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Topics - CoolColJ

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I think he is 5'10" 175lbs
40.5 inch vertical and 44 running jump - kinda weird that he jumps well off 1 leg :)

64 1/8th inches box jump

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ever wondered what some of these pro dunker's verticals were? now you know :)
The last 2 got a 41.7 inch standing vertical - didn't expect that!

Also not that much of a difference between their standing and running like some other dunkers
41.7 vs 43.5 inches for Hamiliton :o
41.7 vs 44.5 for Currie
38.8 vs 40.5 for Staples

Unless the pad is really inflating their standing verticals....hmmmm
Although the running is on turf, but even then still not major difference, even if you add 2-3 inches

PJF's house is crazy... um he's rich...

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Nice podcast - some of his concepts have served me well

“If you jack up your tibialis, VMOs, hamstrings… your knees are gonna be a lot more protected for basketball.”

“Weak knees don’t come from weak hips. They come from too strong of hips relative to how strong your knees are.”

Knee Strength Measure: ATG-style Split Squat. Hamstring cover the calves without the back knee touching the floor.

Hip Strength Measure: Seated Good Morning. Abs to bench, thigh and torso in line.

“The higher the Seated Good Morning over the Split Squat, the less your knee can handle relative to hip.”

“Simply by increasing that muscle tissue (calves, quads, hamstrings, glutes), they’ll have more potential to jump high.”

Three Pillars: 1) Strength 2) Technique of Jumping and 3) Elasticity

“I think anybody can get to a 40-inch vertical with those three.”

“Anyone who can do 10,000 pain-free jumps with maximal intent, you might be able to get to a 40-inch vertical off that alone.”

“A lot of guys, from sprinting alone, will develop their hip flexors. But some guys, their hip flexors are too dang weak, they’re never gonna run fast until they jack up their hip flexors.”

“I think it’s one of the strongest bulletproofing things you can do is dunk with either hand and be able to land either leg first. I fixed so many cases of Jumper’s Knee with that alone.”

“If some dude is already jumping in his sport hundreds of times a week, I can do slow strength work and he’ll find I can jump higher because that’s his weak end of the spectrum (structure and strength).”

Why high rep: “A lot of guys… they’re not actually gonna be able to push their muscle to get stronger because the joint pain is gonna be in the way.”

“Charles Poliquin taught me that VMO is isolated in the very bottom 10 degrees and the very top 10 degrees.”

“For hip flexors, the simplest is to build where you can do a floor L-Sit off the ground (30 seconds).”

“I think most guys are in this state where they’re never really producing adaptation and they’re never really recovering from their shitty workouts.”

“My #1 strategy for getting an athlete conditioned: Let’s get you more athletic”

Ben Patrick on Instagram

Website for Athletic Truth Group

His YouTube channel

Pics, Videos, & Links / 5'9" Kroha dunks
« on: April 10, 2020, 12:59:24 am »
Around same height as me, well 2cm taller  176cm, and not particularly long armed, damn those dunks are hard for me on 8 feet let alone 10  :uhcomeon:

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It was the aim of the present study to expand on previous correlational analyses whichhave attempted to identify factors that influence performance of jumping, sprinting andchanging direction. This was achieved by employing a regression approach to obtainpredictor models which combined multiple anthropometric and biomechanicalvariables. Thirty rugby union players participated in the study (age: 24.2 ± 3.9yr;stature: 181.2 ± 6.6cm; mass: 94.2 ± 11.1kg). The athletes ability to sprint, jump andchange direction were assessed using a 30 m sprint-, vertical jump-, and 505 agility-test, respectively. Predictor variables were collected during maximum strength tests(1RM deadlift and squat) and performance of fast velocity resistance exercises (deadliftand jump squat) using sub-maximum loads (10 to 70% 1RM). Force, velocity, power and rate of force development values were measured during fast velocity exerciseswith the greatest value produced across the loads selected for further analysis.Anthropometric data, including lengths, widths and girths were collected using a 3Dbody scanner. Potential predictor variables were first identified using correlationalanalyses. Suitable variables were then regressed using a best subsets approach.Three factor models provided the most appropriate balance between explainedvariance and model complexity. Adjusted R2 values of 0.86, 0.82 and 0.67 wereobtained for sprint, jump and change of direction performance, respectively.Anthropometric measurements did not feature in any of the models due to their strongassociation with body mass. For each performance measure assessed, variance wasbest explained using maximum strength measures. Improvements in the models werethen obtained by including velocity and power values for jumping and springing, and byincluding rate of force development values for change of direction performance

results -

 Performance in the vertical jump was best explained by an athlete’s maximum
strength capabilities and their ability to develop high velocities, whereas, performance in the 5 m
sprint and 505 agility tests were best explained by maximum strength scores and RFD. Predictor
models for 10 m and 30 m sprints featured primarily maximum strength scores and mechanical

The results of this study demonstrate that a large amount of variance in performance of general
movement patterns common to most sports can be explained by an athlete’s relative maximum
strength and their ability to produce high outputs in certain biomechanical variables. Using the
adjusted coefficient of determination, between 70 to 80% of the variance in vertical jump, 10 m
sprint and 30 m sprint performance could be explained by relatively simple three factor models.
For the 505 agility and 5 m sprint tests the explained variance decreased to between 40 and 65%,
indicating that factors other than those assessed in the present study are important in determining
overall performance. More accurate models may require inclusion of technique related factors to
increase understanding of performance, particularly for the acceleration and change of direction
tasks. However, the higher within-individual variability measured in the 505 agility and 5 m
sprint tests may also have contributed to reduced explanatory power of the models.

 However, the vertical jump features a single discrete movement in which
performance is determined by the velocity at take-off, which is approximated very closely by the
peak velocity obtained during the movement (22). In contrast, performances in the 5 m sprint and
505 agility test are dependent upon a more complex series of movements which progressively
increase the velocity of the body. Due to the cause and effect relationship between take-off
velocity and performance in the vertical jump, it is unsurprising that the regression models
identified peak velocity as a primary factor, especially as the testing movements were outwardly
similar to the performance action. For the 10 m and 30 m sprints the regression models
highlighted the combination of strength and power values as the best predictors of performance.
As the distance of the sprint increases, velocity and therefore contact time with the ground
decreases (10). Mechanical power may reflect an athlete’s ability to generate substantial ground
eaction forces over short time periods and their capacity to store and release mechanical energy
(31), all of which would be important in influencing performance in these sprints.

Practical Applications
From the results of this study, it is clear that the relative maximum strength of an athlete is the
basic quality which determines their ability to perform many fundamental sporting tasks.
However, relative maximum strength in isolation only explained approximately 35 to 65% of the
variation in performance of the selected jump, sprint and change of direction tests. Greater
understanding and predictive ability can be obtained by combining normalized maximum
strength values with biomechanical variables measured during performance of explosive
resistance exercises. For certain tests such as the vertical jump and 30 m sprint, as much as 90%
of the variation (as measured by the unadjusted coefficient of determination) in performance of a
field based sports team can be explained by combining the most suitable strength and
biomechanical variables. The results also indicate that different biomechanical variables relate
more closely with performance in certain sporting tasks compared to others. Therefore,
contemporary training practices which include periodized programs aimed at developing
maximum strength and multiple sections of the force-velocity curve appear warranted. This
result also suggests that the general pre-occupation with mechanical power as a general
descriptor of all biomechanical variables representing explosive athletic movements may be
overly simplistic. In certain activities, the ability to displace relatively light resistances at high
velocities or develop high RFD values may be more important to success than developing large
amounts of mechanical power. Importantly, the results of this study also suggest that when an
athlete has reached optimum body mass for their sport, further improvements in strength and
power should be achieved whilst trying to limit changes in their mass; as it is the relative values
of these variables and not absolute values which effect performance. Future models may wish to
include technique related variables to enhance understanding of performance in tasks such as the
5 m sprint and change of direction tests where unexplained variance was still relatively high. In
addition, more advanced body composition modelling including proportionality and segmental
masses may provide data which combine more effectively with the force and velocity related
variables identified in the present study.

Pics, Videos, & Links / Daniel Kabeya - crazy rebound jump
« on: December 12, 2019, 04:35:04 am »
I've never seen anyone get higher each successive rebound jump in place like this

see 1:15
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highest near straight leg box jumps I have seen at 1:53
Not surprising as his standing vertical is well over 40 inches
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Pics, Videos, & Links / learn jump technique with Isaiah Rivera
« on: November 18, 2019, 07:02:03 am »
useful vid

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Pics, Videos, & Links / Gediminas Žitlinskas - serious boosties!
« on: November 02, 2019, 08:58:22 am »
At 5'9" and getting his head over the rim height, that's around 50+ inches  :ibjumping:

I know he lifts weights as he mentioned in one of his instagram posts

Finally really dunking. I have been quitely and patiently recovering and getting strength back. Heading to the end of heavy lifting, pleasantly surprised that I jumped well. Normally in strength phase there is a big decrease in vertical leap.
Don't care about the hashtags

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Pics, Videos, & Links / Dunks off vertical
« on: October 30, 2019, 02:38:30 am »
This guy has a vertical over 40 inches, front squats at least 315lbs, around 2xBW
and trap bar deadlift 405lbs x 7 @ 160lbs BW

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Box Jumps and Vertec tests from March 2019.
Box Jump measured at 64.25". At the time, the official record was 63.5". Currently 64.125"
Standing reach measured at 7’8” in March 2019.
Standing reach measured at 7’8.5” in June 2019 at The Dunk Camp with touches of 11'2.5" standing and 11'8" full approach. 42" and 47.5" Verticals

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Basically, learn the lifts, pile on as much muscle as your genetics allow for, then practise and drive neural efficiency

So if strength helps athletes, and strength is largely due to muscle mass increase after proficiency is gained, then neural efficiency in the lifts can be largely ignored to a point.
So just get your prime movers large

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