Adarq.org
Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: scoobychau on March 25, 2012, 11:42:08 pm
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I am jumping and de-loading my Cal this weeks ;)
Finished Jumpsole and nearly made 2x body weight para squat.
I am practicing jump every second day now. I try to shoot like 10 jump shots, then attempt to jump 2-3 time in that cycle for 40 min daily.
Video cap from last session:
http://vimeo.com/39051703
I know the theory to jump high are:
- During recoil, go down fast (but not too much) and rebound up
- The last 2 steps must be fast (2 foot approach)
- Master the ability to carry horizontal force, stop it at a penny and redirect it upward.
After jumping for 3 sessions, I notice the following:
- it is hard to maintain control with high approach speed
- If I try to slow down, mid way, my approach is not smooth and it just useless, (try to be smooth instead of too fast)
- My best jump come from planting my first jump foot (left), and letting my 2nd jump foot land by gravity force and then explode up. Most of the jumping power is coming from the left foot.
Area for improvement / Target:
Reviewed a few adarq dunk video, who is also LR planted. I had set this as my short terms goal.
- Instead of letting the body/2nd leg drop by gravity in the last step, try to pull myself down with force and rebound.
- Limit the range of motion in the downward phase might be a good idea.
- Increase the arm swing power!
- others feedback i hope to get from adarq.org....
:ibjumping: Continue....
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More finding testing:
Today I had tried:
- hop stop Jump
- L R plant with Left leg landing on the heel to toe
- L R plant focus on the balls of the feet without heel touching the ground
- close range 4 step approach, L R running, L R jumping
Basically, ALL of the Above jumping technique result in near the same vertical power. >:(
I did find out something today, in my LR plant, I feel like I can jump better if i plant my last foot (being R) at an angle toward inside. This way I feel like I can Stop myself better and redirect the force upward.
However, most of my jump is very close to the rim, I am not sure if this is a good thing...
Video Cap from today:
http://vimeo.com/39181579
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- L R plant focus on the balls of the feet without heel touching the ground
Don't ever do this again. And focus on lowering your bodyfat and nothing else.
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why does everyone keep mentioning his bodyfat? Looking at the video he looks pretty lean, I'd definitely guess he's < 10%
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He said it himself that he's at ~20%
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^ That's what i remembered too but i just checked , it was you that said "He's probably at 20%" and he said "raptor is right , i should lose some fat". Another scooby riddle , did he confirm the number or just the need to cut? I think the latter.
Judging from the video he doesn't look 20 or 10 , id say 14 to 15.
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I should write again and say "he's still at 60% bodyfat, he needs to lose some" and see what he responds. If he says I'm right again, then he's not at 20%
;D
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I put on my Running shoes yesterday and ran 30 min with 4.43km..
Got home, shower and weight myself.
and the Electronic scale shows 188.6lbs at 19.8% BF :uhhhfacepalm:
from what I read, in order to burn fat, cardio must be done over 20-25 min.
but I also read that, endurance running change ur muscle turning it to slow fiber which sucks up vertical power.
As a result, I will limit myself into 30 min per running session, may be I should aim for increase the distance/intensity within the 30 min time frame for fat burning purpose.
Not sure if that is the right way...
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and the Electronic scale shows 188.6lbs at 19.8% BF :uhhhfacepalm:
Google "validity and reliability of bioelectrical impedence".
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I put on my Running shoes yesterday and ran 30 min with 4.43km..
Got home, shower and weight myself.
and the Electronic scale shows 188.6lbs at 19.8% BF :uhhhfacepalm:
from what I read, in order to burn fat, cardio must be done over 20-25 min.
but I also read that, endurance running change ur muscle turning it to slow fiber which sucks up vertical power.
As a result, I will limit myself into 30 min per running session, may be I should aim for increase the distance/intensity within the 30 min time frame for fat burning purpose.
Not sure if that is the right way...
You should definitely stick with running for a few weeks at least. Not being able to do 3 miles in 30 minutes is very bad and definitely means you are not in shape at all. Get down to running 3 miles in ~24 minutes and you should feel much better and jump higher
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If he's not in shape, then that doesn't bode well for me getting really tired after half a mile. ;D
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If he's not in shape, then that doesn't bode well for me getting really tired after half a mile. ;D
well then you are definitely not in shape as well. 3 miles in 24 minutes isn't that fast or that hard, definitely won't turn you into a slow-twitch machine, Kelly Baggett has even said this. Stuggling to do 3 miles in 30 is just plain bad.
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I don't know what "being in shape" means anyway. It's just an expression people use to describe you getting tired easly or something. But what defines someone as "being in shape"? Doing what?
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I would define being in shape as having a decent amount of cardiorespiratory endurance. In terms of distance-time, I would categorize decent-good shape as ~3:00 800m (1/2 mile), ~6:30 Mile, ~14:30 2 Miles, ~24:00 3 Miles. These are all levels of cardiorespiratory fitness anyone can attain, provided they aren't overweight. If you can do these, I would say you are in pretty good shape. Definitely not good for an endurance athlete, but for basketball, general health ect. Working on getting to this level of fitness will not have any negative impact on vertical/ power output, in fact it could help condition the tendons for more explosive work.
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Yeah I know what you mean. Well, I'll time my 800m when I get to the track but I have a feeling that it will be a major dissapointment ;D
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Made a new friend today :P
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=27126&d=1333002538)
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and the Electronic scale shows 188.6lbs at 19.8% BF :uhhhfacepalm:
Google "validity and reliability of bioelectrical impedence".
FUXK, Look at what i found about the SCALE i have at home...
:wowthatwasnutswtf: WTF man... WOMAN SCALE??
http://www.tanita.com/en/um060gl/
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It matters if you have ovaries as far as bodyfat measuring goes?
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I would define being in shape as having a decent amount of cardiorespiratory endurance. In terms of distance-time, I would categorize decent-good shape as ~3:00 800m (1/2 mile), ~6:30 Mile, ~14:30 2 Miles, ~24:00 3 Miles. These are all levels of cardiorespiratory fitness anyone can attain, provided they aren't overweight. If you can do these, I would say you are in pretty good shape. Definitely not good for an endurance athlete, but for basketball, general health ect. Working on getting to this level of fitness will not have any negative impact on vertical/ power output, in fact it could help condition the tendons for more explosive work.
Three miles in 30 minutes in pretty terrible because if you have any kind of running economy a ten minute mile shouldn't be hard. But I think the 6 minute mile or 6:30 standard is terrible (this is coming from someone who has run miles in 4 something, btw).
When I was in college the basketball team would come to the indoor facility for there fall conditioning. Coach Romar had some silly conditioning coach that had got it in his head that every division 1 basketball player should be able to run a six minute mile. Once a week he would make the basketball players run a timed mile and those who didn't get under 6 minutes would have to repeat the next week. Needless to say, the player who struggled the most with this happened to be the starting point guard (who is the nba now, btw), and each week just barely missed the cut. I am pretty sure he got 6:0X but never quite made it. He had pretty terrible speed maintenance, insisted on wearing baggy shorts, and got mentally rattled when he was the only one running left. He also complained that his back would tighten up.
Point is, the thing was a colossal waste of time and pretty unrelated to anything an athlete needs to do. While a 6minute mile SHOULD be attainable personal variation might make this harder for some without having any bearing on the general "shape" someone is in.
If you have to make standards for general conditioning that apply to sports make them at least on the order of time that is somewhat realistic. Running 3 miles in 24 minutes is not going to turn you into a slow twitch machine but busting your butt to reach the standard is a waste of time as well.
A better standard to hold yourself to if you insist on continuous running is that most men should be able to run 400m in around a minute or around your age if you are older.
Even better standards which translate to sports are involve repeats. 3 200m sprints with 2 minutes rest between each.
Most men should be able to keep them all under 30.
If you can keep them all under 27 you have great endurance and lactic capacity.
Under 25 and you are both fast and very fit.
In 24,23,22 are you are world class (this was michael johnsons workout).
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I would define being in shape as having a decent amount of cardiorespiratory endurance. In terms of distance-time, I would categorize decent-good shape as ~3:00 800m (1/2 mile), ~6:30 Mile, ~14:30 2 Miles, ~24:00 3 Miles. These are all levels of cardiorespiratory fitness anyone can attain, provided they aren't overweight. If you can do these, I would say you are in pretty good shape. Definitely not good for an endurance athlete, but for basketball, general health ect. Working on getting to this level of fitness will not have any negative impact on vertical/ power output, in fact it could help condition the tendons for more explosive work.
Three miles in 30 minutes in pretty terrible because if you have any kind of running economy a ten minute mile shouldn't be hard. But I think the 6 minute mile or 6:30 standard is terrible (this is coming from someone who has run miles in 4 something, btw).
When I was in college the basketball team would come to the indoor facility for there fall conditioning. Coach Romar had some silly conditioning coach that had got it in his head that every division 1 basketball player should be able to run a six minute mile. Once a week he would make the basketball players run a timed mile and those who didn't get under 6 minutes would have to repeat the next week. Needless to say, the player who struggled the most with this happened to be the starting point guard (who is the nba now, btw), and each week just barely missed the cut. I am pretty sure he got 6:0X but never quite made it. He had pretty terrible speed maintenance, insisted on wearing baggy shorts, and got mentally rattled when he was the only one running left. He also complained that his back would tighten up.
Point is, the thing was a colossal waste of time and pretty unrelated to anything an athlete needs to do. While a 6minute mile SHOULD be attainable personal variation might make this harder for some without having any bearing on the general "shape" someone is in.
If you have to make standards for general conditioning that apply to sports make them at least on the order of time that is somewhat realistic. Running 3 miles in 24 minutes is not going to turn you into a slow twitch machine but busting your butt to reach the standard is a waste of time as well.
A better standard to hold yourself to if you insist on continuous running is that most men should be able to run 400m in around a minute or around your age if you are older.
Even better standards which translate to sports are involve repeats. 3 200m sprints with 2 minutes rest between each.
Most men should be able to keep them all under 30.
If you can keep them all under 27 you have great endurance and lactic capacity.
Under 25 and you are both fast and very fit.
In 24,23,22 are you are world class (this was michael johnsons workout).
Do this, or even if you don't feel like going out and sprinting on a track, you could just sprint your basketball court back and forth with one minute or so rest in between each set.
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2 week of no squat,
2 x 30 min running
too many jump attempts.
and
:headbang: Slight improvement
http://vimeo.com/39616610
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I just saw that dwarf pic and your latest video, you are lean , fuck fat loss, you need to go back to squatting before you start losing strength!
Keep getting stronger and jumping often and you will dunk , it is just as simple as that :highfive:
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I agree with Vag, in those pictures and videos you definitely do not look anywhere as fat as 20% bodyfat. You look lean enough, maybe like ~14%ish, and especially since you're a two foot jumper, getting leaner and lighter isn't as important to you.
I'd say, fuck the cardio if you don't want to do it, keep getting your squat and other weight room numbers up, and keep having your jump sessions/practices 2-4x a week. It is that fucking simple, but you keep changing things up, asking for advice but not listening and never staying consistent for long enough. Just do that simple shit. Get stronger, and JUMP. Stop changing shit and doing random stuff.
Maybe you can go to a local gym with personal trainers who will give you a body fat test with something reliable like body calipers. If you aren't 12% or under, and you'd like to be (which can only help as long as you don't go too crazy dieting and trying to get to like 5%), then you can change up your diet.
I just saw your most recent post, 2 weeks of no squat? WTF are you doing? Even if you're cutting and trying to lose weight, you're still suppose to weight train and try and keep your strength up, if not continue building more strength while dieting. WTF? Squatting will not hinder your fat loss goals.......
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THanks for those who reply.
I ran for the 3rd time yesterday.. I guess running 30 min twice a week is not bad. i feel sort of good about it, even though running is tough..
I stopped Squat because i was Acting like a Pro and trying to Deload myself. But end up being told to DELOAD my Cal. :highfive:
Aanyhow, i will be heading back to the gym real soon, if not this week (due to easter holiday), the lastest will be next week.
I am not sure about the body fat number as suggested from some member that the Scale is off anyway.
I guess i will be Squating, Jumping, Running and balling..
I am thinking about doing Jumpsole for the 2nd round at lunch if possible... still not sure yet.
But one thing I felt personaly is when I do Depth Jump now, i feel like i have more Springy feeling... (this feeling was got after completing the Jumpsole program)
(i know the Jumpsole might not be necessary, it is just a toy which got my doing plyo, like a Electonic tooth brusch get u to bursh ur teeth sort of thing... which is gay)
Paused my last video and seem like Dunking in Nov, might be possible!
(http://hk-kicks.com/forum/attachment.php?attachmentid=27290&d=1333434885)
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Yeah , don't go crazy and totally modify your training plan everytime someone gives you an advice. Stick to the basics.
As for running , it sure ain't hurt you. But maybe you should consider replacing it with interval sprints.
It is even more time-efficient and definitely more benefitial jump-wise.
Don't go crazy and start a sprinters schedule , lol , just instead of slow running 30 mins , next time do something like 3x5 40-60m sprints.
Edit: is that rim 10' ? because i would say that's at least 4'' above it ( i'd go for 5'' considering the hand angle too ).
But that would be a 35'' :personal-record: , or not?
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what's your reach, scooby?
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what's your reach, scooby?
Yes scooby , what's your reach?
You should post it on your signature , so people can see it. Probably post it both in feet and in inches. Finally, post some other stuff in the signature so that it drags people's eyes , making it impossible for someone to miss it!
:-*
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Yo vertical bro! I was skeptical about the pic myself also.
So after work today, I went to the court with a measuring tape, paused all the kid who is playing 3on3, pretend to be some park management dude and measured the rim height.
The left rim is 121 inches, the right rim (as in the photo is 120 inches)
(Most of my previous utube video is taken in a court at my old home, which I believe is lower. )
So as of today, I can officially say I hit a new PR.
As for my reach, it is in my signature...
7'5" (89inches)
I hope I can continue to go higher and dunk on my baby 1 yrs old b'day!!
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what's your reach, scooby?
Yes scooby , what's your reach?
You should post it on your signature , so people can see it. Probably post it both in feet and in inches. Finally, post some other stuff in the signature so that it drags people's eyes , making it impossible for someone to miss it!
:-*
shut the fuck up vag, i'll kill you in your sleep.
:uhhhfacepalm:
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You need 33 inches just to touch the rim if your reach is 7'5 (2.26m) and the rim is 121 inches (3.08m) (at the highest part of the rim) so... not too shabby. You're about 4 inches over the rim so that's a ~37 inch jump.
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You need 33 inches just to touch the rim if your reach is 7'5 (2.26m) and the rim is 121 inches (3.08m) (at the highest part of the rim) so... not too shabby. You're about 4 inches over the rim so that's a ~37 inch jump.
Thanks for reposting my analysis but this time wrong.
121'' - 7'5'' = 33'' ???? I mean really???
:uhhhfacepalm: :wowthatwasnutswtf: :uhhhfacepalm: :wowthatwasnutswtf:
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scooby how tall are you?
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You need 33 inches just to touch the rim if your reach is 7'5 (2.26m) and the rim is 121 inches (3.08m) (at the highest part of the rim) so... not too shabby. You're about 4 inches over the rim so that's a ~37 inch jump.
Thanks for reposting my analysis but this time wrong.
121'' - 7'5'' = 33'' ???? I mean really???
:uhhhfacepalm: :wowthatwasnutswtf: :uhhhfacepalm: :wowthatwasnutswtf:
3.08 - 2.26 = 82 cm = 33 inches.
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You need 33 inches just to touch the rim if your reach is 7'5 (2.26m) and the rim is 121 inches (3.08m) (at the highest part of the rim) so... not too shabby. You're about 4 inches over the rim so that's a ~37 inch jump.
Thanks for reposting my analysis but this time wrong.
121'' - 7'5'' = 33'' ???? I mean really???
:uhhhfacepalm: :wowthatwasnutswtf: :uhhhfacepalm: :wowthatwasnutswtf:
3.08 - 2.26 = 82 cm = 33 inches.
I'm not too good with the metric system, but 82 cm comes out to 32.28 inches man. I don't know if you're rounding up from .28, or you just made a math error.
121" - ((7'x12) + 5")= ...
121" - 89" = 32"
Also,
The left rim is 121 inches, the right rim (as in the photo is 120 inches)
As for my reach, it is in my signature...
7'5" (89inches)
I hope I can continue to go higher and dunk on my baby 1 yrs old b'day!!
I'm pretty sure that means it should be 120" we should be counting, not 121.
So to fix this:
120" - 89" = 31"
He needs 31 inches to touch the rim he jumped at in the photo he gave us.
If he's getting 4-5 inches above the rim with his hand that means:
35-36 inches.
You need 33 inches just to touch the rim if your reach is 7'5 (2.26m) and the rim is 121 inches (3.08m) (at the highest part of the rim) so... not too shabby. You're about 4 inches over the rim so that's a ~37 inch jump.
If we're talking highest part of rim as our context, then it would be 36-37 lmao.
scooby how tall are you?
x2 I wanna know
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If we're talking highest part of rim as our context, then it would be 36-37 lmao.
Um... :ninja: ... so you're not taking into account the rim thickness? When you say "a rim is 10 feet" do you measure to the bottom of the rim or to the top of the rim?
Whatever man.
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i'm pretty sure the measurement is generally from the top of the rim.
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If we're talking highest part of rim as our context, then it would be 36-37 lmao.
Um... :ninja: ... so you're not taking into account the rim thickness? When you say "a rim is 10 feet" do you measure to the bottom of the rim or to the top of the rim?
Whatever man.
Eh, scratch what I said at the end of that post then lol. I was just proofreading too hard. LBSS is right, it's usually from the top of the rim. Even with rim thickness it's still 35-36 he's getting.
Unless the rim is around an inch thick, he still needs about 31 inches to touch the bottom of the rim.
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Raptor , its not so bad to admit you're wrong , especially when you are evidently , undoubtfuly wrong.
Insisting that 121' - 7'5'' is 33'' makes you look like a stubborn and illiterate fool , which we all know you are not.
Your conversions were ALL wrong
121'' is NOT 308cm
Even if it was , 308-226 = 82 , that is 32,28'' , NOT 33''
Rim heights are rim heights , NOT rim heights minus rim thickness.
Just use the :uhhhfacepalm: and let it go man...
:-*
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I don't use periods for inches. Whenever I convert from inches to cm I round it upwards. I'm not crazy to say 32.28 inches.
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I am about 5'11" with a awfully short arm and small hand/palm...unable to palm the ball :uhhhfacepalm:
With such physic, it is so hard to go up with the ball. The arm swing will just send the ball flying sky high.
It might be a good time to practice taking air ball short now, prepare for those adarq style self-pass 1-handed jam...