Author Topic: Q&A with JackW & Joel S Sharing  (Read 8344 times)

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scoobychau

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Q&A with JackW & Joel S Sharing
« on: August 12, 2013, 02:57:59 am »
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I thought some one might benefit from this, so I copy and paste this from my journal.

130807 Q&A Session with Jack W & Joel S on facebook:

ScoobyC:
i have been training for vert for 6 yrs. Able to squat and deadlift just over 2x BW. Also completed ur program for both in season and off season. My vert did increase. However i am still missing 1~2 inch in order to get my first dunk. I am a 2 foot jumper. And recently i note that my 2 step approch 2 foot jump have the same height as my 4 steps full run approach. I figure something is wrong in my jump. I am not able to gain any height from the extra run up. Could u give me some suvgestion on how to go from here? All I need is that extra inch or 2.
i am getting old at 33 yrs old with a body fat of about 14%

Joel Smith:
Scooby, I would need to see a video of your jump, but I am guessing two things might be the case:
1 you are more of a power jumper, with a BF of 14%,
and also, you might lack the ability/skill to properly lower and convert your center of mass from horizontal to vertical over high speed. basically, there is a speed threshold where you can no longer convert horizontal speed to vertical effectively
this may mean that you utilize more of a jump stop style takeoff than a sweeping left/right or right/left takeoff. you will have to spend more time practicing off of a longer approach to improve your long approach jump. you will also want to practice jumping using intentionally more speed than you can handle, so long as you keep your technique together


Jack Woodrup:
Scooby, Nearly missed you there.
My thoughts on what you have said. One, 14% bodyfat could be dropped down to 8-9% through diet changes and maybe some sprint intervals which would definitely help. Strength doesn't seem to be a problem but from what you describe your reactive strength or technique is holding you back (and you are right, based on your picture you are damn close). Without knowing your exact program I would look at adding in some more skipping based drills such as 123 jumps etc to your workout to help you get more efficient off the run, as well as more dunk practice of course. You should definitely be getting more inches off the run up so that suggests that is where your extra inches will come.


ScoobyC:
Thanks joe and jack. I am uploading that video as i type this. thanks for both of ur suggestion. i would like to add that when i preform two foor jump. i tend to take a little hop into a jump. aften i feel like i am using gravity as a force to load my leg before take off. i feel that if i am using gravity instead of activly pulling myself down to load up my jump, it will limit my max vert. would that be a reason?

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

Joel Smith:
ScoobyC, you do have more of a jump stop mechanism as I expected. This will often tend to typecast someone as a "power jumper", in order to really get up off of a longer approach, you are going to have to work on perfecting how to lower your center of gravity in a jump. Instead of waiting for the last step to lower, you will want the process ot begin 2-3 steps out... sometimes more. This is the case with Olympic long jumpers. they will lower the most drastically in the last step, but the process begins with a few strides to go.



Scooby Conclusion:
Same as dropping a rubber ball from a height, with only gravity helping, the ball can not get high.  If the ball can be thrown hard downward with additional force, the ball will shoot much higher.
Now, due to my jump stopping before the jump approach, the only additional power is from Gravity itself, the more free I am able to drop myself into a jump, the higher I get, but there is only so much gravity avaliable.  So, here is what Joel suggested.



PS. After initial test of this approach, I try to keep my chest upand slowly lower myself into the jump.... so I thought I did that, but after video review, I notice I am still leaning forward, right when I decide to RUN toward the rim during my first step....  testing will continue.
« Last Edit: August 13, 2013, 03:09:23 am by scoobychau »
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

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pelham32

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Re: Sharing of Q&A Session with Jack W & Joel S
« Reply #1 on: August 12, 2013, 04:19:32 am »
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We're you 14% body fat in that video? Because it didn't look like it.. Nice jump!!
Goal

windmill consistently/ touch top of the square consistently



weight= 193
height= 6'3 1/2
highest touch= top of the square, which is 11'4

entropy

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Re: Sharing of Q&A Session with Jack W & Joel S
« Reply #2 on: August 12, 2013, 04:23:24 am »
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1 or 2 inches? Come on man, it's an inches game. Nice work. Have you tried doing any banded kb/plate swings and then jumping? The one time i tried, it gave me a coupla inches immediately.
Goals: Cutting to 6-8% bodyfat

LBSS

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Re: Sharing of Q&A Session with Jack W & Joel S
« Reply #3 on: August 12, 2013, 11:31:29 am »
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We're you 14% body fat in that video? Because it didn't look like it.. Nice jump!!

i would agree with this. the vid is low-res but you look closer to 11-12% to me. what lyle mcdonald would call an "athletic" bf %.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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ChrisM

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Re: Sharing of Q&A Session with Jack W & Joel S
« Reply #4 on: August 12, 2013, 11:52:19 am »
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Idk about that, by most calculators I'm around 12% and my abs are decently visible without flexing. I don't see any definition in scoobs midsection. Just my opinion of course but I think he definitely has a few inches to gain dropping BF%.
Insert motivational quote here...

LBSS

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Re: Sharing of Q&A Session with Jack W & Joel S
« Reply #5 on: August 12, 2013, 02:37:07 pm »
+1
QOTD: DOES SCOOB HAVE VISIBLE ABS OR DOES HE NOT?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

ChrisM

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Re: Sharing of Q&A Session with Jack W & Joel S
« Reply #6 on: August 12, 2013, 02:55:42 pm »
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Lol! Pic pic pic!!!
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scoobychau

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Re: Sharing of Q&A Session with Jack W & Joel S
« Reply #7 on: August 13, 2013, 02:16:45 am »
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here come the Abs photo...
i have access to both the Hand Grip BF machine and the Weight Scale type BF machine....

I guess I will try to test with both tonight and see the average.

« Last Edit: August 13, 2013, 02:21:20 am by scoobychau »
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

Raptor

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Re: Q&A with JackW & Joel S Sharing
« Reply #8 on: August 13, 2013, 07:12:23 am »
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Looks like 10-11% bodyfat to me.

ChrisM

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Re: Q&A with JackW & Joel S Sharing
« Reply #9 on: August 13, 2013, 09:21:02 am »
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Ehhh. Idk, but we'll see what Scoob says later. My money is still on ~14%.

I maintain this because if I'm wrong and hes already 10% then it'll be harder for me to go down further BF% wise.  lol
Insert motivational quote here...

Joe

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Re: Q&A with JackW & Joel S Sharing
« Reply #10 on: August 13, 2013, 10:49:19 am »
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Looks like 10-11% bodyfat to me.

no way, I agree with chris
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

LBSS

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Re: Q&A with JackW & Joel S Sharing
« Reply #11 on: August 13, 2013, 11:41:08 am »
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yep, i'd go 12-14%.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

pelham32

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Re: Q&A with JackW & Joel S Sharing
« Reply #12 on: August 14, 2013, 07:12:05 pm »
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So has it turned into a cutting game for Scoob now... To get those last couple of inches
Goal

windmill consistently/ touch top of the square consistently



weight= 193
height= 6'3 1/2
highest touch= top of the square, which is 11'4

Kingfish

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Re: Q&A with JackW & Joel S Sharing
« Reply #13 on: August 14, 2013, 07:21:44 pm »
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So has it turned into a cutting game for Scoob now... To get those last couple of inches

nope. wrist on the rim on a max jump without the ball is not going to cut it specially with those tiny hands. its going to look like rip's dunk attempts but a few inches lower.

 :trollface:


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scoobychau

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Re: Q&A with JackW & Joel S Sharing
« Reply #14 on: August 15, 2013, 02:38:03 am »
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So has it turned into a cutting game for Scoob now... To get those last couple of inches

nope. wrist on the rim on a max jump without the ball is not going to cut it specially with those tiny hands. its going to look like rip's dunk attempts but a few inches lower.

 :trollface:

Agree with u Kingf, i do have tiny hands not able to palm a ball,
so how many inches additional, do u think i should be aiming at?
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)