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nice workout man.. as for the stiff leg hops, I was going to tell you to do sets alternating double leg and LL/RR/LL/RR etc.. it's just a small reflexive pop with toes up, stiff legged, should feel it alot in your glutes/hamstrings.. did you?

hmmm... does it matter which way i go into my double legged RVJ?

cos i just realised that i have no fixed way, sometimes i go in L-R (at this point both feet are together,gathering to go up)-jump, sometimes its R-L-jump.

considering i jump off my left leg for my SLRVJ, would it be more advantageous for me to fix it one method?
funny thing is, while i jump off my left, i have a feeling my right leg is stronger and more stable  haha. puzzling

nah it doesn't matter, for most people it does but you definitely are different.. just do what is feeling natural, or what is getting you the highest.. mix it up.. should be in total like ~20 jumps or so..

i would do say, 2-3 jumps with 30 seconds in between, then rest 2-3 minutes or so (maybe just shooting around/dribbling).. repeat for 5-7 sets.

great job on the pullups/dips, thats beast.


peace man

ya i hate wen link talks about jumping form.  its stupid

ya well he's a high jumper so, he's done lots of drilling/technique work.. but ya i'm not big on technique, it'll come with strength gains.





SVJ vid from today, god i need to get 30":

<a href="http://www.youtube.com/watch?v=oJ1sp9XUl4k" target="_blank">http://www.youtube.com/watch?v=oJ1sp9XUl4k</a>

I'm not a member of wgf so I thought I'd let you know here.

I was reading over your debate on wgf.

I thought alex's point and your points were both good.
Many questions arose from the debate.
I'd be interested in hearing your thoughts.

cool, alexV and I actually agreed for the most part, he just misread me a bit and I went off on some tangents.

Obviously boxers are the best punchers and have the best punching technique.  But would they be even better if they did extremes for punching?

my problem is with "extremes for punching", i'm not at all a fan of iso extremes and do not see how they would benefit punching in the least.

Because they are pro boxers there is already a pre-selection for punching talent.  Maybe the boxers that make it are the lucky ones born with perfect technique.  Perhaps for other boxers iso-extremes would have helped them?

well ya most good boxer's do have a genetic disposition to boxing:
- fierce
- great motor control, coordination, kinesthetic awareness
- work ethic
- slightly better than average conditioning

but none of those factors really indicate being born with perfect punching technique.. instead, these individuals are able to learn proper punching technique alot easier than those who are less developed in the motor programming/coordination categories.

Any athlete can learn how to throw proper punches if that becomes their primary focus. Stuff like excessive weight training & improper coaching can these people throwing sloppy punches, tight punches, etc..

You *have to* be able to see something on video/in person and mimic it to be a successful boxer, if you can't do that, you lack the coordination necessary, though it can be worked on.

Southpaw, on this forum, is a pro boxer... no one thought he would ever do anything in boxing when he started training in the gym, but his determination, work ethic, toughness, and attention to detail left him with very good boxing skills, a good amateur record, and i think he's 3-0 right now in the pros.. point is, he was no "super natural" walking into a gym the first time, he worked and improved. His entire focus was on boxing, sparring, heavy bag, proper technique, etc, only recently did he start getting into the strength & conditioning side of things.

or, maybe all of the practice punching led to perfect technique as the body adapted to the demands?

that's my theory.. look at little kid's throwing punches, like early amateur kids.. i mean, you can see the kids who are very talented, but rarely do you find perfect punches at that age.. it is definitely a learned quality and something that has to be practiced CORRECTLY over and over and over..

although, even at the upper elite levels of boxing, some guys throw very untechnical punches and still are amazing fighters.. pacquiao is pretty untechnical, so was the guy everyone thought would become him (edwin valero), and so was roy jones jr.. regardless of lacking perfect technique in big fights, all of them still have great boxing ability, ie the ability to slip and counter, move in and out, setup traps, etc..

I read something from a coach where he was talking about glute development and the best way to do that was by doing sprints...the body would adapt to using the glutes properly.  Is this possibly similar (i.e. all of the practice leading to the body's search for efficiency and thus perfect technique arising)?

I'm pretty sure korfist (WGF) has said things like that.. he's not big on form running.. he's big on getting the right muscles strong & firing in the right order, all that stuff, and then sprinting.. so ya I'm also among that ideology, i'd rather get the glutes/hams/calfs very strong and sprint, over time, adjustments will be made and progress will occur..

it's similar to how my body (jumps) change when doing plyos + lifting vs just lifting.. with plyos I plant more like a real basketball player, side plants etc.. without them, i plant more like a squat trained athlete.. none of this is conscious.. I get up higher when I'm planting in a side-plant :F

peace man

Would that be a reasonable variant to do? I think it is close to Verkoshansky's recommendations for variant 1, but with a regular PR attempt.

ya it definitely would be, but i would use it much less than variant 1, for sure.. maybe in a 4:1 ratio of variant-1 to variant-2, for example.

Squat

Set 1: 2 paused reps at 90%1rm
Set 2: 2 paused reps at 90-95%1rm
Set 3: 2 paused reps at 95%1rm
Set 4: 1 repetition; PR attempt

1rm would be determined by the weight done during the 4th set of the last MSEM session (but only if the lift was successful).

Also in a session like that, should additional lifts be added if one would be in a power block? I would have thought that power snatches might work well after the squats and for most lifters they won't add much fatigue due to the relatively low weights. Then maybe one upperbody lift for maintenance and that's it.

Thanks for your thoughts!

ya that looks good, I wouldn't try to set a new 1RM (or test 1RM) though every session.. using these little variants you will easily know when to push it, for example, during the work up sets, the weight will be just flying up compared to normal, so ya, it's PR time then.

additional lifts can definitely be done.. power exercises such as REA squat/depth jump I would advise doing prior to the MSEM squat session. Jump squat and power snatch etc can also be done before, but those could also be done after. REA squat/depth jump help improve squat session imo, thats why i pretty much restrict them to being placed before MSEM squatting..

Here are some lifts/exercises you could do after MSEM squatting:

potentiated exercises:
- sprints
- med ball throws
- broad jumps / SVJ's
- RFI
- power snatch, clean pulls, jump squat

other work:
- low volume upper body lifting OR regular volume bodyweight stuff
- assistance lower body exercises such as walking lunges etc
- core

I wouldn't do too much though on these stim days, just stick to something like:

- WARMUP
- REA and/or DJ's
- MSEM squat
- 1-2 potentiation exercise OR quick upper body stuff OR lower body assistance
- CORE
- LIGHT STRETCH
done.

I don't really like doing RVJ's after heavy squatting so I never advise it, too risky for knee tendonitis issues IMO.


peace man!

I somehow missed those pics , i just saw them!
I think this one is 10' 9 1/2'' and the other one is 1 inch higher.
So... max is like 33,5''      
Thats insane man!!!
I guess you didnt try hard enough to destroy the 2 year vert training inheritance!

i trust your vert-eye more than a vertec, you seem right on pretty much every time haha..

ya man shit is coming back, only thing i kept from all that 2 year vert training is my 'aggression when jumping'.. i never had this prior to that 2 years.. i mean i would try to jump high but i never remember feeling like this.. that intensity is coming back though for sure.






5/24/2010

BW: 156.4

feeling a bit stale.. right shoulder tight.


1.5 hours basketball stuff:
- layups and jumpers
- hit rim on left hand layup alot

verts:
- did about 5 SVJ attempts, hadn't done these in like 1.5 months or so, was pretty far from rim then..
- hit 10'2 or so off vert today! 10'6.5" for 30", got to get that..
- so im happy with 10'2 after 1.5 hour workout + feeling a bit stale today..

MR tuck jumps:
- 40 reps in a row
- damn that was tough but fun


here's one of the SVJ's, taken with mini tripod.. this is one frame before i grabbed it with my fingertips, can't put that frame thoguh because it's real dark wouldn't see anything:







edit: never went to this court, they re-surfaced it etc, even though its double rim, it has so much grip.. i might go here on sunday etc for my big dunk session.. never dusted off my shoes

Yeah, not cool. I was on this plane: http://www.guardian.co.uk/world/2010/may/20/afghan-airline-crash-safety-criticism 18 hours before it became a smoldering pile of twisted metal in the mountains north of Kabul. Not the same kind of plane, not the same airline, the same physical aircraft that is now in pieces. And I flew over the same spot where it crashed, in the same shitty weather (foggy as crap, couldn't see anything out the window), with the same pilot.

My colleagues, that pilot, and the 41 other people on the plane the next morning, weren't so lucky. They still haven't found any bodies but funerals were held last Friday as soon as they spotted the wreckage from the air (too mountainous/weather too bad to do a proper ground search yet, last I checked).

damn :/

@vag: The high risk of getting killed part wasn't awesome, but most of the time I felt totally safe. The awesome part was the people out there and the work that we do. It's good fucking work and I'm really proud to be part of it. Also, the place I was flying to/from is absolutely, stunningly beautiful.

Closest I came to a level 7 was some explosions when I was up in the mountains, but it was just people blasting rock to use for construction. Still, I was ready to make like Usain Bolt for about two seconds until I figured out what was going on. The guys I was with (both Afghans) made so much fun of me for getting spooked. Afghanistan is a crazy place but 99.99% of the people are just trying to live their life and get by. Most of the people carrying AK-47s, even, and they are everywhere, are just trying to do their job, not hurt anybody.

should have done some SVJ's

cool man glad everything else went well.

that's some good jumping for your current weight... nice work.