may 2011 dunk/training mix - half squats + calve raises run the world

[adarqui]

may is better than april, june will be better than may.. focusing on tricks almost entirely for june.. already had some great "misses" but really hard trick misses, will link that when i upload it.

half squats + calve raises + hypers + glute bridges + plate swings + pullups + jumping + short sprinting + reactive work = play to win the game.

http://www.youtube.com/watch?v=z7MYrl716-k



adios

[kronik85]

lol, you should learn to dunk off the dribble...

[kronik85]

also, rofl at the dog at the end. and those were quarter squats. you should perhaps revise your equation to playing to win the game.

[adarqui]

also, rofl at the dog at the end. and those were quarter squats. you should perhaps revise your equation to playing to win the game.

half squats are characterized by a 90 degree angle between the femur & tibia, good try though.

[ven33]

quarter squats.

[ShawnC25]

quarter squats.

These .

[Gamebreaker3233]

If you added full squats and deadlifts you'd be doing much more than lob dunks.

[ven33]

Honestly he has not progressed in the last year he's been posting. All this squatting 4 times a day **** is really showing me that his training isn't working.

Another year, same lame dunks, same vertical, zero progress.

Will check back in another 6 months for more lulz. cya.

[patrick4588]

i think you should start jerking off more so your hands can actually palm the basketball. i watch your videos hoping for something new, never happens. same lob dunks over and over. no tricks, no amazing height

[smokeater]

half squats are characterized by a 90 degree angle between the femur & tibia, good try though.

Most experts disagree with this.

[StrongFastHigh]

You look like a broke-ass Luke Lowrey

[adarqui]

Most experts disagree with this.

http://www.youtube.com/watch?v=e6btCcAmo1g

"A half squat where the athlete only goes to about 90 degrees of knee flexion." -- HPCsport

HPCsport/Mike Young train elite level athletes, experts in the field of s&c.




It is stated in science & practice/supertraining that a half squat equates to 90 degree knee flexion. Doesn't get more expert than that...





"Dear Emanuel Seitinger,

to answer appropriately about the effectiveness of a training mean it is important to know the objective for which it is used, in which period of preparation and, the last but not the least, the athlete preparation level.
As a rule, the use of strength mean (here we are talking of exercise with maximal load executed slowly) with articulation flexion angle equal to the flexion angle of competition exercise is more effective for the development of sport result.
Nevertheless the same exercise with maximal amplitude, can assure:
the increase of level of strength expression in the movements with any flexion angles used in the exercise;
a more reliable strengthening, in the time, of the whole muscular chain involved in the movement .
The half squat is without doubt more specific and more effective to develop the antigravitational strength, but this exercise needs an overload greater than the overload used in complete squat.
For this reason to obtain the effectively, in the time, from the half squat you should minimize its potential risk of accidents. First of all, the athlete must strengthen the muscular chain involved in the movement of the half squat: the muscles of the back and the ligaments of the articulation knee.
The complete squat allows to enforce the muscular chain and, at the same time, to develop the antigravitational strength.
On the base of the preceding considerations, we can say that the use of complete squat is more suitable for the not high level athlete or at the beginning of training cycle of the high level athletes."

-- Yuri Verkhoshansky

[kronik85]

half squats are characterized by a 90 degree angle between the femur & tibia, good try though.

half squats are femur parallel to the floor..... you're performing quarter squats. sorry to say

[kronik85]

when you gain 45* flexion from the ankle, and 45* flexion at the knee.... that is NOT 90* knee flexion.

[smokeater]

Doesn't get more expert than that...

-- Yuri Verkhoshansky

Yes it does.

Fred Hatfield
Tudor Bompa
Lee Brown
Mark Rippetoe
Frederic Delavier
Thomas Baechle

[Willhu12]

Yes it does.

Fred Hatfield
Tudor Bompa
Lee Brown
Mark Rippetoe
Frederic Delavier
Thomas Baechle

don't bother, we already tried but he won't listen, but he can dunk, he's made his goal, so why should we bother?

PS: There's a thread about the exact topic of Quater vs Deep sqauts doing on an SS right now, and the guys arguign FOR the QTR squats are using the exact same references (the Russian names I cannot pronounce) as their arguments.

[FortifiedIron]

Yes it does.

Fred Hatfield
Tudor Bompa
Lee Brown
Mark Rippetoe
Frederic Delavier
Thomas Baechle

Of the 6 people you just listed, only Tudor Bompa is the only one in the same playing field as Yuri and thats being 'nice'. Thats coming from somebody thats read their work extensivly and conversed with both Mel Siff and Yuri Verkhoshansky before their deaths.

As for the OP, its good you can dunk, however I would suggest gaining a bit more education in program design and re-think your "half" squat mentality and if 'its' actually playing any real part in your ability to jump.

Kyle

[smokeater]

Of the 6 people you just listed, only Tudor Bompa is the only one in the same playing field as Yuri and thats being 'nice'. Thats coming from somebody thats read their work extensivly and conversed with both Mel Siff and Yuri Verkhoshansky before their deaths.

If this was 1985 then you'd be correct. The world of exercise and training has evolved a bit since then.

[jorairdan]

OP-- what's your standing vert?

and i agree with a lot of the others saying that you need to be going lower on the squat! your gains would increase dramatically! AT LEAST go parallel!
and when squatting for this kind of explosiveness you should be doing enough weight where you are shooting up as fast as you can without compromising your control or form...if you shoot up way to fast, add weight; if you move up too slow then take some off. regardless, you want to be EXPLODING up on each rep. what you're doing is definitely yielding SOME result, but taking some of this advice would certainly make a difference.

[FortifiedIron]

If this was 1985 then you'd be correct. The world of exercise and training has evolved a bit since then.

Training has not evolved hardly at all in the last 20-30 years.

Kyle

[StrongFastHigh]

Adarqui... Does Yuri also advocate leaning forward tremendously onto you knee joints, as you demonstrate? Sit back in your squat, and develop your glutes... Or at least rotate your stance, or just do back and front squats... You are pretty much DOING a front squat as it is.... Your quads are prolly great, yeah... But your glutes are probably a huge weakness... If you had some kind of strength in your glutes/hams, you could probably dunk off a dribble finally, lol...

No matter how strong you get those quad muscles, you're not going to progress much further if you have a glaring weakness limiting you.(your p-chain)

And Jesus, EAT SOMETHING! You wanna have a little boy's body all your life? It wont hurt to add some muscle and strength/explosiveness. It's no secret that the most explosive jumpers/runners are jacked. You can only go so far with a 140 pound frame lol

[smokeater]

Training has not evolved hardly at all in the last 20-30 years.

Kyle

I must admit that you caught me off guard with this insane and ludicrous statement.

[StrongFastHigh]

Training has not evolved hardly at all in the last 20-30 years.

Kyle

wut.

[xxtwistedxx]

Training has not evolved hardly at all in the last 20-30 years.

Kyle

id love to see this elaborated on more before making a comment

[FortifiedIron]

id love to see this elaborated on more before making a comment

If you look at all the programs and all the training information presented today, it is all based off training principles and scientific data from years before. Just because a certain style has changed and a program is put together different does not mean its changing the industry. For example people where squatting 3-4 times a wk and even more for years before its gained popularity today.

Plyometrics for example have been utilized for decades, yet only slightly have they changed in application over the years.

All successful programs today being used are based off practical application and some scientific data. Sure there are some 'small' tweaks we've done over the years to certain principles, however they are all still fundamentally the same.

So people dont get what I'm saying mixed up in this thread, I'm not saying the OP is correct in his application and understanding of the squat. I think he is far from right and think he's only doing more harm then good.

My point being, don't disregard something because its old and seems to be out dated. If you've ever read the book Supertraining you would know that the majority of the research is older, however of that I would say 95% of its still very correct even today.

Kyle

[jcameron28]

If this was 1985 then you'd be correct. The world of exercise and training has evolved a bit since then.

lol at citing rippetoe as the evolution of performance training

[xxtwistedxx]

If you look at all the programs and all the training information presented today, it is all based off training principles and scientific data from years before. Just because a certain style has changed and a program is put together different does not mean its changing the industry. For example people where squatting 3-4 times a wk and even more for years before its gained popularity today.

Plyometrics for example have been utilized for decades, yet only slightly have they changed in application over the years.

All successful programs today being used are based off practical application and some scientific data. Sure there are some 'small' tweaks we've done over the years to certain principles, however they are all still fundamentally the same.

So people dont get what I'm saying mixed up in this thread, I'm not saying the OP is correct in his application and understanding of the squat. I think he is far from right and think he's only doing more harm then good.

My point being, don't disregard something because its old and seems to be out dated. If you've ever read the book Supertraining you would know that the majority of the research is older, however of that I would say 95% of its still very correct even today.

Kyle

Ok ill agree with that. However the use of technology and the tweaks, I believe, are the evolution to older training methods. I wont say the exercises are all that new but the methods behind the programming seem to be changing.

Plus I can't help but think about when and where many of these training methods grew up around. A 70s era soviet russia training athletes any way they saw fit. Including the heavy use of pharmaceuticals.

Not to say I disagree with those methods its just they should be carefully considered before implementing. Case in point the regular use of heavy half squats and reactive plyo training. Between throwing and rugby my back can handle, at best, once a week pulling or carrying 600+lbs. Still I've tried this on my healthy athletes and results are usually the same 'my back's starting to hurt'. Verkoshansky mentions this as well in one of his forums responses dealing with triple jumpers and half squatting well over 600lbs.

[smokeater]

lol at citing rippetoe as the evolution of performance training

I didn't say anything about performance training. In question was the correct squat technique and what constituted a half squat. I simply listed Rippetoe as one of the very respected opinions who doesn't share the opinion of the OP.

[Willhu12]

I didn't say anything about performance training. In question was the correct squat technique and what constituted a half squat. I simply listed Rippetoe as one of the very respected opinions who doesn't share the opinion of the OP.

funny thing is, over on the SS forums, there is an IDENTICAL argument about half squats going on - where Rip and several other forum members are tearing the people advocating half squats a new ******* every 5 minutes.

[jcameron28]

funny thing is, over on the SS forums, there is an IDENTICAL argument about half squats going on - where Rip and several other forum members are tearing the people advocating half squats a new ******* every 5 minutes.

links yo, I don't want to learn Rips hometown to use the search function LOL