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FortyPlus · #11 (**permalink**) 03-18-2008, 12:32 PM

Quote:

Originally Posted by CurtiS

nice vert, yeah im currently doing VJB intermediate reactive, im heading into the last phase tomorrow, i wouldn't suggest the smith machine for any of those, just do it with an olympic bar.

Btw to any1 reading this thread, take note of his vertical and how long its taken him to get there, realisticly the more time you put into it and the more consistent you stay the better your gains are gonna be, btw i think its possible for a 40" running, im hoping for a low-mid 40 running, prolly at about 37 inches before program and 40~ inches during first 2 phases, i havent jumped above about 38 for a while now, maybe 2 months.

Congratulations on making it to the last phase. Throughout the entire workout, how much have you gained if you don't mind me asking?

Also, can anyone shed some light as to what is the difference between an ISOMETRIC AND ISO-BALLISTIC squat?

Thanks once again fellas.

bluegreyhound · #12 (**permalink**) 03-18-2008, 01:26 PM

Quote:

Originally Posted by FortyPlus

Also, can anyone shed some light as to what is the difference between an ISOMETRIC AND ISO-BALLISTIC squat?

I'm not an expert, but I think I can help you. Let me know if this makes sense. So, as you know, isometric is exerting muscular force without there being movement (or change in the length of your muscles). And there are obviously different types of isometric exercises from a CNS/activation perspective, e.g. pushing against pins in the rack (overcoming isometric), holding a squat position (yielding isometric). I believe that 'ballistic' isometric exercises are basically overcoming isometric exercises for shorter duration effort, maximum intensity. I thought that iso-ballistic exercises on the other hand are typically explosive exercises with light weight preceded by an isometric phase .e.g. rest-pause jump squat.

bluegreyhound · #13 (**permalink**) 03-18-2008, 01:32 PM

Quote:

Originally Posted by FortyPlus

I am:
5'9
145lbs
Asian
Reach: 86' inches
Running vertical: 36' (37 on a good day)
Standing vertical: 34' (35 on a good day)

I have done AAIII 3 times already. 1st time, I stopped at week 7. 2nd time, I stopped at week 9. 3rd time, I stopped at week 14. I had a 27' vert before starting AAIII. Afterwards, my vertical increased into the mid 30's. (Last time I did it was last summer)

I'm currently on "Intermediate full Reactive focused program" from VJB. I am on Phase II week 3. Before starting this program, I could touch the top of the rim with my fingers but could not hang/pull down the rim. I am able to do so now.
With that in mind, I have a few questions.

Is it okay to use a Smith's Machine to do my iso-metric squats, regular squats, jump squats, barbell lunges, and barbell splits?

What are odds of me climbing into the 40+ range to throw it down?

What is the difference between iso-metric and iso-ballistic squats?

Thanks for any input

Nice vert. Good to see Asians having success with vert training. What is your strength base out of interest?

FortyPlus · #14 (**permalink**) 03-18-2008, 04:08 PM

Thank you for clearing that up. That makes sense. As for my strength base, I'm not really sure as I have not tried to really, really max out.

My exercise calls for deadlifts which I am doing 185lb.
I am squatting with 135lb with free weights and am using around 155 with Smith's machine whenever I don't have free weights.

bluegreyhound · #15 (**permalink**) 03-18-2008, 04:19 PM

Quote:

Originally Posted by FortyPlus

Thank you for clearing that up. That makes sense. As for my strength base, I'm not really sure as I have not tried to really, really max out.

My exercise calls for deadlifts which I am doing 185lb.
I am squatting with 135lb with free weights and am using around 155 with Smith's machine whenever I don't have free weights.

I haven't done really heavy lifting since last year. I've just been squatting higher reps e.g. 10x 225lbs with the barbell squat. What set and rep schemes do you use? I just noticed that we are really similar. Both asian. I'm 5'7, about 140lbs. Reach is about 84' - my arms are not overly short, but my torso/upper body is. Good luck with training.

FortyPlus · #16 (**permalink**) 03-18-2008, 10:15 PM

Quote:

Originally Posted by bluegreyhound

I haven't done really heavy lifting since last year. I've just been squatting higher reps e.g. 10x 225lbs with the barbell squat. What set and rep schemes do you use? I just noticed that we are really similar. Both asian. I'm 5'7, about 140lbs. Reach is about 84' - my arms are not overly short, but my torso/upper body is. Good luck with training.

On 'A Days', I'm required to perform deadlifts which I use 185lbs for. I do the required sets & reps which is 3x5. This day also requires isometric squats, I perform 3x5.

'B Days', its barbell splits. I do 5x6 for this week and will do 3x6 for next week.

Good luck to you as well.

Btw, what is your vertical?

bluegreyhound · #17 (**permalink**) 03-19-2008, 04:38 AM

Quote:

Originally Posted by FortyPlus

On 'A Days', I'm required to perform deadlifts which I use 185lbs for. I do the required sets & reps which is 3x5. This day also requires isometric squats, I perform 3x5.

'B Days', its barbell splits. I do 5x6 for this week and will do 3x6 for next week.

Good luck to you as well.

Btw, what is your vertical?

On the DL, make sure that you reset the bar after each rep. You'll build better starting strength that way.

Not sure if you said this already, but for isometric squats do you hold a position or push against an immovable? If you do the former, to get maximum benefits you ought to hold the position at various depths so as to increase the amount of carryover to the normal ROM. On the other hand if you do the latter, the ballistic isometric method sounds like a good way of developing explosive strength.

What weight do you do for barbell splits? That is a tough exercise for various reasons and a good one.

Haven't been measuring my vertical recently. Managed to touch the rim with a standing jump a couple of weeks ago, so maybe that is about 35'. I haven't done a proper reactive/ plyometric training phase yet, so I expect that my running vert is about the same as or only just a little better than my standing vert. BTW, I'm not actually training my vertical as such. I'm getting back into shape for playing sport after a very long period of inactivity. I was in the middle of strength training at the end of last year. Plan is to continue with more strength training this year, then switch the focus to explosive strength and plyometrics.

Good luck with training too. If you want to discuss anything with me, just let me know.

FortyPlus · #18 (**permalink**) 03-19-2008, 10:44 AM

Quote:

Originally Posted by bluegreyhound

On the DL, make sure that you reset the bar after each rep. You'll build better starting strength that way.

Not sure if you said this already, but for isometric squats do you hold a position or push against an immovable? If you do the former, to get maximum benefits you ought to hold the position at various depths so as to increase the amount of carryover to the normal ROM. On the other hand if you do the latter, the ballistic isometric method sounds like a good way of developing explosive strength.

What weight do you do for barbell splits? That is a tough exercise for various reasons and a good one.

Haven't been measuring my vertical recently. Managed to touch the rim with a standing jump a couple of weeks ago, so maybe that is about 35'. I haven't done a proper reactive/ plyometric training phase yet, so I expect that my running vert is about the same as or only just a little better than my standing vert. BTW, I'm not actually training my vertical as such. I'm getting back into shape for playing sport after a very long period of inactivity. I was in the middle of strength training at the end of last year. Plan is to continue with more strength training this year, then switch the focus to explosive strength and plyometrics.

Good luck with training too. If you want to discuss anything with me, just let me know.

Thanks for the bits of advice. For barbell splits, I also use 155lbs. And yes, as you said, this exercise is definitely a good one.

You have a pretty impressive vert youself! Well best of luck to you as well and anyone out there that is vert training.

CurtiS · #19 (**permalink**) 03-19-2008, 02:44 PM

i dont really take note or care how much ive gained during the program because i find it best to suprise myself after the program once ive had some rest, warmup get pumped etc, then i know my true gains, however id say ive gained maybe 1-2 inch right leg RV, maybe 1 inch for left leg, 2 leg as well and 0 for standing vert, however we will see

FortyPlus · #20 (**permalink**) 03-19-2008, 02:58 PM

Quote:

Originally Posted by CurtiS

i dont really take note or care how much ive gained during the program because i find it best to suprise myself after the program once ive had some rest, warmup get pumped etc, then i know my true gains, however id say ive gained maybe 1-2 inch right leg RV, maybe 1 inch for left leg, 2 leg as well and 0 for standing vert, however we will see

Yea same here man. I also like to surprise myself. I haven't tested my vert in about 3 weeks now. Well that could in part be due to the fact that after doing 'dumbbell straight-leg deadlifts' for the first time that I could barely walk for about 4 days afterwards that one week....

But yeah, I'm not going to be jumpin' for the rim anytime soon.

By the way everyone reading, be sure to stretch often! Even on your off days whether its dynamic or static stretching.

I met this one guy at my Recreation Center at school who use to be in the NBDL heading to the Nuggets but got injured. He possesses a 44' vert. He is 6'4, 245lbs. He talked to me about vert training and mentioned that stretching was very important. So go out and stretch those hip flexors!