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So before our last game a team mate asked me to pump up his ball and as I was doing so, I missed a crazy put back dunk off a free-throw miss. I was livid. And i imagine that's the kind of thing you get up to in games. Ive never felt so inspired/impressed at having (almost) witnessed something on teh court before. There is something special about dunking in a game. One day i'll experience it too!

too much weight. dangerous for back, low benefit. less weight, more jump.

I cud post a vid of 20kg (empty bar), 60kg, 90kg and the other 100kg set but they all pretty much the same. i wasnt much for jumping today. my aim is to add 2.5kg per week from here and end up at 2x6x115kg by the end of this 6 week JS block. I don't believe this exercise will do anyhting good tbh but im gonna try it anyway. wud rather not do them if using lighter weight though, there are better ways to waste time!

Might move my workout schedules to accomodate for basketball as follows :-

Wed - Heavy squat, dunks/RFD work (jump squats etc), basketball game
Friday - Volume squat
Sunday - Light squat, basketball training

Hopefully that works better than 4 training days i've been on with back-to-back sunday and monday.

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I want to start losing some weight again too. Might start tomorrow though, i need to dig myself out of this recovery hole first and as a result I've been sleeping badly.

FBS 3x100
BS 15x90 (PR)
BP 3x6x77.5

Squat notes: 
lite day

Upper notes:
Tried push presses. Dont think we're gonna work out. We need different things. PPs need stability and rock rolid core. I can't provide that. It wasn't meant to b.

2 hours playing basketball at training. Im not happy with my game on either side of the court, damn unfit and zombie like (cue ali mummy impression of foreman). Cant wait to start dunking again, i miss being able to dunk with ease.

There was a guy on pendlay's forum who was doing jump squats with 140kg and everyone told him it was a bad idea. I wonder how it turned out for him.

I never got hte point of doing jump squats with a lot of dip. It seems to me that using light weight is a consequence of wanting too much depth. When i tried them, they just felt so unnatural as a movement. Plus what's the point of using all the momentum out of the bottom towards the jump? The jump itself is a seperate part and if that's what you want or need to train then might as well cut depth there. I can't help feel i'll get more carry over by using minimal dip for jump squats as well as heavy partial squats. Maybe they'll re-inforce each other and make each other better too? It's pretty exciting to explore this. i'll give it a solid 6 weeks and we'll see what it did for my game..

For training that 'reaction time' thing , i would suppose Lance's 1-2 jump squat is a good idea.

How do you reason? Reaction time is innate - It's not something that can be trained up. You're wired a certain way from birth. Probably. Maybe it's more plastic at adolescence than adulthood though but there isnt much to do about it. But accepting my reaction as is, how can I improve my game time performance given the limitation?

Consider I can do a SVJ dunk given enough dip (=time) but game time, i dont have the luxury to do that because by the time i've dipped down someone else has already beat me to the ball and has finished retrieving it while i'm just getting up. Or got the shot off before i block him. And what ends up happening is, I compensate for my reaction time and try to jump lower but quicker which means less dip. That's the part im trying to address - because if i can get up with a heavy barbell with a small or minimal dip i can def do the same, quicker and higher, sans barbell.

Im not worried about my back with this exercise because 100kg doesn't challenge my back (i do calf raises with 200kg and walk out front squats with 170kg..). I feel i can land safely with it, especially since my back is vertical non these non dip jump squats. The main concern I have is not hitting my head at hte top of my rack because i have the chinup bar and/or lat attachment in the way! I cud do them outside the rack but that makes me queasy in case something goes wrong, esp jumping 100kg without being able to dump the bar :/ So we'll see. Will be conservative and make the weight go up so i dont jump too high.

Btw i wouldnt take those coaches recommendation too literally. Your boy KB tells people do do JS with 45lb because he knows his main audience wud get themselves into trouble if left to work it out themselves. I have a friend who managed to improve his leap doing jump squats with 120kg. He hurt himself doing them too but he shudnt have been using that weight considering i doubt he cud do a proper squat with 90kg..