22Feb09 Vertical Jump and BBall session - Outdoor court

Video of some jumps and one 8 foot netball rim dunk and backboard tap :)


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Skipping was pretty crappy once again. But felt much more explosive than last week, where i couldn't jump for crap. Jump has come back up, but legs still kinda heavy feeling, so still not fully recovered/deloaded yet from the heavy squatting.

Highest standing vertical jump touched 9'10" = 30 inches. Nice a small gain, and considering how heavy I am now, that's not bad. I was only jumping around 29.25 at 188lbs in the last video on the outdoor court. 15lbs heavier has to be worth at least 3 inches when when I get back down to 190lbs

2 handed standing jump - got both wrists on the 9 feet backboard. Again a small gain of 0.5 inch on my best so far. Need another 12 inches

I still feel I have another 2-3 inches in me when I fully deload, but it might take another 2-3 weeks of deloading the squat and I can't afford that right now, I gotta get back to driving my squat up to 405lbs x5 and beyond.
Just thinking about the big picture further down the line... 44inch vertical jump...mmmmm

Didn't get many good running jumps, but one step jump was pretty good today, touching rim. Running jump is usually 4 inches higher than standing, and one step 2. I was pretty casual with my running jumps today.

Pulled something in my outer left calf muscle on one jump..ouch... not too serious though

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Sunday 22nd February 2008 - Block 13 - Week 10 - Day 2 - DELOAD

Pretty heavy foam rolling lower body and cuff/lats session before heading off to the courts

Courts were really crowded!

I used my Nike Free 5.0 Trainer version today and my feet felt great. Knees felt good too
Must be the 7.0 version that is bad, or my body was beat up and I just needed a deload....

Bodyweight = 92.5kg 203.5lbs in shorts and t-shirt


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55 mins hour total

Did some dynamic warmup crap
then 4x10 secs skipping - 20s secs rest

1) dribbling, shooting, moves and low/medium intensity jumps and for 25 mins.
A few dunks on the 8 foot netball rims everytime I went past em

2) then max effort vertical jumps for another 15 mins. A set of 2 jumps with 10-15 secs rest between each rep, 2 mins rest between sets.
5 sets of 2 - hit my best jump on the 2nd set

3) 15 mins of max effort jumps of all types with more frequency, 1 jump very 30secs to a min. Intermixed dunks on the 8 foot netball rims every time I get near them. Finished the session when I started to loose the pop.

Category:

Sports

Tags:

• Basketball
• BBall
• vertical
• jump
• running
• one
• step

[TRUTHisPRETTY]

its seem to me squats are making you bigger and buffer, but your vertical is the same? or am i wrong, i apporache the rim weird like u to

[CoolColJ]

I was bulking up, gained quite a bit of fat, but it's cool, I'm leaning back down now

[sillz10]

There is a massive optical illusion going on here in the first part of the video. Confused the heck out of me at first.

[CoolColJ]

very cool accidental camera placement :O

[64z]

haah sick illusion!

[achang34]

@sillz10 Yeah, me too. That (I'm assuming) light pole was hiding the pole holding up the hoop. 

[SuperPussyFpietros]

@jaecity80 That' cause your weaker link is glutes or dominant. But maintaining your squat won't also boost up your other activities vice versa

[SuperPussyFpietros]

@thugmelvin He got some stats in the gym fool. He's 200's and can clean 239!

[SuperPussyFpietros]

@baseket2ball12 He was 40 years old and got injury. He stopped it. What do you mean 44 inch vertical, standing? That's way too nasty than said!!

[baseket2ball12]

you will never have a 44 inch vertical hahaha

[relentlessreign23]

Wait? Why are people saying this is fake? No, it's real, it's just a waste of a minute. He can't even dunk. What's the fuckin' point of this? Message to youtubers: Don't post videos of boring/ normal ass stuff!

[coccaan4591]

@thugmelvin thats mean man

[djflinch212]

arrnt u soposed 2 jump and have ur head aht da rim well diz video look soo fake i thought it waz a david blaine magic trick

[jaecity80]

i found that squatting has done little for my vertical , my biggest improvements came from Deadlifts, glute ham raises, leg curls , Romanian deadlifts, box jumps ,hip exten and glute bridges , and obvioslu practicing jumping, i used to live and die by the squat now i just do it to maintain strength and i dont squat much

[thugmelvin]

you're never going to dunk. i bet your 999999999999 billion dollars. your formula is crap and your ability is crap.