those are like adarq's old REA squats, just safer because you've got the machine instead of a BB.
it also has power output display. i played around with it and peak power of 3000+ watts only happens at very heavy weights.
light weight with blazing speed is not even close to the power output of very heavy weights + some speed. i like it slow. it gets me to 40" too with less rage.
starting point for another jump dedicated routine.
flashback - i simulated the supercat vertical jump machine using the hack squat back in 2007. now my gym has a fancier air controlled resistance squats that does not build inertia (like freeweights) and has no eccentrics too - better for more explosive reps.
2007 - old school jump squats <a href="http://www.youtube.com/watch?v=rAqa9yfqWYs" target="_blank">http://www.youtube.com/watch?v=rAqa9yfqWYs</a>
the way of the future (NFL uses these). my gym has this. this is my secret weapon:
squatting a lot of weight is not even close to how impressive dunking with 2-hands off an SVJ is. it is also not maintainable. 35"+ landings repeatedly will get you broken.
i tried to make the SVJ dunk goal as simple as i can but when you factor body composition in the mix with training, fatigue and peaking.. the whole the thing suddenly becomes a little more complicated.
Now that i got my fatass down to veins-in-the-lowerabs lean 5'10/184lb.. i'l get back into more jump training supplemented by squats (and not the other way around)
the smartest way to dunk again is to just follow what worked for me back in mid 2011 when i was at consistent 38"+SVJ 1. bw 176-182lb 2. no daily squat but peak at 425-440 paused for 2.4BW squat. (i started my daily squat on Aug 2011. i was peaking my jumps 1-3rd quarter of that year. i did good tagging my yt vids with dates on title.) **3. i almost forgot but a tip from Lance surprisingly worked. he got me doing supramax half squats up to 525lb. 3. changed to kaiser speed squats - submax and supra max 4. jumping drills - depth drops, jump ropes and hurdle hops were my favorite. cant really get comfortable with depth jumps.
But, i would like to do my dunking this time around at a bit heavier bodyweight (180lb+). i prefer not to be mistaken for drug addict. my legs are a lot stronger this time around.
plan: 1. half squats supra max and sub max. 2. depth landing 3. volumes of low intensity rhythmic jump squats holding plates each hand. 4. light + peaking paused squats. still do daily but will find a way to hold it down to 315s on non-peak days.
if everything works again, i will update with a SVJ dunk vids by end of Q1 2016.
this is how awesome it was back in the days: <a href="http://www.youtube.com/watch?v=NnFpk-cnleI" target="_blank">http://www.youtube.com/watch?v=NnFpk-cnleI</a>
update 12-02-15 will replace the barbell partial squats with keiser air squats. i will be able to get more quality reps without fatiguing too much.
* very cold 48F morning. still strong on the chins
afternoon 315s-365-405 chins neutral bar x20+8+8
* bw 184-186lb. will keep it here for a while.
Mon Nov 30
morning 315s-365-405 bw chins neutral bar x20+8+6
* im getting very lazy with an upper body push routine. inclined press still finds a way tire my lower back. i cant do a push without using my whole body. it feels unnatural to not brace everything when pushing. dips is still my favorite but i have to not overdo them.
afternoon 315s-365-405 bw chins neutral bar x20+10 SVJ x6
morning 315s-365-405 bw chins neutral bar x20 kaiser speed squats 315x2,365x2,405x2
* will acclimatize myself with the ballistic squats and aim for max power output. i feel most comfortable setting the squat machine at the lowest pin. almost a full squat.
afternoon 315s-365-405 bw chins neutral bar x20 kaiser speed squats 365x2,405x2, 440x2. (3K+ watts with 440s)
* 405 was heavy this afternoon even with good sleep. the speed 405s this morning did some damage. i will probably do regular paused 315s x4 singles to warm up then use the kaiser squat after.
Thur Dec 3
315s-365-405 bw chins neutral bar x20 kaiser speed squats 405x2, 440x2, 455x2 max 3200watts@455
* got some email response from a coach who trains using the kaiser squat machine. for SVJ, he prefers to get the high wattage output using the lowest resistance possible. 3K watts using only 300lbs resistance is elite level. i can get 3K consistently but use 455lb+. i'm still on the break-in period but i can see how i can make this speed work very productive. * i will do full paused 315s-365 as warmups and then go start at 405+ speed squats. my goal using the keiser squat is to get to 3K watts using 315-365lbs. the most efficient way to do this is to move very heavy weights faster, the contrast load down to the 300s.
Fri Dec 4
315s-365 bw chins neutral bar x20 kaiser speed squats 405x4, 440x4, 475x4 max 3200watts@475 * SVJ x2
* after a few more sessions with the kaiser squats, i will add a backoff set of 315-365 and go for max power until i get to 3K with that lighter resistance. * 405 would still be doable today but it will be a grinder. i can tell the heavy speed work is adding fatigue.
Sat Dec 5
315s-365-405 bw chins neutral bar x20-10-10
* felt like i was tired from the supra max speed squats yesterday but turns out i was actually stronger. 405 was not very heavy. will do more volumes of heavy speed squats tomorrow.
* BW 184lb right now. barely any carbs for 3 straight days. veins in lower abs lean but still able to get daily paused 405s with 10-25lbs over it. i really have to focus now on best technique because i cannot just muscle my way out of sloppy form. chest forward, lots of air in stomach, narrow stance and when im closing in at the bottom - force my glutes to rest on the top calves so i dont drop too low. (i dont know how or which muscles does that but it really works in getting me very solid at the bottom pause)
Fri Nov 27
315s-365-405 SVJ x2 bw chins neutral bar x20-8-6
Sat Nov 28
315s-365-405 SVJ x2 bw chins neutral bar x20-8-6
* abs starting to feel beat from the higher volumes of chins.
you do dip that low. guess i'm just really, really unreactive.
maybe you need to spend some time with the altitude drops. i did lots of those when i was very lean.
you can only dish out what you can absorb. theres a progression to these depth landings. landings need to be quiet and a degree of collapse (while absorbing the impact) is ok as long as you improve either by collapsing less or by increasing the box height.
* wet bw at 186-188lbs consistently. was still able to get to 315x12. probably get to 16-18 but will really dig deep for that. will not use 405s in the morning squats to freshen up a bit. * skipped the upperbody push.
Tue Nov 17
morning 315s-365-405 315x2-2 one arm cable rows 75lbx20 bw chins straight bar x14-6
* plan to skip morning 405 has to wait. still did it but it felt heavy (something i dont want to use routinely) - 186BW, 3hr nap and still on carb restriction. my SVJs are 38"+ at sub 182 while maintaining 440ish at peak, 425s more repeatedly. getting there. it feels easier this time around.
afternoon 315s-365-405 bw chins neutral grip x20
* need to add a bit more carbs in the diet. i'm thinning out too fast. got some dehydrated mashed potatoes from costco. add boiling water and complex carbs ready in 10 mins. * chins to 20 feels so easy lately. i might go for x24s next time.
Wed Nov 18
morning 315s-365-405 315x4 no-pause one arm cable rows 75lbx20 bw chins straight bar x14-5-1
* cycled up on carbs on my last meal. it worked. felt thick this morning. 405 was easier than yesterday afternoon. this is after only a 3hr nap. i had an extra 4 large apples without skin.
KF have you done any unilateral lower body lifts in your training such as BSS? or would that be too much of a drain wth all your squat volume?
i do bwx10s split squats but thats just when i need some muscle activation if im in a 13hr flight going on vacations. if you want to be strong on the squats, do squats. variations will be on the intensity.
Cool man ur a beast. Saw your original goal was to dunk two handed standing which you obviously destroyed a long time ago. What your next objective, 500+ squat before doing an explosive block? What do you feel your vert/squat limit is keeping under 210lbs(if such a limit exsists) ?
Also when and how did u start to get so low on your jumps? Two foot jumper and strength dominant but I noticed I get way lower than you
thanks. i tried going for a 225kg squat but found myself getting too fat just to keep gaining strength. i topped out at paused 475s at 210bw.
IMO, jumping 35"+ at anything over 190lb bw is an injury waiting to happen - i did not even try to measure my jumps at 210bw. i would have if i were still sub 10% fat at that weight.. not going to happen unless i juice up.
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