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Members Area => Progress Journals & Experimental Routines => Topic started by: jumperer on August 05, 2015, 10:34:13 pm

Title: Recovery from quadricep tendonitis
Post by: jumperer on August 05, 2015, 10:34:13 pm
hello all, am gonna start a log to document my progress to a 40 inch vert. my current obstacle is chronic quadricep tendonitis in my left knee. i've had it for almost 5 months now, and i've been out of training for a month now. i developed it from jumping off one foot for a few months. i naturally am a two foot jumper that plants RL with a stronger right foot, but my friend convinced me that it was easier to dunk off one foot. i wish i never started jumping off one foot though, my knee wouldve been fine if i just stuck to jumping off two. did anyone have this condition also or have any advice for me?
Title: Re: Recovery from quadricep tendonitis
Post by: ChrisM on August 05, 2015, 10:37:00 pm
Stretch, ice, compress. After every lifting or jumping session. Stretch each day after a light warmup.

Im near convinced most cases on tendinitis are because people are too tight.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 05, 2015, 10:41:20 pm
Stretch, ice, compress. After every lifting or jumping session. Stretch each day after a light warmup.

Im near convinced most cases on tendinitis are because people are too tight.

am currently resting, but im looking for some exercises the gym i can do that wont further irritate my knee. ive stopped using ice too, theres no inflammation anymore and theres only slight pain now.

i believe the reason i got the quadricep tendonitis though was that i was too quad dominant to be jumping off one foot. off two feet i was fine, but having too much power from your quads jumping off one foot probably leads to knee pain
Title: Re: Recovery from quadricep tendonitis
Post by: ChrisM on August 06, 2015, 12:15:00 am
Idk. Im incredibly quad dominant and jump off one all the time in games.

The ice isnt just for current inflammation or pain...its proactive. As for exercises that dont hurt, I usually push through it. You have to learn the difference between pain thats damaging and pain that wont cause further problems. Its different for each person. The only switch Ive made is going light on regular lunges and focusing the heavier stuff on reverse lunges or BSS. They seem to bother me less.

Again tho, how often do you stretch? And how thorough?  IT band HAS to be stetched.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 06, 2015, 12:39:14 am
i was fine jumping off one foot in game before, but it started hurting when i started exclusively trying to jump off one. i would just have dunk sessions and only practice only going off one foot. i stretch almost daily, been working on stretching my quads the most. yes, i stretch my IT band, and have been working to open up my hips too.
Title: Re: Recovery from quadricep tendonitis
Post by: ChrisM on August 06, 2015, 12:52:41 am
Have you had it looked at? Ive strained mune before and it felt similar to bad tendinitis.
Title: Re: Recovery from quadricep tendonitis
Post by: Merrick on August 06, 2015, 01:49:48 am
That's true.  In game jumps are hardly ever really 100% max effort, unlike jump sessions when you perform each jump after a brief rest with no in-game obstacles.  Actual running SL jumps in a max effort jump session is different and more intense than max effort lay ups off 1 leg in game.

Chris's advice on stretching and icing are good though.  I would suggest however, you emphasize stretching the quads and hip flexors.  Quads need to be stretched to prevent them from being over-active and for knee health.  Hip flexors to allow proper glute function, which will directly lead to less loading on the knee
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 06, 2015, 01:54:23 am
That's true.  In game jumps are hardly ever really 100% max effort, unlike jump sessions when you perform each jump after a brief rest with no in-game obstacles.  Actual running SL jumps in a max effort jump session is different and more intense than max effort lay ups off 1 leg in game.

Chris's advice on stretching and icing are good though.  I would suggest however, you emphasize stretching the quads and hip flexors.  Quads need to be stretched to prevent them from being over-active and for knee health.  Hip flexors to allow proper glute function, which will directly lead to less loading on the knee

yes, ive been doing the lunging quad stretch and its way better than the standing one.

(http://www.higher-faster-sports.com/images/quadstretch3.jpg)

yes, i really need to get more hip dominant. i was able to get the rim with both hands off a standing, flat footed vertical before. i struggle to broad jump over 7 ft though
Title: Re: Recovery from quadricep tendonitis
Post by: vag on August 06, 2015, 05:57:08 am
Have you had it looked at? Ive strained mune before and it felt similar to bad tendinitis.

This! Are you SURE it is not some kind of strain?
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on August 06, 2015, 09:57:56 am
i was able to get the rim with both hands off a standing, flat footed vertical before. i struggle to broad jump over 7 ft though

does not compute. however, sounds like you've got something to work on. a 7' broad jump is woeful. i'm in the middle of the pack on here explosiveness-wise and my broad jump is over 9'.

let your knee guide you to what's safe, but i'd suggest starting with glute activation stuff like single-leg bridges, bridge holds, ISO BSS, x-band walks, and 4-way cable hip extensions. keep it light and high-rep, and focus hard on activating your butt. you can also do stuff like KB/DB swings, focusing on the hip snap, and RDLs.

i wouldn't do anything with high impact until my knee felt better, if i were you.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 06, 2015, 05:29:22 pm
Have you had it looked at? Ive strained mune before and it felt similar to bad tendinitis.

This! Are you SURE it is not some kind of strain?

when the inflammation first started, i banged my knee after, but i dont think it was anything serious
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 06, 2015, 05:34:47 pm
i was able to get the rim with both hands off a standing, flat footed vertical before. i struggle to broad jump over 7 ft though

does not compute. however, sounds like you've got something to work on. a 7' broad jump is woeful. i'm in the middle of the pack on here explosiveness-wise and my broad jump is over 9'.

let your knee guide you to what's safe, but i'd suggest starting with glute activation stuff like single-leg bridges, bridge holds, ISO BSS, x-band walks, and 4-way cable hip extensions. keep it light and high-rep, and focus hard on activating your butt. you can also do stuff like KB/DB swings, focusing on the hip snap, and RDLs.

i wouldn't do anything with high impact until my knee felt better, if i were you.

the 2 hand rim grab was tested when i was pretty pumped up while playing pickup whereas i just tested the broad jump randomly at home, and i was getting tendonitis then so that may be why theres a big difference. and yea, ive been working hard at trying to become more hip dominant, but ive dropped everything for a month now.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 26, 2015, 03:42:35 am
recently found out that ive been measuring my broad jump the wrong way. ive been measuring from my heel, but instead of having my heel at the beginning of my ruler, i have the front of my foot. so ve been subtracting nearly a foot away from my real broad jump. i was really actually jumping further than 8 foot. also, which jump plant is harder on the left knee, LR or RL?
Title: Re: Recovery from quadricep tendonitis
Post by: CsSsRuleLife on August 26, 2015, 07:49:35 am
stick to RL plant jumps and left knee and quad should be fine
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on August 26, 2015, 09:00:50 am
^^^that. plant leg takes more abuse. just ask my left hip, lol.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 26, 2015, 05:11:20 pm
stick to RL plant jumps and left knee and quad should be fine

yea.. was guessing that. i wanted to ask to make sure cause when i plant LR i feel more pressure on my right leg too. more so the shin area than the knee though.
Title: Re: Recovery from quadricep tendonitis
Post by: CsSsRuleLife on August 26, 2015, 05:21:39 pm
i actually had shin splints this winter in my right leg from LR plant jumps hahah, its weird, but it passed away since weather got warmer this spring,

but anyway im sure if you plant LR much more stress is on left leg, same on RL and right leg
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 26, 2015, 05:54:46 pm
ah i see. will definitely stick to my RL plant then when i get back to dunking.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 29, 2015, 04:10:43 am
might have go for a longer break. my condition hasn't been tendonitis for a long time now, just tendonosis. will take a long time for the tendon to get better again
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 30, 2015, 07:38:54 pm
anyone else also suffer from chronic knee tendinitis/tendonosis?
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 31, 2015, 09:41:57 pm
hmm, im actually confused as to exactly what knee injury i have. i actually dont feel any pain on the tendon above my knee when i press on it. the patellar tendon seems fine too
Title: Re: Recovery from quadricep tendonitis
Post by: ChrisM on August 31, 2015, 10:58:12 pm
The more I sit here and mess with mine...its QUITE possible 8 have a strain or small tear in the bottom of my quad where it comes into the patella. The pain starts above the patella and radiates down across it (i think lol). If thats the case only fix is rest.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on September 01, 2015, 03:15:13 am
i see. gonna get an MRI soon, hopefully will determine what it is.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on September 04, 2015, 05:41:17 pm
just to confirm, when you measure your Broad jump with measuring tape you line up the start your heels right? it seems like a lot of people line the front of their foot at the start
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on September 06, 2015, 05:52:05 pm
nope. stand behind the line, jump, measure to the back of your heel. so:

heeltoe|----JUMP-----|heeltoe

the space between the |'s is your distance.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on September 06, 2015, 10:21:37 pm
oh, thats the way i've been doing it. doesnt doing it that way subtract the length of my foot from what i actually jumped though?
Title: Re: Recovery from quadricep tendonitis
Post by: vag on September 07, 2015, 05:12:17 am
That is true, but it is just the way it is measured for reference. I guess it just replicates the olympic games measurement system ( see long jump and triple jump ).
Given the chance, not sure if you people are aware, broad jump WAS an olympic event early on : https://en.wikipedia.org/wiki/Standing_long_jump
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on September 07, 2015, 11:28:56 pm
That is true, but it is just the way it is measured for reference. I guess it just replicates the olympic games measurement system ( see long jump and triple jump ).
Given the chance, not sure if you people are aware, broad jump WAS an olympic event early on : https://en.wikipedia.org/wiki/Standing_long_jump

yup i read about that. also read they still do that in some countries as a competition
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on September 08, 2015, 09:13:42 am
That is true, but it is just the way it is measured for reference. I guess it just replicates the olympic games measurement system ( see long jump and triple jump ).
Given the chance, not sure if you people are aware, broad jump WAS an olympic event early on : https://en.wikipedia.org/wiki/Standing_long_jump

yup i read about that. also read they still do that in some countries as a competition

totally. for americans the most famous broad jump "competition" is the NFL combine.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on September 09, 2015, 02:35:55 am
That is true, but it is just the way it is measured for reference. I guess it just replicates the olympic games measurement system ( see long jump and triple jump ).
Given the chance, not sure if you people are aware, broad jump WAS an olympic event early on : https://en.wikipedia.org/wiki/Standing_long_jump

yup i read about that. also read they still do that in some countries as a competition

totally. for americans the most famous broad jump "competition" is the NFL combine.

aha yup. always watched the NFL occasionally but have just started to get into the NFL combine, and am amazed at how beastly the athletes are
Title: Re: Recovery from quadricep tendonitis
Post by: ChrisM on September 09, 2015, 09:06:42 am
I love the NFL combine! I like to compare my numbers to similar sized athletes to see how far away I am lol!

By contrast....the NBA combine is a joke, specimen wise.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on September 12, 2015, 03:20:18 am
lol yea, i like to see how high and far these guys run, and how fast they are in the 40 yd dash. really beastly to jump 40+ inches from a standstill while weighing 200+ lbs. unfortunately there are no 6'0 155 lbs NFL players, so i cant compare size with them lol. and yea, nba players arent THAT explosive as everyone thinks, the NFL makes them look like WNBA athletes lol. you cant blame them though i guess, cause you need to have a lot more conditioning rather than pure explosiveness. also, basketball is requires more skill which you can use to make up any athletic disadvantages you have
Title: Re: Recovery from quadricep tendonitis
Post by: maxent on September 12, 2015, 11:57:59 am
I love the NFL combine! I like to compare my numbers to similar sized athletes to see how far away I am lol!

By contrast....the NBA combine is a joke, specimen wise.

The NBA combine is a joke because the cream of the crop don't bother doing it? But thankfully sometimes you get the player who was not hyped going into the draft and therefore does participate in the draft but blossoms into a great player and in that case, there is a draft result to look back on.
Title: Re: Recovery from quadricep tendonitis
Post by: ChrisM on September 12, 2015, 10:22:25 pm
The NBA combine is a joke because if people actually looked at the numbers they would stop screaming how some of these guys are the best, most explosive athletes alive. A HANDFUL of NBA guys are stupid bouncy/fast/etc.where the NFL has a handful PER TEAM.
Title: Re: Recovery from quadricep tendonitis
Post by: vag on September 14, 2015, 06:05:23 am
It is the sport nature that dictates the combine numbers. Football ( handegg actually ) is much more physical, all you gotta do to excel is be a beast. Basketball on the other hand is highly technical, you can be an amazing athlete and still get trashed on court ( see James White ). Now if you've got the skills and you are an athletic beast, then even better for you ( see LBJ ). You can't be a good NFL player if you are not a beast though. So this differentiation has it's obvious result on each combine.
Obvious analysis is obvious.
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on September 14, 2015, 08:30:55 am
agree, except the idea that football isn't technical is...wrong.
Title: Re: Recovery from quadricep tendonitis
Post by: vag on September 14, 2015, 11:02:46 am
tbh I haven't seen much football. I thought it is just run and bump. In my mind the only technical part is the long distance passes, everything else is just out=strengthening/powering/sprinting your opponents. I would love to discover the technical side of this sport. Granted it is already VERY appealing without it, a technical side too makes me easily imagine why you go crazy about it.
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on September 14, 2015, 01:11:03 pm
tbh I haven't seen much football. I thought it is just run and bump. In my mind the only technical part is the long distance passes, everything else is just out=strengthening/powering/sprinting your opponents. I would love to discover the technical side of this sport. Granted it is already VERY appealing without it, a technical side too makes me easily imagine why you go crazy about it.

ah, then you are missing the great beauty that football has to offer. i would actually say that of all the sports i watch it is the most technically complex and reliant on precision and timing on a play-to-play basis. to give you an example, here are diagrams of how to run one of the most fundamental base plays in the sport, Power, against four different defensive setups:

(https://s-media-cache-ak0.pinimg.com/736x/1f/bd/e3/1fbde3a4418859e5d951b7d5a8f103d7.jpg)

the circles represent offensive players and the letters represent defensive players. the circle with a cross in it is the center, who's holding the ball at the beginning of the play. the black circle is the running back, who's gonna get the ball from the quarterback.

the offensive linemen have the second-most complicated jobs on the field, after the quarterback.

it is also, of course, about out-strenthening/powering/sprinting your opponent.
Title: Re: Recovery from quadricep tendonitis
Post by: undoubtable on September 14, 2015, 06:50:40 pm
^^ LBSS, correct me if I'm wrong but I think coordinating a team and plays is more tactics not technique. Technical would be how the running back positions his body while running, taking a hit, etc. Or how the linemen push off or hold their opponent from getting to the QB.

I watch some football but I'm basing that idea on soccer terms. So I may be wrong. My thinking is technique involves indvidual skill and tactics involves the team as a unit.

I also want to add that football players work on their combine skills specifically with combine specific coaches and I doubt basketball players do. Not like their numbers wouldn't be sick as it is.
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on September 14, 2015, 07:53:10 pm
^^ LBSS, correct me if I'm wrong but I think coordinating a team and plays is more tactics not technique. Technical would be how the running back positions his body while running, taking a hit, etc. Or how the linemen push off or hold their opponent from getting to the QB.

I watch some football but I'm basing that idea on soccer terms. So I may be wrong. My thinking is technique involves indvidual skill and tactics involves the team as a unit.

I also want to add that football players work on their combine skills specifically with combine specific coaches and I doubt basketball players do. Not like their numbers wouldn't be sick as it is.

the precision required to run the tactics properly requires extremely refined technique. the pulling guard in Power has to move very quickly around several other huge men who are all pushing the shit out of each other, without tripping over them, while staying aware of what several other players on his team and the other team are doing. receivers have to run routes exactly to where they're supposed to go and when. and so on. every position is more technical than it looks, even running back.

trust me, as a fan who has spent the last five years cringing as my team's players mostly failed to develop the skills required to play their positions well, technique is really important and it has to be taught/learned.
Title: Re: Recovery from quadricep tendonitis
Post by: undoubtable on September 14, 2015, 11:39:02 pm
^^ LBSS, correct me if I'm wrong but I think coordinating a team and plays is more tactics not technique. Technical would be how the running back positions his body while running, taking a hit, etc. Or how the linemen push off or hold their opponent from getting to the QB.

I watch some football but I'm basing that idea on soccer terms. So I may be wrong. My thinking is technique involves indvidual skill and tactics involves the team as a unit.

I also want to add that football players work on their combine skills specifically with combine specific coaches and I doubt basketball players do. Not like their numbers wouldn't be sick as it is.

the precision required to run the tactics properly requires extremely refined technique. the pulling guard in Power has to move very quickly around several other huge men who are all pushing the shit out of each other, without tripping over them, while staying aware of what several other players on his team and the other team are doing. receivers have to run routes exactly to where they're supposed to go and when. and so on. every position is more technical than it looks, even running back.

trust me, as a fan who has spent the last five years cringing as my team's players mostly failed to develop the skills required to play their positions well, technique is really important and it has to be taught/learned.

Yea I got you and I agree. Patriots come to mind and they don't seem to ever have ridiculous athletes, just a combination of solid players that fit and know the system well.

Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on September 18, 2015, 08:45:58 pm
got back onto the court for the first time in a long time. no problems shooting around, and then i went for some rim grabs. no pain off LR, but still getting pain in my left knee off RL. hmm it might be that im so used to a really knee dominant RL plant? i seem to be a lot more flexible and hip dominant when i plant LR, and there is like no pain. in fact, i actually felt a little tingling on my right knee planting LR. anyone have any insight?
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on September 20, 2015, 10:10:19 pm
hmm, no pain when i drop into a full bodyweight squat. will probably be hitting deadlifts soon to see whether they still hurt or not
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on September 20, 2015, 10:36:27 pm
it's weird that you'd be getting pain on your trail leg on DLRVJ. can't think of why it would be, other than, "sometimes joints just hurt for a while," which is the story of my life.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on September 21, 2015, 12:35:05 am
i see. well when i get back to training im gonna be all about hip dominant exercises. hopefully can broad jump 9 ft+ before returning to squatting again.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on September 28, 2015, 01:17:27 am
am finally back to deadlifting. taking it easy though, 225 for 5,5,4. played ball too, am continuing to jump off LR with no pain. anyone have any other suggestions for exercises?
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on September 28, 2015, 07:56:18 am
exercise for what? p-chain? BSS, RDLs, hypers/reverse hypers, GHR/natural GHR.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on September 30, 2015, 01:21:53 am
was thinking about bulgarian split squats with dumbbells. problem is that im not sure about the position of the foot im working on. not sure how much the knee should travel forward or how far out my foot needs to be.
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on September 30, 2015, 08:14:17 am
mess around with it and find a distance that's comfortable, there's no hard-and-fast rule. but the farther out the front foot, the more emphasis on your butt.
Title: Re: Recovery from quadricep tendonitis
Post by: Raptor on September 30, 2015, 09:39:09 am
Yes^^^

I like to put my foot on my leg extension machine "chair", I find that perfect for dumbbell BSSs.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 01, 2015, 12:39:49 am
i see, i guess ill play with it a bit, just gonna not gonna go way too far out lol. and yea, ill be putting a pad on the smith machine for the leg rest. i remember i used a bench a while back, and it was so uncomfortable
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 02, 2015, 04:19:14 pm
hmm so my standing reach is 7'9 so I'm gonna need 35 inches to put my hand over the rim. I feel like the easiest way to dunk is lobbing the ball so I'm gonna start practicing hard on lower rims for it first
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 15, 2015, 08:51:23 pm
i have two friends that say theyve gotten patellar tendonitis(tendon below the knee) before. theyre both one foot jumpers too. my one foot jump was quad dominant which caused my quadricep tendonitis, but how come my patellar tendon is completely fine?
Title: Re: Recovery from quadricep tendonitis
Post by: ChrisM on October 16, 2015, 12:01:24 am
Easy answer: you're built differently.

More in depth: your leverages and tendon/muscle structure probably priduce force differently and in different spots than they do.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 16, 2015, 01:31:22 am
yea definitely. they both dont lift weights at all, while i'm pretty quad dominant. before when i jumped off one, i was so quad dominant that i was relying on the power from my quads to actually propel me up, whereas the quads should only be there to really stabilize the plant and prevent tracking of the knee/patella. my shin angle was probably at around 80 degrees from my foot when i jumped, whereas i see a lot of one foot jumpers keep nearly a perpendicular shin. but anyway, i guess i should be thankful since its only my left leg and quadricep tendon. would suck so bad if it were both the patellar and quadricep tendon or if i had it on both knees lol
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 16, 2015, 10:53:21 pm
been doing some jumping from my LR plant and off my left leg, and its fine on my quad tendon. starting to feel some tingles in my patellar tendon though, so i'll keep a lookout for that. anyone have any advice? just been stretching and foam rolling my quads hard. i dont foam roll the VMO though, only the vastus intermedius, rectus femoris, and vastus lateralis. also working hard on the glute and hamstring strength with deadlifts.
Title: Re: Recovery from quadricep tendonitis
Post by: Merrick on October 17, 2015, 03:38:17 am
I would say RDL's would be better.  If you're trying to load your P chain more to take stress off the knees, you need eccentric strength and deadlifts are primarily concentric.  Maybe some kb swings too since they're easy and helps load the pchain more with a speed component.
Title: Re: Recovery from quadricep tendonitis
Post by: Raptor on October 17, 2015, 12:40:08 pm
I would say RDL's would be better.  If you're trying to load your P chain more to take stress off the knees, you need eccentric strength and deadlifts are primarily concentric.  Maybe some kb swings too since they're easy and helps load the pchain more with a speed component.

Completely agree.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 19, 2015, 08:19:18 pm
sounds good. gonna try to minimize too much knee bend and knee tracking too.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 30, 2015, 02:56:16 am
my tendon seems fine now, i just think that i just have a lot of scar tissue thats left there at the tendon. anyway, now i've only been jumping off my LR plant, sparingly jumping off my leg. gonna keep working on my posterior chain, but want to work on my quads again. quad power has been such a double edged sword for me, i was such a good two foot jumper before, and i was able to get the rim with both hands off a standing vertical. not sure how to stay a strong two foot jumper while still being able to jump well off one foot without knee pain.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 31, 2015, 02:21:37 am
I've also had no problem doing single leg "pistol" squats too. i just stand up on a box and go ALL the way down. anyone think this may be too hard on the knees though? i'm already making sure i drive my hips into it rather than trying to use too much knee.
Title: Re: Recovery from quadricep tendonitis
Post by: Merrick on October 31, 2015, 02:35:51 am
my tendon seems fine now, i just think that i just have a lot of scar tissue thats left there at the tendon. anyway, now i've only been jumping off my LR plant, sparingly jumping off my leg. gonna keep working on my posterior chain, but want to work on my quads again. quad power has been such a double edged sword for me, i was such a good two foot jumper before, and i was able to get the rim with both hands off a standing vertical. not sure how to stay a strong two foot jumper while still being able to jump well off one foot without knee pain.

I would say to be good at both SL and DL jumps you have to lean towards SL jumping training.  A good SL jumper can easily be good at DL jumping, but a DL jumper usually is not that good at SL jumping.  Of course there are exceptions

What I meant by my first sentence is that although training your quads crazy strong helps DL jumping immensely, it negatively affects SL jumping in many cases on top of knee pain.  So I think the solution is to be a very good DL jumper glute dominantly.  It seems most very good DL jumpers are quad dominant/very powerful quads but you can still have a very good DL jump with powerful glutes which allows your SL jumping to remain good as well.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 31, 2015, 03:50:17 am
Yea thats true, and probably what i'm gonna aim for. i actually still want to primarily be primarily a two foot jumper though, but i still wanna be able to get up off one foot without pain. i think jordan kilganon might be a good example of what im trying to be? of course hes super crazy off two feet, and still crazy off one, and he claims he barely practices it. the dunk off one foot that he did recently "the win" is still up there with his two foot dunks. also dont think he suffers from any knee pain.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 03, 2015, 06:06:48 pm
Have been doing weighted ATG single leg squats and have been emphasizing the hips, been pretty much letting my hips shoot up and then finishing with locking out the knee. What i've found is that it works my glutes and specifically my VMO muscle really hard.
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on November 04, 2015, 09:17:11 am
you mean pistols?
Title: Re: Recovery from quadricep tendonitis
Post by: adarqui on November 04, 2015, 09:32:33 am
I've also had no problem doing single leg "pistol" squats too. i just stand up on a box and go ALL the way down. anyone think this may be too hard on the knees though? i'm already making sure i drive my hips into it rather than trying to use too much knee.

ya that's the key, to drive with the hips. pistols are not an exercise where you want to lose form or shake (from fatigue/instability) at the bottom where there's not much that can protect your patella/joint at that depth. So just keep that in mind when considering going to "failure"; definitely don't want to get sloppy with pistols. That can be said for pretty much any exercise but more-so for unilateral exercises that can have huge changes in stability so quickly.

pc!
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 06, 2015, 05:33:00 pm
Yes, I guess pistols. But it seems like people only refer to pistols when you do them on the ground and use your flexibility to get the off leg out of the way. I don't see the point in that, so I just stand up on a box. Yea, will definitely watch it when doing any unilateral movements. Also, does anyone know the best way to load weights for pistols? I wish i could just let them hang side by side with my arms, but the box gets in the way when I go down.
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on November 06, 2015, 06:36:37 pm
goblet squat hold is a good way to load: https://www.youtube.com/watch?v=nXyKSqOmJ_w

Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 07, 2015, 02:25:47 am
Nice, is that you? Hmm, i'll try it out, I go all the way down though, and the dumbbell might get in my way.
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on November 07, 2015, 05:36:55 pm
nope, not me. when i do pistols i like to do the leg-out version.  :P
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 09, 2015, 11:08:43 pm
I see. yea I'm not as flexibility so I prefer standing on top of a box lol. anyway, got in my first few dunks off one foot in between some pick up games. what I do is I hold the ball in one hand and then just run with it and go off one foot. yea, I know some people will say its cheap or travelling, and I know that I'm not even close to dunking off the dribble, but I'll take it either way lol.
Title: Re: Recovery from quadricep tendonitis
Post by: Mutumbo000 on November 10, 2015, 12:45:38 am
I see. yea I'm not as flexibility so I prefer standing on top of a box lol. anyway, got in my first few dunks off one foot in between some pick up games. what I do is I hold the ball in one hand and then just run with it and go off one foot. yea, I know some people will say its cheap or travelling, and I know that I'm not even close to dunking off the dribble, but I'll take it either way lol.

Nice. A dunk is a dunk. You should take a vid.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 10, 2015, 07:32:05 pm
Yea, I'll try to get in some footage when I can. seems like whenever cameras are rolling though I always blow the dunk though lol. Also, do you guys like to lift before or after pickup?
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 18, 2015, 12:07:55 am
Wtf I can still get the rim with both hands off a flatfooted standing vertical.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 18, 2015, 01:19:37 am
Yea, I really surprised myself. I was pretty tired/hungry too. Does it mean I have strong muscularly? Surprising really as I'm 6'1 and barely 150 lbs.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 20, 2015, 02:02:11 am
Anyone know what happens to the left leg in a right handed RL plant? I actually still jump higher RL, but it bothers my left knee because of how quad dominant my right leg is.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on January 08, 2016, 08:25:33 pm
Still getting pain in my knee every time I try to go off my left. Guess I'm just gonna stop, sucks cause I can't do right handed layups now in games. Also, my knee still clicks when I extend it. Anyone know why?
Title: Re: Recovery from quadricep tendonitis
Post by: ChrisM on January 08, 2016, 10:10:17 pm
Whats your rehab been like since November? How much have you lifted and jumped on it? Is it pain or soreness?
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on January 08, 2016, 10:17:00 pm
Whats your rehab been like since November? How much have you lifted and jumped on it? Is it pain or soreness?

Just been playing pickup mostly and going off my LR plant. Deadlifts most I've done is 225x5. I think the deadlifts irritate it, even if its just a bit. Going off one foot definitely makes it the worst though. Been getting very very minor soreness throughout, but get start to get minor pain going off one.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on January 19, 2016, 07:15:00 pm
What do you guys think about low tops vs high tops? Really want to get the D rose 6 boost, but its a high top lol
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on January 19, 2016, 08:00:59 pm
high tops are bulllllllllllllllshit.
Title: Re: Recovery from quadricep tendonitis
Post by: ChrisM on January 19, 2016, 09:51:35 pm
Missed this!

High vs low....depends on application and player. I cant jump in anything but a basketball shoe and while i dont have ankle issues, I dont "trust" low tops very much. Played in Kobes, KDs, 2015 Hyper Revs, etc...I can and have had no issue but subconsciously I have some issue with it.

As for the rehab stuff... soreness is ok sometimes. Its the muscles getting used to being used again. Pain is usually not ok. Have you tried just doing nothing for a few weeks then doing a few weeks of strict rehab lifting (low weight, medium/high reps to promote healing)?
Title: Re: Recovery from quadricep tendonitis
Post by: adarqui on January 19, 2016, 11:13:40 pm
What do you guys think about low tops vs high tops? Really want to get the D rose 6 boost, but its a high top lol

personal opinion with no advice: i hate high tops with a passion.. but, i've always had strong ankles & grew up wearing low tops. when playing basketball, I needed the ankle freedom, it helped my game.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on January 20, 2016, 01:29:16 am
Missed this!

High vs low....depends on application and player. I cant jump in anything but a basketball shoe and while i dont have ankle issues, I dont "trust" low tops very much. Played in Kobes, KDs, 2015 Hyper Revs, etc...I can and have had no issue but subconsciously I have some issue with it.

As for the rehab stuff... soreness is ok sometimes. Its the muscles getting used to being used again. Pain is usually not ok. Have you tried just doing nothing for a few weeks then doing a few weeks of strict rehab lifting (low weight, medium/high reps to promote healing)?

I had a month break, then I took it easy for a while. After a bit, I went on vacation for a few weeks but after I went into playing pickup right away. Actually, theres very minimal pain, guess its mostly soreness. Will still get it checked out though.

Also for high vs low, my opinion on it is that it shouldn't affect one foot jumpers because they seem to get minimal dorsiflexion when they jump off one foot. I can see it affecting quad dominant two foot jumpers though. The more quad dominant, it seems that the more dorsiflexion you get.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on January 23, 2016, 10:23:46 pm
Also am wondering if basketball shoes that are kinda heeled are safe? I have the KD 7's and they cushion at the forefoot is pretty thin, but the heel is thick. Results in my foot being angled a bit.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on February 14, 2016, 02:46:30 am
3 new things i'm working towards:

1. increase my 3 point shooting range, make shooting 3 pointers effortless.
2. be more explosive when driving to the rim.
3. increase my broad jump.

Anyone have any insight on improving any of these 3? for my 3 point shooting, so far i've been working on putting my full body into it and coming up on my toes to generate more power. also just putting lots and lots of shots pretty much is helping too.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on April 18, 2016, 09:03:16 pm
Have still been jumping, doing deadlifts here and there. Still planting LR, tried RL today, bothered my left knee a bit, so am gonna stop. I feel like I need to work on 1 or 2 step jumps to properly work on having a long penultimate step. On a full approach, I'm trying to have a long penultimate step, but I'm doing this weird thing where I make my 2nd last step long, bu then my penultimate step is short. Maybe I'm still quad dominant?
Title: Re: Recovery from quadricep tendonitis
Post by: adarqui on April 19, 2016, 05:40:55 am
Have still been jumping, doing deadlifts here and there. Still planting LR, tried RL today, bothered my left knee a bit, so am gonna stop. I feel like I need to work on 1 or 2 step jumps to properly work on having a long penultimate step. On a full approach, I'm trying to have a long penultimate step, but I'm doing this weird thing where I make my 2nd last step long, bu then my penultimate step is short. Maybe I'm still quad dominant?

dno if one can say just because of the length of those last two steps whether it's quad dominance or not. at least I don't know, that's for sure.

it's something you can play with during warmup jumps etc... but when you go max effort, that stuff is pretty hard to change. I never really tried to change it when I was actually going max, only thing I thought of was getting more aggressive (in general and in my runup), and jumping harder + aggressive arm swing.

in general, with pretty much everything, the less you have in your mind when performing something @ max effort, the better. you basically want to just go all out and lose yourself. This is what happens when we have those occasional amazing jumps in a pickup game for example, where we just aren't thinking at all, yet get up so good, unexpectedly. The more thinking you do during a movement while going max effort, the worse the outcome, usually.. (in my opinion).

pc!
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on April 19, 2016, 08:26:04 am
the only advice i can give with respect to the relative distance of your steps is that each additional step you add to your approach should add height to the jump. so start with one step. if the first step doesn't add any height relative to your SVJ, practice it and mess with technique until it does. then add another step and mess with technique until two steps is consistently higher than one. et cetera. whatever relative length of steps you end up with will be specific to you, and pretty well greased, like adarq said.

i never approach from more than four steps away because i can't seem to get any additional power out of the fifth step. although now that i think about it i haven't tried in a long time. might do that this week, just to see.

we call this the T0ddday method.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on April 19, 2016, 06:08:13 pm
Have still been jumping, doing deadlifts here and there. Still planting LR, tried RL today, bothered my left knee a bit, so am gonna stop. I feel like I need to work on 1 or 2 step jumps to properly work on having a long penultimate step. On a full approach, I'm trying to have a long penultimate step, but I'm doing this weird thing where I make my 2nd last step long, bu then my penultimate step is short. Maybe I'm still quad dominant?

dno if one can say just because of the length of those last two steps whether it's quad dominance or not. at least I don't know, that's for sure.

it's something you can play with during warmup jumps etc... but when you go max effort, that stuff is pretty hard to change. I never really tried to change it when I was actually going max, only thing I thought of was getting more aggressive (in general and in my runup), and jumping harder + aggressive arm swing.

in general, with pretty much everything, the less you have in your mind when performing something @ max effort, the better. you basically want to just go all out and lose yourself. This is what happens when we have those occasional amazing jumps in a pickup game for example, where we just aren't thinking at all, yet get up so good, unexpectedly. The more thinking you do during a movement while going max effort, the worse the outcome, usually.. (in my opinion).

pc!

I see. I was thinking my jump was quad dominant though cause my penultimate step is always so short, yea i jump so high. It also aggravated my left knee a bit too. Yea, my best jumps have definitely come during pick up games, probably cause of the adrenaline, and yes, no one thinks about how the way they're jumping during a pickup game lol
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on April 19, 2016, 06:13:31 pm
the only advice i can give with respect to the relative distance of your steps is that each additional step you add to your approach should add height to the jump. so start with one step. if the first step doesn't add any height relative to your SVJ, practice it and mess with technique until it does. then add another step and mess with technique until two steps is consistently higher than one. et cetera. whatever relative length of steps you end up with will be specific to you, and pretty well greased, like adarq said.

i never approach from more than four steps away because i can't seem to get any additional power out of the fifth step. although now that i think about it i haven't tried in a long time. might do that this week, just to see.

we call this the T0ddday method.

Yea that sounds good. All the dunkers on youtube, I see they all take 4/5 steps on their approach. Currently, I think I jump my highest off 2/3 steps, any more and it kinda becomes a mess.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on April 20, 2016, 01:19:53 am
So starting from scratch today, reconstructing my jump. Just one step approaches, trying to make my step as long as possible and use more of my hips. Just doing miniball dunks and 2 hand rim grabs on 10. Hope to sort out my approach before getting back to dunking on 9'6 with an actual ball.
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on April 20, 2016, 02:11:55 pm
i wouldn't try to make your step as long as possible. i'd just focus on getting as high as possible and use that as your only cue. if a longer step gets you higher, then great. but maybe the longest step possible is less optimal than a slightly shorter one. mess around, the only rule is height.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on April 21, 2016, 05:02:24 am
i wouldn't try to make your step as long as possible. i'd just focus on getting as high as possible and use that as your only cue. if a longer step gets you higher, then great. but maybe the longest step possible is less optimal than a slightly shorter one. mess around, the only rule is height.

Ok, sounds good, and the most practical lol. I still wanna be more hip dominant due to my "bad" left knee though. Guess I just gotta keep foam rolling and stretching my quads, and keep doing deadlifts.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on April 25, 2016, 11:20:48 pm
Do you guys think conventional or sumo deadlifts are better for glutes and hamstrings? I've never done sumo, so I can't comment on it. Conventional though, I know that you can be more quad dominant by having your knees more forward at the start of the lift, I think the term is "squatting the weight up".
Title: Re: Recovery from quadricep tendonitis
Post by: Raptor on April 26, 2016, 03:10:45 am
Do RDLs, where only the hips are moving back and forth (the movement of the hips lowers and raises the bar). That way you know you're doing them right. If you can raise or lower the bar without the hips going front or back, then you're pulling with your back, so you know you're doing a wrong movement. If the bar moves, the hips must move.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on April 26, 2016, 05:09:22 am
Oh yea, I've been doing RDL's too, but more of an accessory exercise with higher reps. Also do leg curls after, really need to balance out the quadricep-hamstring ratio. I guess I'll try out some sumo's next session. If I feel it too much in my quads or they even bother my knee, I guess ill switch back to conventional deadlifting.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on May 05, 2016, 01:18:58 am
i wouldn't try to make your step as long as possible. i'd just focus on getting as high as possible and use that as your only cue. if a longer step gets you higher, then great. but maybe the longest step possible is less optimal than a slightly shorter one. mess around, the only rule is height.

Yea, I've now learned that it's not necessary to take a long a step as you can. I jump higher with a shorter pentultimate, but I feel it more in my quads. I guess that's okay as long as I keep working hard on my hamstrings and glutes. So my lower body workout now is deadlift 3x5, romanian deadlift 3x8-12, and then leg curls 3x8-12. Plenty of hamstring work to compensate for my overdeveloped quads.
Title: Re: Recovery from quadricep tendonitis
Post by: Raptor on May 05, 2016, 02:35:56 am
Speaking of the penultimate step:

http://www.youtube.com/watch?v=6eW0qMfGzb0

Also:

http://www.youtube.com/watch?v=IIty_hMMopA
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on May 07, 2016, 11:51:51 pm
I see, wonder what difference it makes for trying to jump as high as you can compared to jumping as far as you can.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on May 08, 2016, 01:47:38 am
Also, I wonder if I'll ever be able to have jump/dunk sessions off one foot again. All I know is that being quad dominant and trying to change into a one foot jumper more than a year ago messed up my knee.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on May 10, 2016, 04:03:03 am
Do RDLs, where only the hips are moving back and forth (the movement of the hips lowers and raises the bar). That way you know you're doing them right. If you can raise or lower the bar without the hips going front or back, then you're pulling with your back, so you know you're doing a wrong movement. If the bar moves, the hips must move.

What do you think about single leg RDL's?
Title: Re: Recovery from quadricep tendonitis
Post by: Raptor on May 10, 2016, 04:13:35 am
Used them in the past. However, when you do them, the middle of the bar is displaced from the middle of the moving leg so to speak... and that is sometimes bad for your back. The bar sits in the middle of your body, whereas you're moving with either your left or right leg and sometimes that's problematic.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on May 11, 2016, 06:23:01 am
Used them in the past. However, when you do them, the middle of the bar is displaced from the middle of the moving leg so to speak... and that is sometimes bad for your back. The bar sits in the middle of your body, whereas you're moving with either your left or right leg and sometimes that's problematic.

Don't you instead just center the bar over the leg you're working with?
Title: Re: Recovery from quadricep tendonitis
Post by: Raptor on May 11, 2016, 06:30:54 am
I did that too. That lead to back pain because you would "twist" yourself to accomodate for that placement. This is true when you do them with a barbell.

You can try to do them with a dumbbell, contralaterally - left leg, dumbbell in right hand.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on May 12, 2016, 04:01:27 am
I see. Yea, dumbbell seems good, but grip strength might be an issue
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on May 18, 2016, 03:56:33 am
Still wish I could jump off one foot. Better safe than sorry though, so I think I'm gonna give it like 1-2 years before having dunk sessions off one. In the meanwhile, lots of quad stretching/foam rolling, deadlifts, RDL's, and leg curls. When do you think I'll be truely hip dominant and not have to worry about further damaging my quadricep tendon?
Title: Re: Recovery from quadricep tendonitis
Post by: Raptor on May 18, 2016, 04:07:59 am
Maybe you should do stuff like primetimes on the track that focuses on having a straight leg... so you learn how not to bend at the knee that much. Also, submaximal jumps where you hip snap and KB swings, since they are hip-driven dynamic movements (assuming you do them right and not "squat" them).
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on May 18, 2016, 11:19:00 pm
Not sure what primetimes are, but I do submaximal one foot jumps here and there sometimes. I just focus on planting my foot as far forward as I can, kinda leaning back and putting it in my hips rather than knee.
Title: Re: Recovery from quadricep tendonitis
Post by: Raptor on May 19, 2016, 03:04:10 am
Primetimes are some sort of "straight leg" runs, throwing your legs straight in front of you and pulling yourself across the track.

I personally like the dynamic loaded hip dominant exercises like KB swings (assuming you do them right) because they're both dynamic but they also load you up quite a bit so you feel if you load your posterior chain or your quads. Sometimes it's harder to feel it with just your bodyweight.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on May 19, 2016, 06:32:08 am
I see. I'll add in the kettlebell swings too then. I used to do them, seems like a submaximal exercise more for proprioception than a max effort type of thing.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on May 22, 2016, 08:18:43 pm
When I finally do completely get of quad dominance though, I think I'd like to finally be able to switch to being a full one foot jumper. I definitely think you're right about proper one foot jumping being less hard on the knees. My friends that jump off one foot seemed to complain mostly about ankle and lower back pain, but never about knee pain.
Title: Re: Recovery from quadricep tendonitis
Post by: Raptor on May 23, 2016, 02:18:55 am
Usually, people with anterior pelvic tilt tend to jump well off one leg. However, APT also associates with low back pain, whereas posterior pelvic tilt associates with knee pain.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on May 23, 2016, 09:27:38 pm
I see. I'm reading about anterior pelvic tilt right now though and it says to fix it, I have to strengthen my glutes and hamstrings, and stretch my quads and psoas, which is what I'm doing right now. Might not necesarily mean I have it though I guess.
Title: Re: Recovery from quadricep tendonitis
Post by: Raptor on May 24, 2016, 02:36:29 am
That is correct. Also, to strengthen the abs. It's interesting, but as Toddday was alluding to some time ago, some APT is good, because when you run/jump, the squeeze you get from the glutes will actually put you into neutral pelvic tilt, which is optimal. If you were in neutral pelvic tilt from the get go, the glute squeeze would've put you into posterior pelvic tilt, which would be sub-optimal.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on May 24, 2016, 04:51:03 am
I see. Well, I've read a lot of people wanting to get rid of ATP, but guess it's beneficial to us lol
Title: Re: Recovery from quadricep tendonitis
Post by: Raptor on May 24, 2016, 05:10:08 am
If you get a lot of back injuries like I do, yes.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on May 24, 2016, 05:19:32 am
Yep, I do a lot of sitting at the computer, so you'd guess I would have lower back pain, but I have none. The only thing that I wish I never had was chronic quadricep tendinosis of my left knee from one foot jumping. It still bothers me a bit, but I think it might just be scar tissue.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on May 25, 2016, 04:45:19 am
Thinking about switching back to RL now too, and wonder if it'll have less pressure on my left knee. I played around with RL a bit too on 8'6, and it sort of seemed fine. I think that planting RL too is more hip dominant, so that'll be another plus.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on May 26, 2016, 07:33:02 pm
Nvm, I guess if it isn't broken, dont fix it. Gonna stay with LR. I wonder why planting RL affects the quadricep tendonitis on my left leg though. For LR though, my main problem though is I still seem to get higher off only like 2 steps.
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on May 27, 2016, 01:45:34 pm
i have right knee discomfort and occasionally pain as an LR planter. left hip, right knee.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on May 27, 2016, 09:18:44 pm
Oh I see. I'm guessing its probably the reverse in the RL plant, so that makes sense why it bothers my left knee. Guess I'm gonna keep working hard on being more hip dominant, and stay with my LR plant.

Edit: Also, is your right knee pain above or below the knee cap?
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on May 28, 2016, 09:55:59 am
above.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on May 29, 2016, 08:25:43 pm
I see. Yea, thats the same for my left leg. Jumping off one foot while being quad dominant wrecked havoc on that tendon. Anyway, been doing a lot of dunking/jumping lately. Left hip getting sore, so thats a good sign. I'd take hip soreness over knee soreness any day now.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on June 03, 2016, 12:23:38 am
Damn, was dunking today and started feeling some pain in my left knee, but this time below the patella. I'm just glad it's below the knee this time though, so its the patellar tendon that I'm feeling it in. Anyone have any tips? I just know now not to push through the pain, as that was what caused my chronic quadriceps tendonitis.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on June 05, 2016, 10:11:54 pm
Hmm, still getting a bit of pain in my left knee during jumping, my quadriceps tendon now too. I'm lucky though that its minor and the pain goes away when I'm done jumping. I guess the two foot jump just is more quad dominant, and there's not much i can do i guess. Especially the LR plant too, I mainly go for right handers and it seems like the most quad dominant jump.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on June 10, 2016, 10:43:29 pm
https://www.youtube.com/watch?v=5SjWELd25Vc

Some footage, all 9'6 dunks. Am getting mid 30's in vert for these jumps. I really like coming in from the baseline, and I think Raptor or adarq mentioned something about it too. It sucks that I don't have enough space though, but I definitely feel like I get higher for some reason coming in from the baseline angle.
Title: Re: Recovery from quadricep tendonitis
Post by: adarqui on June 11, 2016, 01:21:25 am
https://www.youtube.com/watch?v=5SjWELd25Vc

Some footage, all 9'6 dunks. Am getting mid 30's in vert for these jumps. I really like coming in from the baseline, and I think Raptor or adarq mentioned something about it too. It sucks that I don't have enough space though, but I definitely feel like I get higher for some reason coming in from the baseline angle.

like i said on youtube: nice jumps.. especially that first one. it's a very springy/bouncy jump, looks very smooth. I can't imagine you wouldn't be able to get up even higher if you had more space/stronger runup. I wouldn't do that though until you feel your knee "issues" are under control. staying submax for now is definitely safer.

TKE's can work wonders for knee issues.. a strong VMO can be the difference between knee pain and health. so that's what I was eluding too last week in my journal, about 'you may be quad dominant, but they may still be weak'. Here's a very simple TKE, it's actually quite effective:

http://www.youtube.com/watch?v=nKRZsGDiXiU

if you experiment with those, you want to focus everything on the VMO (teardrop quad).

there's other variations of TKE's, but that one is the most simple variation to experiment with and see if it helps.


ya i loved coming in from the baseline with DLRVJ.. i'm not as comfortable from that angle, with SLRVJ yet.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on June 11, 2016, 04:32:14 am
https://www.youtube.com/watch?v=5SjWELd25Vc

Some footage, all 9'6 dunks. Am getting mid 30's in vert for these jumps. I really like coming in from the baseline, and I think Raptor or adarq mentioned something about it too. It sucks that I don't have enough space though, but I definitely feel like I get higher for some reason coming in from the baseline angle.

like i said on youtube: nice jumps.. especially that first one. it's a very springy/bouncy jump, looks very smooth. I can't imagine you wouldn't be able to get up even higher if you had more space/stronger runup. I wouldn't do that though until you feel your knee "issues" are under control. staying submax for now is definitely safer.

TKE's can work wonders for knee issues.. a strong VMO can be the difference between knee pain and health. so that's what I was eluding too last week in my journal, about 'you may be quad dominant, but they may still be weak'. Here's a very simple TKE, it's actually quite effective:

http://www.youtube.com/watch?v=nKRZsGDiXiU

if you experiment with those, you want to focus everything on the VMO (teardrop quad).

there's other variations of TKE's, but that one is the most simple variation to experiment with and see if it helps.


ya i loved coming in from the baseline with DLRVJ.. i'm not as comfortable from that angle, with SLRVJ yet.

Thanks dude. I thought my LR jump was still a bit awkward cause I've only been using it for the past year. Have definitely spent more time going RL, but I guess with time the LR will feel completely natural again. These jumps are actually pretty maximal though lol. I think I've mentioned it before, but I just suck at jumping with a longer runup. My quadricep tendonitis/tendonosis on my left knee is more minor now, so I guess it isn't that much of a problem now. Yea, I've heard of TKE's, I'll give them a shot again soon. Other than that, I think I gotta keep deadlifting and leg curling.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on June 15, 2016, 05:53:15 am
http://www.youtube.com/watch?v=sC0XWDVnttU

What do you guys think of Scotty's jump? i'm trying to emulate his jump, it's just so springy/bouncy. he injured his left knee, too, ACL instead of having tendinosis though.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on June 15, 2016, 11:29:23 am
PB of 10 chin ups this morning.

edit: also a drop step dunk: https://www.youtube.com/watch?v=uKt7fZ9PNrg

I still have the thing where I'm really good off 1 or 2 steps. Don't jump that much higher off a full approach.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on June 16, 2016, 11:55:56 pm
I wish i could go back in time though, it was the december of 2014 when I was starting to put down very weak dunks off the dribble off my RL plant. very quad dominant back then, i only did olympic style squats with the shoes, going all the way down. the extra thing i was missing back then was hip strength, so i shouldve just started deadlifting like crazy. i think what happened instead was i got sick, lost a lot of mass/strength, and couldn't get that high up anymore, so was kinda discouraged. it was around this time too i found out exactly how easy it was to dunk by palming the ball and going off one foot, so then i decided to change into a one foot jumper lol, which messed up my knee.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on June 19, 2016, 07:46:55 pm
I put more knee drive into my deadlift yesterday, and i had no knee pain. I actually felt most of it in my VMO, so that may be a good sign.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on June 20, 2016, 06:51:50 am
did a bunch of one foot jumps today and am currently regretting it lol. I got a few dunks on camera and 1 thing I notice that I can see clearly is the deep knee bend and forward shin angle I'm getting my penultimate(right) leg. feels like i'm still pretty quad dominant, so am gonna keep streching/foam rolling my quads, and stay away from one foot jumping.
Title: Re: Recovery from quadricep tendonitis
Post by: adarqui on June 20, 2016, 05:36:03 pm
I put more knee drive into my deadlift yesterday, and i had no knee pain. I actually felt most of it in my VMO, so that may be a good sign.

nice!!! VMO protects dat kneecap.



did a bunch of one foot jumps today and am currently regretting it lol. I got a few dunks on camera and 1 thing I notice that I can see clearly is the deep knee bend and forward shin angle I'm getting my penultimate(right) leg. feels like i'm still pretty quad dominant, so am gonna keep streching/foam rolling my quads, and stay away from one foot jumping.

or.. overanalysis?

I wrote this today in response to some blog article:

Quote
if given the options between 1) being taught how to run & jump "perfectly", vs 2) being able to run & jump completely "mindless", i'd pick #2. The more I "think", the worse I perform. One major, perhaps unintended consequence, of armchair theorists who harp on technique; they plant too many conscious triggers in our brains. The last thing we want to do is start consciously thinking about these things, while actually performing maximally; it should be automatic.. but that can take years of drilling, which may actually be too late for older (~18+) athletes who get addicted to trying to improve their performance. Consciously thinking about technique while attempting to perform maximally can be like hitting a bunch of little CNS speed bumps, IMHO.  If someone could teach me how to execute motor programs with zero thought & maximal intensity... ;f

It's somewhat related to your comment.. the idea that, you see something on video etc, and you analyze it in such a way that it proves to you X Y Z, which might not actually be the case at all.

but ya staying healthy is #1.. just don't get caught up so much in minutia.. you don't know what that shin/knee angle you see, actually means.. hardly anyone does. ;f

pc
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on June 20, 2016, 06:40:43 pm
I see. well i'm staying away from one foot jumping anyway. I still think that I'm too quad dominant, which is gonna keep bugging my left quadricep tendon. it pops/clicks all the time when i extend my leg and when i foam roll my left quad, i do this thing where i bend my knee and it pops and clicks too.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on June 21, 2016, 12:25:10 pm
Did 145 lbs x7 on the bench press and max of 8 pullups.

But yea, that was stupid of me to have a one foot dunk session on sunday even if it was short. gonna play it really safe, take a week break from jumping, keep stretching/foam rolling quads, strengthen VMO, and then come back and stick strictly to two foot LR jumping.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on June 22, 2016, 07:02:10 pm
Anyone else find that foam rolling is really tiring on the arms? It's pretty much almost having to hold the push up position for as long as you have to foam roll.
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on June 22, 2016, 10:37:11 pm
Anyone else find that foam rolling is really tiring on the arms? It's pretty much almost having to hold the push up position for as long as you have to foam roll.

haha weird. i rest on my elbows. not tiring in the least.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on June 22, 2016, 11:10:59 pm
ohh lol no wonder. i rest on my palms. i think i tried elbows once, but i think it hurt cause i have wooden floors. i'll try again though later.
Title: Re: Recovery from quadricep tendonitis
Post by: acole14 on June 22, 2016, 11:23:44 pm
I see. well i'm staying away from one foot jumping anyway. I still think that I'm too quad dominant, which is gonna keep bugging my left quadricep tendon. it pops/clicks all the time when i extend my leg and when i foam roll my left quad, i do this thing where i bend my knee and it pops and clicks too.

Yeah mine does that. Pops and clicks are nothing to freak out about unless it hurts at the same time. They can be just be air bubbles in synovial fluid or tendons sliding around. I know a guy whose knees sound like a car backfiring when he gets into a squat, never had any knee issues though.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on June 23, 2016, 02:52:31 am
I see. well i'm staying away from one foot jumping anyway. I still think that I'm too quad dominant, which is gonna keep bugging my left quadricep tendon. it pops/clicks all the time when i extend my leg and when i foam roll my left quad, i do this thing where i bend my knee and it pops and clicks too.

Yeah mine does that. Pops and clicks are nothing to freak out about unless it hurts at the same time. They can be just be air bubbles in synovial fluid or tendons sliding around. I know a guy whose knees sound like a car backfiring when he gets into a squat, never had any knee issues though.

i see. it doesnt hurt when it pops. i actually think that sitting down for too long creates a build up or something, so i do this thing to straighten it, then it pops and it relieves the tension lol.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on June 24, 2016, 09:37:19 pm
Deadlifts today with 265 lbs, 4,4,3.

Also, another LR vs RL comparison for right handers?

LR

pros
-strengthens the left leg and gives carryover to the one foot jump
-you can replicate the reverse of the RL plant if you get good enough with your left hand

cons
-more quad dominant(?)
-can be more awkward to dunk off the dribble with
-shorter reach with the right hand, and is especially hard to dunk right handed off the dribble. if you can just dunk right handed off the dribble, you won't be far from dunking two handed

RL

pros
-makes its very easy to dunk one handed
-smoother off the dribble
-more hip dominant

cons
-if you stick with this plant for a while, your left leg will be weaker and you won't be as good off one foot
-2 handers seem hard because you're so used to getting that extra reach
-little incentive to dunk left handed

that was all that i could think of for now lol, kinda getting into detail here. anyone have more to add?
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on June 25, 2016, 11:53:15 am
why would RL be more hip dominant than LR? or are you just saying that's how it feels for you?
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on June 25, 2016, 07:21:51 pm
why would RL be more hip dominant than LR? or are you just saying that's how it feels for you?

it feels that way for me, and i've read before how going right handed with the RL plant allows you to open up your hips and have a more hip dominant plant. i guess it might not be the same for everyone though i guess.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on July 02, 2016, 10:07:00 pm
finally have access to a 9'8 rim, spent 2.5 hours there. felt good being able to jump off a full approach. its a bit awkward, so definitely gotta keep getting out here instead of just jumping in my backyard. very glad i had no left knee pain during that too. it seems like that all thats left is the "weird" feeling to it and the clicking.

never had the chance to lob off full LR approaches, so slowly getting better at it. putting down 2 handers, and can hang on the rim afterwards lol. tried a few off the dribble RL dunks, only made one, rest got rimmed out. one handers off RL still really easily. LR off the dribble still terrible though lol, i barely tried it. i jump higher off LR now, but off the dribble, RL is just way easier. the few RL dunks didn't bother my left knee, but i'm still cautious using the plant. if i knew going off RL wouldn't bother my knee, i'd switch to it though, my right leg is stronger, and i'm smoother/more natural with it even though i haven't been jumping with it. anyone have more insight as to why going off RL would potential bother the top of my left knee?
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on July 09, 2016, 09:54:03 pm
whats with the days where you can't get up at all lol. 9'8 rim again today, barely could put down any dunks though. i was jamming pretty hard last week with no sleep lol. fully rested today but was struggling to land one handers.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on July 13, 2016, 01:40:20 am
i'm getting back on track with RL again, i can still get up pretty high, maybe even higher than my LR even though my coordination isn't that good. i've been just having dunk sessions where i alternate between both plants. that may be suboptimal in the long run, but oh well, i just enjoy jumping that much lol.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on July 13, 2016, 10:35:29 pm
any insight for me though? i think i may still jump higher off RL, my right leg is stronger too, but i'm still not sure if it's gonna keep bothering my left quadriceps tendon. LR though is pretty fine on it, makes me feel soreness in my left hip, which is a good thing.
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on July 14, 2016, 09:10:01 am
you can't really hit peak anything without practicing technique. so, IMO, if your goal is to really max out your jumping ability, at some point you need to pick LR or RL and get really smooth at it. if something is making you feel injured (like LR seems to be for you), back off it. you can always come back to it later.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on July 14, 2016, 12:57:01 pm
Yea that's what I was thinking. Really not optimal going alternating between LR and RL during my dunk sessions. I think RL may be bothering my left quadricep tendon, but I'm not sure. I know if I stick to RL I'll be able to progress fast, I've dunked off the dribble before off RL.

edit: does anyone else have a visibly bigger and noticeably stronger leg? my right leg definitely is my bigger and stronger leg.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on July 18, 2016, 03:43:15 am
hmm, still determined to make this RL plant work again. gonna ramp up deadlifts to 1-2 times a week, strengthen hamstrings with curls, VMO with TKE's, and then keep untightening the quads with foam rolling and stretching. also might start sprinting, but unsure of what distance i should run.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on July 19, 2016, 09:18:41 pm
https://www.youtube.com/watch?v=47mBwUQ8LbU

slowly getting adjusted back to the RL plant. the first dunk off the dribble is from 2 summers ago, august 2014. i remember that day, i was jumping pretty well, and i thought i crushed it lol. my dunks today were pretty casual too, definitely think i had more in the tank. but yea, i can spot the difference of hip involvement already, and gonna continue to add more.
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on July 19, 2016, 11:11:00 pm
the difference between 1 and 2-3 is HUGE. look how much longer and faster your last step is. nice.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on July 20, 2016, 12:05:50 am
the difference between 1 and 2-3 is HUGE. look how much longer and faster your last step is. nice.

thanks. was too quad dominant back then. i'd only high bar squat twice a week with oly shoes, no deadlifts or posterior chain work. it got to the point where i couldnt even jump in high top shoes cause they were inhibiting my dorsiflexion. and yea, that is actual proof of my deadlifts paying off lol. gonna check back and see what my broad jump was when i last posted it and test it again. definitely think it'll be improved.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on July 22, 2016, 10:00:52 pm
https://www.youtube.com/watch?v=FObkog7jKuc

just filmed some off the dribble comparisons today. pretty casual, but i surprised myself with how cleanly i can dunk right handed. still fun to dunk off the dribble, but mostly gonna stay with lobbing.

Saturday:
Deadlifts 3x6 235 lbs
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on July 26, 2016, 07:46:28 pm
am starting to think that deadlifting twice a week and dunking as much as i do is gonna be too fatiguing. i last deadlifted on saturday, dunked on saturday and sunday, had a whole day of rest yesterday but i still woke up today feeling like crap. i'm definitely gonna go overboard if i keep this up, so i think i have 2 choices:

1) keep deadlifting twice a week, but cut down to around 2 dunk sessions a week. bulk up a bit and try to pack on some weight as well as muscle.

2)cut down deadlifting to once a week, or maybe even not deadlift a week where i'm feeling bad. keep jumping/dunking whenever i can, possibly 4/5 times a week. eat enough.

i'd enjoy option 2 more cause i enjoy dunking just that much lol. i dont have much of an appetite too, i'm around 150 lbs and just maintaining that is already a bit of a chore. option 1 would potentially be more beneficial to me though?
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on July 26, 2016, 10:17:01 pm
depends on goals.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on July 27, 2016, 01:14:07 am
goal is to jump higher without reinjuring my knee. so in the kinetic chain, gotta keep working on hips and ankles while foam rolling and stretching the quads for the knees.
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on July 27, 2016, 07:27:36 am
what is the status of your knee?
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on July 27, 2016, 08:05:58 am
hmm, a weird sensation here and there, not sure if its pain, but theres something thats there. scar tissue perhaps? or maybe i still have tendinosis. it pops/clicks when i extend it. i've actually been "popping" it often for like almost a year now. if i sit down for too long or really just lay down and sleep and wake up, there'll be a build up and i'll extend my leg in a certain way and itll make big pop/click and it goes away. when im foam rolling my left quad too itll also click whenever i curl/flex my leg.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on July 27, 2016, 11:47:39 pm
went to the gym and tried on my kobe 9 elite high's and went for some rim grabs and the shoes didn't bother me in anyway. these shoes are high tops that go as high as boxing shoes, and i had them laced all the way up, so its a good sign that i don't need lots of dorsiflexion to be able to jump high.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 01, 2016, 02:18:10 am
Saturday: deadlifts 3x6 245 lbs
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 03, 2016, 11:15:51 pm
Yess!! I did it! Kids took up my court with the 9'8 rim, went on a court with a 10 and just shot around, went to hang on the rim a few times, then decided why the hell not, and threw up some lobs. Did a few clean dunks. The rest were either misses or were "threading the needle". Really happy though, I'm glad I spent some time lobbing on lower rims cause my lobs are pretty spot on now. It's kinda like shooting really.

Wednesday: deadlifts with 255 lbs. 8,6,6.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 07, 2016, 10:03:04 pm
got in more 10 ft dunks on friday at the gym. tried some 10 ft dunks at home today though, but couldn't get it done. not jumping high enough here, probably not enough space. i start my approach at the 3 point line at the gym now, so i definitely think i'm more comfortable with a longer approach now.

https://www.youtube.com/watch?v=etgorIUubcA
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 11, 2016, 02:47:42 am
wednesday: 275 lb deadlifts: 5,4,3
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 14, 2016, 05:46:56 pm
sunday: 255 lb deadlifts: 6,5,5. apparently the weight of the bars at my gym vary. was a heavy 255 lbs today. the 275 lb deadlifts on sunday were a very light 275.

also am still very good off 1 or 2 steps. i actually don't jump that much higher off a full approach. have some footage of close range dribble dunks on 9'6 if anyone wants to see. not that interesting though, better for me to record some dunks on 10 ft when i can. i actually went to the gym today, but couldn't get it done. combination of me not jumping high enough and my ball losing its air.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 15, 2016, 11:10:32 pm
well i finally did it. first ever 10 ft dunk at my homecourt lol. really had huge adrenaline going on today. i slammed my wrist against the rim on one dunk attempt, so i think i'm sure i'm touching atleast 10'8. maybe 10'9 max. i want to believe i'm touching 10'10, which is a 38 vertical, but i think i'd be dunking way easier if that were the case lol.

https://www.youtube.com/watch?v=ioFJJUVnSnI

all attempts from today: https://www.youtube.com/watch?v=gWXua4sPGgo

i'll try to use the other angle next time, this angle is more generous lol. and i definitely think im short armed, i get my head to the mesh pretty well, just can't put it down.
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on August 16, 2016, 08:02:24 am
nice! great-looking lob, too. need to work on that...
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 16, 2016, 09:17:27 am
Thanks. Just takes a lot of practice and repetitions, just like working on your free throws lol.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 18, 2016, 04:00:12 am
https://www.youtube.com/watch?v=tO9f1EsVz5I

recorded a not very clean dunk at the gym. stutter step in the approach too. finally played pickup for the first time in a while, and this was done after like 3 hours of pick up. in between though, i was actually throwing it down, dunking it cleanly. i always jump higher during pick up sessions, and really got up today. might start consistently playing pickup again, hope i don't get injured though.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 21, 2016, 11:46:25 pm
Deadlifts 275 lbs with lighter bar: 6,5,5.
Title: Re: Recovery from quadricep tendonitis
Post by: adarqui on August 22, 2016, 01:05:32 am
well i finally did it. first ever 10 ft dunk at my homecourt lol. really had huge adrenaline going on today. i slammed my wrist against the rim on one dunk attempt, so i think i'm sure i'm touching atleast 10'8. maybe 10'9 max. i want to believe i'm touching 10'10, which is a 38 vertical, but i think i'd be dunking way easier if that were the case lol.

https://www.youtube.com/watch?v=ioFJJUVnSnI

all attempts from today: https://www.youtube.com/watch?v=gWXua4sPGgo

i'll try to use the other angle next time, this angle is more generous lol. and i definitely think im short armed, i get my head to the mesh pretty well, just can't put it down.

 :ibjumping: sick!!

last one was really nice.. though, most of those should have gone down... if you had landed that first one ->  :wowthatwasnutswtf: would have been a hard make.

as for 10'10 .. hard to tell because of that angle.. but, you're definitely there-or-close. some of those jumps were really nice, you can see some good float.

great stuff man



https://www.youtube.com/watch?v=tO9f1EsVz5I

recorded a not very clean dunk at the gym. stutter step in the approach too. finally played pickup for the first time in a while, and this was done after like 3 hours of pick up. in between though, i was actually throwing it down, dunking it cleanly. i always jump higher during pick up sessions, and really got up today. might start consistently playing pickup again, hope i don't get injured though.

sup with this one? it's private.

 :raging:
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 22, 2016, 01:33:42 am
well i finally did it. first ever 10 ft dunk at my homecourt lol. really had huge adrenaline going on today. i slammed my wrist against the rim on one dunk attempt, so i think i'm sure i'm touching atleast 10'8. maybe 10'9 max. i want to believe i'm touching 10'10, which is a 38 vertical, but i think i'd be dunking way easier if that were the case lol.

https://www.youtube.com/watch?v=ioFJJUVnSnI

all attempts from today: https://www.youtube.com/watch?v=gWXua4sPGgo

i'll try to use the other angle next time, this angle is more generous lol. and i definitely think im short armed, i get my head to the mesh pretty well, just can't put it down.

 :ibjumping: sick!!

last one was really nice.. though, most of those should have gone down... if you had landed that first one ->  :wowthatwasnutswtf: would have been a hard make.

as for 10'10 .. hard to tell because of that angle.. but, you're definitely there-or-close. some of those jumps were really nice, you can see some good float.

great stuff man



https://www.youtube.com/watch?v=tO9f1EsVz5I

recorded a not very clean dunk at the gym. stutter step in the approach too. finally played pickup for the first time in a while, and this was done after like 3 hours of pick up. in between though, i was actually throwing it down, dunking it cleanly. i always jump higher during pick up sessions, and really got up today. might start consistently playing pickup again, hope i don't get injured though.

sup with this one? it's private.

 :raging:

thanks dude. and yea, i think now if i landed that first one it wouldve been too good lol. i actually am wondering whether that rim is set at 10. i've had it since 2005, but never dunked on it till 2014, so the rim is in good condition. that being said though, i've had cleaner dunks at the gym where i'm sure its 10. also almost landed a two hander : https://www.youtube.com/watch?v=etuy7C7X6JQ
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 24, 2016, 12:12:15 am
ok, i don't know why, but i fly off the baseline angle. i definitely think i prefer this angle over the straight on angle now.
Title: Re: Recovery from quadricep tendonitis
Post by: adarqui on August 24, 2016, 03:07:08 pm
ya that two handed looked niiiice (it's private again though). like i mentioned on youtube, be more aggressive when you catch it.. more arm/hand speed and you'll crush that.


ok, i don't know why, but i fly off the baseline angle. i definitely think i prefer this angle over the straight on angle now.

me too.. that's probably my favorite approach angle. it probably has alot to do with how we plant coming in from that angle.. and then in the air, it squares us up nicely with the basket.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 24, 2016, 04:28:19 pm
lol my bad, unlisted again. i'll try to punch down a good 2 hander soon and have it on cam. i actually put down a good amount of dunks yesterday, put in a few 2 handers but couldn't punch it through.

i see. and yes, its my new favourite too. i just absolutely fly. from the angle i normally use, the top of the 3 point line, but a bit to the right i don't think i'm even close to putting down a 2 hander.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 28, 2016, 10:48:23 pm
deadlifts 255x6, 275x4, 275x4.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 28, 2016, 10:57:20 pm
also am interested now in sprinting as a side hobby. not so sure about the distances though, but i know the longest i'll go is 400 meters cause im curious how fast i could run it.
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on August 29, 2016, 08:39:09 am
all vids back to being private?
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 29, 2016, 07:25:19 pm
yep lol, i'll put them back up if you want though. you wanna further study my jump form? lol
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on August 29, 2016, 07:30:25 pm
do you. i'm curious though.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 29, 2016, 07:32:40 pm
back up.
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on August 29, 2016, 08:42:12 pm
word, they look really good. nice job.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 30, 2016, 12:26:02 am
went to a random outdoor court today to put up some dunks on a rim that i think was 9'8. was wearing my runners, and it was kinda slippery, ended up having a bit of left knee soreness from that session.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 30, 2016, 09:35:40 pm
was thinking about starting squatting again, but after that bit of knee pain yesterday, i think i'm gonna hold off for a while longer. what do you guys think about high bar ATG squats vs trap bar deadlifts btw? i know adarq does the quarter pin squats, and the trap bar deadlift seems similar to it.
Title: Re: Recovery from quadricep tendonitis
Post by: adarqui on August 31, 2016, 10:06:43 pm
was thinking about starting squatting again, but after that bit of knee pain yesterday, i think i'm gonna hold off for a while longer. what do you guys think about high bar ATG squats vs trap bar deadlifts btw? i know adarq does the quarter pin squats, and the trap bar deadlift seems similar to it.

correction: adarq does the half squats and/or half pin squats :D

I actually did "lockouts" more than quarter squats.. I rarely used quarter squats. I did however just unrack really heavy weight to help me feel mentally stronger with 400+ on my back etc.. That helped me when I was working on hitting 405 lb. on the half squat. I definitely feel like it helped, but it was alot of "mental benefit" .. and I had the safety pins set really high in case I needed to drop it. I also wouldn't recommend that though, that's more of an advanced technique and it's not really needed until you're pretty much peaked in your abilities (it might still not be needed though).

I had a trap bar when I was working s&c... loved it. it's a great tool. If I had one, i'd definitely prefer it more than deadlifting.

also as far as your knee, what are you jumping in "runners" (running shoes) for? Waaay back when I was just getting into vert, I was jumping in running shoes.. absolutely hated it.

pc!
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 31, 2016, 11:23:12 pm
was thinking about starting squatting again, but after that bit of knee pain yesterday, i think i'm gonna hold off for a while longer. what do you guys think about high bar ATG squats vs trap bar deadlifts btw? i know adarq does the quarter pin squats, and the trap bar deadlift seems similar to it.

correction: adarq does the half squats and/or half pin squats :D

I actually did "lockouts" more than quarter squats.. I rarely used quarter squats. I did however just unrack really heavy weight to help me feel mentally stronger with 400+ on my back etc.. That helped me when I was working on hitting 405 lb. on the half squat. I definitely feel like it helped, but it was alot of "mental benefit" .. and I had the safety pins set really high in case I needed to drop it. I also wouldn't recommend that though, that's more of an advanced technique and it's not really needed until you're pretty much peaked in your abilities (it might still not be needed though).

I had a trap bar when I was working s&c... loved it. it's a great tool. If I had one, i'd definitely prefer it more than deadlifting.

also as far as your knee, what are you jumping in "runners" (running shoes) for? Waaay back when I was just getting into vert, I was jumping in running shoes.. absolutely hated it.

pc!

ah i see. probably gonna stay away from those lol. yea, i can kinda tell that you'd prefer the trap bar over straight for deadlifting. can see that you're more on the quad dominant side through your two foot jumps and pin squats, so would be guessing you'd prefer the extra knee involvement that you get from the trap bar.

and no idea, but they were working fine, they're actually the shoes i'm wearing in my vid where i dunked on 10 in my backyard. i think it was more so the court, but i'm gonna try it out again in ball shoes.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on September 02, 2016, 02:46:40 pm
Trap bar deadlifts 275 lbs x 10, 315 lbs x 6, x 6.

Pretty easy with 3 plates. Definitely felt my quads way more. Very short ROM, I brought my chuck taylors to lift today, and that made it better. Usually I lift in my running shoes and they have a thicker sole along with a bit of elevation in the heel.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on September 05, 2016, 01:53:09 pm
anyone ever think about getting into personal training for this type of stuff? i've considered it, but it seems like once you teach the basics (squats,deadlifts,sprinting,jumping, etc) theres not much to it, just a long grind. seems like if i wanted to train a client for an extended period of time, i'd have to hold back and draw the process out to try and make the training look more complicated than it actually is lol.
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on September 05, 2016, 03:35:19 pm
anyone ever think about getting into personal training for this type of stuff? i've considered it, but it seems like once you teach the basics (squats,deadlifts,sprinting,jumping, etc) theres not much to it, just a long grind. seems like if i wanted to train a client for an extended period of time, i'd have to hold back and draw the process out to try and make the training look more complicated than it actually is lol.

adarq used to do it full-time, t0ddday does it on the side.

i've thought about it and put my toe in the water this year with my parents as "clients." it's a lot more complicated than teach the basics and then monitor the grind. teaching someone how to do something is hard, and everyone is starting from a different place, with different goals.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on September 05, 2016, 05:31:58 pm
Ah I see. I was thinking more specifically with doing it for athletes. Even more specifically for people that want to dunk lol. If I can earn decent money training people then that'd be great, but if not itd still be an enjoyable thing to train someone to dunk.

Trap bar deadlifts 315 lbs x5,5,5
Title: Re: Recovery from quadricep tendonitis
Post by: adarqui on September 05, 2016, 08:33:17 pm
anyone ever think about getting into personal training for this type of stuff? i've considered it, but it seems like once you teach the basics (squats,deadlifts,sprinting,jumping, etc) theres not much to it, just a long grind. seems like if i wanted to train a client for an extended period of time, i'd have to hold back and draw the process out to try and make the training look more complicated than it actually is lol.

ya well there's a few types of clients.. the first type who will pay you just to teach them the basics etc.. and the second type (athletes) who will pay you to plan out all of their training, make adjustments based on their life/work/competitions/fatigue/adaptations etc.

making it look more complicated than it actually is, might get a few people interested initially.. but, in the end people want results. So keeping things simple/clean/free-of-fluff&filler is the best way to go, IMHO.

not sure how you should go about starting out.. some people get degrees, degrees + certs, certs alone, or none of that -> each can be successful or not.

I mostly enjoyed working in s&c .. It feels absolutely amazing when you have clients/athletes show up day in day out & you have direct control of their training (and possibly nutrition), and then you see them morph over time, peak for competition/a season, achieve their goals etc.. We experience it here on the forum at times, but it would be extra-enjoyable if we were all training together, celebrating PR's, amp'n up for workouts/sessions etc. It can also be very stressful.. ESPECIALLY when athletes are getting "worse" due to some concentrated loads/volume/intensity, and they start to question your programming. When they start bouncing back from it and supercompensate, then they understand -> and won't bug you much ever again about it.. but initially it can be frustrating. But ya it's just stressful regardless, IMHO. I mean people put alot of trust in you - and you're dealing with the human body + their lifestyle + their mentality .. it's not like a computer where I can just program something, run it 10000 billion times and it does the same thing.. So in my experience there's definitely some added stress to trying to "program athletes". Also, it usually means so much to your clients.. lots of these goals have been life long dreams - and in many cases, dreams that people they've interacted with have said will never happen etc.. So ya it can be extremely fulfilling, daunting, stressful, etc.

I didn't enjoy training people who didn't want to train though.. It's one thing that bothered me alot. I experienced it in 2 internships and when I worked as an s&c coach for Memorial Sportscenter. We trained kids, high school athletes, college, pro etc.. At every level, there were people who just "showed up to show up". Or in the case of kindergarten through high school, kids who showed up because their parents paid. I dno, personally it was just annoying and I didn't like it. That's one thing that caused me to drift away from the field a bit. On several occasions I actually tried to see if I could ban certain kids from sessions, or move them into their own knucklehead session with all of the other knuckleheads who didn't care.. Having to train 90% "go get it types" and 10% "knuckleheads" in one session is beyond frustrating... It also does a disservice to the go-get-it types. And FWIW, it's not only non-pros.. I've dealt with pros who didn't want to train either - mostly during my first internship.

Then I caught the programming bug again and went in that direction.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on September 11, 2016, 06:19:23 pm
i see. yea, that seems like a nice experience for you. extremely stressful yes, but helping people achieve their goals and seeing the results has to be really rewarding. i actually don't think i'm gonna get into this whole thing as a job now though lol. i honestly don't know how i'd deal with that type of pressure and having people put their trust in you. also, this is just stuff i enjoy, so i don't wanna make my work the same thing as my job.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on September 13, 2016, 11:32:01 pm
trap bar deadlift 315 lbs: 6,5,5.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on September 15, 2016, 07:35:02 am
did sprints last week on wednesday too. think it was around 50 meters.  ran it 5 times and that was pretty good. did it after basketball and a few jumps. one day i wanna just show up to a track and do a full sprinting session though, but not sure how i'd do it. i think a good way to do it is to start from shortest distance to longest. maybe 100m 5 times, then 400m thrice, then time myself for a mile run? does that seem like too much or too little?
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on September 15, 2016, 09:47:46 am
[paging t0ddday, paging t0ddday]

advice: don't just show up at a track and do a track session. if you do, 100m is not "the shortest" unless you're a distance runner or something. 30m and 60m work can be valuable.

but why do you want to do it?
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on September 15, 2016, 10:58:44 am
lol.

yea, 100m definitely isn't short at all lol. i sprinted around 50m last week and it  felt long for me, i wonder if i'll even have enough gas to finish 100m all the way thru. i was thinking 100m being the shortest cause i'll be heading to an outdoors track next time and i'm not sure if they'll have lines for 30 and 60 metres.

i wanna do it for two main reasons: i enjoy sprinting/timing myself for longer distances and because i wanna get back to jumping off one foot by next summer, and i think that sprinting/running will help.
Title: Re: Recovery from quadricep tendonitis
Post by: adarqui on September 15, 2016, 02:10:13 pm
did sprints last week on wednesday too. think it was around 50 meters.  ran it 5 times and that was pretty good. did it after basketball and a few jumps. one day i wanna just show up to a track and do a full sprinting session though, but not sure how i'd do it. i think a good way to do it is to start from shortest distance to longest. maybe 100m 5 times, then 400m thrice, then time myself for a mile run? does that seem like too much or too little?

well for the mile, you'll probably be pretty toast after 5x100 & 3x400.

I personally like separating those into separate sessions.. in your case for example, that'd be a day of 100's, another day of 400's, and another day for a mile (or more).. but that's if you were adapted to sprinting/running.

so in the beginning i think the most important thing is just keeping the volume low and not going 100%... ie, you can run 5 x 100m but, just go ~70-85% or so.. it's still fast but not maximal enough to really wreck you (hamstrings for example).. I'd say a good month of just incorporating some speed/distance sessions but keeping it light/relaxed would be good before you consider intensifying things.

so for now, just split up your ~100-400m sessions and >= mile sessions .. so that you aren't running a mile or more after fatiguing yourself from 100-400m submax sprints.

initially i'd stick to <= 200m for sprints though .. 400m's can be pretty brutal in your legs/lower legs etc.

Anyway, if you keep it submax, the actual protocol isn't as important right now.. if you want to just go out and run 10 x 100m's submax, you do it.. and if you feel wrecked by #7, you can end that session. Same goes for 200's etc. As for mile runs, your body/brain will pretty much prevent you from overdoing it.. you'll probably run one mile and then end it lmao.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on September 15, 2016, 07:12:09 pm
yea that sounds good, i'll separate my sprint distances and running then. running 50m 5 times last week after a few jumps was pretty good on me, so i think i'll stick to around that volume.

also, the other main reason i want to start having sprint sessions was because i was hoping to get back to jumping off one foot by next summer. i was thinking that sprinting and jumping off one went hand in hand basically. any futher insight on this?
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on September 17, 2016, 04:05:31 am
275 lb deadlifts 3x5.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on September 17, 2016, 04:47:53 am
been back to playing pickup recently, mostly half court. my 2 foot bounce is pretty huge playing half court, when people don't know how to box me out, i grab a ton of rebounds and also get plenty of put backs.

also really like being able to get up high enough off 1 foot to just casually put the ball into the rim lol. during pickup is the only time i jump off one, and it's not been bothering me, so thats a positive. something i want to do though, more so in full court is to be able to dunk competently 2 handed, off 1 foot lol. i just think it'd be a fun thing to have in my arsenal, and it'd also be a positive, being able to finish with 2 handed dunks in transition, cause i have my fair share of blown layups on fast breaks lol.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on September 28, 2016, 02:04:01 am
have been sick. think i'm gonna give it a go with ATG squats once i'm better. who knows, it might actually benefit my quadricep tendon? i can do ATG pistol squats and BW ATG squats without pain, so maybe doing them weighted will give some benefit.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on September 28, 2016, 02:21:21 am
just came up with a great idea: weighted vest "pistol" squats. i'd have to look around for a 100+ pound weighted vest though, cause i can really crank them out bodyweight, and i go ATG too.

also, when i do "pistol" squats i always stand on something like a chair or box when i do them to get the flexiblity thing out the way. i guess they're more like single leg ATG squats then instead of pistol. i also get that on the internet, and even in real life, people will always point out that a true pistol squat is done on the ground, and i'm always wondering why people choose to do that. is it an ego thing just to show off how flexible you are? cause if not, why put in the flexibility factor when you're just trying to use it as a unilateral exercise to strengthen your legs?
Title: Re: Recovery from quadricep tendonitis
Post by: vag on September 28, 2016, 04:49:41 am
I was always tempted by that idea. Just not able to stay consistent and focused at home, so i failed it. But the plan is solid.

Also, FWIW, you don't need that much weight to add, because the increments-strength analogy are sooo not the same with a barbell squat.

Scientific explanation: http://www.adarq.org/progress-journals-experimental-routines/5'9''-journal-for-a-40'rvj-off-of-two-and-1/msg83087/#msg83087

TLDR with small approximation errors for ease of use:
Whatever you add in a pistol 'equals' to adding around the double of it at a normal squat.
A pistol with 100lbs added would be equal to squatting BW+200lbs , so something like 350-400lbs.

Anyway, that doesn't change the plan, start with it and progressively overload it and see where you end.

:lololol:
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on September 28, 2016, 09:54:23 am
just came up with a great idea: weighted vest "pistol" squats. i'd have to look around for a 100+ pound weighted vest though, cause i can really crank them out bodyweight, and i go ATG too.

also, when i do "pistol" squats i always stand on something like a chair or box when i do them to get the flexiblity thing out the way. i guess they're more like single leg ATG squats then instead of pistol. i also get that on the internet, and even in real life, people will always point out that a true pistol squat is done on the ground, and i'm always wondering why people choose to do that. is it an ego thing just to show off how flexible you are? cause if not, why put in the flexibility factor when you're just trying to use it as a unilateral exercise to strengthen your legs?

right on. you can also use a dumbbell or kettlebell instead of a vest. doing them on a chair or box is fine. personally i do proper pistols, on the floor, but always with my heel raised up about an inch on something: a 25-lb plate, my squatting shoes, whatever. being able to do them flat-footed would be cool but just because, not for any real reason. if it's more comfortable to do them on a box, then do them on a box and internet dick-measuring be damned.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on September 28, 2016, 11:32:45 pm
thanks guys. will definitely be doing this. i think the hard part will be looking for the vest lol.

i actually train better at home here though lol. i've got my own mini court in my backyard where i have had most of my dunk sessions. also am thinking about getting a barbell set up in my basement for deadlifts.

i've tried a dumbbell before, but it's way too distracting and im not sure if i have bad upper body endurance, but it was harder keeping the dumbbells up than the actual exercise lol. and yea, i'm gonna do them on a chair or box lol. i can just let my off leg hang and not worry about holding it up/testing my flexibility like everybody else is so concerned with lol. i have squat shoes too, but probably gonna do them flat footed. i'm not entirely sure of the difference, but doing them with the squat shoes probably will help with the butt wink, but at the same time make it more knee dominant.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 02, 2016, 11:37:48 am
haven't lifted for almost 2 weeks now, have just been randomly doing my pistol squats at home. doesn't bother my quad tendon at all, infact, im only hearing clicks and pops in my right, uninjured knee. just did some randomly but then decided to do some full sets, ended up doing 2x10 pretty easily. cant wait to get a vest, i think that these might end up being my bread and butter in place of an ATG squat.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 03, 2016, 02:01:46 am
did some more research on pistol squats. this is a very informative post:

https://www.reddit.com/r/bodyweightfitness/comments/28mwy9/a_general_comparison_of_pistols_to_barbell_squats/

1x15 today for pistols. getting harder, i think i can do sets of 20 though.

did some 2 step jumps off both plants. haven't had a jump sessions in almost 2 weeks mainly cause of sickness, so was just barely touching 10'2. also did that test where you put your midfoot over a line and then just do a standing vert straight up in the air. i ended up with my heel past the line, so i think that indicates good hip extension.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 03, 2016, 08:00:26 pm
275 lb deadlifts for 6,6,4. also tried out barbell step ups again. don't really like these, always feels like i'm gonna lose balance, and also cause it's hard not to push off with your off leg, cause if you don't you're gonna lose balance for sure.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 03, 2016, 08:59:53 pm
just came up with a great idea: weighted vest "pistol" squats. i'd have to look around for a 100+ pound weighted vest though, cause i can really crank them out bodyweight, and i go ATG too.

also, when i do "pistol" squats i always stand on something like a chair or box when i do them to get the flexiblity thing out the way. i guess they're more like single leg ATG squats then instead of pistol. i also get that on the internet, and even in real life, people will always point out that a true pistol squat is done on the ground, and i'm always wondering why people choose to do that. is it an ego thing just to show off how flexible you are? cause if not, why put in the flexibility factor when you're just trying to use it as a unilateral exercise to strengthen your legs?

right on. you can also use a dumbbell or kettlebell instead of a vest. doing them on a chair or box is fine. personally i do proper pistols, on the floor, but always with my heel raised up about an inch on something: a 25-lb plate, my squatting shoes, whatever. being able to do them flat-footed would be cool but just because, not for any real reason. if it's more comfortable to do them on a box, then do them on a box and internet dick-measuring be damned.

i'm actually gonna try them with dumbbells/kettlebell at the gym, but do you know the best way to hold them up? the last time i did it, i was using dumbbels and pretty much curling them as i went down, and that was harder than the actual pistols lol
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on October 03, 2016, 09:49:52 pm
goblet position, or out in front.

also, to help prevent your back leg from contributing to the step up, lift your down-foot toes off the ground. makes it harder to push off.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 04, 2016, 01:05:16 am
goblet position, or out in front.

also, to help prevent your back leg from contributing to the step up, lift your down-foot toes off the ground. makes it harder to push off.

the goblet position seems good, out in front i think might be too tiring though cause i'm gonna be doing atleast 40 lbs. i also might try this one out, but i think it might not work for me cause i go rock bottom:

https://www.youtube.com/watch?v=mXJXBYOf2fY

thanks, i tried that right now and it made a difference. i was pretty much just dorsiflexing my ankle hard.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 05, 2016, 07:09:47 pm
https://www.youtube.com/watch?v=1_UgB4M4ZqU

one step rim grabs consecutively alternating plants.
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on October 05, 2016, 10:31:18 pm
try taking a false step before you jump, that is, start a half-step back with the plant foot. more closely mimics what will happen when you add more steps. or were you not adding one on purpose?
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 05, 2016, 10:45:43 pm
yea, i get what you mean by that, i'll try it out next time, feels like it would add extra momentum. these were mainly for fun though and to see how well i jumped off 1 step, so i kept it kinda strict. also, can't see it, but i had a better penultimate step on the RL side, think i was too close to the rim on LR though.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 07, 2016, 06:41:48 pm
did a few dribble dunks off 1 foot on 9'6, still giving me minor pain in my left knee. possibly still am recruiting too much quad? or maybe i'm just not meant to be a 1 foot jumper lol.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 09, 2016, 07:02:06 pm
had a session today, RL only and my left knee was still aching during, probably from jumping off 1 foot last session. definitely gonna play it safe now, no more 1 foot.

completely out of gas, but managed to do 1x15 pistol squats too. no pain at all in my left knee. in fact, i feel more stress in my right knee than my left.
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on October 10, 2016, 11:37:24 am
so as to cut off the acole thread hijack: i think you should email the >35 track and field group. if you explain that you're an amateur/noob and are having difficulty finding training partners and competitions, they might let you come by and train anyway. i mean, you're canadian, y'all are nice. worst case scenario, they send a polite "no."
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 10, 2016, 01:24:32 pm
so as to cut off the acole thread hijack: i think you should email the >35 track and field group. if you explain that you're an amateur/noob and are having difficulty finding training partners and competitions, they might let you come by and train anyway. i mean, you're canadian, y'all are nice. worst case scenario, they send a polite "no."

yea i'll look into it. and yup lol, won't be a big deal if they decline.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 10, 2016, 08:59:51 pm
trap bar deadlift: 315 5, 325 x 6 and 6.

pistol squats with 35 lb kettlebell: 5 and 6.

two 50m sprints.

gotta find another way to do weighted pistols, i could do more reps, but even a 35 lb kettlebell was too much. also think i may still be more quad dominant, i'm strongest in the trap bar when i have my knees forward and really power it through with the quads. i felt a bit of pain though in my left quad tendon during them, but it was very minimal. the only thing that seems to give my knee the most grief is only 1 foot jumping it seems like.
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on October 10, 2016, 10:15:53 pm
gotta find another way to do weighted pistols

why? there are like 8 bajillion ways to strengthen your legs that are easier to load. or you could do more reps. plenty of ways to progress.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 10, 2016, 11:17:33 pm
gotta find another way to do weighted pistols

why? there are like 8 bajillion ways to strengthen your legs that are easier to load. or you could do more reps. plenty of ways to progress.

yea true. i just really like pistols(on a box) cause i can get that rock bottom range of motion lol. i guess i can just go back to high bar ATG squats though. i hope they don't bother my left knee though. itl'll be kinda weird too if they do cause i'm doing these pistols 100% pain free.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 18, 2016, 09:18:01 pm
https://www.youtube.com/watch?v=oIlh4JWXKaA

goal now is to make this consistent. i think my max vert is now sitting in between the mid 30s and high 30s. don't think i have the best genetics, but i'm confident that i can get to 40. just have a very slight ache in my left knee still, think im just gonna keep foam rolling and stretching it i guess. may try cross friction massage on it and maybe even acupuncture.
Title: Re: Recovery from quadricep tendonitis
Post by: acole14 on October 18, 2016, 11:16:40 pm
https://www.youtube.com/watch?v=oIlh4JWXKaA

goal now is to make this consistent. i think my max vert is now sitting in between the mid 30s and high 30s. don't think i have the best genetics, but i'm confident that i can get to 40. just have a very slight ache in my left knee still, think im just gonna keep foam rolling and stretching it i guess. may try cross friction massage on it and maybe even acupuncture.

Where in the knee? Don't go sticking needles into tendons and ligaments haphazardly.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 19, 2016, 12:08:35 am
https://www.youtube.com/watch?v=oIlh4JWXKaA

goal now is to make this consistent. i think my max vert is now sitting in between the mid 30s and high 30s. don't think i have the best genetics, but i'm confident that i can get to 40. just have a very slight ache in my left knee still, think im just gonna keep foam rolling and stretching it i guess. may try cross friction massage on it and maybe even acupuncture.

Where in the knee? Don't go sticking needles into tendons and ligaments haphazardly.

probably the quadricep tendon, very very close to the kneecap though. and yea, of course i'm not gonna go about doing it by myself at home, i'm gonna get a professional to do it. or do you think getting a professional to do it is haphazard too?
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 19, 2016, 09:15:28 am
knee aching scale:

1 foot jumping: guaranteed ache
2 foot jumping: minor ache sometimes
trap bar deadlift: very minor ache
deadlift: nothing
pistol squats: nothing

also, the knee pops when i extend it a lot, and i've actually made it a habit, like cracking your knuckles. there's like a sort of pressure that builds up like how it builds up with your fingers. sitting builds it up the most i think. if i'm seated for a while, i can definitely feel it building up, so i'll extend my leg, and it'll make a big pop and it'll relieve it lol.

the other way it "pops" is when i foam roll and i have pressure on the quad. this time though, there's a 100% chance of it "popping", but this feels like a different kinda. hard to explain, but when i do it it feels like theres like some kind of stuff in my knee, maybe scar tissue?
Title: Re: Recovery from quadricep tendonitis
Post by: acole14 on October 19, 2016, 10:32:49 pm
https://www.youtube.com/watch?v=oIlh4JWXKaA

goal now is to make this consistent. i think my max vert is now sitting in between the mid 30s and high 30s. don't think i have the best genetics, but i'm confident that i can get to 40. just have a very slight ache in my left knee still, think im just gonna keep foam rolling and stretching it i guess. may try cross friction massage on it and maybe even acupuncture.

Where in the knee? Don't go sticking needles into tendons and ligaments haphazardly.

probably the quadricep tendon, very very close to the kneecap though. and yea, of course i'm not gonna go about doing it by myself at home, i'm gonna get a professional to do it. or do you think getting a professional to do it is haphazard too?

I don't know if you're being sarcastic or not. I'll assume not. For a start I don't know whether you mean acupuncture or dry needling. Acupuncture really doesn't have any scientific justification. From my understanding, dry needling is slightly different in that it's more targeted to specific trigger point areas and I have heard plenty of anecdotal evidence from people in the business. But you have to ensure it's done right and there's always a small risk of tendon/ligament rupture given you're creating small (temporary) weak point in the tissue. We had a guy who had dry needling constantly on his achilles tendon, and while it would help him get through the next day's training he'd invariably pull or tear it a few days/weeks later. My old coach was very against injections in tendons/ligaments whether it was a cortisone shot or acupuncture needles because of the risk of subsequent tendon rupture under heavy load, which he's seen a few times. Again, all anecdotal; YMMV and it could potentially help for pain relief, but it probably doesn't fix the issue.

IMO, a far better and less risky approach to solving your quad tendinopathy is to get a PT/myotherapist etc. to look at your hip and ankle mobility/stability using SL squats and other functional movements. Then get the dysfunctional muscles worked on and start doing the relevant corrective strengthening exercises. Every dynamic knee fault that isn't some sort of congenital defect is most likely caused by upstream (hip) or downstream (ankle) joints and the associated muscles, more often than not around the hip.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 19, 2016, 11:47:43 pm
https://www.youtube.com/watch?v=oIlh4JWXKaA

goal now is to make this consistent. i think my max vert is now sitting in between the mid 30s and high 30s. don't think i have the best genetics, but i'm confident that i can get to 40. just have a very slight ache in my left knee still, think im just gonna keep foam rolling and stretching it i guess. may try cross friction massage on it and maybe even acupuncture.

Where in the knee? Don't go sticking needles into tendons and ligaments haphazardly.

probably the quadricep tendon, very very close to the kneecap though. and yea, of course i'm not gonna go about doing it by myself at home, i'm gonna get a professional to do it. or do you think getting a professional to do it is haphazard too?

I don't know if you're being sarcastic or not. I'll assume not. For a start I don't know whether you mean acupuncture or dry needling. Acupuncture really doesn't have any scientific justification. From my understanding, dry needling is slightly different in that it's more targeted to specific trigger point areas and I have heard plenty of anecdotal evidence from people in the business. But you have to ensure it's done right and there's always a small risk of tendon/ligament rupture given you're creating small (temporary) weak point in the tissue. We had a guy who had dry needling constantly on his achilles tendon, and while it would help him get through the next day's training he'd invariably pull or tear it a few days/weeks later. My old coach was very against injections in tendons/ligaments whether it was a cortisone shot or acupuncture needles because of the risk of subsequent tendon rupture under heavy load, which he's seen a few times. Again, all anecdotal; YMMV and it could potentially help for pain relief, but it probably doesn't fix the issue.

IMO, a far better and less risky approach to solving your quad tendinopathy is to get a PT/myotherapist etc. to look at your hip and ankle mobility/stability using SL squats and other functional movements. Then get the dysfunctional muscles worked on and start doing the relevant corrective strengthening exercises. Every dynamic knee fault that isn't some sort of congenital defect is most likely caused by upstream (hip) or downstream (ankle) joints and the associated muscles, more often than not around the hip.

nope, i wasn't being sarcastic lol, just very uninformed on that stuff. my mom just suggested it, and i didn't really know how it was gonna be done lol. yea that seems like a huge risk cause there's very little pain right now, just very minor aching when i jump.

yea that sounds like when i'm gonna do again. the last physical therapist i saw bascially did some cross friction massage for a few sessions. after that, i just followed what she told me to do, and that was to stretch/foam roll quads hard and strengthen glutes/hamstrings with deadlifts.
Title: Re: Recovery from quadricep tendonitis
Post by: acole14 on October 20, 2016, 12:39:08 am
https://www.youtube.com/watch?v=oIlh4JWXKaA

goal now is to make this consistent. i think my max vert is now sitting in between the mid 30s and high 30s. don't think i have the best genetics, but i'm confident that i can get to 40. just have a very slight ache in my left knee still, think im just gonna keep foam rolling and stretching it i guess. may try cross friction massage on it and maybe even acupuncture.

Where in the knee? Don't go sticking needles into tendons and ligaments haphazardly.

probably the quadricep tendon, very very close to the kneecap though. and yea, of course i'm not gonna go about doing it by myself at home, i'm gonna get a professional to do it. or do you think getting a professional to do it is haphazard too?

I don't know if you're being sarcastic or not. I'll assume not. For a start I don't know whether you mean acupuncture or dry needling. Acupuncture really doesn't have any scientific justification. From my understanding, dry needling is slightly different in that it's more targeted to specific trigger point areas and I have heard plenty of anecdotal evidence from people in the business. But you have to ensure it's done right and there's always a small risk of tendon/ligament rupture given you're creating small (temporary) weak point in the tissue. We had a guy who had dry needling constantly on his achilles tendon, and while it would help him get through the next day's training he'd invariably pull or tear it a few days/weeks later. My old coach was very against injections in tendons/ligaments whether it was a cortisone shot or acupuncture needles because of the risk of subsequent tendon rupture under heavy load, which he's seen a few times. Again, all anecdotal; YMMV and it could potentially help for pain relief, but it probably doesn't fix the issue.

IMO, a far better and less risky approach to solving your quad tendinopathy is to get a PT/myotherapist etc. to look at your hip and ankle mobility/stability using SL squats and other functional movements. Then get the dysfunctional muscles worked on and start doing the relevant corrective strengthening exercises. Every dynamic knee fault that isn't some sort of congenital defect is most likely caused by upstream (hip) or downstream (ankle) joints and the associated muscles, more often than not around the hip.

nope, i wasn't being sarcastic lol, just very uninformed on that stuff. my mom just suggested it, and i didn't really know how it was gonna be done lol. yea that seems like a huge risk cause there's very little pain right now, just very minor aching when i jump.

yea that sounds like when i'm gonna do again. the last physical therapist i saw bascially did some cross friction massage for a few sessions. after that, i just followed what she told me to do, and that was to stretch/foam roll quads hard and strengthen glutes/hamstrings with deadlifts.

All good, hard to tell sometimes online. Sounds like you're on the right track, these things just become a management/maintenance issue. I see you're doing weighted pistols, which is also good. Keep it up, good jumping progress.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 20, 2016, 02:55:41 am
yep, i see. yep, i can do weighted pistols with zero pain. i stand on a box and go completely rock bottom too, you'd think that would hurt my knee but it doesn't at all. thanks dude, really determined to get that 40 inch vert now.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 22, 2016, 02:42:01 am
deadlifts 295 lbs x 4,4,3.
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on October 22, 2016, 05:19:11 am
the last vid you posted is private.

fwiw, my extremely limited personal experience of dry needling (n=1 session) was startlingly positive, and i have a couple of friends who got it also to good effect. my extremely limited person experience of acupuncture (n=1 session) was negative: the dude must have hit a nerve in my toe or something because for a while there it felt like a good portion of my foot was on fire. never again.

but when what you're talking about is movement-specific pain, i'm with acole. the problem is likely not going to be solved permanently by dry needling, and it's definitely not going to be solved by acupuncture.

side note: the scientific evidence for acupuncture as a discipline (placing needles along some apparently very specific locations) is weak relative to placebo (placing needles sort of haphazardly but in the same manner). but the placebo effect is there for a lot of people and can be powerful enough on its own to justify treatment, depending on the problem being addressed. studies aren't all of musculoskeletal pain; acupuncture is also used to treat, say, digestion issues.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 22, 2016, 05:33:02 am
the last vid you posted is private.

fwiw, my extremely limited personal experience of dry needling (n=1 session) was startlingly positive, and i have a couple of friends who got it also to good effect. my extremely limited person experience of acupuncture (n=1 session) was negative: the dude must have hit a nerve in my toe or something because for a while there it felt like a good portion of my foot was on fire. never again.

but when what you're talking about is movement-specific pain, i'm with acole. the problem is likely not going to be solved permanently by dry needling, and it's definitely not going to be solved by acupuncture.

side note: the scientific evidence for acupuncture as a discipline (placing needles along some apparently very specific locations) is weak relative to placebo (placing needles sort of haphazardly but in the same manner). but the placebo effect is there for a lot of people and can be powerful enough on its own to justify treatment, depending on the problem being addressed. studies aren't all of musculoskeletal pain; acupuncture is also used to treat, say, digestion issues.

put it back up.

ah i see. still a huge risk for me cause the pain is very minor. hit deadlifts and played pickup today and had a few layups off 1 foot, no pain at all though.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 24, 2016, 10:43:41 pm
for some reason i suddenly have sharp pain around/near my right hip today. i deadlifted and played on friday and jumped yesterday, but it was even fine yesterday. gonna see what the deal with and be extra extra careful with this.

edit: nvm, the pain is gone. weird, it only lasted for 1/4 of the day.
Title: Re: Recovery from quadricep tendonitis
Post by: adarqui on October 28, 2016, 02:36:07 pm
for some reason i suddenly have sharp pain around/near my right hip today. i deadlifted and played on friday and jumped yesterday, but it was even fine yesterday. gonna see what the deal with and be extra extra careful with this.

edit: nvm, the pain is gone. weird, it only lasted for 1/4 of the day.

glad to see that edit.. hip pain sucks. just got done talking about it with Leonel in his journal.

keep ur eye on it mijo.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 28, 2016, 07:08:44 pm
for some reason i suddenly have sharp pain around/near my right hip today. i deadlifted and played on friday and jumped yesterday, but it was even fine yesterday. gonna see what the deal with and be extra extra careful with this.

edit: nvm, the pain is gone. weird, it only lasted for 1/4 of the day.

glad to see that edit.. hip pain sucks. just got done talking about it with Leonel in his journal.

keep ur eye on it mijo.

yup, its completely gone. played pickup on wednesday and it was 100% fine. i'm also supposed to be deadlifting today, but too lazy lol.

for the past few weeks i've been on rogue though, looking to get a barbell and bumper plates at home for deadlifts. still having a hard time deciding which bumper plates to get. also wondering if i should get a trap bar instead of a straight bar.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 01, 2016, 07:21:25 pm
going for long term injury prevention, but kinda a bit tricky atm. i know it's very important to be glute dominant, but what about the quads? it seems like you need strong quads too(particularly the VMO) to have good knee health.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 02, 2016, 07:03:51 am
guess i'm going with the trap bar. i guess you can always adjust your shin angles with the trap bar, so if i wanna make it more hip dominant i just keep vertical shins.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 04, 2016, 11:29:51 pm
any tips to hit the VMO hard besides TKE's?
Title: Re: Recovery from quadricep tendonitis
Post by: ChrisM on November 05, 2016, 12:04:33 am
BSS does for me.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 05, 2016, 12:46:59 am
i see. yea, i was thinking that any single leg variation with a partial range of motion would hit the VMO hard.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 07, 2016, 03:52:08 pm
you think pistol squats hit the VMO hard enough though?
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 15, 2016, 07:34:00 pm
can't wait til i have a barbell set up in my basement. dunno how i'd train, but i'd use the most out of it. probably gonna try to deadlift every other day lol.
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on November 16, 2016, 12:55:22 am
you think pistol squats hit the VMO hard enough though?

varies from person to person. for real isolation your best options are TKEs and SL machine leg extensions while concentrating on firing your VMO. externally rotating your leg a bit and palpating the muscle can both help get it to fire.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 16, 2016, 01:13:02 am
you think pistol squats hit the VMO hard enough though?

varies from person to person. for real isolation your best options are TKEs and SL machine leg extensions while concentrating on firing your VMO. externally rotating your leg a bit and palpating the muscle can both help get it to fire.

I see, thanks.
Title: Re: Recovery from quadricep tendonitis
Post by: adarqui on November 16, 2016, 11:10:04 am
you think pistol squats hit the VMO hard enough though?

varies from person to person. for real isolation your best options are TKEs and SL machine leg extensions while concentrating on firing your VMO. externally rotating your leg a bit and palpating the muscle can both help get it to fire.

this x2 ^^

we used to do partner assisted TKE's: while seated on the floor, leg propped up on a foam roller, partner pushes down on the top of the foot and you just extend for those last few degrees.



i actually had a set of pistols "shut off" my VMO once.. waaay back, just tweaked it at the bottom of a pistol.. took a few weeks for my VMO to fire properly again.. was really weird. Did tons of TKE's to get it back to normal.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 16, 2016, 07:36:47 pm
you think pistol squats hit the VMO hard enough though?

varies from person to person. for real isolation your best options are TKEs and SL machine leg extensions while concentrating on firing your VMO. externally rotating your leg a bit and palpating the muscle can both help get it to fire.

this x2 ^^

we used to do partner assisted TKE's: while seated on the floor, leg propped up on a foam roller, partner pushes down on the top of the foot and you just extend for those last few degrees.



i actually had a set of pistols "shut off" my VMO once.. waaay back, just tweaked it at the bottom of a pistol.. took a few weeks for my VMO to fire properly again.. was really weird. Did tons of TKE's to get it back to normal.

oh i see. well have no partner, but still gonna continue hitting TKE's hard solo. and i see. i really like pistols, so i guess ill continue doing them, but just gonna watch out for my VMO to keep firing properly.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 16, 2016, 09:33:37 pm
damn this whole quadricep tendonitis thing makes things so complicating though. just wish i never messed up my knee with 1 foot jumping. if i didn't have this knee problem i think it'd just be going hard with trap bar deadlifts 3 times a week.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 22, 2016, 01:41:07 am
hmm, still have 1 foot dunking dreams here lol. guess i'm finally gonna get an MRI on my knee and see how it really is. then after that, just nothing but a lot of deadlifts, 1 foot jumps, and a bit of sprinting.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 25, 2016, 10:18:58 pm
haven't deadlifted in a while so i thought i lost some strength, but am actually still touching 10'2 off 1 step pretty well. can't wait to get back to lifting though. gonna concentrate hard on my deadlift, feel like i can eventually hit 405 at around 155 lbs.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 25, 2016, 11:44:07 pm
when i jump, gotta get out of my head that i need a long penultimate step too. i feel like i'm actually sacrificing height for the sake of just making a huge last step, so gonna cut that out.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 28, 2016, 12:01:26 am
still touching 10'2 really well off 1 step. 1 step vert in the low 30's i think? what i've gotta start drilling down in my head : height over penultimate length.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on December 11, 2016, 05:57:58 pm
kinda sucks how strong quadriceps are so beneficial to two foot jumping but here i am stuck with an achy/clicky left quad tendon.
Title: Re: Recovery from quadricep tendonitis
Post by: adarqui on December 12, 2016, 12:15:13 am
kinda sucks how strong quadriceps are so beneficial to two foot jumping but here i am stuck with an achy/clicky left quad tendon.

i forget.. but have you seen a PT? get that ish checked out if you can.. this has been going on for a long time.. and the clickyness symptom sounds annoying - tendon could definitely be jacked up.

get it checked!
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on December 12, 2016, 05:30:52 am
kinda sucks how strong quadriceps are so beneficial to two foot jumping but here i am stuck with an achy/clicky left quad tendon.

i forget.. but have you seen a PT? get that ish checked out if you can.. this has been going on for a long time.. and the clickyness symptom sounds annoying - tendon could definitely be jacked up.

get it checked!

yea i've seen two PT's. i've been following the first's advice pretty much, basically told me to deadlift to increase strength in glutes/hamstrings and neglect quads and stretch/foam roll them. yea, i'm gonna get an MRI on it soon to figure out what's exactly wrong wtih it lol.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on December 15, 2016, 07:56:45 pm
still doing plenty of 10'2 touches off 1 step, both plants. it seems like i can't get up without a longer penultimate step now though, so i'm sure the deadlifts i've been doing have been paying off. quads don't get sore much anymore.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on December 20, 2016, 11:41:24 pm
interesting how i prefer using RL to dunk but prefer using LR to jump up and touch things lol. still touching 10'2 off one  step here. snowed out outside and haven't been to the gym in a while. guess i'm stuck with 1 and 2 step approaches for now. i have another thing thats set up at 10'6, gonna be pretty sick if i can touch that off 2 steps.
Title: Re: Recovery from quadricep tendonitis
Post by: adarqui on December 21, 2016, 12:30:34 am
interesting how i prefer using RL to dunk but prefer using LR to jump up and touch things lol.

this I do not understand..............  :ninja:

do you reach up with a different hand? or same hand? for dunking: LR with L-hand seems better than LR with R-hand... similar to RL with L-hand being better than RL with R-hand.

I could never do it though.. defaulted to jumping max and dunking the same exact way.



Quote
still touching 10'2 off one  step here. snowed out outside and haven't been to the gym in a while. guess i'm stuck with 1 and 2 step approaches for now. i have another thing thats set up at 10'6, gonna be pretty sick if i can touch that off 2 steps.

nice!
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on December 21, 2016, 03:48:14 am
interesting how i prefer using RL to dunk but prefer using LR to jump up and touch things lol.

this I do not understand..............  :ninja:

do you reach up with a different hand? or same hand? for dunking: LR with L-hand seems better than LR with R-hand... similar to RL with L-hand being better than RL with R-hand.

I could never do it though.. defaulted to jumping max and dunking the same exact way.



Quote
still touching 10'2 off one  step here. snowed out outside and haven't been to the gym in a while. guess i'm stuck with 1 and 2 step approaches for now. i have another thing thats set up at 10'6, gonna be pretty sick if i can touch that off 2 steps.

nice!

i use my right hand for both. yea, i kinda feel like LR with the right hand allows me to go more straight up whereas i'm jumping more forward off of RL.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on December 25, 2016, 08:17:00 pm
can't wait till i get a trap bar in my house. once i get it, am probably gonna be using it every other day.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on February 10, 2017, 03:43:08 am
In Hong Kong right now and am pretty sure they set their rims here at 3 meters instead of 10 ft, so they'd be 9'10. Have been off with my training, so can't land any dunks this trip. gonna be back to training once I'm back home though. Next time I'm back will hopefully be able to land some dunks during pickup games lol
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on February 21, 2017, 10:46:45 am
still trying to increase the range for my 3 pointers too. lower body wise, seems like glutes are very important for shooting.
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on February 25, 2017, 03:23:03 pm
still trying to increase the range for my 3 pointers too. lower body wise, seems like glutes are very important for shooting.

yep. i'm a bad basketball player so take this with a grain of salt, but when i cue myself to pop my hips when i'm shooting my % skyrockets.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on February 26, 2017, 06:02:57 pm
still trying to increase the range for my 3 pointers too. lower body wise, seems like glutes are very important for shooting.

yep. i'm a bad basketball player so take this with a grain of salt, but when i cue myself to pop my hips when i'm shooting my % skyrockets.

i see. i dont think it even matters if youre bad, that there is more evidence that hips are important since it helps you lol. but yea, gonna keep deadlifting.

275x4
275x4
on tuesday
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on March 06, 2017, 06:38:50 am
been working on my game a lot lately, been putting up lots of shots. a main long term goal is to get that 40 inch vert though, and i'll be getting it off my LR plant. secondary goal is to increase my 1 foot jump enough to where i can dunk 1 handed off the dribble, but am not gonna be having jump sessions off 1 foot for until like the summer of '18 or '19. i feel like if i continue planting LR and strengthening glutes and hamstrings that it'll carry over to 1 foot though.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on March 19, 2017, 10:18:34 pm
deadlifts

255 lbs 5,4,4
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on March 27, 2017, 05:16:16 am
saturday:

255 x 5,5
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on March 31, 2017, 10:02:50 pm
seems like continuing to plant LR gives carryover to left foot one foot and RL. if i only purely went off RL though, it wouldn't give anything to my left foot though
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on April 05, 2017, 05:31:08 am
note for LR dunks off the dribble: you're always going to be loading the ball up on the left side of your body. even for right handed dunks, the ball is still loaded up on the left side when you're planting.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on April 12, 2017, 06:07:33 am
had a really painful corn on the bottom of my left foot. decided to use an electric filer to file it down. still hurts.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on April 16, 2017, 01:17:09 am
Heard this from raptor a while ago, want to confirm. 1 foot jumping places less stress on the knees?
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on April 18, 2017, 07:45:59 pm
can still dunk 1 handed off the dribble off 1 foot. definitely think that planting LR gives carryover to 1 foot off left.
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on April 19, 2017, 01:33:16 am
can still dunk 1 handed off the dribble off 1 foot. definitely think that planting LR gives carryover to 1 foot off left.

makes sense, and also anecdotally my experience. LR plant is really a left-foot plant, i.e. your left left absorbs more of the force than your right. i'm naturally LR and a right-foot SL jumper, but my left-foot SL plant caught way up to my right-foot plant over the years.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on April 19, 2017, 12:28:41 pm
can still dunk 1 handed off the dribble off 1 foot. definitely think that planting LR gives carryover to 1 foot off left.

makes sense, and also anecdotally my experience. LR plant is really a left-foot plant, i.e. your left left absorbs more of the force than your right. i'm naturally LR and a right-foot SL jumper, but my left-foot SL plant caught way up to my right-foot plant over the years.

oh nice. yea for me my right leg is still stronger, but my left leg is catching up. interestingly, even though my right leg has been stronger for all these years ive always been able to jump higher off my left. guessing its more of a coordination thing though
Title: Re: Recovery from quadricep tendonitis
Post by: FP on April 19, 2017, 01:28:06 pm
can still dunk 1 handed off the dribble off 1 foot. definitely think that planting LR gives carryover to 1 foot off left.

Gonna take the alternative stance here and say that LR DLRVJ carries over to R-SLRVJ more. Main reason being the long GCT of the left foot in the LR DL plant makes it have more of a strength role while the quick concentric rebound with the right leg (where it's probably generating most of the concentric force of the jump) is more power oriented and more closely resembles what happens in a SL jump.

Might be different for different people, but I don't think there's should be a whole lot of eccentric force absorption in a SL jump, that force should be transferred to the jump, not absorbed by the leg. If I'm wrong and that eccentric absorption is important in the SL jump, maybe doing DL jumps has a similar effect to drop jumps where the leg learns to absorb high forces fast, but it's more specific than drop jumps because the forces being absorbed are horizontal rather than vertical.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on April 19, 2017, 07:37:03 pm
can still dunk 1 handed off the dribble off 1 foot. definitely think that planting LR gives carryover to 1 foot off left.

Gonna take the alternative stance here and say that LR DLRVJ carries over to R-SLRVJ more. Main reason being the long GCT of the left foot in the LR DL plant makes it have more of a strength role while the quick concentric rebound with the right leg (where it's probably generating most of the concentric force of the jump) is more power oriented and more closely resembles what happens in a SL jump.

Might be different for different people, but I don't think there's should be a whole lot of eccentric force absorption in a SL jump, that force should be transferred to the jump, not absorbed by the leg. If I'm wrong and that eccentric absorption is important in the SL jump, maybe doing DL jumps has a similar effect to drop jumps where the leg learns to absorb high forces fast, but it's more specific than drop jumps because the forces being absorbed are horizontal rather than vertical.

Feel like before when I was a RL only planter it didn't help much with my 1 foot off left though. in fact it actually made it more quad dominant
Title: Re: Recovery from quadricep tendonitis
Post by: FP on April 20, 2017, 12:21:49 am
can still dunk 1 handed off the dribble off 1 foot. definitely think that planting LR gives carryover to 1 foot off left.

Gonna take the alternative stance here and say that LR DLRVJ carries over to R-SLRVJ more. Main reason being the long GCT of the left foot in the LR DL plant makes it have more of a strength role while the quick concentric rebound with the right leg (where it's probably generating most of the concentric force of the jump) is more power oriented and more closely resembles what happens in a SL jump.

Might be different for different people, but I don't think there's should be a whole lot of eccentric force absorption in a SL jump, that force should be transferred to the jump, not absorbed by the leg. If I'm wrong and that eccentric absorption is important in the SL jump, maybe doing DL jumps has a similar effect to drop jumps where the leg learns to absorb high forces fast, but it's more specific than drop jumps because the forces being absorbed are horizontal rather than vertical.

Feel like before when I was a RL only planter it didn't help much with my 1 foot off left though.

I understand but the theory of it doesn't make sense to me is all I'm saying. Do you think there are other factors at play?

Quote
in fact it actually made it more quad dominant

When you have a dedicated jumping session, do you mix SL and DL jumps in a single session? In my opinion, most of the time you shouldn't. When you rehearse similar skills within a short time period, the brain can mix up the mechanics. In some cases this can be helpful but most of the time you don't properly develop either jump.

The rule I read about was practice similar motions 6 hours apart so the mechanics don't get mixed up.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on April 20, 2017, 12:59:15 pm
i see. i just felt like making the left leg stronger was just gonna help with the 1 foot jump.

and i see. yea most, of the time i didn't, and still don't.


bottom line though, is that practicing the 1 foot jump is the best thing to do to increase it. just trying to find out now if 1 foot jumps have less stress on the knee.
Title: Re: Recovery from quadricep tendonitis
Post by: FP on April 20, 2017, 11:50:41 pm
just trying to find out now if 1 foot jumps have less stress on the knee.

 I would say SL jump is dealing with much higher forces (faster approach, only 1 leg to absorb force) which have to be transferred in a shorter time period (shorter GCT), but the quad is in a strong position to produce a lot of force and protect the knee ligaments from absorbing that force.

If your quads are weak or if you're quad dominant and you rely on excessive knee bend (collapse at the knee) to produce power during the SL plant, that's going to put a lot of stress on the ACL.

In my case I was quad-dominant and tried to SL jump by bending at the knee. I've had a lot of SL jump sessions and only when it was high-volume, high frequency and high intensity I had some knee pain after sessions. Always went away in a short time period though.

Man I really wish this forum was still alive and we had people like raptor, adarq, t0ddday, merrick and lance so we could actually have different perspectives on theory rather than me trying to piece this stuff together.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on April 21, 2017, 08:34:30 pm
just trying to find out now if 1 foot jumps have less stress on the knee.

 I would say SL jump is dealing with much higher forces (faster approach, only 1 leg to absorb force) which have to be transferred in a shorter time period (shorter GCT), but the quad is in a strong position to produce a lot of force and protect the knee ligaments from absorbing that force.

If your quads are weak or if you're quad dominant and you rely on excessive knee bend (collapse at the knee) to produce power during the SL plant, that's going to put a lot of stress on the ACL.

In my case I was quad-dominant and tried to SL jump by bending at the knee. I've had a lot of SL jump sessions and only when it was high-volume, high frequency and high intensity I had some knee pain after sessions. Always went away in a short time period though.

Man I really wish this forum was still alive and we had people like raptor, adarq, t0ddday, merrick and lance so we could actually have different perspectives on theory rather than me trying to piece this stuff together.

I see. well i've never had any problems with ACL, just the quad tendon. hopefully can eventually transition to being a full 1 foot jumper again.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on June 29, 2017, 06:31:35 am
still can touch 10'2 off 1 step, LR plant. gonna continue with both trap bar and straight bar deadlifts in the future. am not looking to bulk anymore at all though, eating is just too much of a chore. just maintaining my weight is already somewhat of a chore already, so may potentially lose weight.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on June 29, 2017, 10:51:52 pm
LR jump still very hip dominant. i can jump off LR with high top shoes without a problem.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on July 05, 2017, 08:58:15 pm
overthinking my jump really kills inches more than anything
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on July 11, 2017, 03:08:36 am
gonna continue strengthening posterior chain i guess. gonna still be mainly a LR planter, but still wanna be able to get off of 1 foot.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on July 12, 2017, 12:42:11 am
do you guys get a better fit on shoes with low tops or high tops?
Title: Re: Recovery from quadricep tendonitis
Post by: fast does lie on July 12, 2017, 01:09:08 am
low top bball shoes ftw
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on July 12, 2017, 01:54:33 am
oh yea, seems like most of you prefer low tops for jumping in, probably cause of the extra range of motion. i'm completely fine with high tops though, and think they might be preferred cause i get heel slip with some low top shoes.
Title: Re: Recovery from quadricep tendonitis
Post by: fast does lie on July 12, 2017, 07:35:09 pm
yeah some low top shoes can cause heel slips. Also depends on structure of your feet. For me the nike low tops are great; kobes, hyperdunk lows, hyperfuse, etc.... great for shifting and acceleration
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on July 13, 2017, 10:59:41 am
i see. yea both are good for me i guess. high tops just solve heel slip so i feel safer with them i guess. but yea, always good to find low top without heel slip.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on July 19, 2017, 05:26:28 am
is anyone else training to want to be able to eventually dunk in games? obviously vert training in general goes hand in hand(maybe except training JUST for standing vert), but i'm specifically gonna work on being good at going off LR and off my left foot. seems like going off 1 foot is definitely necessary for easy dunks in full court. am still a far way from making a 1 hander off the dribble off 1 foot though.
Title: Re: Recovery from quadricep tendonitis
Post by: fast does lie on July 19, 2017, 08:52:38 am
is anyone else training to want to be able to eventually dunk in games? obviously vert training in general goes hand in hand(maybe except training JUST for standing vert), but i'm specifically gonna work on being good at going off LR and off my left foot. seems like going off 1 foot is definitely necessary for easy dunks in full court. am still a far way from making a 1 hander off the dribble off 1 foot though.

yep i'll need a 44 in vert to dunk in a game....
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on July 20, 2017, 07:19:55 am
is anyone else training to want to be able to eventually dunk in games? obviously vert training in general goes hand in hand(maybe except training JUST for standing vert), but i'm specifically gonna work on being good at going off LR and off my left foot. seems like going off 1 foot is definitely necessary for easy dunks in full court. am still a far way from making a 1 hander off the dribble off 1 foot though.

yep i'll need a 44 in vert to dunk in a game....

oh, thats quite a bit lol. off 2 feet off the dribble, i'm not quite sure how much i'll need, but i think high 30's will be enough to just do put backs. off the dribble off 1 foot though, i think jumping high 30's will be enough to comfortably dunk 1 handed.
Title: Re: Recovery from quadricep tendonitis
Post by: fast does lie on July 20, 2017, 10:51:45 am
I have small hands and couldn't palm a bball if someone put a bazooka to my head, so i'll need to get about 15 inches over the rim to actually throw it down. BS

how tall are u and whats ur reach?
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on July 20, 2017, 11:10:05 am
think i'm 6' with a 7'8 reach. i don't think hand size matters too much even for one handers, you definitely don't need to be able to palm the ball. and even then, you always can just go for two hand dunks. try playing around with low rims and dunking on as high of a rim as you can, and you'll get a feel though. if you ever manage to get 15 inches over the rim though, i'm pretty sure you'll be able to do more than just throw it down lol. probably windmills, 360s, etc
Title: Re: Recovery from quadricep tendonitis
Post by: fast does lie on July 20, 2017, 11:39:10 am
nah trust me, people with small hands need at least 15 in over the rim to throw it down, cause they need their hand over the ball in a downward motion to dunk

if i could palm the ball i can just use my wrist to dunk it in, but now i have to use my entire arm to throw it down
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on July 20, 2017, 01:10:02 pm
hmm, well i can dunk one handed and two handed on 9'6, but my hands are more on the small side. i wish i was touching 15 inches above it though, which is 10'9 lol. i'm probably closer around 10'6 though but still getting the job done.
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on July 21, 2017, 12:46:54 am
nah trust me, people with small hands need at least 15 in over the rim to throw it down, cause they need their hand over the ball in a downward motion to dunk

if i could palm the ball i can just use my wrist to dunk it in, but now i have to use my entire arm to throw it down

this is wrong and in fact makes no sense.
Title: Re: Recovery from quadricep tendonitis
Post by: fast does lie on July 21, 2017, 04:52:02 am
nah trust me, people with small hands need at least 15 in over the rim to throw it down, cause they need their hand over the ball in a downward motion to dunk

if i could palm the ball i can just use my wrist to dunk it in, but now i have to use my entire arm to throw it down

this is wrong and in fact makes no sense.

Think about it, your hands have to be on top of the ball to dunk it in. You might get lucky once in a blue moon and the ball goes in, but to be able to consistently throw it down you need at least 13-15 in over the rim if you can't palm the ball.
Title: Re: Recovery from quadricep tendonitis
Post by: LBSS on July 21, 2017, 05:37:42 am
nah trust me, people with small hands need at least 15 in over the rim to throw it down, cause they need their hand over the ball in a downward motion to dunk

if i could palm the ball i can just use my wrist to dunk it in, but now i have to use my entire arm to throw it down

this is wrong and in fact makes no sense.

Think about it, your hands have to be on top of the ball to dunk it in. You might get lucky once in a blue moon and the ball goes in, but to be able to consistently throw it down you need at least 13-15 in over the rim if you can't palm the ball.

no dude. 13-15" is halfway down a normal person's forearm. it's possible to throw down with an inch of clearance (i.e. 8" over the rim); that was my personal experience. higher is better, and obviously the higher you are the more consistent you can be. but there's no universe in which 13" over the rim is the minimum to dunk. not even with two hands.
Title: Re: Recovery from quadricep tendonitis
Post by: fast does lie on July 21, 2017, 05:42:53 am
nah trust me, people with small hands need at least 15 in over the rim to throw it down, cause they need their hand over the ball in a downward motion to dunk

if i could palm the ball i can just use my wrist to dunk it in, but now i have to use my entire arm to throw it down

this is wrong and in fact makes no sense.

Think about it, your hands have to be on top of the ball to dunk it in. You might get lucky once in a blue moon and the ball goes in, but to be able to consistently throw it down you need at least 13-15 in over the rim if you can't palm the ball.

no dude. 13-15" is halfway down a normal person's forearm. it's possible to throw down with an inch of clearance (i.e. 8" over the rim); that was my personal experience. higher is better, and obviously the higher you are the more consistent you can be. but there's no universe in which 13" over the rim is the minimum to dunk. not even with two hands.

2 hands is a different story, but 1 handed based on my experience on 8ft rim and such, you have to jump at least 13 in over the rim to consistently throw it down, unless u can palm the ball.
Title: Re: Recovery from quadricep tendonitis
Post by: Mutumbo000 on July 22, 2017, 05:26:53 am
nah trust me, people with small hands need at least 15 in over the rim to throw it down, cause they need their hand over the ball in a downward motion to dunk

if i could palm the ball i can just use my wrist to dunk it in, but now i have to use my entire arm to throw it down

this is wrong and in fact makes no sense.

Think about it, your hands have to be on top of the ball to dunk it in. You might get lucky once in a blue moon and the ball goes in, but to be able to consistently throw it down you need at least 13-15 in over the rim if you can't palm the ball.

no dude. 13-15" is halfway down a normal person's forearm. it's possible to throw down with an inch of clearance (i.e. 8" over the rim); that was my personal experience. higher is better, and obviously the higher you are the more consistent you can be. but there's no universe in which 13" over the rim is the minimum to dunk. not even with two hands.

I've also had the same experience. I can dunk one handed and my vert is 35 inches max. To touch rim I need 26 inches so with 8-9 inches I'm able to dunk albeit palming the ball. Sometimes I can get weak 2 handed dunks but that's without dribbling the ball and they are weak as fuck so imo they are not legitimate dunks.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on July 24, 2017, 01:47:13 am
http://www.youtube.com/watch?v=4go1LBU9-5A

yea.. i know j clark is jumping high, but i don't think he's near 13'/top of the backboard on his 11'8 dunks.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on July 27, 2017, 09:07:49 pm
put down some 1 foot dunks off the dribble on 9'6 today. can't wait to start deadlifting again too to keep strengthening the P chain which is too vital in the 1 foot jump.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on July 29, 2017, 08:42:38 pm
had a short, solid 1 foot dunk session in the first time in a while. felt great, no knee pain. i think i'm barely even getting my whole hand over the rim, yet i'm slipping dunks in on 9'6 off the dribble. seems like a skill i'm really good at though. i just take 1 dribble then take off hard off 1 foot and i can get dunks in
Title: Re: Recovery from quadricep tendonitis
Post by: adarqui on July 29, 2017, 08:56:32 pm
http://www.youtube.com/watch?v=4go1LBU9-5A

yea.. i know j clark is jumping high, but i don't think he's near 13'/top of the backboard on his 11'8 dunks.

dno man.. looks very high. Why are you talking about 13' though? to get that 11'8 dunk, he'd need like 12'2" at least.. 12'2" is pretty far from 13'... If it's really 11'6, he'd need ~12' to land it. Either way, that rim looks HIGH.

also, if Myree isn't doing it, it has to be crazy high. Myree can jump out of the gym.



(http://i.imgur.com/BR3drbP.png)

On a 10' rim, I imagine he's almost touching the net (given his height/reach).



(http://i.imgur.com/gV3JDUZ.jpg)

look at the people on the left.. obviously there's some angle going on, but that hoop looks enormous compared to them.



so ya, he wouldn't need 13' to land those dunks.. *only* ~12'-12'2.

pC!
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on July 31, 2017, 03:34:41 pm
oh ya i know he wasn't close to 13'. fast does lie was saying you needed 15 inches above the rim, so i wanted to prove him wrong by saying that J clark wasn't close to 13' on that jump and made the dunk on 11'8.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 05, 2017, 10:27:18 pm
1 foot jumping still going good. i'm going off my right foot too sometimes on 9 ft. just slipping in dunks on 9'6 too with my left too. feeling it in my hamstrings lol.
Title: Re: Recovery from quadricep tendonitis
Post by: adarqui on August 05, 2017, 10:32:46 pm
oh ya i know he wasn't close to 13'. fast does lie was saying you needed 15 inches above the rim, so i wanted to prove him wrong by saying that J clark wasn't close to 13' on that jump and made the dunk on 11'8.

ah ok.

ya you need 4" for a tip in dunk which people will debate is a dunk, 6" MINIMUM IMHO for a legit dunk, 8" ideal.. 12" = landing hard dunks.. 18+" = murdering the rim like a monster.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 06, 2017, 03:35:17 am
oh ya i know he wasn't close to 13'. fast does lie was saying you needed 15 inches above the rim, so i wanted to prove him wrong by saying that J clark wasn't close to 13' on that jump and made the dunk on 11'8.

ah ok.

ya you need 4" for a tip in dunk which people will debate is a dunk, 6" MINIMUM IMHO for a legit dunk, 8" ideal.. 12" = landing hard dunks.. 18+" = murdering the rim like a monster.

i see. yea, 4 inches over is probably a very iffy dunk lol. 18 inches is touching the top of the square. right now am probably a bit under 10'4 off 1 foot, and around 10'6 off two. will be sick to get 8 inches over the rim though off both though, will have my entire hand over the rim.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 08, 2017, 08:06:57 pm
hmm, i'm actually pretty good off my right leg, almost equal to my left foot. probably from all the RL plants i'm guessing.

my left knee is actually starting to bug me now though. probably gonna play it safe and stick with LR now. hopefully can finally get an MRI and see what's exactly up with it.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on September 12, 2017, 05:23:39 pm
can still jump higher off RL, but am sticking to LR. LR definitely easier on my left knee
Title: Re: Recovery from quadricep tendonitis
Post by: adarqui on September 13, 2017, 12:31:22 pm
This has been a periodic vert update brought to you by jumperer.

glad to know you're still hopping! no more vids?

peace
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on September 13, 2017, 07:03:40 pm
yo, hello again. damn the summer whizzed by. yep, i'm still hopping around in my backyard sometimes, really just greasing the groove on 9 ft. guess i've been busy with other stuff hence no footage and just sticking around on 9 ft. but yea, seems there's not much to it i guess. gotta just keep jumping.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on September 16, 2017, 02:36:13 pm
okay, adding back in RL.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 26, 2017, 11:49:12 am
Gonna start going off 1 foot again. What do ATG squats do for 1 foot jumping though, if anyone knows? I just know that going off 1 foot is rly posterior chain dominant, so definitely gonna deadlift hard mainly.
Title: Re: Recovery from quadricep tendonitis
Post by: FP on October 26, 2017, 12:25:55 pm
Honestly don't think full squats will carry over much to SLRVJ. think bss or lunges and half squats carry over well to the slrvj because the joint angles are closer but you can still load up those movements a lot in a controlled way. I remember T0ddday saying that technique is much more important with the slrvj than strength levels. SLRVJ is a lot more on the velocity side of the FV curve than a dl jump so I think plyos like bounding, depth jumps, something for ankles and LOTS of SLRVJ's will build elastic strength, tendon stiffness and optimize stretch reflex lot more than doing strength work.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on October 26, 2017, 02:26:33 pm
Sounds good. Yea, was guessing that the best plyo for the SLRVJ is the SLRVJ too lol
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 07, 2017, 06:54:39 pm
just got back home yesterday. went for some dunks on my 9 ft hoop and barely was able to land off the dribble lol. am wondering whats going on, i feel like im grounded or something lol. probably the 14 hour flight has to have something to do with it though, and also feeling a bit sick.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 08, 2017, 06:54:30 pm
https://www.youtube.com/watch?v=_4MlctGlmfo

alright, just the beginning of right leg 1 foot dunking/jumping. think i can progress on this really quickly. hopefully next year can dunk like that on 9'6.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 09, 2017, 07:24:05 pm
Quote from: jumperer on November 05, 2017, 03:03:39 am
For discussion: easier to change plants or change hands?

"plant probably, but not easier to jump as high when changing your plant - I think actually doing it doesn't feel that bad though for most people, so initially they may go "I can do this!!" then months later you see they still can't get up in that plant

Changing hands is easier from the perspective of actually landing dunks, if the vert is the same.

If you look at it from the perspective of someone short with a low reach, who needs a serious vert to dunk, changing hands seems 1000x easier than changing plant, in my humble opinion.

peace!!"


damn i can relate with that so much. tried to switch from RL->LR completely twice. overall put in almost a year's time with the LR plant, but yes, i was never be able to get up with it. it also just feels weaker because my right leg is stronger than my left too.

but yea, off two feet, am going full RL for the rest of my dunking career. in terms of switching hands btw, do you think there is much incentive to go lefty?
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 13, 2017, 09:28:28 pm
hmm, i actually kinda like going up with my left hand off RL. basically just a mirrored LR right hand plant lol. definitely never gonna change plants ever again though now lol.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 18, 2017, 12:22:58 am
have learned how this whole training thing is more of a marathon than it is a sprint. but at the same time, i've recently also realized how finite our time is with our training careers(and to an extent, our time in life). so for me, think i'm gonna step it up a notch as i've been really more so been going through the motions as of late with my jumping sessions. also definitely need to get back in the gym ASAP.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 19, 2017, 09:50:18 pm
seems like a tricky thing when you're a 2 foot jumper but trying to increase your 1 foot to be on par so that you can be good at both. just got a bit of minor knee pain though on friday and saturday in my right knee. same thing as before with my left knee, the quad tendon. gonna take atleast a week of rest and stretch AMAP.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 20, 2017, 08:33:56 pm
gonna rest up for the rest of this month. definitely seems like 1 foot is my bane though, even off my right leg. gonna keep stretching and when i return, get back to it off 2 feet.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 26, 2017, 03:55:50 am
http://www.youtube.com/watch?v=7IXWY58dZoQ

great video. just 26 minutes of nerding out on dunking lol  :ibjumping:
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on December 04, 2017, 04:41:20 pm
got in some dunks off my left leg on 9 ft today. first time jumping in 2 weeks. not gonna do anything on my right leg for probably 2+ weeks
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on December 12, 2017, 04:28:15 pm
got in around a dozen dunks on 9 ft off left leg. seems like my left leg is completely fine. can't believe i managed to injure my right knee the same way though.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on January 17, 2018, 08:05:28 pm
gonna continue being completely hip/posterior chain dominant. don't think i'm gonna squat again for a long time. the most i'll do for quads is probably gonna be trap bar deadlifts.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on March 22, 2018, 08:09:50 pm
taking a break from RL planting until May. got in a dozen left leg jumps today. for some reason only my right hamstring is sore.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on April 03, 2018, 04:25:42 pm
am glad that i can finally return to 1 foot jumping without knee pain.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on June 26, 2018, 09:14:01 pm
did some dunks on 9'6 today off RL plant. got in some 1 handed dunks off the dribble.
Title: Re: Recovery from quadricep tendonitis
Post by: adarqui on June 27, 2018, 02:08:15 pm
^^ nice.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on June 30, 2018, 08:03:07 pm
^^ nice.

thx. haven't been active, but i've always been working on my jump whenever i can.


got in a bunch of jumps today, mainly off RL and 1 foot right leg. did a lot of practice with my left hand. hopefully can be able to be ambidextrous eventually.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 02, 2018, 08:08:16 pm
bunch of 1 foot dunks on 9 ft today off both legs.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 09, 2018, 10:06:53 pm
no more jumping off right leg until i start deadlifting again and consistently stretch out my right quad to correct the quad dominance  :(
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 13, 2018, 04:23:46 am
wondering if i should give up always trying to maintain being above 150 lbs and just be super skinny again. also wondering if i should concentrate on going off 1 foot if i do too, given that 1 foot jumping is less reliant on having good muscle mass
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on August 20, 2018, 11:09:11 am
bunch of low rim dunking done at the gym yesterday, pretty sore waking up.

for the last couple of years i've been torn on whether to go off 1 foot or 2 foot, which plant to use, and even whether to go off left or right. my solution now is just to do them all lol.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on September 12, 2018, 07:29:07 pm
A bit of footage from today:

https://www.youtube.com/watch?v=4p827aB4ltU

drop step dunks from both plants on a rim i set to the second highest notch, which I think is either 9'7 or 9'8. not jumping as high as i did a couple years ago, but i definitely still am really good off of a really short approach.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on September 13, 2018, 07:47:23 am
here's a few right leg dunks too:

https://www.youtube.com/watch?v=yxLAYvnx_sM
Title: Re: Recovery from quadricep tendonitis
Post by: adarqui on September 15, 2018, 07:20:23 pm
no SL-L anymore? still playing it safe?

i wish i enjoyed dunking on lower rims.. fml. kinda miss it. ;f
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on September 16, 2018, 03:22:55 am
no SL-L anymore? still playing it safe?

i wish i enjoyed dunking on lower rims.. fml. kinda miss it. ;f

actually my left leg has completely recovered, it's completely safe now to jump 1 foot off of it. it's actually my right knee that started giving me a bit of pain towards the end of last year which i'm now playing it safe with.

and yea, it's a lot of fun.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 06, 2018, 06:21:09 pm
focusing almost exclusively on 1 foot off right leg now.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 18, 2018, 08:24:38 pm
will be focusing exclusively on 1 foot off my right leg now. really don't want quadricep tendonitis to flare up at all like it did on my left knee back in 2015, so will be super super careful.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 19, 2018, 07:27:25 pm
ok scratch that, just got some minor pain again in my right knee jumping today. nvm, gonna go back to the left knee which has been fine.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 20, 2018, 06:40:01 pm
left leg holding up well and compatible with going off 1 foot. just going to keep stretching my right quad hard, and hopefully eventually i'll be able to jump off of it pain free.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 24, 2018, 07:57:10 pm
got in dunks on 9' off 1 foot off both legs. left knee is completely healthy, right knee i have concern of. fortunately i can just stick to jumping off my left leg the moment i feel any twinge of pain my right knee.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 29, 2018, 12:13:07 am
just surprised myself going off two feet RL plant. was able to touch 10'2 off 1 step pretty easily, and was using my left hand too.
Title: Re: Recovery from quadricep tendonitis
Post by: adarqui on November 29, 2018, 10:07:18 am
just surprised myself going off two feet RL plant. was able to touch 10'2 off 1 step pretty easily, and was using my left hand too.

nice!!
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on November 29, 2018, 07:40:35 pm
just surprised myself going off two feet RL plant. was able to touch 10'2 off 1 step pretty easily, and was using my left hand too.

nice!!

thanks. yea, thinking i should probably concentrate on my RL plant now. but at the same time i still wanna work hard on my 1 foot.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on December 02, 2018, 11:29:10 am
jumping off right leg going pretty smoothly yesterday. was dunking 2 handed on 9'. i like 2 step approaches, especially from the right side of the baseline. it's helping me with the coordination.
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on December 29, 2018, 02:06:31 pm
i really like LR right handed, but i just don't jump as high as i do compared to RL. i can get the same effect by going RL left handed, but i always read advice to work on both plants for balance. so probably going to continue doing so
Title: Re: Recovery from quadricep tendonitis
Post by: jumperer on July 06, 2019, 02:44:40 am
checking back in. i play basketball and work on my jumps here and there, but recently started getting into boxing. basketball and jumping is still fun, but am now looking to give it my maximum effort in boxing.