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Yeh I bet you're heaps faster now especially if you are the same bodyweight now as you were back than.

Gym:

Track warmup

Depth jumps@24'': 2x6

Power clean: Warmup, 1x60kgs, 2x80kgs, 2x85kgs, 90kgs fail x 2, 1x85kgs

Jump squats: 1x6@16kgs, 1x6@32kgs, 1x5@48kgs, 1x6@16kgs

DB swing: 1x8@16kgs, 3x6@27.5kgs, 1x8@16kgs

RDL: 1x6@60kgs, 1x6@100kgs, 1x4@140kgs  , 1x5@100kgs

Chin-ups, core etc., foam roll

Failed at 90kgs power clean today. Just didn't have the timing down right. Annoyed because 85kgs felt fairly easy. Might need to work on my technique a bit more before I can increase the weight.

Jumps 2:

4 SVJs

5 DSVJs

3 DLRVJs

4 SLRVJs

I had to go to crowed courts to jump today but damn, the extra height I get from the adrenaline of playing semi-intense half-court games is huge. I think I got nearly 36'' on one drop-step with the only real warmup being 10mins of 4v4. Running and standing verts were all near PR levels as well. It'd be great to be able to recreate the exact effect when I go for PRs.

I get PR level jumps after playing aggressive defense 3 on 3 basketball. I get so hot and "fluid" that I'm at the top level of athleticism at that point. It makes a HUGE difference, I never get this warmed up during my regular warmups.

i don't play basketball, but when i can play something competitive -- or race someone -- before jumping, it's always better. unfortunately my gym is too small and too rife with crossfitters and boot campers for that to be viable day in and day out.

Exactly^^^

1 on 1 with aggressive defense works best, but you gotta go at it for 2 games up to 11 or so in order to really be warmed up.

I wonder if playing aggressive D, besides getting you warmed up, also improves lower ab activation for a short while, since you're staying in that hip hinge position when you defend, and you need to keep your low abs contracted well in order not to fall backwards (obviously you will let your chest down a bit as well but still)

Just light activity over last few days, stretching/foam rolling, Epsom baths etc. Played basketball few nights ago as well.

You're on Epsom bath salts? Have you ate anybody's face off yet?

But seriously, since when did you start doing KB swings?

Jumps at 10':

4 SVJs, best 35'', equal  :



5 DSVJs, best 36'', 



4 DLRVJs, best was shit, ~36''

No SLRVJs (except few practice ones not worth posting)

Video of SVJ, DSVJ and DL:

<a href="http://www.youtube.com/watch?v=7MvNmV2txcY" target="_blank">http://www.youtube.com/watch?v=7MvNmV2txcY</a>

Pretty happy with 35'' SVJ and 36'' DSVJ today. Running verts were no good though. I felt a bit of patellofemoral pain while doing them, and subconsciously my body was just completely shutting down my run-up in order to protect itself. So I decided to not push the running jumps. It's annoying because it's only a mild discomfort rather than persisting pain, it goes away completely after I stop so I don't think it's acute or severe tendinitis. Right now I've got full ROM, no swelling, no pain walking or anything like that so I don't think it's too bad.

Having said that, I don't want this getting worse to the point where it develops into more severe jumper's knee so I'm going to change up my training plan I've been doing over the last few months. It's been getting me gains but I don't want to risk contracting any chronic knee problems because of the high jumping volume.

Since it's only running jumps that seems to give me the discomfort, I think it'd be wise to cut ME jumping out for at least 4 weeks. Sprinting and squatting do not give me any problems so I'll continue doing those (although I am wary that just because an activity doesn't give you pain doesn't mean that it's not aggravating the problem). I'm fairly sure it isn't but I'll be very cautious in the meantime and monitor any pain or swelling during/after squats/sprints (usually there isn't any).

I think I might have changed course a bit anyway as I probably need more raw strength in all muscle groups; this might be a good time to rest my knees from jumping while focusing on building more strength. Mainly through squat but also hamstring exercises like GHR and RDL.

However, I don't want to lose all the explosive strength I have built up so I'll continue to do explosive work that doesn't give me any pain (i.e. anything but jumps). Basically sprints, low level plyos like pogos, tucks, depth drops, KB swings and light cleans (to work on form and reduce load on knees).

Working on putting together a program, will post it up later. It'll probably revolve around Lance's recent post (http://www.adarq.org/forum/lancests-performance-blog/training-posts/) with 3x squat a week (heavy triple, heavy 1x6, volume) with hamstring and explosive exercises thrown in.

TL;DR: Knee is hurting a bit during ME jumps so going into a strength phase and taking out jumps

Yeah they were pretty pathetic. It is frustrating, the only time it flares up is right when I go for a max DL or SL jump.