StreetBallTalk.com

johndecena · #11 (**permalink**) 03-07-2008, 09:44 AM

Quote:

Originally Posted by bluegreyhound

Nice one on the C&J! I'm absolutely useless in olympic lifts - I do them because they are fun though. Did some hang cleans with 70kg / 155lbs today. I had a better shrug so I got the bar pretty high in the air. I need to work with the baby weights first lol.

Yeah, work the back, from the top down! Strong delts, traps, rhomboids... it all counts. So, I just measured my weight bench in a decline position (this is what I box squat onto), it is only 13" off the ground. I'm going to build a box that is about half that height, and work my way down to that. I can easily single leg squat all the way onto my but and back up. The box squat motion though is different. You have to sit BACK, not down.

Mig · #12 (**permalink**) 03-07-2008, 06:15 PM

Quote:

Originally Posted by johndecena

Yeah, I'm working on it. I haven't re-measured lately either. My box squatting routine is improving my lifts by the day. Did you get my reply to you message?

Just checked. Calves up 1/2" in about 2 weeks. And yes, I am not a bodybuilder, I hate speedo's.

Hi mate,

I didn't get that reply to my long message I sent you. I was guessing it had so many questions you decided to ignore it hehe...

Yeah that would be awesome if your box squats could go below 15", there would be good activation of your glutes at such a depth.

Mig · #13 (**permalink**) 03-07-2008, 06:30 PM

Quote:

Originally Posted by johndecena

My reach is missing that 2".... about 68 I think. But my vert is going up. I'm not a dunker, never wanted to be. I am concentrating on my speed and explosion, and with that comes the vert. I'm not going to be trying to dunk in a game, just blow by people. Then explode for a solid layin. I don't care about being flashy, I'd rather be solid. I've got a very easy jumpshot from just inside half court, actually, the further out I go, the less it is a jumpshot.

Your reach is 68 inches?!

Nah dude, it should be a lot higher for people at your height. I'm guessing your reach is measured by standing next to a wall and extending your arm up? So someone at 5'9" should have a standing reach height of 85-90 inches.

I'm 5'9" and my reach height is 88". With the amount you're squating I think you are well on your way to a 40" vertical. There is probably just some activation work at the speed end of the training zone which could complement your strength base very well.

johndecena · #14 (**permalink**) 03-07-2008, 06:43 PM

Quote:

Originally Posted by Mig

Your reach is 68 inches?!

Nah dude, it should be a lot higher for people at your height. I'm guessing your reach is measured by standing next to a wall and extending your arm up? So someone at 5'9" should have a standing reach height of 85-90 inches.

I'm 5'9" and my reach height is 88". With the amount you're squating I think you are well on your way to a 40" vertical. There is probably just some activation work at the speed end of the training zone which could complement your strength base very well.

OH, reach, I thought he was talking about arm span. And yes I responded to the message. I'll see if I can send it again. My box squats are at 13", they kick my ass.

johndecena · #15 (**permalink**) 03-07-2008, 06:45 PM

WTF mate? It's not in my sent messages.... I'll re-type it tonight after my workout.

Mig · #16 (**permalink**) 03-07-2008, 06:57 PM

Quote:

Originally Posted by johndecena

WTF mate? It's not in my sent messages.... I'll re-type it tonight after my workout.

Ah cheers mate!

Like I said, I would buy you a beer if we didn't live in different countries. Thanks for bringing your expertise to the forum...

thedanshow35 · #17 (**permalink**) 03-08-2008, 03:41 PM

I'm finally back onto working on my vertical. I thought I would just concentrate on upperbody and putting some weight on my frame. Then I got sick and seriously lost about 4 inches on my vertical. I went from almost grabbing rim to coming up empty handed on every jump. But just last week I got up and rattled the rim with a one hand so that felt pretty damn good.

Btw is your vertical standing or running? and why don't you really want to dunk.

johndecena · #18 (**permalink**) 03-08-2008, 10:01 PM

Quote:

Originally Posted by thedanshow35

I'm finally back onto working on my vertical. I thought I would just concentrate on upperbody and putting some weight on my frame. Then I got sick and seriously lost about 4 inches on my vertical. I went from almost grabbing rim to coming up empty handed on every jump. But just last week I got up and rattled the rim with a one hand so that felt pretty damn good.

Btw is your vertical standing or running? and why don't you really want to dunk.

That is my two step vert. I'm a point guard, I use my vert to grab boards, and explode for layins. I just don't feel dunking is a part of my game that is really needed. Today, at practice, I was FLYING for boards. I'm a good couple of inches higher than the rim, but I just don't need to put it down. On put backs, I think the tip in is safer. I'd rather look bad while winning, that look good while losing. Does that answer you question? My vert feels like it has gone up from my box squatting and deadlifting routine. I know I am faster and have more explosion.

thedanshow35 · #19 (**permalink**) 03-09-2008, 01:49 AM

Quote:

Originally Posted by johndecena

That is my two step vert. I'm a point guard, I use my vert to grab boards, and explode for layins. I just don't feel dunking is a part of my game that is really needed. Today, at practice, I was FLYING for boards. I'm a good couple of inches higher than the rim, but I just don't need to put it down. On put backs, I think the tip in is safer. I'd rather look bad while winning, that look good while losing. Does that answer you question? My vert feels like it has gone up from my box squatting and deadlifting routine. I know I am faster and have more explosion.

I hear ya. It ain't that important to dunk because you'll probably use it on breakaways but it's a good bonus from getting quicker and faster.

johndecena · #20 (**permalink**) 03-09-2008, 01:55 AM

Quote:

Originally Posted by thedanshow35

I hear ya. It ain't that important to dunk because you'll probably use it on breakaways but it's a good bonus from getting quicker and faster.

I read once that good jumpers are fast, but fast runners aren't always good jumpers. I haven't researched it to consider it fact. I do know that I can't palm the ball that well, so I'd rather be safe and lay it in. If you aren't box squatting and deadlifting, you should start. I can vouch for the benefits of them both, but the box squatting is just CRAZY! It is the only thing that I can attribute my gains to.