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Yesterday was my test after the first phase. I was able to get my bodyweight down to 143 from 146-147.  It felt good to be a bit leaner but I def could have been even leaner and stronger. I jumped about 1.5 to 2 inches higher than ever but I am still at least 3 to 5 inches from the rim. I think the program is effective but think it is very quadricep dominant.  I am sure that was part of the intention since much of the ability of the single leg jump is the absorption of high speed at the plant. However, I really felt it in only quads after awhile.  I followed the program to a T but last sunday I did way too much fitness stuff. I had to help a lady whose electric wheel chair broke and I pushed her about a mile. It was a helluva a workout and helped with weight loss but not ideal the week before peaking. Not sure how much that affected things since I did not jump until Friday. Legs felt it though and on the same day I did a lot of extra fitness stuff.

Any advice? I just dont have the power yet off of one leg at my weight and structure. Thanks.

I am on the second week Wednesday rest period. I have been following the program to a T but I have been doing some extra fitness work (interval sprints and martial arts training) for extra weight loss.  I am pretty sure at this point being light is one of the most important things for me in the single leg jump.  Even fresh and powerful, my single leg jump is poor when I am even a few pounds heavy.  Really trying to lean out on this program - not the best timing I am sure.  My body is beat up a bit from the bounds and I also from doing some extra jumps before I hit the bounds and weights.  I am excited for the two final "hard days".  I am assuming with the the recovery week I can expect to see some good gains by the test day...I sure hope so. I was 5 inches away from rim at my best before starting and July 1st is my goal to touch it. One thing I have already noticed is that I can tolerate a faster approach to the run up to my single leg without fear of buckling. Every now and then I drag my bag leg toe on the ground but the faster approach has helped a little. Any other tips on that? And Joel, what is different about the program now? I would love to see it. I am sure Raptor has some good insight as well. 

Good shit getting the drive and jump back.  I am really curious about what a typical cardio session for you looks like? I am still so caught up on cardio fatiguing my legs and converting to slow twitch. Especially guys like us since we are naturally good at endurance. Wouldnt it be better to avoid endurnace training at all costs? You said before about training with high frequency because otherwise your body wants to go back to enduraace, so it seems that including endurance would be sending mixed signals. Forgive me if you addressed this before, I am getting old (29 like you hahah) We are young bosses

Ok I looked over it and it makes sense. I read KellyB's article as well. Thanks. How about this theory then:

Knee caps- good athletes tend to have protruding knee caps. Maybe this relates to something about the patellar tendon function or just another charactersistic related to athleticism. I think part of it is having low body fat but the actual size seems to be bigger with some good athletes.   

Makes sense. I bullshit not that I thought that to be a potential reason but also there must be part of the genetic makeup of great athletes. Interesting though isnt it that the black athletes with hips producing power dont stimulate much growth of the gastroc/soleus. 

Everything you say makes sense, thanks. I will try the program to the T, but I plan on doing some light fitness on the other days to feel good mentally and expedite fat loss a bit. Eating wise I will stick to paleo.  I am about 4-6 inches from rim and I hope to touch it by July 1st.

-I have talked to Joel about the fact that the weights are before the plyo day and he said that they potentiate the nervous system. What do you think about that? I never feel better jump wise after weights and I am thinking reversing the days would be better?

-If this program worked so well for you why dont you do it again? Or modify it slightly or soemthing?

Thanks Raptor. 

Thanks for the response and I actually looked around and saw you have addressed that stuff before similarly so thanks for being cool and stating again.  What do you think about the fact that shorter guys should do deeper squats in order to move weight over the same range of motion as a taller guy doing half squats? Or does the shorter guy stick to half squats since that is the range of jumping anyways but they will have to just push way more weight since the leverages are not as advantages to producing power in sport movements? Then it becomes a question of how thick does a little mans torso need to get in order to support so much load to get their legs strong enough in a heavy half squat. I am overanalyzing like a mofo but being a little guy I have noticed that for me to drop ten pounds and squat 50-85 more will be needed but also tricky.

Darq,

I was looking over your old journal entries and I saw the part about 400m runs. I also heard about the logic from RJ.  Do you still believe the lactic acid increases stiffness?

Also I was trying to sort out how you decide on when to lift, when to jump, etc. throughout the week. I noticed you used to squat a lot more than jump at some times and vice versa others, even jumping a few days in a row. 

I am sorry if this has been addressed, I searched a lot and I ran out of time on these so I will be a nuissance and just ask!

I also discovered Rip started posting again and I am pumped about following his progress. Thanks again.