Adarq.org

Man, you look like you're really getting up in the first and second pics. Any guess as to how high up you were getting?

probably multiple 38's... i got some new video editing software... in the beginning i have it zoom in on those two dunks.. can really see it very nice.

due for a 40 soon, hopefully

peace

6/15/2009

- right shin splint
- hamstrings very sore
- quads VERY sore
- glutes still sore
- back tight


- basketball dribbling mixed in with very light submax dunk attempts off dribble
- hit 1 hard dribble up dunk with a ~90% jump.. was kinda shocked.. i thought i'd be completely stale on my jumps today if i tried any..



tomorrow if my quads / shin splint feels ok, im going to do some big big self-lob dunks..

peace

6-14-2009

was pretty dead today.. glutes still very sore

- 5 40 yard sprints
- single leg bounds each leg (10/20 yards)
- vert: 27.2"
- 18" depth jump: stopped, hit a wall.. i think the sprint/bounds killed me.. i mean i jumped 24" off the 18" box.. wtf
- big depth drops @ 4x5
- pullups

peace

ya... he has some good vids but most are such sloppy form.. like he doesnt look at all at the form.. on the split squat drops you can hear him saying "nice"

weird

eek

http://www.youtube.com/watch?v=R-nVT5KuGGQ

eeeeeeek

ya tmw ill take a break.. i promise.

have 4x(edit: didnt mean 4x10, meant 4x5, wtf heh) dj's from 16-18" on sunday.. so that alone will force me to do absolutely nothing but SMR/stretching/relax.

peace man..

http://www.youtube.com/watch?v=eh0pTNIU9y4

uh.

<quote>the reason im doing everything weighted, is I want alot more reflexive force production when I land in those positions.. and I can progressively overload (albeit small progressions) those positions and keep increasing my stiffness properly.. If i could reflexively gain more force output in any of those positions, my jumping should improve..</quote>

This is just what I've found (and from talking with Kelly): Using weights to increase the force of the ankle stiffness stuff seems to affect the joints moreso than increasing the acceleration of the movement.

Since F=MA, you can increase the force by increasing your mass, or your acceleration. External weights would be increased mass.

Increasing the height of the movement would be acceleration, and my preferential choice.

Obviously some of your exercise choices don't lend themselves to increasing force through that means, but in spots where you can, I would.

<END NERD SPEAK>

sup alex "the takeover" maroko..

well, i don't really see how it's affecting the "joints" more than actual stiffness.. i mean i feel it all muscular, and i reach fatigue (muscular) faster when using the weighted variations.

i mean, if i was going very intense on the weight, to the point where i was forcing my rebounds (not actually rebounding) then i could understand that..



i havnt been doing the weighted variations the passed few sessions though.. im going ALL bodyweight.. ill use KE from freefall to overload, not some dumb weights.. so far i like it much better... so scratch what i said about doing weighted variations..

and single leg submax pogos with leg completely locked and glute squeezed is damn effective at hitting the PF's.

peace man