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I actually want to be able to do the splits, especially the side splits since they look awesome, pretty soon.

I do this every day:

<a href="http://www.youtube.com/watch?v=ufnS3RZEwXQ" target="_blank">http://www.youtube.com/watch?v=ufnS3RZEwXQ</a>

Well yeah, the more "skill" work if that words suits the event. More jumping basically, working on improving form (working on loading and releasing well and not necessarily the length or height of the jumps, so basically submaximal jumping for form).

In my case, I would do 2-leg bounds for length but not jump maximally but instead go with shorter but quicker jumps.

Agreed about his strength. I still think he could jump better technically, not sure how MUCH better but still, he's not at an optimal level even for his structure in my opinion. Multiresponse plyos and practicing jumping in an accelerative approach for a while (say 1 month) with squat at maintenance (or even working to improve on it) and then focusing on strength again is the way to go IMO.

Quote from: $ick3nin.v3nd3tta on July 19, 2011, 11:57:08 am

Just thought I would post this.

Crazy.


From NYT:

Quote

Phelps trained six consecutive years over one period without taking a single day off

ya of course intense training over such a long period can shorten your athletic lifespan, but, in regards to burnout, alot of it is just mental.. i mean when you are so successful, winning so many gold medals/championships etc, it's hard to maintain that drive you had prior to winning - i imagine.. takes a very special athlete to keep winning, year after year, and approaching the game/event with the same intensity as they did when they were "hungry" and thirsting for respect/becoming a champion..

federer and jordan come to mind.. even though they had their setbacks/obstacles, their drive to win every single time they go out, puts them on that next level..

if you want to become great at basketball, you practice every day.. if you want to achieve peak potential at distance running, you run every day.. if you want to become great at producing force, you practice it every day in some form or another. Sure you can utilize less frequent strength training ideologies but, at some point, in order to take that next step, you'll have to dabble in the high frequency realm, it separates the men from the boys.

Thank you sir. My thoughts exactly.

Seriously though... If this MB exercise is part of BoingVERT?, it could be really decent?. They could have some really good, new idea's.



<a href="http://www.youtube.com/watch?v=CBHGGqNcxS8" target="_blank">http://www.youtube.com/watch?v=CBHGGqNcxS8</a>

They should try that with a kettlebell.

@Raptor: Have you observed changes in jump mechanics from what you see in scooby to what you imagine as appropriate mechanics in you or others with help of what you suggested? If so, did those people have the years of jumping experience like scooby already has under his belt? In which time frame did those changes take place?

Well for me, off two feet, I'm jumping much quicker (and higher) right now than in the past. Not sure what the cause for that is but, other than the increase in strength, I think the two leg bounds really did their magic for me. They just improve the intermuscular coordination, if you're lacking in that, and also make you accept much higher levels of tension in the plant without making you stiffen up and blow the jump (which is what was happening in the past). The jumps are more relaxed now than in the past (basically I just exert tension when I need to and then relax and allow my body to "elongate" (triple extend) properly, whereas before I would just continue to stay stiff and just "block" myself out).

So I think it's important for scooby to do some multiresponse two-leg bounds and some consecutive hurdle jumps and film those, and see how well he does them. See if he's "not sure" in his consecutive jumps (takes time to reset etc) or not. Stuff like that.

As long as time frame is concerned, for me it took, I don't know, a month of plyos or so to see some effects.

Quote from: Raptor on July 19, 2011, 05:23:34 am

I agree with you, but why not work and improve on the jumping mechanics? It's not rocket science.

I'd be interested to hear your suggestions on what to do to improve jumping mechanics in a practiced jumper. And how is the best form defined in the first place?

He is NOT a "practiced jumper". He doesn't put in enough "effort" into jumping and does the same routine of jumping (sucky jumping) again and again and again. He will not gain anything doing that (no wonder he didn't for such a long time).

He looks like he uses what, 10% of his strength on those SVJ? Not enough bend and power into these. I think at this moment he's better suited to jump from a much lower position and use a weight vest while doing so. He could try paused jumps from a lower than "usual" position. He should be striving more towards your bend Steven. You really look like you're actually using your strength when you jump.

Yes yes, different structure blah blah blah, he just SUCKS when it comes to jumping right now. I don't care about the structure at this point. He needs to do plyos for a while and THEN come back to increasing strength. It's not a logical way to increase strength in an attempt to use it in a deficitary body movement like his jumping is at this point. That's like having a Formula 1 engine and using a Kart transmission in your car. Why the heck would you do that?

He's not even using his shoulders/traps well at this point. And because he bends too little when he jumps, he doesn't have the time to actually USE them well in my opinion.

So what it would be good for him to do right now is two leg bounds for length, consecutive vertical jumps from a stationary position (to the rim) and depth jumps later on. He needs to learn how to load properly and use his strength to convert it into power. He should be more away from the gym and more into the playing ground right now.

In terms of his running jumps I can't comment too much, he has the same problem Kingfish has - no speed, no compression in the plant, too much muscling etc. That's why he needs more plyos right now, multiresponse plyos. He needs to learn to muscle less and "use the tendons" more (be more reactive).

Now his structure definitely doesn't help and he will need to increase strength in the near future but at this point my opinion is that he needs to do more plyos and do weight vest jumps to the rim with the hope that his mechanics will change a bit. Adding the weight vest will actually make him muscle more his jumps but if he alternates between weight vest jumps and without the weight vest jumps in the same session, emphasizing speed and "relaxed" jumping (without the weight vest) while using a progressive acceleration approach/plant he should be good.

ur strength is no where near where it should be. looking at your log, u squat in the 300s at 190lb BW..  some people with very good jumping mechanics and body structure might be able to do with that.. but for the rest of us.. power-to-weight ratio needs to be really high.

so simple but most people over complicate things and mess it up.

I agree with you, but why not work and improve on the jumping mechanics? It's not rocket science.