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Strength, Power, Reactivity, & Speed Discussion / Re: Importance of Low Body Fat Percentage When Jumping

« on: April 03, 2012, 04:28:49 am »

Another example is when I weigh in before testing at 78kg as opposed to 81kg. I know I'm in for a PR or close to it since I'm only 3kg lighter. I know that could be muscle, fat or water weight, but essentially, the lighter you are, the higher you're going to jump.

At the elite level, having next to no fat is probably one of the best ways to optimise your power output, I'm guessing...

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Strength, Power, Reactivity, & Speed Discussion / Importance of Low Body Fat Percentage When Jumping

« on: April 03, 2012, 02:47:07 am »

All the elite jumpers, i.e. MJ, ACB Jr, Leonel have one major thing in common. They have a ridiculously low BFP. Someone told me that MJ was considered clinically anorexic with his BFP of 3% at one stage (obviously wasn't...).

I think there's a lot of emphasis on strength and reactivity training and not enough about getting ripped. There's this guy I train with. Same height. Same reach. Weaker than me. I weigh 80kg he weighs 72kg. He gets up higher than I do because he's skinny as. I have a higher muscle percentage but also a higher BFP.

I think people need to be aiming for <9% if they're serious about getting to 40-50".

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Strength, Power, Reactivity, & Speed Discussion / Re: Would you guys recommend I deadlift instead of RDL?

« on: April 03, 2012, 02:41:07 am »

Quote from: Raptor on March 24, 2012, 03:46:49 pm

I don't know. When I get from full knee extension to about 25 degrees of flexion "something" moves on the lateral side of the knee, in that "hole" of the knee.

Probably just some loose cartilage in the knee. Common with jumping athletes. Shouldn't affect your jumping or squatting ability if you're warm.

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Program Review / Re: Smolov Tips?

« on: December 26, 2011, 03:31:25 pm »

Quote from: nba8340 on December 26, 2011, 01:09:41 am

make sure to warm up well before each session, stay mobile and flexible, if you start getting pain in areas play it smart, don't try to keep pushing through and through it.

possibly use a box of some sort each time you squat to make sure your hitting depth from session to session. It's easy to start trying to drive the lifts up and not realize your squatting much more shallow

Quote from: Harvey M. on December 25, 2011, 06:00:06 pm
Quote from: acole14 on December 25, 2011, 07:43:47 am
I can't figure out if you're trolling or are actually serious about this.Why would anyone recklessly ignore the sensible, FREE advice you've been getting?

One day you'll be ready for this, but not yet. Increased injury risk is a huge reason for you not to do Smolov that hasn't been mentioned in much detail (although that's because of the incredibly obvious preceding reason, that you're not strong enough and are still a beginner). Given that you said you want to avoid injury, but you also want quick gains, just follow the advice of the other guys here, they clearly know what they're talking about. If nothing else, read the top line of the forum page header!!! INTELLIGENT TRAINING: a critical aspect of success, not reckless training that is unnecessarily tough and also increases injury risk.

(Although if the other posts haven't convinced you, then you're probably not even reading this thread anymore)

Yeah, I've been having trouble with the depth on some of the heavier squats. If I can find a box I'll use one, cheers.

No, I'm reading it alright. But I'm still waiting for Smolov advice. If you want to lecture me about my poor decisions, PM me. Keep this on topic.

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Program Review / Re: Smolov Tips?

« on: December 25, 2011, 06:00:06 pm »

Quote from: acole14 on December 25, 2011, 07:43:47 am

I can't figure out if you're trolling or are actually serious about this.Why would anyone recklessly ignore the sensible, FREE advice you've been getting?

One day you'll be ready for this, but not yet. Increased injury risk is a huge reason for you not to do Smolov that hasn't been mentioned in much detail (although that's because of the incredibly obvious preceding reason, that you're not strong enough and are still a beginner). Given that you said you want to avoid injury, but you also want quick gains, just follow the advice of the other guys here, they clearly know what they're talking about. If nothing else, read the top line of the forum page header!!! INTELLIGENT TRAINING: a critical aspect of success, not reckless training that is unnecessarily tough and also increases injury risk.

(Although if the other posts haven't convinced you, then you're probably not even reading this thread anymore)

No, I'm reading it alright. But I'm still waiting for Smolov advice. If you want to lecture me about my poor decisions, PM me. Keep this on topic.

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Volleyball / Re: Beach Volleyball Stuff

« on: December 24, 2011, 02:35:50 am »

I play both indoor and beach. I haven't really done a lot of beach though, and I tell you what. Jumping on the sand is incredibly hard at first. Basically, the one thing I like to keep in mind is jump upwards not forwards, and swing your arms hard (important to get your non-hitting arm up nice and high to spot the ball).

Beach is great for your vertical though. Immediately, your vertical will go down, but after a while it'll skyrocket. Your calves will develop a lot also.

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Basketball / Re: LA clippers aka Lob city is the real deal this year!

« on: December 24, 2011, 01:54:18 am »

Saw those last night. Black Griffin got the no.8 and no.1 dunk of the day with that lob.

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Program Review / Re: Smolov Tips?

« on: December 24, 2011, 01:47:14 am »

Quote from: Fat And Furious on December 24, 2011, 12:34:14 am

Bro if you are are as serious about training as you say you are - then you need to get some 2.5s and 1.25 plates and a pair of 20s. It's xmas give yourself a gift man. Also I wasn't aware that smolov doesn't require 2.5 and 5kg jumps?!

I'm aware. But it'd be difficult doing SS to constantly be upping the weight at the moment. It would have to be +10 PR's each time. My birthday's in January, so I'll be getting 2 2.5s and a couple 10s. Should be enough to get me through this first Smolov cycle.

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Program Review / Re: Smolov Tips?

« on: December 23, 2011, 07:53:27 pm »

Quote

But seriously why are you even asking for our advice when you refuse to listen?

I asked for advice on Smolov. Not what I should be doing. You've given me no advice on Smolov yet.

Whether it's the smartest thing to be doing now or not, I'm doing Smolov and that's final. Sure, maybe SS would have been a better option for me. But there are some restraints that prevent me from making a PR every workout. For instance, I don't have 2.5kg weights, let alone 1.25kg weights. I have 90kg in weight plates and right now I've got fucking ankle weights strapped to the barbell to make up the weight. I'm not saying my current setup is going to work for Smolov all that well, but I'll be able to make use of what I have better.

Now, I'm going to do Smolov. I don't care if we can't be friends because I didn't take your advice. I don't care if you think I'm being ignorant.

If you want to help me, give me some tips for Smolov.

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Program Review / Re: Smolov Tips?

« on: December 22, 2011, 07:59:19 pm »

I'm used to doing more than 3x5 everyday. I did 4x5 2 days ago during Smolov and that was only half the workout. If I fail Smolov miserably, go ahead and talk shit. Just at least give me a chance, fuck.

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Program Review / Re: Smolov Tips?

« on: December 21, 2011, 07:42:49 pm »

By detrimental, I mean it's either going to injure me or not make me improve. If it's going to make me improve, what's the issue? There's no way it could be detrimental if I'm looking for some quick strength. And I honestly don't see 3x5 that challenging at all.

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Program Review / Re: Smolov Tips?

« on: December 21, 2011, 07:12:19 pm »

Well, the way I see it is that Smolov was designed to give big gains in a small time frame. Yeah, so was starting strength and whatnot, but I'm up for a real challenge. It's more of a mental test for me as it is a physical test. When I'm done? Maybe I'll do it again? Maybe I'll do something more jump-related.

If by me completing Smolov will be detramental to my training. Speak now. Otherwise, I don't see why you're not encouraging me.

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