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Messages - BT

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ADARQ & LanceSTS - Q&A / Re: One-leg strength jumping exercises
« on: August 08, 2011, 11:49:16 am »
You need to teach your body to accept a high amount of force in the plant, so the best thing is to overload that movement by bounding and sprinting. Also, the stronger you are the less you're going to experience that since the muscles will be able to lock and hold that leg "straight" (prevent knee collapse).

Gotcha, I may use some of my court time sprinting up and down the court jumping from as far out as I can. Hopefully that and the leg sessions in the gym will stop this from happening in the future  :headbang:

ADARQ & LanceSTS - Q&A / One-leg strength jumping exercises
« on: August 08, 2011, 07:51:32 am »
I've just read Raptors One-leg running jump - reactive vs strength jumping article and realized that I'm a total reaction jumper. Great for dunks comps and all but when it comes to game situations, i.e dunking on fast breaks I find my leg gives out if I'm really trying to get up there.  Its like my mind is saying dunk and my leg is saying fuck you, thus resulting in a totally uncoordinated dunk attempt where I only get 3 inches of the ground.

What exercises should I be working on to help me become more of a complete jumper?. 

Introduce Yourself / Re: Whats up
« on: August 08, 2011, 04:15:25 am »
Thanks for the tips. I only Ball between 1-2 hours each session but I plan to cut down anyway, probably stick to Saturday, Monday and Wednesdays. Get in the gym on Tuesday and Friday to work my legs then press ups, pull ups and sit ups to keep my endurance up on Thursdays and Sundays. Not sure what my standing vertical is but I can grab the ring with two hands, it use to be higher but I don't train my two feet jump any more. 1 foot running I can get maybe around 4 inchs below my wrist, again use to be higher. I'm not really concerned at the moment though with gaining anything as far as jumping goes, Not sure if you've seen a LA Lights streetball dunk comp but the hoops are 9 foot. I just want to be stronger and have more endurance when I'm out there on the court, if I play well, get a few in game dunks, I could get selected to the Allstar team and then have to play against (I think) Ballup? or who ever they bring out so I want to be in the best shape I can possibly be in.

I know squats would help me the most as far as explosiveness goes but is there any non lifting exercise I can do?, just in case I can't make it to the gym.

ADARQ & LanceSTS - Q&A / Re: Easing into it
« on: August 08, 2011, 01:25:56 am »
thanks for the tips, I'll be starting my program today and let you know how things progress.

ADARQ & LanceSTS - Q&A / Easing into it
« on: August 06, 2011, 02:20:14 pm »
Ok so I haven't done any real training for at least 3 years, (apart from balling that is) and I'm a little worried I'll over do it or worse injure myself if I go to hard. I've got 2 1/2 months until a big streetball competition here and I'm wanting to increase my first step, indurance and strength in my legs as much as possible in the time that I have. When it comes to programs I'm usually pretty good at sticking with them so any advise won't be waste of time. Just need a little direction as to where I should start as far as what exercises to do and how many reps I should be doing to start with.

I've added a sig below for reference as to age, weight, experience etc.


Introduce Yourself / Whats up
« on: August 06, 2011, 12:04:35 pm »
Whats up everyone, thought I'd post up some info in here about myself first before I start asking for advice. I've got a this big streetball tournament/dunk comp coming up October 23rd and I'm looking to make the most out of my time until then. Really looking at strengthening my legs and gaining explosiveness. I know its only a few months away but I'd be happy with any sort of gains.

AGE:     34yrs old

HEIGHT:     6ft

WEIGHT:    Whats 77kg in lbs?


BODY TYPE:     i say slim my wife says skinny.

GOALS:       increase leg strength, explosiveness, indurance and a consistant jump.

CURRENT ABILITY:    1 foot jumper, can dunk easily after warming up, 2 hand, 1 hand

INJURY HISTORY:  3 knee opps almost 10 years ago. Doesn't really affect me any more.

TRAINING HISTORY & ACHIEVEMENTS:     Played Div 2 Ball in NewZealand a few years back


BRIEF OVERVIEW OF CURRENT DIET: Since moving to indonesia a few years back mainly fried chicken and rice.

IMPORTANT ACTIVITIES: I work out of home.

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