Adarq.org

Wow, that's crazy man. They should really try to do something to fix that.

wazzup babeh, i told u 2 pm me not hit up teh forum.

call me up.

pc

Patrick Willis - runs like a cheetah, hits like a super pissed runner

"Secret Muscles"

Take them tubes off and put them up to your ear. Hear that sound? That's the sound of your muscles getting big!

"Suck it physics"

lol!@$

You know I was half tempted to import a pair of APL shoes to do a few Myotest tests on with a few athletes I train who are all about the same size but in the end I knew it was going to be a waste fo $300 plus postage. However after seeing the Kenny Powers K-Swiss ads, I am so getting some K-Swiss tubes. I want "secret muscles".

JW

PS I love Kenny Powers.

bro, spend $29 on nike zoom waffle racers, then do that myotest experiment.. I wouldn't go full RVJ unless they've been wearing them for a good while.. SVJ or drop-step VJ would be good tests in them.

NZWR's outperform APL's, i guarantee it.. i really do.. i told some dude on youtube, who tested APL's, to test NZWR's haha.

pc

Hey guys,
my name is Basiel and I'm from Belgium. I'm 17 years old and i've been playing basketball for 6 years now. I train 3-4 times a week and play competition games in the weekend. My height is 189 cm (6'2.5") and I weigh about 70 kg (154 lbs), so obviously I'm pretty skinny. I've always been fascinated by jumping and dunking and I would like to jump a little higher. My current vertical leap is about 28 inches and I'm a one footed jumper.

welcome to the forum man!

Last year I completed a plyometric program, but my results were very disappointing. I only gained one inch or so  , so I guess plyometrics aren't good for me.

they aren't good for you AT THE MOMENT, because I imagine you are just too weak.. primary focus should be getting stronger.. fill out that "free coaching" questionnaire and drop it in the progress journals section.. check the START-HERE tab on the menu bar at the top, that'll give you the info.. the thing is, to give you better guidance, i'd need to know alot more things about you & your injury history/training history/diet/sleep schedule etc, but I'd be willing to be your biggest issue is strength, pretty much can guarantee it.

I don't really have any experience in weight lifting, squatting, etc.

I have no clue which exercices I should do in order to improve my vertical, but I guess I should work on my strength base. Also, my legs look out of proportion. I have very muscular calves but rather skinny quads. I don't know why, it's pretty weird.

if you fill out that questionnaire and start a journal, we can help you out for sure.. You'd need to go on a very basic/beginner strength program, emphasizing form and slow progression for at least 12 weeks, that doesn't mean you won't see gains in vert though, in fact you'd probably make some nice gains in vert.. Squatting, lunging, calf raises & general upper body strength will most likely work wonders for you..

Jumping higher requires being able to produce more force into the ground than you currently can, strength training is VERY effective at improving that ability.

I heard stretching is also good for adding inches, is that true?

stretching is mostly for injury prevention.. strength training/athletic training can cause you to get tight, for example in the quads/calfs/hamstrings.. if you are OVERLY tight, then yes, stretching can improve vert by returning your muscles back to a "more effective resting length", ie, they have the ability to produce more force because they aren't already in a hypertonic (partially contracted) state..

stretching your lats & chest can add inches to your reach, but that doesn't add inches to your true vertical, it can however make you touch higher on the rim given your current vertical.. if lats/chest are tight from too much upper body training, for example, you can lose a good 2" on reach.

other than that, no, stretching isn't going to add inches..

That's about all I have to say, I hope you can give me some good advice.

BCole

peace man!

Quote

diet = protein shake + 2 tspn instant coffee, dunks/jumps + protein shake, protein shake, cheeseburger + kidney beans, squatting + protein shake, protein shake, ramen + turkey & cheese sandwhich

Damn... 5 protein shakes a day wtf!! Get some normal food in weirdo!  

too expensive, or i would

Nice job on those squats though... 10x10 after ramping up to heavy sets of 5 is just flat out crazy! Wouldn't have the balls to do that.. I would pussy out in set 5 or 6!  305x5@154lbs is some nasty relative strength!

thanks man! ya i questioned my own strength-of-will when i was 4 sets in, but i was like F it, lets get it done.. turned out being a great workout.

Now you just need to get these feet/ankles recovered and you'll drop some insane jumping/dunking footage!!

thankfully left ankle feels alot better after waking up.. last night i could barely walk on it.. hope it continues to get better, was kinda scary.

;d

lol!!!

:F

Quote

workout #2: squat
half squat: 45 @ 15, 12, 10, 10,     135 @ 5,      185 @ 5,     235 @ 5,       255 @ 5,         275 @ 5,       295 @ 5,     305 @ 5
half squat supervolume: 225 @ 10x10 ..... exactly 3min rest between sets, really fast bar speed, finishing each set of ten in under 20seconds.

Your at the point where Women conceive children when you step into that squat rack... really almost 30,000lbs of volzummeee for work sets

hahahahah yez.... which reminds me, i need to get some hot-freak chix in my vids in the future.

no soreness mang, 0% sore.. lol

pc

HELL YEA ADARQ: KEEP GETTING IT

thanks alot bmullypimp.

Ohhh , that court is the shit , jumps look like the shit too!
Suggestion : don't go to that court often , keep it for ultra special occasions. For example go there at the forthcoming peak period. Do multiple dunk sessions there , make an AWESOME mix , then don't go again until a new major peak.
Just saying... 

thanks !@$

ya the only problem with that court is, no one is there.. i like to dunk between a full court game haha.. stuff like that.. the more people around the better, as long as they dont get in my way and i can get dunks in.. the lighting there is kinda messed up too, palm trees block the sun, i have to get there at noon next time.

peace mang

Quote from: adarqui on December 08, 2010, 02:37:39 am

glad you started a log man!

nice man, why 4x4 with 225 though on squat, if 1RM is 275?

what's your diet like?

i have a few suggestions for your routine, of course you don't have to do them, but I have some things that I think would make it more effective and I'll post them once I get replies to some of those questions i posted in here, that way i'm not way off base.

glad you're here man, lets get that strength/vert up & body comp in check!!!

peace man

Thanks I definately need some input..... And know I need to make some changes.
275 is my PR. I may not be able to get it today, but I am pretty sure I could. I am just getting back into moving a heavy bar fast, and my plan was to step up each lifting day for confidence more than anything. (I am quite slow twitch and can muscle up more weight than I probably should. I want speed out of the transition and solid form. I guess that is another of my focuses)

that's good actually.. focusing on bar speed is very important.. good call there.

I have really cleaned up my diet over the last month or so. I am currently eating a protien bar for breakfast and lunch + an apple or orange at lunch. Sensible dinner chicken or beef, veggies, etc. (fresh stuff) I drink whey with 2% milk post workout.

nice!

As far as cardio goes.... sad to say but 30 mins on treadmill 5 incline 5 mph, currently once a week.

When I said reactive that was probably a bad description. Here was tonights workout.....

Wed 12/8/10

Jump rope 5 min

1 leg step up jumps 18" box
4 x 6

On box jumps 24" box
3 x 8

Drop Jumps 24" box
3 x 6

Power clean
2 x 6 x 115
6 x 135

Pistol squats BW+10
3 x 6

Ab work: slant board x 100 and wheel on a stick, left, middle, right 2 x 10

are your "drop jumps" depth jumps? or depth drops? i'm assuming depth drops, i hate how people have referred to them as jumps if it's just a drop lol.. if it's drops, then ya, i'd keep them in their place.. if they are depth jumps, i'd put them after jump rope, giving them priority.

i'd still go with some extra reactive work on mon/fri, short sprints + (pogos and/or halftucks).. that'll give you some nice extra work at improving that reactive/explosive strength.

peace man

Don't worry King, I am pretty sure I am not going to make 405x4 2-4sets unless I gain some more weight either.  (and also start taking vitamin S) hahaha

vitamin S lol.

Wed
Dec 8, 2010

Jumps
- Jump rope drills, single leg / double leg
- 10 yard sprints  x4 (reps)
- depth jumps 18" / 24" alternate x4-6  <- this is awesome
- SVJs, 3 step VJs

* too much effort keeping track of the sets.. i just do it until i feel like my legs are not explosive anymore.
* waved depth jumps focused on quick transitions and good landing absorption.. not max height.

why awesome? made that 18's feel like complete cake?

week 55
warmups

MR tucks: 2 x 9
depth jumps: 2 x 5

equalled previous PR like 4-6 times total

whoa nice man!!!! thats mad good wtf.. haha.. big things comin`.

MSEM squats: 2 x 4 (125kg)

s1: bench: 5 x (60, 70, 80)
didnt do rows, some dude hogging the machine and watching tv while rowing along.

s2: incline DB bench: 3 x 5 (30)
s2: weighted calf raises: 3 x 5 (80, 90, 95) *front squat style
. 1 x 10 (95) * back squat style

s3: weighted pullups: 5 x (15, 20), 4 x (30)
s3: back ext: 3 x 25

good work !

how you liking that session? interested to see how you feel fri.

pc