Adarq.org

adarq, I was looking at the plants thread again and noticed your comment about having the best plants when you were mixing in more plyo type work. What would you recommend throwing in in my case? For jumps I've really just been doing the low-box ankle hops and DLRVJ. Low depth jumps? DJ-to-box-jumps? Bounds of some kind?

well, for you, I would progress slowly on REA squats, that's one of my favorite exercises for vert/power etc.. can't go all out for a while on it, just have to make sure your knee is fine etc, so i'd start off at like 25-30% 1RM for 4x3-5.

low box dj's, 18", I don't even see the need to go above 18 right now, so i'd stick with that height for 3x5 and 2x10.

jump squats, at about 25% originally, working up to 35% over a period of weeks/months.. again, 4x3-5.


so say you're doing:

Sunday:
- DJ @ 2x10
- REA @ 4x3

Thursday:
- DJ @ 3x5
- JUMP SQUAT @ 4x3

something like that..


other than that, just staying consistent, avoiding injury, improving fitness, general strength work, and jumping/general movement (ultimate) will be fine... biggest key is avoiding injury and improving "fitness", you seem to get thrown off with some of these issues that arise, which I completely understand, I had plenty of setbacks (injuries) in my 2 year vert training.

I attribute most of that "reactiveness" to the REA's/dj's/jump squats I was doing during that period, for that vid you saw.. I was REALLY focusing on those 3 exercises, bigtime.. I remember everyone going "damn your plants look way different than previous videos of recent", and it really did.. I was transitioning very well from ecc to con, and my ankles felt so strong.

One other exercise I was doing then, which I don't really recommend, it's more of an experiment, is barbell stiff leg ankle hops for high volume. For example, I was doing 50-100 reps just bouncing nice and easy stiff legged, reflexive pop, seemed to be helping with the ankles for sure but it definitely was bugging my shoulders/back a little.



peace mang

nice overlay, looking real nice and accurate :F

no respect

how is that no respect? he's playing an athlete who gets cancer, in a movie.. so he's gone from normal/jacked to frail as fuck, christian bale did it in the machinist.. as an actor, that's hardcore.

wtf why did he do that

for a movie.. respect.

Probably the more speed you have, the less you will bend in your jump because bending more will overload too much and also make you "reset" and lose all that momentum.

You probably will bend more off a two-step approach or so.

ya I agree.. some of t-dub's huge run ups amaze me, sometimes he gets low off 6+ steps.. for most everyone, that's just too much force/momentum to handle at those depths.

I was actually thinking about experimenting with a drill to improve the plant:
- big run up
- plant (side and/or "front")
- no jump

I never uploaded any of my huge run up dunks, because they weren't anything special except for the run up, wish i would have, i had a few run ups from beyond half court (from beyond the sideline though).. i definitely didn't get max, the plant's were so "high", damn near stiff legged and i'd just bounce up to about 33 or so RVJ, even when i was around 37-38" from 4 steps at the time.

I think maybe it's time to experiment with some plant specialization exercises

peace

[01:50am] adarq: uhm
[01:50am] adarq: ok
[01:50am] adarq: i am shocked
[01:50am] adarq: im 158 right now
[01:51am] adarq: i ate an entire pizza + salad + 4 scoops of ice cream + 2 big glasses of soda + 1 glass water
[01:51am] adarq: what
[01:51am] adarq: the
[01:51am] adarq: fuck

I get insane rage watching that video, couldn't even watch that much of it. I am especially pissed because I live in Ohio and drink that shit. I should find out where these guys are at and beat the fuck out of them.

ya man that shit rages me too, my body temperature raises about 10 degrees it felt like..

so fucked, i usually never watch those videos but i actually watched it all the way through.. those guys deserve to be assraped in prison.

ok i warn you this is some disturbing shit.. i just don't get why people would do that, there's no area in my brain that understands it..

<a href="http://www.youtube.com/watch?v=gYTkM1OHFQg" target="_blank">http://www.youtube.com/watch?v=gYTkM1OHFQg</a>