Adarq.org

you know what, adarq? come to dc, wearing that disgusting shirt. in fact, wear both of them at once. might be just what i need to get my cns fired up enough to dunk.

i wear n.c shirts and ohio state shirts just to piss you off.. HOW DOES IT FEEL.

if i came to d.c. we'd dunk fo sho.

Maybe it's just the fact that you're on different courts all the time... but based on where your head is compared to the rim, I feel like you've hit a plateau. Am I wrong?

no idea, my last dunk session (prior to the pics above, pics on previous page) was my best dunk session ever so....

pc

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.  

Quote from: adarqui on July 19, 2011, 01:39:33 pm

Quote from: vag on July 19, 2011, 01:30:45 pm

Quote from: Raptor on July 19, 2011, 01:10:59 pm

Quote from: $ick3nin.v3nd3tta on July 19, 2011, 11:33:42 am

Seriously though... If this MB exercise is part of BoingVERT?, it could be really decent?. They could have some really good, new idea's.

They should try that with a kettlebell.

MR tucks + retarted variation = "unique special drill" , awesome!  

lmao exactly..

if you want to do that exercise properly, get rid of the dumb ball and do reactive 'jump splits', for example, ced norman performing them at 30 seconds:

http://www.youtube.com/watch?v=HcCSKHgLykQ

Just wait till you see the ADVANCED version of that med ball drill,   you... JUMP UP AND DOWN AND...PUT THE BALL.........................................................................................AROUND YOUR BACK!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!


GAINS WILL NEVER BE THE SAME!!!

you just gave away an advanced/secret spiraling technique.

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.

Quote from: adarqui on July 19, 2011, 03:58:17 am

07/18/2011

bw = 152
soreness = hamstrings/adductors
aches/injuries = legs achy, right knee slightly achy, mid-back
diet = cold shower, 5 eggs + jalapeno, PB, small veggie stirfry with potatos, PB, 6 eggs + 3 bread + olive oil & black pepper, 40 minute leg drain with compression sleeve
s

felt good today but should feel great tomorrow, rested nicely

legs felt SOOOOOOO good after drain

Hey, man, just wondering how exactly u are doing this?  I started wearing knee sleeves a few months ago during leg wkts and for a few hours afterwards to reduce inflammation and def helps me.  What are the details?

i lie down, and prop legs up at nearly 90 degrees, like on a bed with pillows.. then just relax with my laptop.. legs get numb etc, helps for recovery.

try it out :F

Quote from: adarqui on July 18, 2011, 02:36:26 pm

if bands alone created significant tension at the bottom, then ya, you could expect significant gains.. if it doesn't, and becomes way more intense at the top, then you can only expect small gains.. for example, a light barbell loaded with short but resistive bands creating considerable tension at the bottom and as you go up, ya, that would cause gains.

Quote

Some of the pages on this site that are playin' up resistance bands for vert & speed have got me wandering : http://www.athleticquickness.com/page.asp?page_id=38


Does training with resistance bands make your muscles more elastic as the bands are more elastic in nature?. Elasticity being qualities that apply to vert & speed.

nope.. your muscles become more "elastic" doing activities such as reactive work/plyos/sprinting etc.. if resistance is large, it's always going to cause most of your adaptations to occur in the strength/hypertrophy realm instead of tendon/contract-relax realm.

the nature of the bands doesn't change much about how your muscles adapt, it's still just overcoming a slow intense stimulus, the only thing that becomes interesting is how your body reacts to the "change in gravity" feeling caused by the bands accelerating you downwards faster than gravity.. slow intense movements are going to target hypertrophy/raw strength the most, elastic qualities respond better to dynamic/ballistic work... bottom line, people need to do both, strength + sprint/jump/reactive.

pC man

Thanks for taking the time to reply, appreciate it.

So lets say someone gave you a squatflex for free. You would just chuck it straight in the garbage or sell it on?.

i'd burn it, for youtube.

LMFAOOOOOOOOOOOOOOOOOOOOOO

http://www.worldstarhiphop.com/videos/video.php?v=wshh8ZQwJWzhGye1vu9i

hahahaha.... aug 31...
go get it.

will try.. haha

bout to go dunk at a new court HOPEFULLY.. some court i drive by all the time, outdoor with a roof at some school.. looks real nice.

it's hot as hell so, hoping i can get in without having to jump a fence and risk being arrested.

how's jc doing tho? his lifts, his bodybuilding?

dno, all i know is he's still obsessing over 15 year old girls.. so, if he's the same there, he's probably still bodybuilding like he normally does.