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darq, im trying to really focus on my single leg jumping now for basketball. lots of situations where I could dunk but I just lay it in because my single leg jumps is far behind my double leg. got my first slam off 1 leg today (posted video in PR thread) but i want to continue to get better at it. since youre focusing more on it lately, do you have any suggestions as to what I should be doing? if i am going to work out two times a week, what do you suggest I do on each day for my single leg in terms of lifts, plyos?

well take it slow, congrats on that pr.. i always go too hard and now i got tendonitis from slrvj'n, in my left knee.. lool

things that help slrvj are single leg pogos, walking lunges/bss, single leg calf raises, and bounding.. as well as squatting etc..

if you got in some bound progression or single leg pogo, squat, lunge or bss, single leg calf raises, etc.. that'd be good.

pc man

.

09/07/2011
 bw = 154
2 hours of bball stuff, some nice ankle exercises, plan on vidding some of that stuff

pc

http://www.youtube.com/watch?v=N1WsEfyHYTk&hd=1

Jump off right leg when you're tired

ive tried, i can barely touch rim off right leg right now hah.

Quote from: ruso15 on September 05, 2011, 12:25:27 pm

what would you guys said about this schedule? its what top sprinters in argentina are doing right know, crazy volume!!!

warm up
leg extensions 4x8
leg curls           4x8

front squat       2x6/2x4/2x2
back squat       2x6/2x4/2x2
1/4 squat         6x6

three days a week + upper body + conditioning...
you must be on roids to finish this and make gains

Hm, I think the volume might be pretty high depending on whether all those are actual work sets. If the weight gets ramped up from 2x6 to 2x2 in big jumps then that would change the perspective a little. I wonder about the exercise selection though. Not a fan of the leg extensions. Would also do leg curls at the end. Don't know why they front squat in the same session with back squats. Why do they front squat at all?
I think it is looking weird, but sure you can get stronger with that, even without roids. The most resource efficient approach? Don't think so.

i've done something similar with front squatting before back squatting, felt great.. work up & hit a few work sets on front squat, then transition right into back squat.

as for leg ext/leg curl pre-squatting, it could possibly help facilitate an even better warmup, get those muscles firing better pre-squatting.. normally people put isolation stuff after the big compounds, like myself, but, it does make some sense to get in a little volume pre-squatting, could possibly be beneficial.

when i see the squat volume there, i initially think no-grinders on those sets, so, that makes the routine a bit more bearable.. if any of those reps are strainers on the 2x2's for 4 total sets, that session would kill you pretty bad, for a few days.

pc

dude i like all the 1 leg stuff i see from you. keep it up!

thanks alot man, will do

man, I was wondering; there is a vid of jukebox doing a half squat with 405lbs @190lbs and not as deep as the one you do, with all the strenght that you have got, have you ever think about going from strenght training to something more reactive?

ive done tons of reactive work.. ive gone on reactive-only routines, and my vert dies, weightroom stuff is what brings it back up.

my issues are entirely strength related.. jukebox could have slightly less relative strength than me, but he also could have other advantages like more energy return from tendons etc.. so that squat ratio isnt end-all-be-all when comparing our strength/vert... could be other factors.

pC man

pre-birthday dunks on friday 9-2.
I got a little ankle sprain a couple of days before, I got high though

jumps look real good, and that court looks real nice..

HAPPY BIRTHDAY MAN!@$!@%!@%!@%

09/04/2011

bw = 150
soreness = hamstrings slightly
aches/injuries = groin/low back
diet = 4 tspn coffee drink, dunking + gatorade, walking + 1.5 hours submax reactive work (lots of variety) + rested-max = 275x5 (coulda hit more felt great) + NGP=10 + calf-raises=225x20 + plate swings=35 lb x 10, thai food + ice cream + brownie + green tea + honey, bw-exercises{pmghr=5x5 + single leg calf raises=5x50}



submax reactive work was grueling, felt great.. feeing real strong on bw-exercises

back to 24 hour fasting, one meal a day, back on the grind to 140.. :F

pc