Adarq.org

alot of people dont like it, but try proper box squatting, at first with slightly above parallel box.  Great for teaching good sit back and engaging the hips IMO , atleast if you plan to do a  low bar power squat, which is what id reccomend considering your lack of mobility especially, and most white boys would prob benefit from it anyways and less technical

yea, but for ankle stiffness purposes you think low box DJs should be at a target?  shouldnt really matter i think

update, my favored more specific way to set up the JackM split

Strength block   8 Weeks

Workout A performed on mondays

Warmup- get sweaty, mobiliy, and make sure to finish with hip flexors stretch and then solid glute activation such as advanced glute bridges

1)Stiffness exercise- for ankle stiffness and warmup purposes
Weeks 1-4- High pogo jumps 3x5
Weeks 4-8- low box depth jumps 3x5

2) Max jumps - DLRVJ or SVJ- 8-16 total at rim or similar target, or dunk attempts
2B)(optional) 2-4 sprints or single leg bounds

3) Advanced glute bridge- 2x15 with 3 second pause at top OR 1 min of ISO hold

4) Squat- 3x5, jumps of 20 pounds , starting with last set being 80% of your estimated 1RM, add 10lbs every week if the last set is owned, if last reps are not very fast only add 5lbs, if last reps are poor form or fail repeat weight next week

5) Glute ham raise- 18-24 reps, add weight if needed
5B) standing calf raises 3x8-10, weight on big toe


Workout B- performed on Thursday or Friday

Warmup

1)Stiffness exercise- for ankle stiffness and warmup purposes
Weeks 1-4- High pogo jumps 3x5
Weeks 4-8- low box depth jumps 3x5

2) Max jumps - DLRVJ or SVJ- 8-16 total at rim or similar target, or dunk attempts
2B)(optional) 2-4 sprints or single leg bounds

3) Bulgarian Split squats with 3 second holds at bottom- 3x6, focus on form and crushing the glutes and slowly add weight either barbell or dumbbell

4) Squat- 3x5    20lbs less than heaviest set from workout A

5) Glute ham raise- 18-24 reps, add weight if needed
5B) standing calf raises 3x8-10, weight on big toe


after 8 weeks of strength is up, take a workout day off , then


Explosive block- 3-4 weeks  

workout A

warmup

1)depth jumps x 10 at target

2)DLRVJ or SVJ - 4-8

3)Depth jumps at target x 10

3b) optional sprints or bounds x 2-4

4) 4-8 x 5 weighted jump squats- rhythmic

5) Advanced glute bridge 2x15 or 1 min iso hold

6)Squat 3x5  20lbs less than your last heaviest squat set

7) GHR 3x6 unweighted
7b) optional calf raises 3x10


workout B

good warmup (GLUTES)

1)DLRVJ or SVJ x 4-8

2) (optional) squat or back raise stim a few sets

3) get more PRs and dunk or what not

4) ok, get some more PRs  aim for 15-30 total jumps depending on how it is going


OPTIONAL through whole program- wednesdays and/or Saturdays do kellys 7 day VJ cure, great for glutes/core and mobility purposes!

after 3-4 weeks of this and getting PRs,  take a workout off and start strength block again, REPEAT



Anyways, not rocket science, but IMO pretty solid setup that can take most trainees pretty far

any thoughts??

darq, what is your form of income these days?  Besides the crack game

make sure if your doing step ups to try to not use the opposite leg..also try bulgarian split squats they are killer

cool set up adarq, you should make a more detailed version in your performance log, something similar to the jackm split post maybe? IDk just a thought

i thought your doing vert again shortly?

Bulgarian split squats are a good exercise that takes alot of the LB out of it

looks like a cool exercise though, good job