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Messages - Raptor

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5716
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 03, 2011, 11:00:44 am »
Mine's sucks so much right now.

After being able to consistantly squat 140 kg (308 lbs) as a close 1RM lift (could probably squat 145 or even 150), right now a 120 kg attempt is felt like a close to 1RM attempt. Basically it feels like what 140 felt like one month ago. ONE FUCKING MONTH AGO!

5717
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 03, 2011, 07:54:19 am »
Damn, your squat is so much more better than mine :strong:

5718
Article & Video Discussion / Re: got a cool email today !! iso extension stim is in the SSTM (Verkhoshansky book)
« on: June 03, 2011, 07:30:54 am »
What about a reverse hyper iso with weight?

Or the leg extension iso? Man I did that today and just felt incredible jump afterwards in the gym. Really awake my VMOs up, it felt TOTALLY different. It felt like you attached another muscle to my legs, a muscle that wasn't there before (talk about the lack of natural VMO recruitment :pissed: )

5719
Article & Video Discussion / Re: Joel Smith's one-leg jump peak program
« on: June 03, 2011, 05:00:44 am »
Quote from: acole14 on June 03, 2011, 02:12:08 am
Quote from: Raptor on June 02, 2011, 07:08:21 am
That's crazy volume? How's that? :D

Haha yeah you're right...2x bounding sessions a week (some with weighted vest) as well as 2x gym work is pretty easy now I think about it  :D . Although having said that, I really like the look of it for me personally. I'm pretty much where you were when you started it two yrs ago, ~33-34'' SL jumper, and I'm definitely looking to change up my routine a bit.

Then by all means, go for it. It helped me back then to jump VERY high, so...

I remember when I was hitting my head to the middle of the net on my 9'9 rim... (I usually just scrape it).

5720
Strength, Power, Reactivity, & Speed Discussion / Re: super overanalysis and possibly insanely retarded post: timing of arm swing
« on: June 02, 2011, 06:17:27 pm »
You can still jump well with a palmed ball off one leg... if you time your arm swing well the weight of the ball could even help.

5721
Article & Video Discussion / Re: Joel Smith's one-leg jump peak program
« on: June 02, 2011, 07:08:21 am »
That's crazy volume? How's that? :D

5722
Strength, Power, Reactivity, & Speed Discussion / Re: Dead Lifts
« on: June 01, 2011, 06:12:43 pm »
Quote from: $ick3nin.v3nd3tta on June 01, 2011, 04:24:03 pm
I read that deadlifts hit the glutes harder than squats.

Hip thrusts seem to own both for the glutes.

Read that article from the glute guy, eh?

5723
Strength, Power, Reactivity, & Speed Discussion / Re: super overanalysis and possibly insanely retarded post: timing of arm swing
« on: June 01, 2011, 04:07:38 pm »
I really like this thread because I personally believe the arm swing is such a key part in a succesful jump, and soooo underrated and overlooked.

I have one question though: the shoulders press up weight, while the lats make you pull stuff (like in pullups). Should the lats in reality aid that arm swing instead of the shoulders? When you gather you don't push your arms up or whatever, you rotate and "pull" yourself using the lats in my opinion. Now obviously the shoulder rotate the shoulder joint and so forth, but still.

5724
Pics, Videos, & Links / Nightfly head jumps/height measurement
« on: June 01, 2011, 03:33:16 pm »
One-leg 42 inch jump:

<a href="http://www.youtube.com/watch?v=tPg8IGov9d8" target="_blank">http://www.youtube.com/watch?v=tPg8IGov9d8</a>

2.99m (9'10) rim measurement:

<a href="http://www.youtube.com/watch?v=J8WBX_bjKrg" target="_blank">http://www.youtube.com/watch?v=J8WBX_bjKrg</a>

One-leg jump back angle:

<a href="http://www.youtube.com/watch?v=PdTDEebYX5M" target="_blank">http://www.youtube.com/watch?v=PdTDEebYX5M</a>

Two feet jump back angle:

<a href="http://www.youtube.com/watch?v=89LzxbhCe0g" target="_blank">http://www.youtube.com/watch?v=89LzxbhCe0g</a>

Height measurement:

<a href="http://www.youtube.com/watch?v=MdY96NDWKuo" target="_blank">http://www.youtube.com/watch?v=MdY96NDWKuo</a>

5725
Strength, Power, Reactivity, & Speed Discussion / Re: Lack of VJ progression
« on: June 01, 2011, 04:33:40 am »
Well it depends what kind of jumper you are as well. Maybe you sprint well at top speed yet jump during the acceleration phase (3-5 steps run-up, strength jump), where you're used to push forward and not necessarily up. If you jump off one leg, of course.

A video would be very helpful.

5726
Strength, Power, Reactivity, & Speed Discussion / Re: Dead Lifts
« on: June 01, 2011, 04:31:48 am »
Nah, the deadlift can be way too much an "isolated" low back exercise. You can use very little leg strength and a lot of low back to lift in the deadlift.

In terms of upperbody I'd limit my training to pushups, chinups, pullups and dips.

5727
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: May 31, 2011, 02:28:36 pm »
Here are some videos of the sprints and depth jumps:

48 cm box depth jump, front angle:

<a href="http://www.youtube.com/watch?v=6a4lOMnsXYo" target="_blank">http://www.youtube.com/watch?v=6a4lOMnsXYo</a>

48 cm box depth jump, side angle:

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

30m sprint start:

<a href="http://www.youtube.com/watch?v=cLlanWl89aI" target="_blank">http://www.youtube.com/watch?v=cLlanWl89aI</a>

30m sprint, camera at 20m:

<a href="http://www.youtube.com/watch?v=hje3Vmmb7Mk" target="_blank">http://www.youtube.com/watch?v=hje3Vmmb7Mk</a>

5728
Article & Video Discussion / Joel Smith's one-leg jump peak program
« on: May 31, 2011, 06:44:43 am »
http://jumpcoach.blogspot.com/2008/12/merry-christmas.html

Did it in the past, you can see my comment from 2009 in there :D

Quote
Merry Christmas!

I am currently relaxing at my parents home in Milwaukee, and everything has died down quite a bit around here lately, so I have decided to write down a program template that I have found incredibly effective.

This program is designed pretty strictly for improving single leg jumping ability, although two leg jumping ability could also be improved a lot as well, it would just depend on what exercises you wanted to plug in, and what your needs are as an athlete.

So here it is. The KEY here is partly the cycle format. It is 2 weeks on and 1 week very easy, and this cycle continues until training effects (improvement are no longer noted). After this, it may be wise to move to a fatigue based cycle incorporating fewer workouts in a longer period of time. This program is a frequency based program, and has the potential to increase your single leg jump several inches in a 3-6 week time period, even if you have been training for a long time.

ON Week 1:

Monday: Weights,

Dynamic Warmup
Clean 5,4,3,3 moderate weight
10-12" Barbell Box Step-Up, 3x6, moderate weight
Barbell Calf Raise, 3x10, moderate weight
Jump Squats with minimal knee bend and ground time , 2x15, 45lb
Stretching
Recovery Methods


Tuesday: Plyometrics

Dynamic Warmup
Bounding: Full Recovery Between Sets
LRLRLR x 30m
LLRR x 30m
LLLRRR x 30m
LLLL x 30m
RRRR x 30m
LRLRLR x 50m x 2

Hurdle Hops: 6x4 over higher hurdles

3x50 Jumproping

Wednesday: slow jog/stretch/recover

Thursday: Weights

Dynamic Warmup
Snatch or Jerk/Push Press. 5,4,3,3 moderate weight (75-80% 1RM)
1/2 Squat. 3x6 moderate weight
Single Leg Calf Raise. 2x10 with weight
Jump Squats like Monday. 2x15, 45lb

Friday: Plyometrics

Bounding with 8-16lb weight vest
LRLRLR x 25m
LLRR x 25m
LLLRRR x 25m
LLLL x 25m
RRRR x 25m
LRLRLR x 40m x 2

Hurdle Hops 5x5 (lower hurdles) make sure minimal ground contact time is attained.
Jump Roping 3x50.



ON Week 2: slightly higher intensity, lower volume

Monday: Weights,

Dynamic Warmup
Clean 5,3,2 moderate/heavy weight
10-12" Barbell Box Step-Up, 2x6, moderate/heavy weight
Barbell Calf Raise, 2x10, heavy weight
Jump Squats with minimal knee bend and ground time , 2x12, 55-65lb
Stretching
Recovery Methods


Tuesday: Plyometrics

Dynamic Warmup
Bounding: Full Recovery Between Sets
LRLRLR x 30m
LLRR x 30m
LLLRRR x 30m
LLLL x 30m
RRRR x 30m
LRLRLR x 50m x 2

Hurdle Hops: 5x4 over higher hurdles

3x50 Jumproping

Wednesday: slow jog/stretch/recover

Thursday: Weights

Dynamic Warmup
Snatch or Jerk/Push Press. 4,3,2 moderate.heavy weight (80-85% 1RM)
1/2 Squat. 2x6 heavy weight
Single Leg Calf Raise. 2x10 with weight
Jump Squats like Monday. 2x15, 55-65lb

Friday: Plyometrics

Bounding with 8-16lb weight vest
LRLRLR x 25m
LLRR x 25m
LLLRRR x 25m
LLLL x 25m
RRRR x 25m
LRLRLR x 40m x 1

Hurdle Hops 5x5 (lower hurdles) make sure minimal ground contact time is attained.
Jump Roping 3x50.


Week 3: Off/Easy

Monday: dynamic warmup
3x30m low skips
3x30m high skips
3x30m skip for distance

Tuesday: play game/light training

Wednesday: weights
2x4 cleans light
2x4 snatch light
2x10 squat very light

Thursday: play game/jog/light train

Friday:
3x100m accelerations
test single and double leg jumping
4x50 jumprope


Repeat this cycle until you don't gain anymore. You can switch exercises, sets and reps, but try and keep the general scheme the same. Week 1: volume, Week 2: intensity, Week 3 rest! Repeat. Realize, there is a ton of volume in this program, and you ARE going to be pretty tired during the two weeks, but you will gain a lot in the off weeks.

Merry Christmas!

Joel Smith, MS, CSCS
Assistant Track and Field Coach
Wilmington College
Posted by Joel at 1:46 PM

5729
Basketball / Re: LEBRON TO MIAMI HOLY SHIT I AM IN HEAVAN,DONT WAKE ME UP FROM THIS AMAZING DREAM
« on: May 31, 2011, 04:32:55 am »
Quote
str8silk I'm merely an average 5'8 hispanic guy and I can dunk on 11 foot rims. Almost anyone could dunk, you simply need to follow the right training program. I prefer the 1 that can be found at 50-inch-vertical(dot)com but just about any training program is good? if they work (which many do not)

Lebron James saying reporter is retarded!!

Buahahahahaha, the same ad is present EVEN HERE ^^^^

5730
Strength, Power, Reactivity, & Speed Discussion / Re: Lack of VJ progression
« on: May 31, 2011, 04:25:26 am »
I think we could come will all kinds of ideas, but maybe the best thing you can do is to actually jump at a rim right now. Maybe lower rims. A rim that allows you to dunk two handed and work your way up to 10 feet.

Also, if you're so good at sprinting (as demonstrated by your sprint time for 100m) then it's maybe a matter of converting horizontal power into vertical displacement off one leg.

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