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Messages - vag

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4921
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: March 07, 2010, 02:13:43 pm »
About runups.
I am puting here 2 vids that are the dunks collections of last spring&summer.
Its interesting because you can see the runup change in time:
- The 4:3 videos are from April to July , i was weight training until end of May i think. I was doing Kelly's ultimate split , 3xweek using 5x5 all the time and no plyos at all. My bodyweight is ~187.
- The 16:9 videos are end of July and beginning of August , about 1,5 to 2 months without lifting , with extended dunking sessions every week and leaned down to ~175lbs.
You can clearly see the shift from dropsteps & 1-2 step jumps to full and mor explosive runups.
Im very interested on your comments/observations about my jumping form...

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

<a href="http://www.youtube.com/watch?v=hmrI_7zfxOE" target="_blank">http://www.youtube.com/watch?v=hmrI_7zfxOE</a>

4922
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: March 06, 2010, 08:16:30 pm »
Quote from: adarqui on March 06, 2010, 04:00:56 pm
damn.. sux that it made everything go haywire, but don't give in, the 31" fluid jumps were good.

just try and keep that stuff out of your mind until after you're done with the 1-2 step runups... literally give 3 step runups a "who gives a shit" mentality..

it's kind of like, when I would coach people on their ten yard dash. some people run it in 8 steps, their leg turnover looks like a machine gun, but they aren't going anywhere. So we work on bringing them down to 6 steps in the ten. Some people instantly run better 10 yard dash times, others get slower times. For the people who run slower times, it takes a few weeks and then they are fine, but initially they feel like crap.

peace man

Yes , it was just like that. And i knew it when it was happening too. I tried to empty my mind but couldnt.
Its ok , as i said i need to take a step back to improve runups. Those fluid jumps felt so good. The idea of having them constantly is sick!

4923
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: March 06, 2010, 09:48:42 am »
6 March 2010

10' rim jumps.

BW@session : ~187

Weather was 9'celsium and rather strong wind, but its gonna get worse so took the chance.
Also calves were very sore from Friday. Weird soreness too , mostly at the upper part of calves.

Warmup = dynamic warmup + bunch of low-mid effort jumps

1x5 SVJs : 25,5 to 26,5

3x5 RVJs :
Big fail , thinking about runup ruined my session.
I was trying to do 2-3 max jumps ( 1 or 2 step runups ) and then 2-3 full runup jumps each set.
Weirdly , i couldnt get my normal max jumps... like someone deleted them from my mind.
My normal max aproach ( 1 or 2 steps ) felt like shit , i was geting 28'' to 29''.
My 3 steps approach felt like allways , a bit out of coordination and clumsy plant, geting 29'' to 30''.
I got 2 good full runup jumps that felt really fluid , i got easy 31+'' on those , and feeling i could do much better.

4924
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: March 05, 2010, 04:42:38 am »
Quote from: adarqui on March 04, 2010, 11:59:13 pm
Quote from: vag on March 04, 2010, 02:34:57 pm

4 March 2010

Wanted to go to the gym but got stuck in work... GRRRR
Then wanted to go do rim jumps but it rained... GRRRRRRRRRRRRRR!!!

i feel your pain.

Yes , especially the rain part was very painful.
It was a great day , warm and dry , sun etc... It rained only for 5 minutes , when i was getting redy to go to the park.
Not even a heavy rain , just a little spray to ruin my session.
Today its sunny again , but now im sore from yesterday's workout  :-\

4925
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: March 04, 2010, 02:34:57 pm »
4 March 2010

Wanted to go to the gym but got stuck in work... GRRRR
Then wanted to go do rim jumps but it rained... GRRRRRRRRRRRRRR!!!

BW@session: ~188

BW squats :
10xnormal squats ( both legs down )
6xsingle leg on parallel height box
4xsingle leg on below parallel box
2xsingle leg with hand assisting
Full single leg BW SQUATS ( no hands assistance , MSEM style, rest between reps ~1' , rest between sets 5' ) :
3sets x 4 reps , 1 rep = 1 for each leg
Like allways on single leg drills , left leg is much stronger.
full single leg BW squat on left leg = ~90%
full single leg BW squat on left leg = ~100% , 1 out of 2 is failure.


3x8 single leg BW king-deadlifts

3x20 single leg calf raises

4926
Performance Training Blog / Re: Making Progress: Mind-Muscle Link
« on: March 04, 2010, 07:24:24 am »
Quote from: brucelee on March 04, 2010, 07:20:12 am
A lot of these techniques can be applied by watching porn to increase sexual prowess.


dont forget to eat c-porn-flakes as supplement! :D

4927
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: March 03, 2010, 03:05:03 pm »

3 March 2010

Kelly's "The 7 day vertical jump cure" routine.
My usual lower body stretch routine.

4928
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: March 02, 2010, 03:07:26 pm »

2 March 2010

Kelly's "The 7 day vertical jump cure" routine.
My usual lower body stretch routine.

Quads VERY sore , as if i did 5x5 squating.
Abs sore too.
Glutes , hams, calves perfect.

cowed thanks :D

4929
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: March 01, 2010, 05:37:32 pm »
Quote from: adarqui on March 01, 2010, 05:17:44 pm
nice man.. you can beat your age..

improve that run up + keep progressing strength/reactivity and you will get it.

New big focus : runups!
I was neglecting them because i get higher with 2 steps.
So although knowing its wrong , i prefered not to practice/improve full runups , but get the max jump i could each time ( with 2 steps ) and chase PRs.
So ill take a step back , forget that i can get 1-2'' higher and will do only full runup RVJs from now on.

4930
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: March 01, 2010, 04:18:31 pm »

1 March 2010

9'8'' dunk session.
Weight at session : ~187lbs
Weather was ok , rather dry and not too cold , 12 Celsium degrees.

Session was good , i was getting up easy.
Didnt expect that after all that endurance oriented ski week.

http://www.youtube.com/watch?v=aArCZJYF68A
(dont forget to watch it in 720p )

At the end of the clip there is a miss that i think i was 11 to 11,5 inches above 9'8''
That is a 32'' to 32,5'' RVJ , with the ball in hands!!!

Good shit... :D


4931
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: February 28, 2010, 07:42:59 am »

Back :D
Austria was awesome, both on and off the slopes.
Quads are tight as hell , shins hurt from the ski boots , but its all fine.
Weird stuff : i was eating like a pig and drinking like an alcoholic , i expected to come back heavier and with more fat.
Yet , i left at ~187lbs - 35,5'' waist and came back ~185lbs - 35''.
Maybe its water , or maybe skiing down slopes at [ 10500ft - 5 degrees F ] is the shit!


Quote from: cowed77 on February 26, 2010, 03:47:29 pm
vids vids  ;D
looks like vert is gonna kick age's ass!

Weather is becoming more and more hot and dry here , gonna have new dunk vids soon.
Vert has to be 36 to beat age , to be realistic i dont see that happening this summer ( or any summer , LOL ).
I am consistent at 31+ now , i think the best i can do is 33 ( in my best day/effort ), im hoping to get to 33-consistent/35-max this summer.

4932
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: February 19, 2010, 04:17:34 pm »
Quote from: adarqui on February 19, 2010, 02:55:59 pm
nice man have a good time.
Thanks , hope all go great.

Quote from: adarqui on February 19, 2010, 02:55:59 pm
when you come back, keep implementing these things you've been doing and set some new PR's.
Sure thing , spring is coming , dunking time!
MSEM + PRs + hard dunks FTW :D

Quote from: adarqui on February 19, 2010, 02:55:59 pm

man i could never jump on a slippery court, that's rugged.
The final plant area was totaly dry and clear. But the runup was on wet so shoes were wet too :-\
So i was feeling afraid to push my legs 100% on runup but it was pure 100% efforts at takeoff.
Still it went great, I could even claim RVJ PRs :
Some jumps i considered 31'' were touching the rim 6'' below my highest finger point , but my hand was not vertical , it had some angle. But wasnt filming so cant claim it. No hurrys , it can wait a couple of weeks...


4933
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: February 19, 2010, 12:15:24 pm »

19 February 2010

Vertical jump testing

Weight at session : ~190,5lbs
Jumping on concrete, 10' rim.

Warmup : Dynamic warmup 5' + few medium effort jumps

2x5 Standing Vertical Jumps : Average = max = 26,5''
2x5 Running Vertical Jumps :  Average 31'' , maximum ~31,5''

SVJ = ~2'' below PR , RVJ = 0,5'' below PR
Pretty happy with this session for the following reasons:

1) Havent done rim jumps from 6 January!
2) Court was wet and a bit muddy , the only clear spot was the final landing point so i couldnt push my runup steps.
3) RVJs felt good , and 31'' was easier than ever, 30'' was almost efortless.
4) SVJ - RVJ gap = 5''

Now off for 1 week skiing in the alps , hope my quads wont become a 537% slow-twich! :D




4934
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: February 17, 2010, 01:57:47 pm »

17 February 2010

Kelly's "The 7 day vertical jump cure" routine.
My usual lower body stretch routine.

Tomorrow the weather is supposed to be good , if so ill go dunking...

4935
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: February 15, 2010, 02:28:24 pm »

15 February 2010

Vertical jump testing.

Weight at session : 190,5

Still too cold and windy so couldn't do rim jumps, in my house again  :-\

10' dynamic warmup

1x5 18'' depth jumps ( CNS boosting shit , or maybe unneeded fatigue? )

1x5 SVJs : average 25,5'' , max 26,5''
1x5 dropstep jumps : average 27'' , max 28''
2x5 1 step lead-in jumps : 28 1/3'' , max 29 1/4''

Flight-tastic!!!!

Cant do running jumps because there is not enough room for runup.
I can do 2-step RVJs but ceiling is at 30'' and i need my head! :D


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