Adarq.org

<a href="http://www.youtube.com/watch?v=O_7GeGD6ZdY" target="_blank">http://www.youtube.com/watch?v=O_7GeGD6ZdY</a>

Vid? )

ya prolly be up by tmw, dno if im going to edit it or what.. prolly will just adarqtv it, too lazy to edit lately.. haha







some stills.. this first sequence is my fav of the day because, this is the last jump.. all the people who were about to play a full court were walking down so they were watching, so my show-off ego kicked in on my last jump.. this is a real nasty jump because of where i threw the lob, behind the backboard, only a few steps.. pretty crazy jump considering last jump + very short runup.

































love this dunk too, this was like, my second lob attempt !1!

will update APT soon


04/09/2011

bw = 156
soreness = calves
aches/injuries = achilles kind of tender, lower back a little achy
fatigue = high
diet = protein/water-drink, 3 eggs + tons of egg whites + gatorade + some almonds, big dog walk + lots of running with dog, LTMP-VOLUME{pin-6-squat=135x8,225x1,225x1,275x1,275x1,275x22, ng-pullup=10, calve-raises=135x5,135x5,225x15}, PB + diluted gatorade, LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,275x14}, protein/water-drink, 3 eggs + tons
 of egg whites + 2 cheese + gatorade, dog walk, LTMP-VOLUME{pin-6-squat=135x5,225x1,275x1,275x12}, 2*protein + gatorade

LTMP-SESSIONS:
- LTMP-VOLUME{pin-6-squat=135x8,225x1,225x1,275x1,275x1,275x22, ng-pullup=10, calve-raises=135x5,135x5,225x15}
- LTMP-VOLUME{pin-6-squat=135x8,225x1,275x1,275x14}
- LTMP-VOLUME{pin-6-squat=135x5,225x1,275x1,275x12}

pr for 22 reps, and pr for total volume with 275.. most i did was on 03/31/2011 (15,10,7)..


here's some misc dunk footage over the last few days and 275 x 22.. i like that first dunk, wish it went down clean, was pretty powerful:



peace f0lks.. remember, update PR/vid thread when you PR/drop vids.

Quote from: Dreyth on April 09, 2011, 03:14:08 pm

Do calf-raises with your toes elevated on a box or stack of two 45lb plates.

What about my forte, seated ISO calf raises?.

What is the difference between having your toes elevated on a box as opposed to just having the feet on the ground in plantar-flexion phase?. Is there any difference in terms of athletic benefit performing a seated calf raise ISO in either foot position (floor/raised on block)?.

Quote from: Dreyth on April 09, 2011, 03:14:08 pm

I think it'll really make a difference in my speed since my calves are small and I'll probably get quick newbie gains out of them.

Charlie Francis opposed sprinters having big calf's & looking at Usain's, his are far from having lots of mass.





What he does have are achilles/foot tendons with more snap than a Woody band.

doesn't matter what charlie opposes though, calf size isn't going to change much with training, but strength of the calf certainly can improve greatly.. of course you're going to see sprinter's with smaller calves in general, this indicates they have longer achilles tendons, beneficial to sprinting/jumping etc.

seated calf work hits the soleus much harder than the gastrocs... standing calve raises hit the gastrocs primarily.. toes elevated slightly just allows for greater range of motion under tension.. ROM is very small regardless, so just a small increase in ROM can help lead to more strength gain in the calves, you just can't use an excessive rom (way too high of a block/box).

pc

im 6'0 190lbs. Fairly good shape, play competitive basketball almost everyday. Used to be able to grab rim without any sort of workout before but had horrible tendinitis in both knees which caused me to stop playing for awhile and well haven't been able to jump at all the last couple of years.

For my size and how much i play my vert is embarassing i cant even touch rim anymore SMH

i want to know realistically if i will ever be able to dunk?

so you want someone to tell you that you should be able to dunk, at 6'0, within say 6 months or so?

no idea.. maybe, maybe not.. if you're not even touching rim right now, going to be hard, but there's no reason you couldn't get close.. and if you can get close, then that means you'll be dunking a little while after that.. so dunk in the near future, no idea... dunk longer down the road, sure.. that's if you do everything right.. i don't know much about you so you'd have to stay healthy, get stronger, jump, eat right, maintain a decent body composition etc.. if you do all of that, you'll slowly gain vert.

i plan on getting a jump box to do plyo exercises in my garage during the summer, depth jumps and what not. after i get started for a few weeks i will start to do some weight training like leg press and leg extensions with some weighted calf raise.

i would get plyos out of your mind.. no need for depth jumps at this point.

stick to the basics and master them:
- get extremely fit : short maximal effort sprints eventually 10-30m, longer tempo sprints, jump rope, low level reactive work (light rebounding exercises), jump/basketball whatever
- get extremely strong with proper form: squat, lunge, calve raise, some form of hamstring assistance (ghr/rdl/reverse hyper/45deg hyper etc).. leg extensions could be done tke style, but i'd stay away from them in general.. if you do decide to do leg extensions, make sure you're doing leg curls also.. leg press is garbage for what you're trying to do.
- eat good as consistently as possible: eat clean, no junk, make sure you eat properly the day before and day of your important workouts.. you want to be "all there" mentally, not suffering from lethargy.
- stretch: make sure you're stretching after each workout, keep you from getting tight and pulling/straining muscles.

with the workouts i listed and and if im dedicated, should i be able to gain a lot of vert during the summer and maybe be able to dunk one day?

with the workout you listed, no, with a better workout/training system, of course.

if you doubt yourself at all, that's a major problem.. you're 6'0, it's 99.9% doable.. you have to look at becoming more athletic overall.. like i said, decent body composition, extremely "fit" (sprints/jumps/low level reactive work/sport), and get much stronger.. I don't know your lifts but I assume they aren't good RELATIVE to your bodyweight.. you need to make sure you improve your power by getting strong relative to your 190 lb bodyweight.

adios

jumped pretty good tonight considering quad was so sore..

this jump was nice, completely missed the dunk koz i lost the ball but it's a pretty high jump:

Quote from: adarqui on April 08, 2011, 08:54:35 pm

as for the tke unloaded iso 'on bed', i do them sitting up also, like im doing right now as i forum.. so ya, whatever, lock em out "maximally" for time :F

What about progressive overload?, such as ankle weights?.

Any benefit?, or detrimental?.

if you were going to overload the leg-ext-tke-iso, i'd do it in a leg extension eventually.. ankle weights could be a small build up. no-extra weight works fine though in terms of 'activation/firing patterns'.. like i said earlier, i personally would rep out with leg ext tke, and stay unloaded for the leg ext tke ISO.. that's personal preference AND how I think it should be done.. if you are going to add load to the leg ext tke ISO, i'd make sure you do the same for some kind of hip extension iso (iso extension stim style, or prone rev hyper etc)

pc

Yeah, I'm going with low rep sets and a high rep set at the end.

nice!

hope it works out well, but by hope i mean i know it will.. glad you're getting into some of this higher rep stuff, and those tke's are going to really help you.. flanderr loves em, had them programmed into his routine for the longest. :F