Question for CoolColJ...

[OlympicLifter17]

Iam working on part of part 2 now.. I was going to brief on function strength training u can do outside the gym become a better athlete. But i had to sub divide it into portions so it doesnt become a novel lol.. right now iam working on the first part about Plyometrics.. then will be GPP and SPP.. after that will be Flexibility training.. and last but not least... speed training. Then i will publish Part 3 on Combing outside the gym methods in a cross training manner to achive speed strength results and speed endurance. They should be published at www.naturalmuscleinc.com ... let me know what u think of part one.

BTW.. i didnt have my bibb's posted with that article i will on the final Published copy.

lifter

 

[bignate73]

very well put together articles. i enjoyed them. since ive been embarking on OL style lifting, its good to read about the benefits i'll enjoy. hehe. and yes...they are fun.

nate

 

[coolcolj]

Personally while olympic lifts and hybrids help the nueral side of vertical jumping of a OL. I bet you most of their power comes their big squatting ability. Most can front squat at least 2 times their body weight.

You can't have power without strength
Power to weight ratio is the key. And it takes a long time to build up that kind of squat power, so don't expect a 10 inch increase in vertical jump within 6 months, but it will happen

 

[sean34]

thanks for the feedback...

i can already tell the lifts Im doing are helping out with the vert. today i was dunking pretty good and that wasnt the case until i started the new workout.

i use to play basketball back in the day but was always afraid of working the legs cuz i thought id get bulking and slow. Sad to say but i was young and dumb. I had decent hops too, i could my elbow on the rim (running, not standing) and i won state in high school for long jump (23ft). So i have the atheletic base and some fast muscle fibers left over.

having said that...the key for me is to shed some mass (which is easy for me) and keep improving my lifts. Losing 30 pounds and this new workout will hopefully put me in the high 30s maybe break 40 inches. Im giving the workout at least a year...

ill let you know how it goes...

thanks again

Sean

 

[coolcolj]

ahhh your like me

I had a 26 inch standing vertical jump at 14 when I had it tested in PE class, that was the very first time I did any jumping too. It was the 3rd highest in the class. Highest was 28 inches.

 

[Raoul]

Whoa!!!! Your elbow to the rim!!! That's outstanding dude!!!! How tall are you? Please post some pics of you dunking if possible, that would be great inspiration!

 

[thriller]

lifting like this doesnt just help with vert!!

all though squatting has improved my vert it also has helped me taking it to the rack.
i just got home from HOOP IT UP (we won in the older division) but today i ave. around 9 points a game(goes up to 16 points) all or most of my points were taking it to the basket. just hop stepping i was killing these guys. since iv been doing squata and lunges i can get lower to the ground and slip the defence and just plow through them. its like the d just clears out of the key.
i felt prity big still.

 

[sean34]

Raoul,

its nothing special but heres a pic of me dunking...unfortunately i never took pics of throwing down a nice dunk
when your young you think your going to be able to do it idefinitely, you dont think about posterity....

http://www.geocities.com/getgordo/index.html

but im going to fully chronicle this workout that im currently doing...kinda like keeping a workout journal but online with pics and hopefully some mpegs of me dunking and the workout movements i do...

btw im 6'3''

Sean

 

[coolcolj]

ahh 6'3", that helps

sometimes I wish I was 6'4", instead of 5'9" so I could emulate my idols - LJ (in his prime) and Charles Barkley

 

[Raoul]

Raoul,

its nothing special but heres a pic of me dunking...unfortunately i never took pics of throwing down a nice dunk
when your young you think your going to be able to do it idefinitely, you dont think about posterity....

http://www.geocities.com/getgordo/index.html

but im going to fully chronicle this workout that im currently doing...kinda like keeping a workout journal but online with pics and hopefully some mpegs of me dunking and the workout movements i do...

btw im 6'3''

Sean

That's nice, you look like you have the jumper's bodytype!! I know what you mean, fortunately I taped some dunks when I was 18 (not with a digital cam, 7years ago...)!!! If I ever find a way to extract some pics from it....
That's an awesome idea you had about your online journal, make sure you give us the link sometimes.
I've taped my 3 on 3 teamate in the dunk contests he took part in, you'll see he's a genetic freak and he's never done any jump training!! ( but he can do free throw line dunk, wind mill, between the legs... etc and he's 6'2) Life is so unfair!!!