Adarq.org

yeah well ill be the guniea pig for this template  , I'm thinkin something lik this but any suggestions or whateva aer welcome.

Session 1                                        Session 2

d-warmup+ankle stiffness               d-warmup+ankle stiffness

DJ 15 from 12"-24" box                   S/L Bounds

DLRVJ 3x7                                       SLRVJ 3x7

SLRVJ 3x7                                       DLRVJ 3x7

Squat XxX?                                      Squat XxX?

BB step-up 12" box XxX?                  BB step-up 12" box XxX?

 BB Jumpsquats XxX?                        Lunge jumps XxX

I added two squats in both (becauses of the love i have for this excercise  ) and when there is an emphasis lift i chose an exlposive assistance lift, i think Lunge jumps are a good EA excercise form S/L becuase of balance and hip extension. And im using jumping as a good plyo excercise.Yay or Nay?

what do you guys think in regards to the involvment of the hamstrings in the vertical jump. I think in the 2 legged jump it is relatively small becuase there is no knee flexion (only extension) so all involvement of the hams would come from hip extension. In sprinting there is a degree of knee flexion at the end of each stride which engage's the hams (the hams are also engaded from hip extension) but im wondering if this is the same on a SLRVJ. I have NEVER done a Glute ham raise EVER, and as my glutes, quads calves etc. get stronger i feel my hams get weaker. Whenever i try a SLRVJ i feel a bit of a cramp/pull in my ham and it gets really saw and fatigued. I think this is a factor in why my SLRVJ as been decreasing (aswell as other factors). My training started with my one foot always > then my two foot. As i could touch 11' off one foot my two foot was about 10'6", know my two foot is about 10'11" and my one foot is 10'9" or less, it sucks becuase i used to be able to cradle dunk and all that shit off one now sometimes i cant even dunk of one......what i want know is if GHR's would HELP get back my one foot back to where it was if not more......soz for the long post.

lolz...in the first vid he's just not touching the net with a bent arm, he goes to 10' and fully reaches out to get about an inch of net 13ft is just a ridiculous claim, retards MIGHT believe 11' but definetly NOT over that, about 10'1"-10'6" IMO.......i kinda feel sorry for this guy....he's so convinced

sick workout man...killed it.. the 10'5" touch is gud must of felt great just 11 more inches to a pr  , i always get killer motviation for vert training when my vert is great or pr'd or whateva......i get depressed and demotivated when vert = shit.

Man that vid of you dribbling is fu*cking sick. How did u get handles like that? I've tried a whole bunch of different shit to improve my handles and nothing seems to happen....there are some killer crossovers in that man, i would hate to guard you, do people say anything when they drivde past? ,
 
if only u could get your vert back as easy as your handles 

sooooo, stuff like stim/potention from squats like 5x1 or 2x3 with re-reacking of bar could have a greater effect AFTER increasing 1RM through whatever set/rep scheme. Is this what you mean darq?

sorry to pick at your brain....

also can MSEM be done more then once a week, and can it effectly increase 1RM? or is it mainly for temporary stimulation?

again sorry for the brain picking 

I wanna know what people think of this new article by Kelly B,

http://www.higher-faster-sports.com/nonfunctionalmyth.html

What i understood it as, no matter what your set/rep sheme is, train hard and eat well and results will come.

Hey, this forum looks great, I'v been training for VJ for about three years now,

I started on all that jumpsoles and air alert B.S! and for the last 2 years through reading and learning info
on forums like these I've incresed my vert to from not being able to touch the ring to aboout a 11' touch. I did this through increasing my Squat from about ~100kg to 125kg for a 5rm as well as increasing explosiveness through jumps squats and stuff and through shock. (i have real bad genetics, right now my maximum running vertical is the same as my drop step vertical, DLRVJ)

Country = Australia
Age = 16
Height = 6'3"
Reach = bout 8'2"
Squat = 125x5
Weight = 85kg

ps. Adarqui is the man (no homo)