Adarq.org

Not sure if any brother at adarq joined the web session by Jacob; it was Jackwood who notified me by his email-listing.

The whole sharing is nearly 1.5 hours long,  and I did wrote down some key point which I personally find interesting:


- Important to stretch the shoulder,  He suggest trainer to stretch the shoulder joint, so that arm swing can go back further and swing up harder.  Also try to elongate the arm by extending it upward.  An inch is a inch.

- Doing plyometric movement in between set of heavy explosive lifting. Jacob emphasis on adding in 1 or 2 reps of depth jump kind of exercise in between set of heavy lift (squat/deadlift) to keep the CNS in firing mode.

- Review your own jump pattern via video and identified your best Joint angle/range during a jump,  and adopt that angle in your squat.  In other words, no need to do parallel or ATF squat if following his Jumpmanual  routine.  (he insure us that ATG or parallel in useful in other expect, but not for his routine.

Those are the 3 key messages which is new or I had lost focus on.  Not sure what you guys think.

Due to coming Chinese New year Holiday, the gym will be close for a few days and messing my up schedule.

I was looking at my plan and I need to swap thing around.

Mon - Plyo
Tue - Core & Upper
Wed - Light Reaction Drill
Thu - Intensive Strength (3 hrs)
Fri - Full Rest
Sat - Core & Upper
Sun - Light Reaction Drill

that was the original master plan..
(2 rest days rest for CNS, and 3 days rest for Big muscle group)

However, I with the gym close schedule,  I am looking in to Swap things around for week 2 as follow.


----------------------------------Week 1
Mon - Plyo
Tue - Core & Upper
Wed - Light Reaction Drill
Thu - Intensive Strength (3 hrs)
Fri - Full Rest
Sat - Core & Upper
Sun - Light Reaction Drill
Sun - Intensive Strength (3 hrs)
---------------------------------week 2
Mon - Full Rest
Tue - Core & Upper
Wed - Plyo
Thu - Full Rest
Fri - Core & Upper
Sat - Light Reaction Drill


To put it simple,  I am just wondering, after an extreme intensive strength session, is 2 days enough time for recovery?  like a session on Sunday after one at Thursday



sorry i am not sure if i am clear on what i am asking.. hope some one can help.

Slipped the ball in once.. but did not record..

Try like 20 more attempt... and this is a miss.. but as close as it get for now.



Video Uploaded:
https://vimeo.com/77374898

Cross linked from my Journal.  Hoping some one can help out...

130906 Electric Shock like pain at the leg!!!!!!!!!!!!!!!!!
Electric SHOCK ATTACK on my left leg Knee up to thigh. Felt like some sort of nerve attack.  Starting last week, I have been experiencing some sudden electric Shock attack feeling on my left leg.  It comes with no warning... some time while sitting at the computer, some time during TV when I extend my leg on sofa.  It came all of the sudden, and it lasted for 2-3 sec only.  Unlike "charlie horse" which I can pin point the muscle and rub it... it felt like a cranked up Physio electric simulator machine with high current sending though my leg.  It used to attack me once a day or once every 2nd day only... but since yesterday, it has been shocking me much more.

3-4 times yesterday. And this morning 3 times already. 

I am worried, is this the end of my vertical training adventure started since 2006? 

I had already visit a General Doctor this morning, which he admit he have no idea what is going on. 
A refer letter is given to me for a visit to an orthopedic bone doctor who I will be visit in a few hours.

could it be the excessive Hang Clean I am doing? the continuous 1 rep max attempt in dead-lift & squat?
or the Skip Lunch & drink milk trying to lose weight get lean practice..
or the continuous bad sleeping pattern with me waking up at 3-4 am everyday for no reason...

I don know... I just know that i want to at least slam-dunk before I have to put an end to this long journey..

if any one have any experience or suggestion, please let me know.

I thought some one might benefit from this, so I copy and paste this from my journal.

130807 Q&A Session with Jack W & Joel S on facebook:

ScoobyC:
i have been training for vert for 6 yrs. Able to squat and deadlift just over 2x BW. Also completed ur program for both in season and off season. My vert did increase. However i am still missing 1~2 inch in order to get my first dunk. I am a 2 foot jumper. And recently i note that my 2 step approch 2 foot jump have the same height as my 4 steps full run approach. I figure something is wrong in my jump. I am not able to gain any height from the extra run up. Could u give me some suvgestion on how to go from here? All I need is that extra inch or 2.
i am getting old at 33 yrs old with a body fat of about 14%

Joel Smith:
Scooby, I would need to see a video of your jump, but I am guessing two things might be the case:
1 you are more of a power jumper, with a BF of 14%,
and also, you might lack the ability/skill to properly lower and convert your center of mass from horizontal to vertical over high speed. basically, there is a speed threshold where you can no longer convert horizontal speed to vertical effectively
this may mean that you utilize more of a jump stop style takeoff than a sweeping left/right or right/left takeoff. you will have to spend more time practicing off of a longer approach to improve your long approach jump. you will also want to practice jumping using intentionally more speed than you can handle, so long as you keep your technique together

Jack Woodrup:
Scooby, Nearly missed you there.
My thoughts on what you have said. One, 14% bodyfat could be dropped down to 8-9% through diet changes and maybe some sprint intervals which would definitely help. Strength doesn't seem to be a problem but from what you describe your reactive strength or technique is holding you back (and you are right, based on your picture you are damn close). Without knowing your exact program I would look at adding in some more skipping based drills such as 123 jumps etc to your workout to help you get more efficient off the run, as well as more dunk practice of course. You should definitely be getting more inches off the run up so that suggests that is where your extra inches will come.

ScoobyC:
Thanks joe and jack. I am uploading that video as i type this. thanks for both of ur suggestion. i would like to add that when i preform two foor jump. i tend to take a little hop into a jump. aften i feel like i am using gravity as a force to load my leg before take off. i feel that if i am using gravity instead of activly pulling myself down to load up my jump, it will limit my max vert. would that be a reason?

Video:
<a href="http://www.youtube.com/watch?v=NVBNMIYBBGs" target="_blank">http://www.youtube.com/watch?v=NVBNMIYBBGs</a>

Joel Smith:
ScoobyC, you do have more of a jump stop mechanism as I expected. This will often tend to typecast someone as a "power jumper", in order to really get up off of a longer approach, you are going to have to work on perfecting how to lower your center of gravity in a jump. Instead of waiting for the last step to lower, you will want the process ot begin 2-3 steps out... sometimes more. This is the case with Olympic long jumpers. they will lower the most drastically in the last step, but the process begins with a few strides to go.


Scooby Conclusion:
Same as dropping a rubber ball from a height, with only gravity helping, the ball can not get high.  If the ball can be thrown hard downward with additional force, the ball will shoot much higher.
Now, due to my jump stopping before the jump approach, the only additional power is from Gravity itself, the more free I am able to drop myself into a jump, the higher I get, but there is only so much gravity avaliable.  So, here is what Joel suggested.



PS. After initial test of this approach, I try to keep my chest upand slowly lower myself into the jump.... so I thought I did that, but after video review, I notice I am still leaning forward, right when I decide to RUN toward the rim during my first step....  testing will continue.

Quoted from : http://www.charlespoliquin.com/ArticlesMultimedia/Articles/PrinterFriendly.aspx?ID=866&lang=EN

"Doing fast and slow work in the same workout will be counterproductive. Training slow teaches your body to move slowly, but that doesn’t mean there’s not a time when slower
movements will help you make gains in size and strength. The point is that these cycles need to be strategically planned and the body needs to be structurally balanced. Strength and balance provide the building blocks for teaching the body to move fast and jump high."

Message: Fast Lift and Slow lift should not be preformed on the same day, or same training block, it should be cycled.


Correct me if I am wrong, my limited knowledge told me to squat fast and avoid grinding up slowly during squat training.  Train for power with speed; squat Fast down and up in a control manner.  When you see yourself grinding up, it is near time to stop, unless I am trying to develop 1RM.

So, here I am... I train with the powerlifting background, with weight going up gradually until i can not squat.
To avoid squatting slow, I do my squat in following method:

Pure warm up - slow speed, focus on range of movment
20% - 60% 1RM -reactive squat speed, quick down quick up
60%-70% 1RM - Paused Squat, but explode up from the bottom
80%-90% 1RM - Regular Powerlifting Squat, No pause, Ok speed and try to rebound from the bottom up
100% 1RM - Either Grind up or Fail....
(total about 8-10 set of squat)

I am wondering if the way I am training is good.... to train for vert. 

P.S.
I took the time to review Vertical Jump Bible, and saw few Kelly's routine incorporate Jump squat and Full squat on the same day also.... so... um.. what do you guys think?



BTW.... an update of my recent jump attempt..
finally Wrist is so close to the rim.

http://www.youtube.com/watch?v=SohpZJGyGAE&feature=youtube_gdata_player

Tested by 3 person in this vid

387lbs at 180lbs...
ugly form..
http://vimeo.com/54116617