvement in jump technique wouldnt help
As far as his SVJ is concerned there is certainly some room for improvement that will come with practice. His jump from a run-up is already a well practiced skill for him and I don't believe he will gain much from "working on his form" alone.
his jump from a run-up has been practiced but has it been practiced efficiently and with proper technique "perfect practice makes perfect"
i do agree that improvement in form alone isn't the answer but i definitely think it could help more then you think.
Fair enough, we do not have to agree on that. But I would like to know which basis it is that you formed that conclusion on.
a running vertical jump is basically taking horizontal force and turning it into vertical force right
now from the looks of the video his run up to the hoop decelerates due to stutter stepping (losing potential force) optimally you wanna be constantly accelerating before you jump and also his last two steps seem a bit long from what i read a penultimate step(basically two close quick steps) is optimally for the last two steps provide more potential force. im not a expert on form or anything but from what i read and learn and implemented into my form its helped a lot but everyone is different.
VAG his improvements on his lifts are key but people alway seem to neglect the actually practising of jumping.
improving vertical jump in no practically order
1. improve lifts (normal and explosive)
2. improve plyometric ability and reactiveness
3. improve jumping technique
4. Improve body composition
5.flexiblity
i think most people when it comes to improving vertical jump should take a holistic approach it seems like most people focus on one aspect and neglect the rest.
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a running vertical jump is basically taking horizontal force and turning it into vertical force right
I don't think that this is a good or useful estimation of what happens in a running vertical jump. Where do you have that from?
now from the looks of the video his run up to the hoop decelerates due to stutter stepping (losing potential force) optimally you wanna be constantly accelerating before you jump and also his last two steps seem a bit long from what i read a penultimate step(basically two close quick steps) is optimally for the last two steps provide more potential force. im not a expert on form or anything but from what i read and learn and implemented into my form its helped a lot but everyone is different.
Taking your strange statement from above into account I can understand why you would think that. But I can say with some confidence that there will be no improvement in jump height from a quicker run-up for this athlete. The reason being that the quickness of a run-up and its useful utilization in a vertical jump is not merely an issue of jumping form but of the athletic capabilities of the subject. If he is not strong, powerful and reactive enough to handle a quick run-up, he will actually lose jumping height from a quicker approach.
VAG his improvements on his lifts are key but people alway seem to neglect the actually practising of jumping.
improving vertical jump in no practically order
1. improve lifts (normal and explosive)
2. improve plyometric ability and reactiveness
3. improve jumping technique
4. Improve body composition
5.flexiblity
i think most people when it comes to improving vertical jump should take a holistic approach it seems like most people focus on one aspect and neglect the rest.
The problem is that resources are limited and not every point can have priority. There will be things that are more important than others and working on some of the above will actually do nothing at certain points in time. I don't want to sound condescending, but I believe that you will have to make your own experiences with those issues yet and that your opinion is so far based on very little.
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We are trying to say that each individual has his own limitations , one can only improve so much his max strength , relative strength , jumping efficiency , RFD , FA , GCT etc.
Kelly Bagget says that you will be happy with your vert the day that you can squat 2xbw , at 10% bodyfat , being able to do 20 knee height lateral jumps in 10 seconds.
I agree 1000% , but not everyone is built to reach those abilities.
Someone might be able to increase his squat a lot but not lose fat. Should he , e.g. , freak out about his 15% bodyfat and try to get it to 10% ? or let it be and get his squat from 2*BW to 2.5*BW? Best choice is the latter.
Knowing your weaknesses and trying to improve them is important , but it is more important to see your strong points and keep pushing those that keep improving.
Steven miller's dropstep is the same with his SVJ. That is weird , one would say he is lacking plyometric ability. Should he change his training plan to improve that? In my humble opinion NO WAY , he should keep doing what he does , it works , his squat goes up , his oly lifts go up , his SVJ and dropstep go up , no need to change something. "you don't change a team that is winning".
As for scooby , if his jumping was bad for his strength, then we could consider things differently. But now it's fairly normal , low 300's squat , low 30's jump , nothing too weird. He just needs to push his strength up ( which he can as we know from his powerlifting past ).
Just my 2 cents...
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Agreed about his strength. I still think he could jump better technically, not sure how MUCH better but still, he's not at an optimal level even for his structure in my opinion. Multiresponse plyos and practicing jumping in an accelerative approach for a while (say 1 month) with squat at maintenance (or even working to improve on it) and then focusing on strength again is the way to go IMO.
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Agreed about his strength. I still think he could jump better technically, not sure how MUCH better but still, he's not at an optimal level even for his structure in my opinion.
word , i don't disagree on that.
Multiresponse plyos and practicing jumping in an accelerative approach for a while (say 1 month) with squat at maintenance (or even working to improve on it) and then focusing on strength again is the way to go IMO.
I disagree about maintenance. He should keep pushing max strength up because it is lacking.
MR plyos and one more ME jumping session per week would be my recommendation.
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Well yeah, the more "skill" work if that words suits the event. More jumping basically, working on improving form (working on loading and releasing well and not necessarily the length or height of the jumps, so basically submaximal jumping for form).
In my case, I would do 2-leg bounds for length but not jump maximally but instead go with shorter but quicker jumps.
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a running vertical jump is basically taking horizontal force and turning it into vertical force right
I don't think that this is a good or useful estimation of what happens in a running vertical jump. Where do you have that from?
now from the looks of the video his run up to the hoop decelerates due to stutter stepping (losing potential force) optimally you wanna be constantly accelerating before you jump and also his last two steps seem a bit long from what i read a penultimate step(basically two close quick steps) is optimally for the last two steps provide more potential force. im not a expert on form or anything but from what i read and learn and implemented into my form its helped a lot but everyone is different.
Taking your strange statement from above into account I can understand why you would think that. But I can say with some confidence that there will be no improvement in jump height from a quicker run-up for this athlete. The reason being that the quickness of a run-up and its useful utilization in a vertical jump is not merely an issue of jumping form but of the athletic capabilities of the subject. If he is not strong, powerful and reactive enough to handle a quick run-up, he will actually lose jumping height from a quicker approach.
VAG his improvements on his lifts are key but people alway seem to neglect the actually practising of jumping.
improving vertical jump in no practically order
1. improve lifts (normal and explosive)
2. improve plyometric ability and reactiveness
3. improve jumping technique
4. Improve body composition
5.flexiblity
i think most people when it comes to improving vertical jump should take a holistic approach it seems like most people focus on one aspect and neglect the rest.
The problem is that resources are limited and not every point can have priority. There will be things that are more important than others and working on some of the above will actually do nothing at certain points in time. I don't want to sound condescending, but I believe that you will have to make your own experiences with those issues yet and that your opinion is so far based on very little.
maybe i choose a poor choice of words or my understanding of a running vertical jump is wrong but i always thought that it was taking your horizontal velocity and converting it to vertical velocity.
what i meant by constantly accelerating is that he should be gradually accelerating with each step without any stutter steps of pauses and doing so with his maximum controlled velocity.
i think one should find out what weakness they have make that the priority and work down from there this is based on my personal experiences i neglected certain aspects of training and my performance decreased.
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Someone might be able to increase his squat a lot but not lose fat. Should he , e.g. , freak out about his 15% bodyfat and try to get it to 10% ? or let it be and get his squat from 2*BW to 2.5*BW? Best choice is the latter.
Knowing your weaknesses and trying to improve them is important , but it is more important to see your strong points and keep pushing those that keep improving.
in a case like that i would look at what gives u the best bang for you buck and increase the squat while at least maintaining the BF% and not letting in get to high.
Steven miller's dropstep is the same with his SVJ. That is weird , one would say he is lacking plyometric ability. Should he change his training plan to improve that? In my humble opinion NO WAY , he should keep doing what he does , it works , his squat goes up , his oly lifts go up , his SVJ and dropstep go up , no need to change something. "you don't change a team that is winning".
As for scooby , if his jumping was bad for his strength, then we could consider things differently. But now it's fairly normal , low 300's squat , low 30's jump , nothing too weird. He just needs to push his strength up ( which he can as we know from his powerlifting past ).
Just my 2 cents..
who knows what would happen if he did add plyometrics to his workout dude would properly have a crazy high running vertical
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About my DSVJ - SVJ differential... This has less to do with my reactivity than you guys think. I handle depth jumps from 30" and drops from higher than that just fine. I can alternate bound reasonably well for a double leg jumper also. I do currently perform plyos and did them in the past as well. So that is not the "issue" IMO.
It just happens to be that I got kinda good in SVJs by adding lots of strength and power and utilizing a greater ROM. These improvements however did not transfer to the DSVJ as easily as they would normally do (see kingfish, who has a 3" differential despite a massive SVJ) because there is no way of using that much ROM with my approach technique, so there is far less time for force production and hence the low differential (at peak performance it was ~0.5 - 1" though). Would you compare my SVJ at a smaller ROM with my DSVJ, you would see a larger differential. Also I used to jump 4-5" higher with an approach compared to standstill before beginning to train seriously last year.
Now, eventually I will switch focus to DSVJ, but that is not the time for it. The SVJ is the more basic skill (and a useful one for a volleyball player), so I will increase that first. I see my problems though and I will attack them aggressively when the time comes. I am aiming at a 3" differential at the end and I think that this is quite doable. But first things first. I PR'd my powersnatches and powercleans pretty much every week and have a lot more potential for a higher jump now. Lance and I are just trying to make that ability transmute to a higher jump right now. Should that get accomplished, you will see higher DSVJs from me in the future as well.
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bottom line, when scoob jumps alot, his form does improve and he hits some pretty good jumps..
his first issue is, he will jump ~2x/week for 4 weeks, then take 2 months off to do something else like marathon/powerlifting etc.. then come back and jump 1x/week, etc.. he has consistently been inconsistent over the years, that's his main issue..
his second issue is his relative strength.. ~20% body fat is not good for jumping, don't care how strong you are.. but he's not strong enough to overcome such a bodyfat level, so what you see is some pretty mushy jumps.
his third issue is that he does lots of conditioning with his basketball teams.. if you combine that with the fact that his jump frequency is low, you have major problems.. all of that conditioning will cause "unreliable prediction of performance", by that i mean, you won't really know when you'll have a good or bad day.. so with a low frequency of jumping, your chances of having a bad day increase.. you'd have to jump max effort at a low to moderate volume nearly every day to get your body used to producing force fast in the face of all of that conditioning.
his fourth issue is he changes his routine ALOT and doesn't incorporate some key exercises like calve raises etc.. he thinks calve raises are bad because of things he's read, and it's unfortunate.. he needs to squat with an emphasis on overall speed AND speed at traversal, NO GRINDERS.. he easily goes back to grinding out reps, crazy slow squat speed, which is not good for fatigue or his CNS adaptations...
fifth issue is, it's hard for him to fit in reactive work with all of that basketball stuff he does.. he needs to get in some reactive work BEFORE EVERY lifting session.. not DJ's, i'm talking low level rebounds.. he always wants to DJ, but he needs to get better at just simple rebounding exercises... dj's are great but when you have become "so unelastic", you need to work on the basic exercises to get that "initial pop" back before doing stuff like dj's... his depth dropping is fine, but he needs to train more like a spring BEFORE his lifting sessions, which should really wake him up for lifting also, and keep him focused on lifting with speed.
that's what i've been seeing for a while.. these issues are similar to the ones i pointed out way back on TVS..
he just needs a very basic routine, emphasis on lifting with speed, incorporate some low level reactive work before each lifting session, jump max 3-4x/week, and stay completely consistent with it... not 2 months on, 2 months off, etc..
pC
edit: his jumping "form" in terms of runup + plant looks "weak" because he is weak relatively, reactively, doesn't jump enough, and carries too much bodyfat.
fixing any of these issues will yield improvements in jumping and his "technique".. fixing all of them will have him getting up much higher.
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How do you know that he carries 20% bf?
I agree with his jumping form to get better once he gets more athletic. It rarely happens the other way round (total novices in jumping aside) like some suggested.
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well i guess now scooby has enough information on here to change his training and improve his vertical
the guy is pretty dedicated when he wants to be all the best mate
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How do you know that he carries 20% bf?
he mentions it on live chat, and mentions he needs to clean up his diet etc.
maybe it's not exactly 20, even tho that's the number he tosses out.. maybe a little lower, regardless, he seems to have issues with his diet/bodyfat levels.
pC
I agree with his jumping form to get better once he gets more athletic. It rarely happens the other way round (total novices in jumping aside) like some suggested.
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I'm not sure what the hope is for the guy. I mean, he's dedicated but has failed to actually DO stuff that works, even when presented to him, again and again.
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I'm not sure what the hope is for the guy. I mean, he's dedicated but has failed to actually DO stuff that works, even when presented to him, again and again.
Ouch.
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I'm not sure what the hope is for the guy. I mean, he's dedicated but has failed to actually DO stuff that works, even when presented to him, again and again.
Ouch.
Well yeah, some people just don't get it (think CoolColJ). They stay at their huge bodyfat or low strength and expect to act athletically, and then, when they actually do work and put effort to get their strength right and athleticism they mess up with doing silly stuff like marathons and endless conditioning or just do something else.
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I'm not sure what the hope is for the guy. I mean, he's dedicated but has failed to actually DO stuff that works, even when presented to him, again and again.
Ouch.
Well yeah, some people just don't get it (think CoolColJ). They stay at their huge bodyfat or low strength and expect to act athletically, and then, when they actually do work and put effort to get their strength right and athleticism they mess up with doing silly stuff like marathons and endless conditioning or just do something else.
How about you? lol
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I'm not sure what the hope is for the guy. I mean, he's dedicated but has failed to actually DO stuff that works, even when presented to him, again and again.
Ouch.
Well yeah, some people just don't get it (think CoolColJ). They stay at their huge bodyfat or low strength and expect to act athletically, and then, when they actually do work and put effort to get their strength right and athleticism they mess up with doing silly stuff like marathons and endless conditioning or just do something else.
How about you? lol
Blasphemy!!!!!!!
No but really, where do you see me do that?
Brb, candy.
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I'm not sure what the hope is for the guy. I mean, he's dedicated but has failed to actually DO stuff that works, even when presented to him, again and again.
Ouch.
Well yeah, some people just don't get it (think CoolColJ). They stay at their huge bodyfat or low strength and expect to act athletically, and then, when they actually do work and put effort to get their strength right and athleticism they mess up with doing silly stuff like marathons and endless conditioning or just do something else.
coolcolj started getting pretty strong, but he was way too fat, jumped 1x/week, then got even more out of shape by not jumping much at all, then got injured by jumping while being out of shape + too fat + too "strong".
he completely disregarded body composition, thinking that strength in squat relative to his bodyweight was all that mattered.. unfortunately that is a very unhealthy way to look at vert training.
scoob has something very important coming, and yet again it's another "deadline" it seems.. "i need to dunk by xxx".. deadlines are fine, as long as you don't abandon your training/goal temporarily if you fail to achieve the goal by that deadline. he has a history of doing this, so, he needs to prepare with that in mind... many of us are guilty of that at some point, but we can't allow that to keep happening over and over.
pc
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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...
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)
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.
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...)
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. :headbang:
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You're not going to jump very well at 19% bodyfat. Buy yourself a heavy kettlebell and start doing interval swings everyday for fat loss if you're enclosed in an office all day long.
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3 week, 3 jump session.
and
:headbang:
http://www.youtube.com/watch?v=b1eLHnFz-fQ
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In the SVJ, try to extend a lot on spot (you actually BEND and then bend some more to jump) - so try to extend on your toes, then quickly bend quite a bit and jump. You will jump higher.
In your running VJ you should use your arms WAY better, I mean, you can do that right now but you need to emphasize the arm swing quite a bit at this point in time.
Also, choose some lighter shoes if possible, these look huge/unresponsive.
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Nice work scooby ,keep it up.
Form is improved , my opinion still is that you don't need to freak out about it , just jumping more often should do it.
I agree about the shoes though , get some light but 'steady sole' ( not free etc ) shoes. Check out kobe V-VI and hyperfuse 2010/2011 low-tops.
What is your reach btw? The best of those jumps looked like legit 10'6'' touches , maybe 10'6.5''. It is a PR?
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great improvement man seriously your running jump looks so much better keep practising man
when it comes to your standing vertical jump you really need to use your arms more forcefully Check this video out if you can get your standing vertical jump form looking like this u will properly get up higher
http://www.youtube.com/watch?v=NhvISlxCqVs&playnext=1&list=PL30A32D382E1AAC47
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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. :headbang:
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