Adarq.org

also,

it's hard to say man. everything happens pretty quickly but there's not much to show how high you're getting. it looks like your approach is really inefficient: you seem to be shuffling your feet at the end and taking a little hop step before you plant. approach should be a smooth acceleration into the plant.

watch me at 0:23 and 1:15 here: https://www.youtube.com/watch?v=xaiZOr-tOcw

then watch scooby here: http://www.adarq.org/progress-journals-experimental-routines/scooby-2011-journal/msg104719/#msg104719.

see the difference? i'm not wasting any steps, each step i take adds speed, but not so much that i collapse or can't convert it into the jump. scooby got way better after this -- and i used to jump like that, too -- but in this vid he's chopping his feet and it's ruining his shit. read through the comments from me and chris and others about his approach over the next few pages of his journal.

kind of impossible to tell there because of the angle and the speed.

but your feet pointed downward at some point, which means you have calves, so that's good.

So when I get back into it should I do unilateral exercises with my right leg since it is significantly atrophied at the moment? Thanks.

unilateral and bilateral. yes.

that sounds painful.

why, do you think?

bumping for ease of reference.

block 2: explosiveness, 2 weeks
workout A (evening)
- depth jump @medium x 10,10
- rhythmic jump squat 6x5 @15,20,25,30,20,15% of max squat
- squat 6x1 @90%
- DB OHP
- pull ups

workout B (evening)
- depth jump @medium x 10,10
- rhythmic jump squat 6x5 @15,20,25,30,20,15% of max squat
- squat 6x2 @60%
- push up
- inverted row

workout C (morning 2x/week)
- layups and submax DLRVJ, conditioning-style x 30 mins

workout D (saturday OR sunday morning)
- layups and DLRVJ, AREG effort, i.e. if i feel good go hard and if not keep it submax
- maybe some beach work

block 3: elasticity, 2 weeks
workout A (evening)
- depth jump @high x 5,5,5,5
- jump squat x 5,5 @ 15% of max squat
- squat 6 x 1-3 @85%
- DB OHP
- pull ups

workout B (evening)
- depth jump @medium x 5,5,5,5
- feldenkrais

workout C (evening)
- depth jump @high x 5,5,5,5
- jump squat x 5,5 @ 15% of max squat
- squat 3x3 @5RM
- push ups
- inverted rows

workout D (morning 2x/week)
- feldenkrais

workout E (saturday OR sunday morning)
- layups and DLRVJ, AREG effort, i.e. if i feel good go hard and if not keep it submax
- maybe some beach work

block 4: peak, 1 week
workout A (evening)
- depth jump @low x 10,10
- superset x 2
-- jump squat x 5 @15%
-- squat x 5 @50%

workout B (morning and/or evening 2x/week)
- DLRVJ @submax

workout C (saturday OR sunday)
- pray for a motherfucking PR

like any other athletic movement, jumping is idiosyncratic and the method that will work best for an individual depends on that individual's relative strength, mechanics, mobility, etc. training technique is important but after a certain point there's no way to say one approach or plant is better than any other for a given athlete. i pretty much jump stop with my feet facing forward. relative to gen pop, i have an elite vertical (95% if not significantly higher). golden child jump stops. t-dub one-twos it with his feet at an angle.

makes me think of what charlie francis once said about ben johnson: he ran with one foot pointed slightly outward. that's "wrong," he'd have had more "perfect" technique if both feet pointed perfectly ahead. but he was the fastest person in the world, so (1) "correcting" the foot in no way guarantees improvement and (2) who gives a shit?