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Hey thanks Enzo. My thinking process is to pretty much rest now in the Autumn since there will be raining etc outside... so basically I need to rest as part as my training process if you will (and if I will ). I'm training with pretty much no rest at all (consistently) for like 1 year+, maybe it's time to give the body some due respect and let it recover. I could still do core work and maybe some kind of one-leg RDL... pure hip extension, low volumes, just for the sake of it. And upperbody work, bodyweight work (pushups, pullups etc).

Then if I get healthy, and if my injury is overuse-related (it would appear so) - then I might get healthy again. I'm also thinking of switching to low bar squats and I plan on getting into that using box squats first to learn to sit back more...

I have an amalgam of things in my head... I even plan to write an article about the "perfect plan" (yes, pretentious words here) with a thorough analysis of whatever a "perfect" plan should contain from all the standpoints of training (that includes a lot of stuff).

Anyway, regarding the bounds: I think you can still do one-leg consecutive bounds on the left leg... there's nothing that can stop you since the right knee is the injured one... just make sure you're fit enough to do them so you don't injure that too. I'm doing them (I won't from now on) and I'm always thinking "be careful, be focused" when I'm doing them so that I don't get injured.

These were the last ones that I did:

<a href="http://www.youtube.com/watch?v=sXzpg-ylt9I" target="_blank">http://www.youtube.com/watch?v=sXzpg-ylt9I</a>

How would you define "in shape&healthy"?

Training just doesn't make sense to me right now... I'm so limited... I still can do a few things but they are probably limited at hip-isolated movements, I'm thinking straight leg deadlifts and 1-leg variants of those...

Slow running might actually make the knee thing worse... I probably need to get to the doctor again but I don't want to fucking tell me I need an MRI... I just need some basic rehab stuff for a possible ITB friction and do these... if it's the meniscus whatever... they can't hurt as much as maximal jumping can they?

When you think about it, even a dynamic warmup is damaging, knees to chest march and stuff like that... that's pretty intense for the right knee.

As for Enzo... I get very hardly impressed/happy about someone... I did for him. I really am a passive guy and pretty much a hater in essence... not with Enzo for some unknown reason I guess. I genuinely am happy for you man, hopefully you stay healthy. Usually when I say stuff like this is just "politically corectedness" when I don't really mean it so ... you know... it's genuine for you.

http://www.down-right.co.uk/2008/07/dan-pfaff-importance-of-rest-and.html

And he didn't even went GOMAD yet!

Yeah you make good points with the open chain thing. I think it just boils down to personal preference.

I was looking in this log... and saw 12 reps on the leg curl. I personally prefer ~4 reps per set done with "I'm going to break this machine" mentality for this exercise...

The hamstrings are like 70% fast twitch so I believe they respond the best to very heavy/very explosive work. So I usually was using like 4 reps @ 260 lbs for leg curling per set (about 4 sets I think).

In a single leg jump the faster you go with your non-jumping knee upwards the better... it takes away part of your bodyweight.

Yeah well in the past I was definitely a reactive jumper with all that it implies... I was jumping at an established speed with a long run-up at ~7-10 steps I suppose. All I was doing was pre-contract isometrically before my jumping leg was hitting the ground and then just extend at the hip...

I still do some of those things now but it's obviously a strength jump because jumping to a rim, that's higher than you and you need to "reach" towards it makes you become such a jumper.

i can't jump at all going a constant speed.. if i'm not accelerating into it, i can't jump.. i have been trying to do that though, working on it.. working on longer run ups too.. when i do longer runups i have a smaller penult, but my jump height suffers.. i just can't transfer it to vertical, i get much more horizontal..

You could try what I was suggesting to Nightfly (and what I'm going to do myself): a 5 step acceleration followed by like a 10 step constant speed and a submaximal jump over a low rope (high speed approach). You can also use a sprint into a submax jump. The idea is for the jump to occur at a constant speed so the muscles aren't forced to voluntarily create concentric power, just contract isometrically and absorb the shock.

In time you can get the rope higher as you get more efficient.  One important thing to keep in mind though is that full hip hyperextension should occur (should be the focus of the jump) regardless of the jump height (well, that's important too but not as important as the hip extending properly).