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@LBSS - i said for all sports the avg speed is higher except teams in T&F and by that I meant like a 4x1 team (100m relay) for example. Or the USA sprinting team something like that.

@acole14: Time your 30m or 60m dash with:
a) a three point stance with your foot behind the line, but your finger and arms in front of the line
b) bobsled start - with your heel on the line, standing like a wide receiver, and use some extra momentum as the guy in the video demonstrates.

Your times wil be different by at least 0.3s in the 30m, and up to 0.6s in the 60. my 40yd dash times are different by 0.5s with a one step hopping start

So it's very believable.

Take Fogt's 6.26 and do the following:
a) add RT - 0.15s - 6.41s
b) add difference between standing and a block start - 0.3s at least.
You're looking at a 6.7s 60 there.

Quote from: acole14 on November 10, 2013, 01:04:46 am

Start with the weights on the ground, then you can adjust your stance so you're in the best position before picking up the weights. It just takes a bit of adjustment but you should find a good position after a few attempts.

my god, i had never thought to do that before. genius.

I start with them on the ground for my single leg deadlifts (back foot on bench), makes more sense. Usually have to adjust my foot once by moving it forward.

Not sure what you mean by wide stance. how do you wide stance a BSS? you mean move your foot out forward more?

most complex dream ever....

Ok it started at the farmer's market, I went there with my dad and sister. I was really excited to show them this farmer's market, it was huge. They also had lots of candy, and once time in a dream I went to this farmer's market and ate candy here, i think, but I wanted sugar. I told my sister about the organic twizzler's but she said she hates twizzlers. So anyway, they go off and I do my own thing. I try out this free drink sample, it's some energy drink, but all it has in it that I can see is cacao powder. So I drink it but it's really gritty.

I decide to go to Trader Joe's real quick, to pick something up, so I take the metro there, it's only two stops away from where I am now. The first stop has a really foggy/scenic/eerie landscape, I was awed actually. The next stop was my stop, so I got off, got my thing, forget what it was though, and then just decide to go home. I get home and call my dad to tell him I'm home, but they arrive at the same time basically.

I now go to the backyard, it doesn't look like my house anymore either, and it's dark outside. A deer comes out of no where, then another, then another, except they are cat-like. I decide to hunt one of them to eat it later. I throw a tiny rock at one of the cats (these cats are larger than household cats), but I missed. I take a bigger rock and throw it and it almost falls down, as if losing consciousness. Then I throw one more but I miss. I attempt this one more time and I strike it again, causing the animal to stumble again. I decided to lay of the rocks and kill it quickly so it doesn't have to suffer anymore. I take a stick, that I will use as a knife, and get closer to it. But then it gets on the offensive, but since it's tired, I was not afraid. It lunges at me while hissing, with it's fierce bright yellow eyes angry. I slash the stick at the cat once and it's down now for good, but still moving. Then I take the stick to the neck, and try to kill it that way, but i went a bit too low. Regardless, the stick cut through the animal, so I decided to keep slashing it until I cut it's head off because it was in pain. So I finally did that, but I only severed like 80% or so but I assumed it was dead and I cut the main cords so I stopped.

Unfortunately, the meat did not smell appetizing at all. It smelled bad, had a sulphury smell I'd guess now, in my dream I wasn't sure what the smell was but not too appetizing. I have never hunted before so I wasn't sure if that was normal or not. Also after I killed it I thought about how I would skin it, I had never done that before but I thought i'd figure it out.

Anyway, I went inside to wash up. I went back out to check on my animal, but the cleaning lady of the house behind us took the animal and let it rest on a fallen tree in their yard, even though it was dead. There was a huge puddle all over the ground, from the rain, even though I don't remember it raining, and she said it was the blood of the cat. I said no, it was already there from the bat. I have no idea what bat I was referring to but there was a bat there that died and contributed to the pool of dark water in the backyard.

I am getting scared now as if i'll be in trouble, because she says the owner of the house will come out to examine this soon, I'm like high school age i think in this dream, or maybe my age, but i'm not confident. My friends are here, 6 friends, 3 males, 3 females. 3 couples actually. We're in the basement but in some hallway, that someone can see from the floor above. For some reason they decide to have sex, it's cool, we're all having fun.

The owner of that house comes in to look for us, but I think it was my dad too at the same time. He just misses us, my friends were still having sex but basically he couldn't see us from the floor above for some reason. We froze in complete silence as they searched for us. My friends were all naked and inside of each other...

Now it's time to escape. My friend Eric is here, and he tells me I can use his bike. I go to the backyard and there is this really nice mountain bike waiting for me. It's blue and black, and it's not an ordinary mountain bike. Both the front and back wheel can turn. I take it up and just escape from everything. I zoom through the trees in the side yard of my house, in near-darkness, i can barely see the floor but it's just good enough. Using the special wheels that both turn, I am able to skid and make sharper turns in the dirt. But then I realized I forgot my phone so I sprint back to the house, before realizing it's in my pocket. So I keep biking... i'm at the edge of the driveway and in my head I know it's my friend David's house. Have no idea how that happened, the side yard turned into Dave's house. And his dad is the one I was afraid of now. He's this big puerto-rican guy and my friend Dave always hit things from him to avoid getting in trouble.

I make a right turn with my bike and pedal fast. It's late at night now, around 8PM or so. All of a sudden the spedometer says 60mph, I have no idea how i'm going so fast. I make a left turn into a parking lot, a large parking lot with a building hosting the event I'm going to. (I did not plan to go to this event but I did at the same time...). Some semi-black girl is also riding a bike and asks me how I'm going so fast. I'm like I dno.

So I park my bike in the parking lot and the conference begins. I never got off my bike, it simply turned into a chair that can move around in any direction, and elevate itself off the floor somehow. It's a super-chair. I'm also indoors now somehow. My girlfriend is here at the conference, she's closeby but I'm not sitting next to her. The presenter is my TA for biomechanics class. He always acts a little pissed off which I find hilarious. He yelled at me though to move my chair, so I did, and got closer to my girlfriend. This place was packed by the way. I give her a kiss, it's a bit sloppy because i'm whispering in her ear at the same time how awesome she is, and that we got through everything that happened, but she made a upset-face because the kiss was sloppy but then I woke up.

And to comment on the idea that you can improve your vertical jump 10 inches in say 8 weeks...those particular numbers might not be likely, but 8 inches in 8 weeks is possible - the upperlimit imo is 1 inch per week. The problem is maintaining these results so that you can get say 20 inches in 20 weeks. That's what I've found not to happen to me in real life for a variety of reasons. After about 8 weeks it's difficult to maintain that upper limit.

Kelly Baggett's flying in four program aimed to improve vert 4 inches in 4 weeks. It works if you're consistent. If you're trying to train single legged jumping, running vert off of two, and standing vert, it gets complicated. That's been a big problem for me. Now i'm sprinting + jumping, which means I don't spend much time jumping at all. So i'm more in maintenance mode without admitting it to myself, and I don't have the neural drive or energy to attempt max jumping while sprinting and lifting as much as I do (not that much but enough). 

It's been nearly 5.5 years I'd say since I started training and I still haven't reached my goal (40'' running vertical off of one and two), which I very well know I CAN. I've gained maybe 6-10 consistent inches total on running vert (b/w 28/30 - 34/38inches), and maybe 4 on standing, but it's fluctuated depending on how much jumping I do. There are also mental blocks in my head, when I go to the rim I don't automatically expect to be able to get my whole hand over it (which puts me at a 37-38'' vert), mainly because I never do it often enough, mainly because I don't have the aggressive drive to do so.

I got very close to dunking off of one foot by just bounding and doing deadlifts in high school, at around 17-18yrs of age (22.5yrs old now). I was no where close off of two legs however. Then I decided to train two legged jumping since that was my weakness.

In my first two months of training, I gained 8 inches, in 8 weeks, or an entire hand's length, so maybe 7.5 inches. All I used was a deadlift machine in the gym (not even real deadlifts, but it's most similar to a trap bar deadlift), and I did 3x3 each time pretty much. No jumping at all. my SVJ skyrocketed, it was awesome. THen I decided I didn't want to get too "strong" since my lifts had gone up to 360lbs on that machine, so I stopped strength training and did more jumping again, and decided to do running vert and ditched standing.

The point is, be as consistent as possible, perhaps even narrow minded in your training.

Writing all this has been a nice reminder. Because every year I told myself, I'm dunking this winter . . . this spring . . . by August . . . and it hasn't happened, even though I have gotten my hand entirely ABOVE a 10ft rim on multiple occasions. It's mostly mental I'm sure, fatigue + just not enough self-motivation, and life getting in the way.

I also strongly believed I could reach my goal in a month's time, gain 2-4 inches in say 1 month. But over the years fatigue from school had me forget that aggressive drive. I still think if I focus on it entirely, I'll add 2 inches in the next 4 weeks. But with all the sprinting I'm doing, and focusing on strength, the vague idea I had in my head was, training this way will improve vert without jumping. I think it's mainly the lack of energy that has me stop being consistent.

it did a little, but jumping more often should have been and should be now my primary focus. I want to jump at least 2x a week, but I don't have the neural drive too, and I don't want to fatigue myself for my lifts, so I don't . . . see the cycle here?

pretty long rant of an article. He seems to be criticizing most vertical jump programs, rather than the concerted effort to improve a vertical leap. He also defines the vertical leap as a standing vertical leap.

Let's not overcomplicate things. If you want to dunk, train to jump higher, once you're there, practice the skills necessary to make dunks look beautiful. If you improve your running vertical jump off of one leg, or two legs, you will be more likely to throw down a powerful dunk.

I do agree though that standing vertical jump training may not be necessary to improve your ability to dunk off of two feet in a game, and the two aren't always related. Many times they're not.

yea I guess, 2 inches of the wrist above the rim will help produce a SLAM dunk as opposed to just a dunk that barely gets in.

hahahahaha, thanks man.