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Messages - JackW

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1
Program Review / Re: BOINGVERT
« on: April 04, 2012, 10:35:15 am »
Does it have any individualization?

No

2
Program Review / Re: BOINGVERT
« on: April 01, 2012, 09:15:02 pm »
I have a copy but I have not done a review due to conflict of interest. The program itself is all bodyweight exercises so for an athlete with strength limitations it might not be the most suitable choice. Plus it recently went up dramatically in price (I paid $30 something bucks and now I think it is about $90).

What I will say is that it is a well thought out program with some logical progressions. There are some interesting uses of some isometric exercises in there too which Shawn Myszka and I spoke about but I don't have that much experience using them in the manner suggested so I can't say how effective they would be. Shawn is a pretty smart guy though so I am sure they would offer some benefits.

3
Article & Video Discussion / Re: Vertical Jumping Article
« on: March 25, 2012, 09:07:27 pm »
I liked the article Joel. I got sick of all the Thou's by the end thou(gh).  :D

4
I posted on my facebook page last week how happy I was to see Gerald Green back in the NBA. That dunk is absolutely fucking off the charts ridiculous. TO do that in a dunkig exhibition would be something, to do it in an NBA game, off an alley oop with defenders nearby - that just blows my mind.

5
Pics, Videos, & Links / Re: Jack Woodrup Jumping Video
« on: March 10, 2012, 01:35:27 am »
When I was younger I played in the ABA (level below our NBL), but now I just enjoy the run.  ;D

6
Pics, Videos, & Links / Re: Jack Woodrup Jumping Video
« on: March 08, 2012, 08:01:05 pm »
Haha, it's cool to see someone jumping at MSAC. What night/s do you play?

Edit: Nice jumps BTW

Thanks for that Acole!

The original video from 2010 was shot at MSAC but the one from yesterday was at Boorondara Sports Complex (BSC) in Balwyn. I play a half court pick up game Tuesday mornings at MSAC with a bunch of friends (old guys basketball) and I play A-Grade on Thursday nights at Balwyn. I was feeling quite good after my game last night so I thought I would test out the legs.

7
Pics, Videos, & Links / Re: Jack Woodrup Jumping Video
« on: March 08, 2012, 05:42:47 pm »
Thanks LBSS. That first one felt really great. I was surprised myself by how much spring I got off the floor on it.

8
Pics, Videos, & Links / New Jack Woodrup Jumping Video
« on: March 08, 2012, 07:55:44 am »
Hi Guys

I just made a new jumping video after my basketball game tonight. I turn 37 tomorrow and despite not doing any real jump specific training for quite a while now I was actually jumping pretty well.

Anyway guys, here is my video, for a guy my age I am both pleasantly surprised and happy with how the hops are holding up.

http://www.youtube.com/watch?v=wNB8NqadAu4&list=UUdI-m5fA_yG1FWisJyKfunw&index=1&feature=plcp

If you compare this one to my older one you will see a much improved run up which I think comes down to the fact my knees are much better than they were in 2010. I credit the front squats with that. Since I started using the front squat harness they are holding up much better.

Cheers

Jack


9
It is Westside. We know those guys love their box jumps.

10
Interesting article Scooby except the study on Olympic weight lifters versus sprinters and other track athletes is a bit of a myth. I would also wonder if the 400 pound westside guy has a 42 inch standing vertical or is it actually just a 42 inch box jump.

I am not knocking powerlifitng here, just asking a few questions about that article.

JW

11
Pics, Videos, & Links / Re: Jump LOWER bands
« on: January 03, 2012, 07:39:04 pm »
I don't use the power jumper for attaching bands in the power rack.  :o I use regular jumpstretch bands. The main reasons I use the lightened setup in the weight room more than the regular bands at the bottom setup are that I beleive for jumping and running that the eccentric strength developed via plyos and sprints carries over much better running and jumping (funnily enough this should come as no big surprise), and that the extra eccentric load of bands in the power rack tends to cause more soreness (longer recovery).

As a result I use the band resistance sparingly or with lighter loads for more explosive movements when I am trying to reduce the impact on an athletes joints (if they are playing a lot of sport for example, but are already pretty strong I might incorporate fast and explosive speed squats with the bands as a means of developing explosive strength without using more jumping drills).

One final reason I use the lightened setup more is that I don't feel the need to be as precise with the weights. Here is an example in my own training. I do a lot of heavy front squat singles. I worked up to 6 singles at 165kg but was really struggling to increase the load past that. SO I started doing 4 singles with 165 and then another 4 using lightened band setup but with an extra 20-30kg on the bar. A month later I was able to 5-6 singles with 175kg.

I didn't put too much scientific thought into this, I just slapped some extra plates on and then added the bands to help me out at the bottom. Getting used to the extra weight in your hands and the gradual reduction of band assistance really forces you to accelerate up through the lift which seems to have helped up my strength nicely.

 


12
Pics, Videos, & Links / Re: Jump LOWER bands
« on: January 02, 2012, 08:57:36 pm »
Just some thoughts about bands and the power jumper.

I use bands in both a lightened setup with them connected to the top of the power rack, and also for accomodating resistance/increased eccentric with them connected at the bottom.  I use them in conjunction with chains and regular weights. How I use them is depends on what the person needs but in the weight room I tend to use them more in the lightened fashion (i.e. hooked to the top so they assist at the bottom of the lift and that assistance decreases as you come up).

With the power jumper, I have said many times that I am a big fan, but I always perform 1 or 2 sets without it at the end for reasons you mention Avishek. Same goes for weight vest or any type of resisted running or jumping exercises (so sprints as well). I am not sure it would really matter though because I am a big advocate of doing plenty of max effort running and jumping to ensure good form regardless of what you are doing in your formal training sessions.

The reason I like the power jumper so much is that it is great for developing eccentric strength without necessarily putting as much impact on the joints from things like depth jumps and altitude landings. Each time you do a rep the bands force you to work just a little harder to stabilize the eccentric portion of the jump. Like anything the immediate effect won't generally blow you away but over time you definitely see some good improvements in that eccentric strength.

Now I don't work with enough people, nor have I done proper split testing with power jumper groups and non power jumper groups to validate this, so this is just my observations, but using the Myotest you do see some good improvements in CGT on both 1 and 2 leg jumps without the need for traditional plyos from using the power jumper.

Also it is light and portable and you can do a lot of different types of jumps with it, and it is cheap. A bit of light resisted jumping is a tried and proven method for vertical jump improvement. The power jumper is a cheap and effective way to incorporate this. Yes you still need to get your strength up, stay lean blah blah blah, but as far as training tools go, I think this is definitely one of the better ones.

13
Article & Video Discussion / Re: Training Tools that make u laugh
« on: October 13, 2011, 11:17:03 pm »
That is gold Scooby.

14
Hi Scooby

You are correct about the exercises I listed starting with your feet on the ground. It is the exercise that need a low amount of CGT that I tend to not use them for. Box jumps, seated jumps etc have higher CGT's. In the coming weeks I was planning on shooting a video of a sample weight vest workout as a follow up to my earlier weight vest video. However if you are looking at the exercise on the site already you should be able to put something together fairly easily. Also as a side note whenever I do resisted jumping I like to always do the last set without the resistance. You should have some potentiation from the resistance and I like to teach the body what it is like to move at a faster rate from that potentiation. It might only be a minor thing in the total scheme of your training but I think the last set unencumbered is a good thing to do.

Regards

Jack

15
I have a number of vests in my gym and use them regularly. For jumping drills I prefer things like box jumps, seated jumps, paused jumps and generally jumps that don't have a high eccentric component or require low GCT. I also use them extensively for upper body work (chins, dips and push ups).

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