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Quote from: LBSS on January 21, 2015, 08:42:37 am

yep that's what i meant. why are you doing a 1RM in running shoes?

Yeah, that is a bad idea...that max strength day should not be with running shoes.  foolish choice.. no jumping or high impact lift is include in that day anyway.

btw, here is a pic to record my Frog jump Improvement:


and a respond from Jack himself worth noting:

Quote

1) Each ground contact is 1 rep. So it is basically 5 x 1 hop left and i hop right.
2) That is ok to do that with the rack pull. As long as you are focusing on contracting the glutes hard on the lift it is fine.
3) I just watched your video (you are the video king by the way). Your plyo lunge is fine as it is. It is just as much about absorbing the eccentric forces as it is about low ground contact time. The plyo lunge helps build eccentric strength which when done without the weihgt will mean quicker grount contact times.
4) At your strength levels working up to a 1Rm max squat is going to be counterproductive. Firstly, you are already very strong relative to your bodyweight. 1RM work, particularly at the loads you are lifting is going to drain your CNS. A strong guy such as yourself doing a 1Rm of near 400lb is much more taxing to you than a weak guy doing 1RM work of 150lb. The 150lb 1RM guy will bounce back quicker even if that is his 1RM. A 400lb 1RM is much more taxing than a 150lb RM even if though they both represent someones 1RM. I am not sure I have explained that very well but I think you get what I mean. Doing heavy 1RM work will absolutely drain your recuperative energies and your CNS when you simply don't need to focus on max strength anymore. Maintain strength yes, but focus on power. I love to lift heavy too, but for jumping, it is very much a case of diminishing returns. I would stick to the sub-maximal day I prescribed so as to maintain without the stress to your joints or CNS.
5) tuck jump instead of box jump is fine. Really, it is just about getting jumping stimulus. I don't believe there is any magic jumping combination that creates freakish gains, there is just sensible progression and consistent application of effort towards your goal. If you want to jump high you need to jump with maximum effort and do it regularly. The plyo and jumping drills allow you to do that without killing your joints like the dunk practice does.

So i guess no more 1RM attempt....

whoa you touched rim off that frog jump now? impressive.

I've never frog jumped. I can't even imagine how to do it. Seems like a great jumping drill though for SVJ or even broad jump.

good stuff!

pc

150129 Jump Specific day added to lunch basket
Rested yesterday, with 2 weeks Jump specific session skipped.  I sort of Lost my foot work Planting distance feeling.
However, my first set of 5 1 step jump Felt Strong and high.
Not necessary Low and Fast, but I got up HIGH.  Similar to my running jump. (this could just mean my running jump is pathetic to begin with)

2nd and 3rd session I focus more on the planting distance, the arm swing, the lowering of myself toward the jump with speed.  And I did not get higher.. either lower or similar height.  So i guess jumping freely Fresh and relaxed might be the same or better than focusing on all those different tiny details.

I basically insert 5 set of t000day Jump in between set of shooting drill.

Foul Shot x 10
run up to Foul line catch & drive right layup x 10
run up to Foul line catch & drive left layup x 10
- Jump Set 1
Low Post move down base line Left & Right alternate x 10 (each side)
- Jump Set 2
Post move up top Left & Right alternate x 10 (each side)
- Jump Set 3
Foul Shot x 10
run up to Foul line catch & Look & shoot from left 7 Right alternate x10 (each side)
- Jump Set 4

I will do Explosive lifting session tonight.

150203 So I thought I am fit... Deadlift Squatting heavy easy...
48 hrs after my last lifting session, my hamstring is so sore...
lack of sleep? slow recovery rate due to getting too old?

not sure if it is the sumo Deadlift... or the lunge... but pretty sure is the single leg deadlift...

my hamstring is so sore now.. Trying to stretch it in the office now.

P.S. (i plan to do plyo tonight with weight vest)

150208 W8 Explosive Strength Day
Finished all on Sunday morning 1 hr.

Below Knee (1inch) Rack pull
135lbs   4   
205lbs   3   
245lbs   3   
295lbs   4x3   
      
Paused Jump      
135lbs   2   
45lbs   3x5   
      
Plyo Lunge      
35lbs plate   4x10   Focus in reboud speed instead of range of motion.
      
Tuck Jump      
4x5      
      
Seated Jump      
4x5      



150209 W8 VJM Jump specifici Day . Finishing all 8 weeks program
Today and this video wraps up my 8 weeks training with ur program.
Finally decided to add 1 steps in T00dy Method
http://youtu.be/OGaYQ_Qj6v0
<a href="http://www.youtube.com/watch?v=OGaYQ_Qj6v0" target="_blank">http://www.youtube.com/watch?v=OGaYQ_Qj6v0</a>
I am sleeping a bit more now, going to force myself to sleep earlier.   I was told to not add additional step in the run up if it is not giving u extra height.  So I was doing 1 step jump this 2 months and it seems that i can get over the rim consistently with 1 step now. Today is my first time as show in the video is my first attempt adding the 2nd step in the run up.  As u can see in the video, the Arm swing in the 2nd last step seems to be awkward.

The arm swing of the 2nd and last step seems to mess up my Lift off armswing sligthly when I try to exaggerated the swing right off the runup.   May be i should just forget about the arm swing during the start off run, and focus at Lower myself with increase speed and Bigger Quicker last step with Ultra Fast rebound and arm swing instead.

The things is .. my vertical had not increase.. but..i did feel like something is changing, yet what changed is not reflected in the running jump...

I did not notice i need to take a Deload week after the first 4 weeks.  But i saw the deload message after all 8 weeks now.
Honestly, I never really feel Drain out during those training day in VJM, the weight is not heavy, the Reps is not much.  But i do get Sweaty often and 24/48 after each session, I do have sourness in muscle.  (unlike other training i have done where the dead tire drain out feeling i right there in the gym.)

I will have to say... VJM uptill this moment is not really taxing in terms of mental or physcially.  (It could be taxing to my CNS which make me feel tire and sleepy the next day... or it might be just the lack of sleep).

Anyway. I will redo the pretest in a few days.. and pass it to coach on friday night so i can start something on Monday if possible.

i commented in your other thread as well, but more on the earlier vid. on this latest one -- you're overthinking it, man! you need to build as much speed as you can control into a plant from which you jump up. that's it! foot placement will work itself out in the most efficient way as you get better at accelerating with each step.

150225 Deload week and Chinese new year Finally Over, Month 3 Custom VJM
After that stupid Re test result
Coach Jack is asking me to Shock my system a by trying this new routine
For the next 4 week
- 2 -3 session of Max effort running Jump training, 20 jump in total, rest 1-2 min in between.
- 1 session of Weight with maintenance volume, 3 sets of 4-5 reps with a heavy weight. That is it for strength work.


So today I did my first Jump session in a court close to home during dinner time ( less people) the court felt different compare to the one i jump daily at work.  The 3pt line, the foul line.. feel different. And this mess up my running approach.  I am doing stutter steps quite often.

Werid enough, I am getting consistent high with my thumb arc always hitting the rims and some time even higher (but never wrist height).
I suspect this rim is lower than official 10'.

Well, got to work with what i have. 
Failed in time management, I played GTA V till 430am.  Work work effort wasted when I do not sleep.
And I never learn.

sleep is king.

also, why are you still relying on the lines on the court for your approach? always use t0ddday method to set up, one step at a time, problem solved.

Wth T0dadddy method, I am jumping on the same court, so i sort of got use to where i start where my 1st , 2nd and the plant us relative to the court environment like rim/line on floor.

Now that I am doing 2 steps plant approach,  my first (left) steps is above the foul short line, where my 2nd (right) is half way between pass the foul line before planting.  This end up causing me to Start my run at 3pt line.

However, when i did this in my last session, the distance is different.  I Suspect different size court have different Length which sort of mess things up.

If i listen to raptor, and Keep my head up with eyes on rims only, i guess this will be less of a problem.