Adarq.org

Yes , those guys are freaks , they can do crazy dunks on 10' easily...
But those dont look like 10'
Or the guys are taller than what they say.
Im thinking both.
So if someone is ~6' in shoes , he would be ~5'10 barefoot , claiming 5'9'' ,i guess the same for reach , bend or lower the rim 1 to 2 inches too and there you go , you "stole" ~5''.

Not hating on them anyway , its obvious they are all above 45'' RVJ.

ya good point about the height..

not haiting either, just something that always catches my eye when i watch sprite dunk contest vids.

peace, im off, gn!

WTF at 14 seonds its bent down like crazy WTF. Young hollywood has great jumping ability tho.

ya man that is crazy shit heh...

ya he does have hops but isn't he like 5'9? looks so big for 5'9 in comparison to that hoop.

pc

Just while we're on it, cats obviously have incredibly stiff tendons, how significant do you think it is to increase tendon stiffness for vert? through various hops and such

very significant.. have to be in very good shape as a base, then other things like plyos etc can truly be used at high intensities.. people who are getting shin splints from lateral barrier jumps or 18 inch depth jumps are just way too weak and extremely underdeveloped, this can be fixed by using other forms of low level reactive work or things like sprints, jump rope, basketball, etc or a combination of all of them..

thing is, many people think its some kind of quick cure.. it's not, in fact tendon composition develops at a much slower rate than muscle, so consistency is key.. if by only playing basketball you are too weak to perform certain plyo-like exercises, then thats where the low level reactive stuff comes in, as prep work.. etc.

you don't really have any of those issues i was just giving you some examples..

the ability to elastically return more energy with the same effort is big, that is what eventually separates good athletes from the elite.. have to work those qualities or you end up becoming a sluggish powerlifter.

peace man

Quote

BLACK CAT WATCHED ME WORKOUT, this hasn't happened since i was jumping 37 through 39 way back.. good sign  watched me whole workout just sitting there..

OMG, his lord airness darqman shall rise again........for real tho thats some freaky shit, you would have been Laughing while doing ya pullups/dips.

hahah!

i laughed a few times ya.. i don't mind it, it's pretty cool.. i know in my log here or on tvs where i was jumping max, i had a black cat watching me.. so to me thats a great sign

cats rule though, so athletic & curious, got no problem with them analyzing my workoutz.

5/23/2010

workout #2, evening, 155 before workout, felt great

stiff leg jump rope:
- 12 rounds of 200 turns, 1 min rest between
- hit glutes/calfs/hams hard like usual.. effected my prone glute later on

BLACK CAT WATCHED ME WORKOUT, this hasn't happened since i was jumping 37 through 39 way back.. good sign watched me whole workout just sitting there..

neutral grip pullups:
- 15,10,10,8,8

bar dips:
- 10,10,10,8,8

prone glute:
- 10 sets, 15-25 reps, holds, etc
- hamstrings cramping good

peace

ok so, we'll have a two week rotation so to get some extra volume in on the second week.. this is what I propose:

week 1: power emphasis
week 2: power + strength maintenance
week 3: possibly repeat if you are feeling great, otherwise 1 session of MSEM with 2-3 days rest following, then peak vert
week 4: repeat ...

---

week 1:
- sunday: rest
- monday: power lower
- tuesday: rest
- wednesday: workout #1: jump session        workout #2: upper body
- thursday: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)



week 1: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3

- C1: MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep), 85-90% 1RM
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 20% 1RM

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH




Week 1: Day 2: Wednesday: Workout 1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want
- LIGHT STRETCH


Week 1: Day 2: Wednesday: Workout 2
- WARMUP (ACTIVE DYNAMIC OR BASKETBALL WARMUP)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5

- CORE
- LIGHT STRETCH


Week 1: Day 3: Thursday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 5x3

- MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep), 85-90% 1RM
- REST: 5 minutes
- PAUSE (1 second) DB WALKING LUNGE: 3x3: HEAVY BUT NOT MAX, PERFECT FORM:

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH

---

week 2:
- sunday: rest
- monday: volume lower
- tuesday: rest
- wednesday: upper body
- thursday: workout #1: jump session,  workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)


Week 2: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA SQUAT: 3x3
- SQUAT: 3x5 (done with 6-7RM), full rest between sets
- DB WALKING LUNGE: 3x5 each (done with 6-7RM), full rest between sets
- CALF RAISE: LIGHT: 3x10, 60s rest between sets

- S1: Pullups: 2xAF
- S2: Pushups or dips: 2xAF

- CORE
- LIGHT STRETCH


Week 2: Day 2: Upper
- WARMUP (LIGHT BASKETBALL, help recover legs)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5

- CORE
- LIGHT STRETCH



Week 2: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH



Week 2: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3

- C1: MSEM squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), 85% 1RM (Lighter)
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 25% 1RM

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH






ok we'll fill in stuff you are unsure of etc.. and i'll re-edit as you reply.

ok ok i got a nice layout will post later.. modified based on the new parameters.

word!

Please stop.
Now.

lol

<-- not an sl oly fan.