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Even if it was a shitty session, it looks to me like you're jumping higher than ever - So your training is achieving what it's supposed to. Keep it up.

thanks man!! ya it was shitty, i mean how do i jump that high first jump, then not get any higher, sucks.. hopefully i can use that anger to get my head on that backboard on wednesday (the indoor one)..

peace man

If that 1st link didn't convince you... I bet this will:

http://www.youtube.com/watch?v=j-ljW5YEdao

P.S.
Please watch this before eating another McDonalds meal! (this may just SAVE your life!) 

what, calories are just calories, there's no difference in where you get them from!

oh wait nevermind i don't believe that.

nice link, more people should do that kind of experiment, oh wait, they already do, USA is like 60% obese fat-diseased projectile vomiting sarah palin lovers.

peace

Fantastic Overview thanks m8!

np man!

true  undecided between the VII and the cheaper VI...

need help? cheaper VI..

try it out, see how you like it, can always just keep buying those or try the VII in the future, if you do like it..

pc

after the workout i weighed in at 234lbs so -11lbs (no shoes)

today i went in at around 830 or so to do my workout.

Started off with a warm up of some ball and some Olympic Lifts

hang snatchx3 (135lbs)
Hang cleanx5(135lbs)
BTN Jerkx5(135lbs)

went into Speed squats

135x10
185x4
225x4
315x3(weren't really speedy, pretty disappointing)

then some jump squats, alternating 95lbs, 45lbs, 95lbs, 45lbs, 95lbs, 45lbs
1 legged box squats(bw) just tried to do some speedy ones, prolly did 6 each leg
someother plyo shit, and machine work on hamstrings and quads.

went into the pool area and did jump roping, push upx10, side planks and plank for 20 seconds each, crunches etc etc.

ran a mile on 7.5mph with a 3 incline

heres a little video( i need a bi-pod thing) for the camera

http://www.metacafe.com/watch/5536920/11_22_10/

cool man, nice vid, speed box squats looked fast, even though I hate them and would never advocate them.. i prefer REA squats, jump squats, and heavier speed squats OFF PINS with a 3-5 second pause.

peace

btw who the hell voted for box jumps are awesome, u WiLL paY!#!@!$

jk

Quote from: LanceSTS on November 22, 2010, 01:38:17 pm

 In squatting for jumping improvement, IN MY OPINION, the amortization phase, the point in the movement where the bar goes from downward motion to upward, is the single most important part of the lift.  I have seen and strongly believe that the athletes who can turn the lift around the fastest will always have the best carryover to jumping.  It is more about how quickly you can get to top speed at that particular point in the lift, than the overall speed attained during the movement.  

Interesting point and I think adarq has said this before in reference to REA squatting and jump squatting. I'm pretty sure I suck at this part of the movement. Any cues/tips on improving it?

yup, that's why I prescribe REA squatting, to aid in the transition.. that's why I also always say to focus on the transition as much as possible, during squatting.

the most important thing definitely is mental, always cueing yourself and making sure to really transition as explosively as possible, in all squat reps.. so lance's nail cue is great etc.

other than that, REA squats/depth jumps/depth drops & jump squats help.

I've found REA squats to be most effective in terms of carry over to the squat.. depth jumps/depth drops definitely can have carry over also, even more so if you're using intense box heights, that also improves the transition during ballistic movements, greater force produced during the "coupling phase", that iso between eccentric and concentric.

pc

Adarqui AND LANCE answering on the same site? EPIC!!!!111 w00t All love for y'all ! I owe dunking to Raptor, but the latest improvements came after listening to you two. It's really great that you(Lance) have your own performance section, props!

appreciate the support mang!