firstly before i say anything, damn nice hops =] haha..

anyway, just a couple things i have to say

1) with your depth jumps, i personally think you pull your arms back a LITTLE to early before you jump. i mean its not very significant, coz what you're doing is fine, but just try get your arms to be pulled fully back when you're at the bottom of your squat, coz at the moment when you land your arms are almost fully back, just adds a tad more momentum into the jump =]

2) pistols!! just wondering, are you able to do them without holding that pole for support? or do you fall back on your ass like me? =p

one thing you're really doing is you're going too fast, and thus you're using your arm to hold your body and using momentum to bring yourself up (as well as a bit of your arms). thats what it looks like to me anyway. personally i'd say, if you can do it without holding onto that support it'll be MUCH better.

anyway, i see you've had great gains so far, and i love your deadlift numbers =]

sorry if that sounded all a lil harsh or something, but just to help you a lil.

Catcha.

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Im not very experienced but it looked good anyway how much have you gained from vjb and how long did it take? Im just getting started with bodyweight and plyos

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AI - The Answer



Starting VJB soon.
Standing vert: bout 20 inches.
Running: 28
step in two foot: around 23-4.
Height: 5'8
Age: 14
Position: SG,SF,PG
info: Can grab rim, got pretty short arms though haha
Goal: Dunk after summer.

nice suggestions chriso, sounds like your getting smarter about vert training. I think the main reason for that depth jumps is coz i dont think ive ever done them of a mid 30 inch box before, its hard to absorb the force, i know what you mean, ill try get my arm swing better and time it better next time aye, timing isnt my specialty, thats why i dont get 1/10 of the blocks i shud get in a bbal game.

I havent done pistols in over a year, since my first program, but from memory, yeh i could do like 10 of them completely unnassisted, im just getting back into the jist of things atm, the description says to do it assisted holding onto something, ill wait til next week until i try without any assistance. , gonna be hard though, but if i can manual GHR with 20kg or do 15 unassisted reps, im sure it wont be long til i do pistols frank yang style with 60lb dumbells. I only get to do them for 2 weeks tho ;//. I actually went light on the deadlifts, trying to get my form a bit better even tho its still not that good, the last time i did deadlifts was 145kg for 3 but i stiff legged them all, ;/

@karnell, between 20-25 inches for all running verticals, and about 16-18 for standing vert. It will probably me quite a bit more after i finished this program in 3 weeks, Ive been doing VJB for about 1 year 1-2 months, add another 2 months of getting used to machines, and non vert training at the start.

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Stay Motivated, Stay dedicated. Anything is possible with Work Ethic, You see it, You do it, You live it. Ball and Jumping is a way of life in which you excel once all effort is put forth.

Nice work man.

Would be interested in your depth jump clip with the original sound feed (i.e. to hear the softness/hardness of your landing). Looks good considering the height of the drop and you have minimal bend in the knee and GCT is not overly long.

DL is coming along. I can see that you have the same problem with finding/holding the optimal position with you long leg proportions, leading to some SL in there. Due to the angle, I can't see if you are keeping the bar close to the body but it must be pretty close.

Pistols - can you do a quick pause at the bottom and then rise? This will cut out a little of the reflexive help and will make this more effective. Slowing down would also do away with the need to balance yourself with the bars. I forget, is your right or left leg stronger?

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Height 5'7 Reach approx 7'0
BW average 140lbs

Training Status: Suspended
Injury: foot fracture, dislocation of joint

Vertical Training Forum:www.theverticalsummit.com

i took the best set out of the depth jumps, i had some reps in the other 2 sets that my GCT was to long, i didnt get very high of the ground from that 35 inch box tho haha, it will come. Yeh i think my deadlift form is all to do with my body propeortions, has to be, i remember everything im supposed to do in terms of form before and i try to do it, the bar was pretty close, at starting position my shins are touching the bar.

Ill try to do that on the pistols next time. The only reference i had was frank yangs pistols, and he had alot of reflexive contribution going in and coming out of the whole, but then again its probably because he had 120 pounds worth of dumbells.

O and my right leg is strongest.

__________________
Stay Motivated, Stay dedicated. Anything is possible with Work Ethic, You see it, You do it, You live it. Ball and Jumping is a way of life in which you excel once all effort is put forth.

haha sick sick.

i love fitness first. its just too expensive though =p

for a full year membership, it'd cost me 510 at my gym and about 720 at fitness first =/ 50% extra.. but i love the steam rooms, swimming pool etc. that they have, even the gym classes and rooms that they have, just i probably dont have enough time to enjoy ALL of it =p on top of that, the nearest one here is about a 10 min drive away =p

but i'll be looking forward to your next vid if you decide to make one =p

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Yeah, your depth jumps will get there especially if you stick with that height for a while. With DL, I really must concentrate on keeping the bar close to my shins up to the knees i.e. it isn't just about touching the shins at the starting position. If you are like me (I guess you are as a light sprinter build) once the bar hits knee level it is sooo easy to pull to lock out. Our proportions just make the shin to knee level hard.

Yeah, Frank's pistol squat with 120lbs DB was insane. I think I would need to train for a year or two to get that down lol.

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Height 5'7 Reach approx 7'0
BW average 140lbs

Training Status: Suspended
Injury: foot fracture, dislocation of joint

Vertical Training Forum:www.theverticalsummit.com

mines like 780$ lol, 16$ a week, i dont even use the steamroom, swimming pool etc, dont go to the classes, if there was a sauna, id use that though. Its really inconvenient when theres classes, coz i cant do plyos, i have to improvise, and do it in the carpark, or in carpet. I did my depth drops of some random stone thing i found outside other day lol. Oh well at least it improves my creativity. Yeah if i go to gym on m onday ill record it, ive never even seen myself squat, people tell me i go at least paralell or below, but well have to see, ill try for 117kg 4x5

__________________
Stay Motivated, Stay dedicated. Anything is possible with Work Ethic, You see it, You do it, You live it. Ball and Jumping is a way of life in which you excel once all effort is put forth.

yeh blue, that part of the deadlift, is especially easy for me. the starting bit i harder, but still relatively easier, i find i use alot of my back for some reason on first part, today was better thought, i pushed my legs into the ground and it worked my legs more

__________________
Stay Motivated, Stay dedicated. Anything is possible with Work Ethic, You see it, You do it, You live it. Ball and Jumping is a way of life in which you excel once all effort is put forth.