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Messages - swatts

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I was eluding to the variation in contribution during CM vs non CM jumping. 

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You cant really say they dont/do contribute a certain percentage until you define the type of vertical jump that is being performed....


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Introduce Yourself / Re: Norwegian Girl
« on: February 23, 2011, 11:00:22 pm »
Just out of curiosity, what are your sprint times likes (10m fly,30,60,100,200 ect.)?

What are the pbs in LJ and HJ at these days? 



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Creatine.

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Pics, Videos, & Links / Re: The Motivational Thread
« on: January 18, 2011, 03:37:39 pm »
Always found this inspiring..

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


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Mixed Martial Arts / Capoeira MMA
« on: December 26, 2010, 10:44:47 pm »
Unreal Knockout !

<a href="http://www.youtube.com/watch?v=l6oiADjOdFg" target="_blank">http://www.youtube.com/watch?v=l6oiADjOdFg</a>

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This movie could have been a wholelot better if the fight scenes were where improved... laughed my ass off when wally knocks that guy out with a kidney punch.... Though Christian bale's acting more than makes up for any shortcomings

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 Basically your performing the skill (RVJ) in which you are attempting to increase specific with poor technique for a training benefit.... you might get away with it for a while with a running two foot vertical but it would be detrimental almost immediately with a running one foot vertical  jump..

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risks heavily outweigh any possible benefits...

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I would say overloading speed to more than what your used to is very risky, and becomes very technical if one wants to avoid injury. If your a one foot jumper and you try doing this over-speed jumping, i could see frequent planting way ahead of your COM and getting foot/ankle/knee problems. Also I believe run-up speed also has a relationship with rate of force development/peak power output. if you run super fast, id think your GCT would be reduced and you might have trouble applying much force to the ground and end up getting little lift..


Ive seen a number of coaches recommenced jumping or sprinting(2-3deg) down inclines to develop eccentric properties.
 http://www.hurdlecentral.com/Docs/HJ/Bourne_SpecificStrengthDevelopmentInHJ.pdf 

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Introduce Yourself / Re: One more inch
« on: November 22, 2010, 02:29:03 pm »
I emailed Adam on this and basically it's full speed sprints on Monday with a walk back rest and 75% sprints on Fridays.  I have the relevant portion of the email below followed by the full email if you want to see that.  In the template it says to walk back for a recovery.  The question I was asking was on week 1 which only had 80 meter sprints x 8, but they are increased to 100 meters in week 2 and on. 

Excerpt:

3) In the "Intermediate explosive" program you have listed 8x80 uphill sprints before a workout essentially based on squatting and stiff leg deadlifts.  I see no % max listed on the uphill sprints so does that mean you should sprint at full speed?  Wouldn't sprinting 80 meters uphill 8 times at full speed wear you out before squatting?

Anything under 100m will be at 100%, with near full recovery between sprints.  Proper recovery, and your squat should be fine. 



Full email:
    I just bought a copy of vertfreak.  I have a few questions...

    1)  In choosing between the "strength based" and "explosive based" workouts the primary test seems to be subtracting a running jump from a standing vertical jump.  I have really bad form on my jump and always have and my running jump has consistently been 2" higher than my standing jump.  For example, when my standing vertical was 20" my running vertical was 22."  Now my standing vertical is 30" and my running vertical is 32".  I am trying to work on my form but I don't know if I can do it without a coach physically present...My question is, should I always just select the "explosive based" workout based on the test provided?


Go on the test provided.. If you feel that form is really the deciding factor in WHY your numbers are what they are, then go with Strength.


    2) In the program I don't see any practice jumping (just doing regular approach jumps) scheduled into the workouts, at least not in "intermediate explosive".  Everything I have ever read says that you should practice jumping.  I am wondering how often you think you should practice jumping built in the confines of your workout and if you could give a set s and rep ranges.


Practice jumps come into play during phase 3, as there is no use "practicing approaches" when you are out of shape/not in the shape we want you at... You can also do practice jumps after phase 3 for a couple weeks to concentrate on form before getting into another cycle.


    3) In the "Intermediate explosive" program you have listed 8x80 uphill sprints before a workout essentially based on squatting and stiff leg deadlifts.  I see no % max listed on the uphill sprints so does that mean you should sprint at full speed?  Wouldn't sprinting 80 meters uphill 8 times at full speed wear you out before squatting?

Anything under 100m will be at 100%, with near full recovery between sprints.  Proper recovery, and your squat should be fine. 
 

    4)  I see no discussion of post-activation potentiation in the vertfreak program.  I was wondering if you recommend doing altitude drops or depth jumps in between sets of squats...


Phase II and Phase III should have drops and jumps for you, but these will take place in the workout portion prior to weights, I personally don't recommend DJs between squatting unless you are on a VERY light explosive phasing.


    5)  Are there only 6 workouts?  Basically I see i.  Beginner strength based ii.  Beginner explosive based iii. intermediate strength based iv. intermediate explosive based v. advanced strength based vi. advanced explosive based.


For weight training that is correct,  but there are three combo's available (BW/Medball/Weights)  and also the program obviously will base itself on your strength numbers.  I think you will be pleased with the periodized training system.



8x80m at 100%, even up a hill, is pretty crazy for a beginner, I would scratch that and go with some shorter stuff at a much lower volume. I highly doubt you will be able to maintain intensity for 8x80m, if you do it, think about doing them on a grassy hill, that'll go a long way to preserving your legs.. walkback for the rest interval!?! that is also rather crazy, General rule of thumb when doing a speed workout is 1 min recovery for every 10m @ 100%.

I personally think a more appropriate workout to start out with would be along the lines of 10x10m or 6x20m, definitely under 150m of speed volume to start with.. for hills something like 5x30m.

Also unless your looking to make general fitness gains or work on speed endurance qualities, i think 80m is a little too far for hills.

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<a href="http://www.youtube.com/watch?v=Vvqs7-0QeZI" target="_blank">http://www.youtube.com/watch?v=Vvqs7-0QeZI</a>

Box jumps like these still impress the hell outta me ^_^

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Introduce Yourself / Re: One more inch
« on: November 21, 2010, 03:40:13 pm »
I would recommended you reevaluate your speed session. It is pretty crazy to ask your body to rattle off 8x 100's at a high intensity in one day. Even an elite sprinter would have trouble with a session like that. Personally I would struggle to over 500m of speed volume in an entire week..

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Pics, Videos, & Links / Re: beast
« on: November 12, 2010, 12:23:47 pm »
now that's a depth jump haha

<a href="http://www.youtube.com/watch?v=WtGWbmNX0S4" target="_blank">http://www.youtube.com/watch?v=WtGWbmNX0S4</a>

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