april 2011 dunk mix : 99.9% of people who hate are weak pussies without videos

[adarqui]

planning on landing even better stuff for may, more difficult tricks like mills and tomohawks etc.. so far so good on the tricks at least, landed really hard reverse yesterday, going to try difficult stuff every session now.

pc

http://www.youtube.com/watch?v=VuPS1...layer_embedded

[adarqui]

ATG 405 @ 154, 425 @ 154, 365 x 9 @ 154.

Tried getting a bit more rebound out of hitting my ass on my calves, but wasn't happening this day.

http://www.youtube.com/watch?v=5WT32JUUwd8

[coachld]

Why partial squats?

[Gongshows]

go all the way down why half ass squats?

[adarqui]

this forum is so brainwashed, lmao.

[EagleWings]

this forum is so brainwashed, lmao.

im going to do a feature of you on my youtube channel adarq.

is that cool? I think u deserve some good attention rather than the hate you constantly earn here. haha, even though the hate seems to fuel you.

Im impressed with ur thick skin and training mentality. as well as jumping ability.

[TheKingofOlives]

ATG squats, okay...

[adarqui]

im going to do a feature of you on my youtube channel adarq.

is that cool?

lmao go for it, what's your chan?

I think u deserve some good attention rather than the hate you constantly earn here. haha, even though the hate seems to fuel you.

hate fuels me, it's the best pre-workout supp :F

i am Air Jesus Hobo Dunker after all, people are going to hate.. They hated jesus, and now look, jesus all day err day.. I'm in a similar situation. Once I hit my head on rim, I (and above parallel squats (half/quarter/lockouts) + calve raises) will be resurrected from our current internet crucifixion, only to usher in a new & more effective ideology of performance training to the masses.

Im impressed with ur thick skin and training mentality. as well as jumping ability.

appreciate the compliments.

peace man

[adarqui]

ATG squats, okay...

What are you hinting at? That my squats aren't ATG? Relax ray charles, ass bounced right off calves.

[EagleWings]

lmao go for it, what's your chan?





peace man

www.youtube.com/ExplosiveEdgeSports

I want to do just do a mini episode on you hahaha. wont include any vid footage, unless I get your permission.

[stackinattackin]

nice video man... regardless what everyone else says your training style obviously is paying off.

just wondering tho... why are you so against going deeper into your squats ? Obviously, when dunking we dont dip that low before exploding, but is that your only reasoning ?

what else do you incorporate into your training?? Im 5'7" and used to be able to dunk off alleyoops... need to get my ass back in the air again

[viperjax]

no one can deny that whatever adarq is doing is working. impressive stuff. hoping to get that explosive. i do full squats and i get nowhere that high.

[adarqui]

www.youtube.com/ExplosiveEdgeSports

I want to do just do a mini episode on you hahaha. wont include any vid footage, unless I get your permission.

cool man lol.. hit me up in pm on which footage you want to use, i never had that request before so i guess if you hit me up in pm so i know which footage you are using, that'll be better.. so ya if you hit me up in pm i'd surely give you my "ok" on using footage.

peace man

[adarqui]

nice video man... regardless what everyone else says your training style obviously is paying off.

appreciate it man

just wondering tho... why are you so against going deeper into your squats ? Obviously, when dunking we dont dip that low before exploding, but is that your only reasoning ?

i'm not at all AGAINST going deep.. if someone has the build for it, hip/ankle mobility, sure, go for it, but even then, if your goal is athletic performance enhancement, above parallel lifting should take place at some point so you can really reap the benefits of increased specificity/transfer.

i personally don't go below parallel because of a few reasons:
1. bad hip injury 2 years ago, aggravates every time i go below parallel with a moderate or heavier load.
2. "waste of time": i simply do not need to go below parallel for my goals.. my goals are speed & vert, everything i do athletically is well above parallel.. The lack of deep squatting, instead replaced with above parallel squatting, and the results I have achieved, have lead me to believe that going below parallel squatting is absolutely unnecessary for my own training. Instead of working on a below parallel squat, with my long legs, short torso, and lanky build, I should be tailoring my squat depth to my build and increasing strength at those depths. The goal is 500+ @ 150 lb on "pin 6 squat depth".. I'm close to 405 x 1 @ 149 at pin 6 right now, i've hit 425 off pin 7, i'm working my way down. Once I hit 475 x 1 off pin 7, i'll go back to pin 6 and try to work my way up to 475 at that depth...

pin 6 is my normal half squat depth.

3. i am a "quad/calve" jumper.. when I train deep, my quads feel neglected, and my vert suffers.. When I overload myself at above parallel depths, my quads get "lock", like glute lock, but instead, quad-lock, and I jump great when that happens.. It basically means my quads havn't been neglected.

what else do you incorporate into your training?? Im 5'7" and used to be able to dunk off alleyoops... need to get my ass back in the air again

cool man do it.

i do plate swings for shoulder power (45 lb plate, stiff arm, minimal hip drive), tons of calve raises, pullups, glute bridges, 45 degree hypers, MR half tucks, jump rope, above parallel squatting at various depths & lockouts, and short sprints... that's about it.

peace man

[adarqui]

no one can deny that whatever adarq is doing is working. impressive stuff. hoping to get that explosive.

really appreciate it man, just stick with it, regardless of what squat style you use, it has to improve considerably while improving work capacity, improving shoulder power, getting or maintaining a decent body fat % (8 or less), short sprints, calve raises, and of course jumps.

i do full squats and i get nowhere that high.

might want to try incorporating half squats, see how they feel, see how your quads feel the days after.. if you feel more tonus in your quads, that's a good thing...

regardless of what anyone says, vertically displacing the human body is QUAD DOMINANT, and always will be.. very important muscle group, often neglected by people who buy into "bro u gotta go deep and thats it" and "bro dont do calve raises" etc. hehe

peace man hope you achieve your goals, get freakishly strong at a variety of squat depths, that's the key.. the depth that's least important is "ATG" :F

peace

[adarqui]

a few stills from today.

check the head height on this one, really high, arm height is deceiving, not extending fully:




edit: that's what happens when i start getting under 150, im 149 now..... when i get to 140 shredded, with improved pin-6/pin-7 squat numbers, head on rim by august... i'm glycogen depleted right now too.. usually i jump max when im jam packed full glycogen reserves from overdosing on bananas (10+ the day before jumping).. so stuff is looking good right now, happy about it.








pC, gotta drop a vid on my misc footage channel with today's session and the previous 4 crappy ones hah.

[username101101]

cant argue with results

[DFS200]

Lol, your head is like a foot and a half away from the rim. Why don't you practice playing basketball? Can't even dunk from a dribble ffs.

[adarqui]

Lol, your head is like a foot and a half away from the rim. Why don't you practice playing basketball? Can't even dunk from a dribble ffs.

basketball is for pussies (i don't enjoy it one bit anymore, too much whining), dunking from a dribble is boring but i can do it easily, and my head is definitely not 18" away from the rim.

good try though, retard.

[Zacwheeler]

basketball is for pussies (i don't enjoy it one bit anymore, too much whining), dunking from a dribble is boring but i can do it easily, and my head is definitely not 18" away from the rim.

good try though, retard.

Yeah.. well although i disagree with your look on basketball, to each his own. Why do you thinking dunking is so cool but you dont actually play the game? Thats like practicing hitting homeruns but never stepping onto a diamond for a game. Your head is about a foot away, depends on the jump though. The only video i saw is off the throw which is a lot easier than just taking it up on your own and not meeting the ball mid-air. You got some hops no doubt about that, but it seems like you just do it to show off at open runs during breaks in between games?

Also, different from what a lot of the others said, I like the half squats as long as you do some hamstring training also. Yeah full squats are good, but ive had good results doing similar to what you were squatting too.

[adarqui]

Yeah.. well although i disagree with your look on basketball, to each his own. Why do you thinking dunking is so cool but you dont actually play the game?

dunking is completely separate from basketball at this point.. plenty of people all over the world just enjoy dunking, and don't care about basketball.. it's like "high jump" but more fun because there's more versatility with it.

Thats like practicing hitting homeruns but never stepping onto a diamond for a game.

if someone enjoys that, good for them.

Your head is about a foot away, depends on the jump though.

whatever, i could post tons of stills where it's ~8" away but i've already done that..

The only video i saw is off the throw which is a lot easier than just taking it up on your own and not meeting the ball mid-air. You got some hops no doubt about that, but it seems like you just do it to show off at open runs during breaks in between games?

appreciate it, but no, i don't do it to show off.. i couldn't dunk early on in the day so i had to go at night, and at night people play full court games, so i have to dunk in between their games.. it's more fun dunking that way anyway but that's not why i do it.

Also, different from what a lot of the others said, I like the half squats as long as you do some hamstring training also.

ya i don't do any hamstring stuff except for 45 degree hypers, they hit my hams hard, and i use glutes/hams to extend instead of focusing on lower back to extend.

Yeah full squats are good, but ive had good results doing similar to what you were squatting too.

cool, good stuff.

i dunk because i love JUMPING, and dunking makes it more fun.. i enjoy jumping as high as possible, but it's more fun with a high lob because, just like an animal, it helps you get up a little higher when there's a stimulus dangling in front of your face (high lob).

peace

[DFS200]

basketball is for pussies (i don't enjoy it one bit anymore, too much whining), dunking from a dribble is boring but i can do it easily, and my head is definitely not 18" away from the rim.

good try though, retard.

Haha you haven't posted one dunk off the dribble you little manlet, if basketball is for pussies and dunking is a part of basketball then dunking is also for pussies, and you are in fact a pussy as seen by the pussy depth of your squats.

You're lucky you've got those safety bars so high because if you squatted 425 to proper depth you'd get pinned in the hole and probably die.

And your head isn't even in the same area code as the rim, no amount of calf raises and half squatting will get you there, you're doing it wrong.

[wiltchamberlain]

Just wondering adarqui what was your vert before you started to train could you dunk? because iv tried doing squats for vert and its helped but not like how it seems to be working for you i have to do do other stuff to do you just squats? But seeing you do this maybe ill add half squats into my training.

[coachld]

This forum is brainwashed? I think you have it backwards. You are brainwashed into thinking that your partial squats are what improved your ability to dunk. What you are doing is getting stronger allowing you to produce more force into the ground. You could easily get the same results by using full ROM squats along with the use of oly lifts or modified oly lifts and a good plyometric program. The young athletes....specifically basketball athletes...on this site don't need to be fooled into thinking that doing partial squats is going to have them dunking by next season and playing better basketball. They may end up dunking and at the same time getting themselves injured because they are not using a comprehensive program that is about developing overall athleticism and preventing injury...not just dunking. I have read some of your blog and have a ton of respect for your work ethic and passion. As a 6'2, 41 year old who takes some pride in still being able to throw it down...I can vouch for a program that does not include partial squats. I just think you....especially as a college grad with an exercise science degree...owe it to these young guys to talk about the importance of respecting the kinetic chain and developing the body in a balanced way so as to improve athleticism and prevent injuries.

[wiltchamberlain]

This forum is brainwashed? I think you have it backwards. You are brainwashed into thinking that your partial squats are what improved your ability to dunk. What you are doing is getting stronger allowing you to produce more force into the ground. You could easily get the same results by using full ROM squats along with the use of oly lifts or modified oly lifts and a good plyometric program. The young athletes....specifically basketball athletes...on this site don't need to be fooled into thinking that doing partial squats is going to have them dunking by next season and playing better basketball. They may end up dunking and at the same time getting themselves injured because they are not using a comprehensive program that is about developing overall athleticism and preventing injury...not just dunking. I have read some of your blog and have a ton of respect for your work ethic and passion. As a 6'2, 41 year old who takes some pride in still being able to throw it down...I can vouch for a program that does not include partial squats. I just think you....especially as a college grad with an exercise science degree...owe it to these young guys to talk about the importance of respecting the kinetic chain and developing the body in a balanced way so as to improve athleticism and prevent injuries.

like what you said maybe i wont add partial squats.

[ven33]

So I see that I'm not the only one attacking the drive-through attendant.

Seriously, adar please post some atg squat vids. kthx.

[adarqui]

This forum is brainwashed? I think you have it backwards. You are brainwashed into thinking that your partial squats are what improved your ability to dunk. What you are doing is getting stronger allowing you to produce more force into the ground.

hm, so i'm brainwashed into thinking that partial squats have made me stronger & allowed me to produce more force into the ground, more effectively/faster than deep squatting, with less injury risk/less time for recovery, which allows me to train more & make faster progress.

COOL

MOTHER****ING

STORY

BRO.

You could easily get the same results by using full ROM squats along with the use of oly lifts or modified oly lifts and a good plyometric program.

Actually, no, I couldn't.... Olympic lifts are extremely overrated, i'd rather spend time doing more effective exercises. I do reactive work, but not true plyos, the amount of training I do doesn't allow me to utilize true plyometric blocks like shock etc.

The young athletes....specifically basketball athletes...on this site don't need to be fooled into thinking that doing partial squats is going to have them dunking by next season and playing better basketball.

Oh really, so what should we fool them into doing, deep squats with their backs rounding? 99% of Basketball athletes do not have the body types to deep squat effectively and progress at nearly the same rate as half squatting. If you don't have the body type to deep squat, it's far more risky than half squatting. This site is full of people trying to go "ATG BRO" with tons of buttwink + minimal gains in vert and then they act like their training is the ****.

Bottom line, half squatting for basketball players will yield FAR MORE gains in the same amount of time had you been deep squatting, guaranteed, no debate, end of story.

They may end up dunking and at the same time getting themselves injured because they are not using a comprehensive program that is about developing overall athleticism and preventing injury...not just dunking.

Oh ok, because I squat partials basically daily and have no injuries from them (knock on wood)? You do realize I do my "partials/half squatting" on a daily/multi daily basis for the most part, and on top of that, I dunk daily now, and I feel better than I ever have in my entire life. Partials make my knees feel very strong, my legs feel so strong and fresh every day that it just amazes me, based on how much I train (oh that's why they feel so good derp...)

Now try training like I do with deep squats, chances are you wouldn't be able too.. chances are you'd get feedback from the CNS to RELAX instead of go out and dunk max effort.. heavy deep squatting taxes the hips/knees far more than heavy half squatting.

You mention injuries...................... So, a deep squat with proper form is different from a half squat with proper form, how? If you utilize either of those exercises with improper form, you're going to increase injury risk. Which one is worse? Who knows, but i'd side with deep squat being more risky if form is off for the hips/knees & lower back. It's very hard to have atrocious form on a half squat, the body can be placed in a variety of positions under load as long as the back remains neutral. Any rounding of the back under load during a half squat would of course be horrible, same with deep. BUT, with half, you can use a variety of hip/knee angles to suit your needs, I allow my knees to shift forward quite a bit to hit my quads the hardest, because the quads are most important in vertical jumping. If I go DEEP while shifting my knees forward, my knees would blow out, but under very heavy load, at half depth or higher, it's perfectly safe once you get used to it. Many people will choose to sit back into it, fine, go that route to.

Half squatting is safer and more effective than deep squatting.

I have read some of your blog and have a ton of respect for your work ethic and passion.

Very much appreciate it.

As a 6'2, 41 year old who takes some pride in still being able to throw it down...I can vouch for a program that does not include partial squats.

Respect on being able to dunk at 42, I can only hope of being able to do the same.

Here is possibly the difference between me and you........... I'm trying to become "ELITE", ie, from a 10'3 touch with fingertip to a 10' touch with my head. I'm not going to do that progressing my deep squat, I need to massively overload the joint angles more specific to my event, and allow myself to achieve the most progress possible on my lifts in the shortest amount of time.

I'm not satisfied with just "dunking", my whole mission is basically a legit 20+ inches on running vert, deep squatting would only hinder that mission.

I just think you....especially as a college grad with an exercise science degree...owe it to these young guys to talk about the importance of respecting the kinetic chain and developing the body in a balanced way so as to improve athleticism and prevent injuries.

I owe it to them to show them REAL EFFECTIVE TRAINNING, not the garbage they teach at university, not the garbage on most forums. I teach people based on my personal experience training myself AND my training of other athletes using Verkhoshansky/Zatsiorsky's principals, that is all.

Look at all of these forums, where are the transformations? I want to see huge performance transformations, show me some? They are very much nonexistant. Now ask yourself why, and then look at how everyone trains, and you'll get your answer.

Peace

[adarqui]

Just wondering adarqui what was your vert before you started to train could you dunk?

10'3 touch to 11'2 touch on forearm in 2 years from age 25 to 27, detrained hardcore for ~8 months because of various issues, went all the way back to ~10' touch and resumed training a little before I turned 28. Now i'm at my current vert, which is around 11'2-11'3 MAX during a peak jump. Turning 29 soon.

.. So basically because iv tried doing squats for vert and its helped but not like how it seems to be working for you i have to do do other stuff to do you just squats? But seeing you do this maybe ill add half squats into my training.

You could always add in half squats, just keep form very strict and progress slowly, just like ANY exercise.. You could have a day where you do halfs only, you could incorporate them into a day where you're deep squatting (work up using deep, transition into half) etc.

Like I said in another post, you have to get FREAKY STRONG at a VARIETY OF DEPTHS, deep being least important.

peace

[adarqui]

here's some stuff over the last few days, probably the coolest thing in these videos is my egg/egg sandwich meal and my nice reverse I hit:

squats & egg sandwich:

http://www.youtube.com/watch?v=1jfQjGgtGw0






just a bunch of dunks, best reverse, really nice dunk after that (2nd dunk on vid), single leg rvj dunk, and threw in a dribble dunk for the ***gots (it's warmup, i never go max on dribble, once i can land light dribble ups i transition into lobs):

http://www.youtube.com/watch?v=dJzbwhUKkKk









148, getting closer to 140:

[dipsetwarrior]

I want to dunk, I'm 6'0 210lbs. Help, I can GRAB the rim, but i can;t dunk. Help please.