It's been awhile since I've been in this log, but you've really increased you vert, sickk!! I just saw those oop dunk attempts, you looked really high on those jumps!! Beast M0de
Peace
Thanks rip, that vid was from back in october/november though. Got a high ankle sprain 4 days after that vid, wasn't able to do anything for a while. But I've built my squat up and am finally ready to start dong intense vert training again. I think I have the strength for 40+ now.
Ahh, shitt that suckss..
You've built your strength up, but unless you have maintained your reactive ability, the strength won't help much, immediately. But with some time the gains will show, you'll need to be practicing jumping frequently, honing the technique, you'll also need to have plyos in your training; tuck jumps, pogos, etc. Strength alone won't get you to 40, but once you get your reactive ability to a high level, you'll be flying.
goodluck!!
After the injury I couldn't do any training at all for a few weeks, then I could squat, then I could do light jumping, just now can I do intense plyos/anything. So up until now I've worked on gaining my squat back and then some up to ~2.25xbw.
Yea my vert always sucks unless I'm doing tons of reactive and explosive work. Before I got injured I had been jumping my highest ever for literally only like 2 weeks... I got to enjoy it for two weeks then just got shit on. I had been doing the same stuff for a while then adarq made 'The ARowe Block' for me. I set pr's like crazy and my vert went up 4" in only a few weeks.
That's what I plan on doing now so hopefully it won't take long at all. My peak vert in that video was ~37.5" and my squat to bw ratio was about .15 lower than it is now so I'm hoping that extra strength will be enough for 40+.
The ARowe Block
RATIO = volume:strength/power:rvj peak session = 1:2:1
Session 1: Volume
- warmp
- sprint warmup
- sprints : 20's (~3-5x)
- dj (18-24") : 4 x 5 (24") or 4 x 8 (18")
- squat : 3 x 5
- lunge : 3 x 5 each
- light calf raise: 4 x 5
- core
- stretch
Session 2 : Power
- warmup
- sprint warmup
- sprints : 10-20 yards - to fire up
- jumps : 2 step & vert
- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
- Pogos: 4 x 5 MAX EFFORT
- REA squat : 4 x 3 (40%)
- MSEM squat: 2 x 4 (~90%)
- lunge : 3 x 3
- core
- stretch
Session 3 : Power
- warmup
- sprint warmup
- sprints : 10-20 yards - to fire up
- jumps : 3 step
- MR DL BOUND (vertical emphasis): 4 x 10-20 MAX EFFORT, ridiculously powerful armswing
- Pogos: 4 x 5 MAX EFFORT
- REA squat : 4 x 3 (40%)
- C1: MSEM squat: 1 x 6 (~80%)
- C1: jump squat : 2 x 2 (30%)
- C1-stuff: 2 rotations (so 2 sets of msem squat, 4 sets of jump squats)
- lunge : 3 x 3
- core
- stretch
session 4: rvj session & vert
- warmup really good, progress into max SVJ's, then into max RVJ's (or just max RVJ's if that's your goal)
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