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Your info is wrong, kellyb prescribes wave-loaded jump squats too with up to 30%RM.

¼ rhythmic Jump squat with 45 lbs – 2 x 8-10

^ haha.

but regarding the suggestions, im less interested in jump squat variants that call for light weights like in the linked vids. If light weights worked why would anyone squat with anything more than 60kg? It has to be heavy enough to be useful that's why i feel these no dip squats might work for me not just cause they fit my need to use decent weight but also because they address my weakness where i dont have enough time to dip deeper during game time. imagine if instead of a deep dip, if i cud do a SVJ dunk with minimal dip. That improves me chances of getting a gametime dunk in the post or pulling a key rebound or important block. That's why i'm excited about no dip heavy jump squats ... provided they work.. but we dont know until i try so lets see

I was messing around with assistance work when i realised how light 100kg felt and thought i could jump up with this and true enough i cud and it was easy and felt good. So i'm wondering whether i shud explore this further.

Not doing jump squats in the sense of going deep ATG and then jumping up, talking about not even dipping much at all.. because i reason, unathletic guys like me dont have the time to set up for a dip jump in a game time situation .. we have to react as quickly as possible (in our unathletic Eigenzeit) which means no dip just straight up. So if i practice jumping up with say 100kg as my SPP with minimal dip it will carry over to my game? Got nothing to lose so ima try it out.

This is prob the first time i've been excited about something in the gym for a lonnnnnng time.. hope it pays off. i have to train like an unathletic person.. it makes sense.. what works for a genuine athlete WONT work for someone like me. I shud have realised this ages ago haha.

FBS 3x100
FS 3x110
BS 3x115
Basketball game

Squat notes;
Ok. Felt like attempting a PR set of 8 and 11 on FS and BS respectively but thought to save it for after the game.

Basketball notes:
Kinda sprained my ankle Not terribly i can walk ok. But it feels off. Also took a good hit to the forearm.

---

I tried going for higher rep squats in a 2nd session after the game and dinner but 90kg warmup felt heavy so there was prob no way i was going to PR 8x97.5kg or whatever. So all in, pretty ordinary day. Hopefully my ankle is ok though.

In line with making big changes to squatting, i'm also going to do the same with jumping. Double leg jumping is useless for me because in games i never jump off 2. Not when going for a block, not when laying it up or trying to grab a rebound. The only exception is when jumping to start the game and that's cool and all but game time situations never ask for double leg jumps from unathletic guys. You simply don't have hte time to set up for a double leg situation if you're unathletic. It has to be single leg. So i'm going to ask for some help on how to go about training up for better single leg jumping and movement.

Played 1hr full court basketball at training last night. Was alright. Getting fitter i guess. I'm eating a lot though to faciliate all this training im doing.. which isn't ideal but hopefully i'll get fit enough to cut back calories back to maintenance once i'm adapted to training..

2 hours of basketball training yesterday, first itme i've balled since season ended 3wks ago.  I ate 2 pizzas post workout for recovery gains. Feel ok the next day htough so it worked..? I still wish i had lifted yesterday but got home too late. Hopefully gonna have an epic lifting day tomorrow though.

coges, yeah for sure, skipping is good stuff.

i think one aspect i overlooked is when a person is 90-100kg in bodyweight (in nba case, lean at that weight), just moving around the court in an athletic fashion a lot is a good strength stimulus. all that sprinting, jumping, jostling for position, playing defence, boxing out for rebounds, etc. all of that, over a period of time with a caloric surplus prob helps grow muscle/strength in the right places? I'm not sure lifting weights is even that important for these athletes. just max effort on the court followed by good nutrition --> gains..?

NB i had some terribly wicked upper back and lats soreness over the weekend which i am attributing to heavy fs rack walkouts and partial fs. Much more than i'd get from introducing chinups or rows or something. I shud def explore these partial and accessory exercises further. If only to build confidence but hopefully more than that also. Also present was some residual soreness in the upper body as well - chest/delts and abs too. Nothing in the lower body though.

LBSS i danced htis weekend.. I shud do it more often haha, for the reasons stated and more. eg better footwork and confidence would be nice.

Coges - Single leg work with barbell just sucks though. I never keep it up because it gets too annoying way before the weights ever approach anything decent. I think i lost interest last time at 60kg or so. Idk, the depth is also nothing great, like it's an above parallel squat. And using suhc light weight, it quickly seems pointless since you can do much more weight with 2 legs at the same depth so what exactly is it achieving? i like the db variants though but grip tends to be hte limiting thing there before the weights get heavy enuf to challenge legs. Also i recall mostly getting glute doms from BSS which i dont really think I need since im already PC dominant as is, and weights are only useful when they make my legs (quads) stronger rather than hams/quads. This is the exact same argument i would use for why deadlifts are of no use to me. You dont use a mainly PC dominant exercise for someone who has a need for stronger quads..

i might try higher rep front squats for a while though. the weight is light enough right at 90kg or so that i can do 6-7 reps alraedy and if i work up to say 10s, maybe it will help me grow my legs somehow. I doubt it though, because the weight is so light and it's prob just a waste of time ..

just coming back to dancing and footwork. I was watching the cavs raptors game and one of the commentors said kyrie put the defender in concrete boots. Which is how i'd describe how Anderson Varejão looks ALL the time on teh court, big, slow and lumbering. Also describes my own natural athletic state as well. I never figured out how to change that. I know im supposed to have 'active feet' - but wtf does that even mean in practice when you dont naturally have it? When i watch an athletic player, i notice several quick steps in a move (A) in a small period of time. Whereas someone slow would have less steps in the same amount of time (B). How do you go about transforming from A to B?