Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Topics - longvol

Pages: [1]
1
ADARQ & LanceSTS - Q&A / Overspeed
« on: February 28, 2013, 10:48:53 pm »
Adarq;

Found a forum post from you long back on CF.com and TNation where you talked about overspeed training and your experiences.

1. Could you reopen the video that you previously posted? It is now listed as private.
2. Which overspeed system did you use and could it be done solo (without assistance of a coach/another athlete/etc.)?
3. What were your overall experiences, how did you program it into the athletes' training, do you still use it (why or why not), etc.?



2
Strength, Power, Reactivity, & Speed Discussion / Lack of VJ progression
« on: May 30, 2011, 02:53:50 pm »
I've been a long time lurker of this site and am interested in some insights/thoughts from the folks here--

I started training like many here in my early/mid teens when I got a bit more serious about things. At the time I was 5'7" 155lbs. Played football, ran track, played bball/soccer for fun and all that. When I started, I was about 2-3" away from touching rim and it didn't matter much whether I had a running start or not.

I'll provide my basic stats from when I was a 100% beginner to now (approximately 7 years later):

Then:
5'7"
155-160lbs
Squat 275 a good bit above parallel
PC 170lbs
Conventional DL 315
100m: 11.78fat


5'9"-10"
175-80lbs
TDL: 515
PC: ~320
Squat: 440 below parallel
BP: 355
100m: 10.55fat

Most of my speed improvements have come from my first 30-40m or so--while I used to come from behind in short races, I now am caught from behind in short races.

With all of this, my vertical has improved by about the same amount as my height. I can now, on a good day, grab rim with one hand/dunk a tennis ball from a running 2 legged jump. I can't come close to touching from any 1 legged jumping and there is a tiny differential between my running and standing vertical.

How could this happen? While I don't compete in basketball nor do I plan on ever doing dunk contests, I've always wanted to be able to slam one solidly with two hands. At various points, I have thought it may have to do with ankle stiffness or lack of it--I do tend to collapse a bit on jumps and top speed is certainly not my forte (then again, I'm running much faster than most guys who can dunk and at not a very light weight).

I've done nearly every type of training conceivable at various points for varying lengths. Bro interval running + bodybuilding lifting, CFTS type training, etc. I've never really focused on my vertical, but I have done plyos at various points--from different types of bounding to depth jumps to pogo hops, etc. The only jumps that have seemed to consistently progress to some degree are single leg bounds (like LLLL or RRRR) and DBL bounds. Alternating bounds have somehow had little improvement, any type of VJ has had little to no improvement, etc.

Any ideas or thoughts would be greatly appreciated.

Pages: [1]