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11-04-2011, 02:27 PM #8011
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11-04-2011, 05:04 PM #8012
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11-05-2011, 09:27 AM #8013
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11-05-2011, 09:28 AM #8014
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11-05-2011, 09:29 AM #8015
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11-05-2011, 11:55 AM #8016
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11-06-2011, 01:35 PM #8017
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11-06-2011, 06:04 PM #8018
- Join Date: Jun 2009
- Location: Miami, Florida, United States
- Age: 30
- Posts: 209
- Rep Power: 207
So I'm looking to increase my vert for both football and to be able to dunk. I am 17, 5'10 150lbs, I can squat 275. I have a 6'2 wingspan (7'6 reach) and a 32-inch vert. I can touch the rim off straight vert, but am unable to dunk a basketball (closest I've gotten was a volleyball). Heres how my workouts go:
Mondays-
Snatches - 3x5 - 115
Power Cleans - 3x5 - 135
Step Ups - 3x10 - 135
Wednesdays-
Squats - 3x5 - 60%, 65%, 70& of max
Jump Squat - 3x10 - 95
Deadlift - 3x5 - 135
Hyperextensions - 3x10
Fridays-
*Same as Monday*
I only workout in my weight training class which I have every other day, so I only have roughly an hour to workout. I also am a track runner, so after lifting I do sprints and such. I've been doing this for a couple months but havent seen a significant increase, what should I do different?
Heres a gif I made of me dunking with a volleyball (sorry for low quality)
Could it be that the reason my standing vert and my running vert are nearly the same is because I'm not jumping right?1RM Lifting Stats:
Exercise / Starting / Current / Goal
Bench / 90 / 205 / 300
Squat / 150 / 275 / 350
Deadlift / 225 / 225 / 375
Hang Clean / 100 / 135 / 190
BTN Push Press / 120 / 160 / 280
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11-06-2011, 10:36 PM #8019
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11-06-2011, 10:52 PM #8020
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11-06-2011, 10:53 PM #8021
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11-06-2011, 10:55 PM #8022
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11-07-2011, 10:54 AM #8023
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11-07-2011, 11:21 AM #8024
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11-07-2011, 11:42 AM #8025
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
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11-08-2011, 04:35 AM #8026
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11-08-2011, 06:35 AM #8027
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
Thanks! That's definitely what we've been working on. We actually got a big group of newbies, college players, and guys who just moved into the area looking for a new team this season. We were able to field an entire B-side without recycling A-Side players for just about every game so far. I'm hoping most of these guys stay, although the down side of being in NJ is that we typically lose a lot of recent college grads to NYC teams, or they just move to NYC never to be heard from again.
MISC STRENGTH CREW
Rugby training log
http://forum.bodybuilding.com/showthread.php?t=125605233
World Rugby S&C Level 1 coach.
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11-08-2011, 09:24 AM #8028
Good luck. We just won MN and finally beat Green Bay to make it to the midwest semi's in the spring. Maybe we'll meet up at nationals.
We just lost to Metropolis on a last minute penalty kick last weekend in a friendly and they won the D3 national championship last year. Hopefully we'll come out this strong in the spring when we need it.Bravery and stupidity are often synonymous. So are cowardice and intelligence.
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11-08-2011, 12:02 PM #8029
- Join Date: Sep 2007
- Location: New Jersey, United States
- Age: 40
- Posts: 23,219
- Rep Power: 46677
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11-08-2011, 12:23 PM #8030
Now that isn't entirely true.
OP I'm one of the kick takers for my team. (University of Wisconsin Whitewater- Reigning DII National champs /brag)
Are you talking about drop kicks or penalty/conversion kicks, because I'd have different advice for each. Assuming penalty/conversions, and a calm wind, the ball will generally curve from outside to inside if you haven't already figured that out. I usually place the ball like so on the tee:
NOTE that you strike the ball on the point (right side of the picture) this gives you the end over end flipping as well as more power and accuracy. I usually stand behind the ball facing the post, take 4 big steps back and two steps to my left (right footed) Don't feel like you need to sprint at the ball to get velocity, I approach controlled but make my last step aggressive and think about kicking through the ball, not to the ball if that makes sense.
If you need more help let me know, or if you need drop kick help let me know as well.
Good luck and practice often
On a side note we're playing this weekend for the midwest championship. Wish us luck in this crappy Nov weather we're having.
Oh and my hair DID look especially good in the mirror this morning.
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11-08-2011, 12:42 PM #8031
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11-08-2011, 12:46 PM #8032
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11-08-2011, 01:00 PM #8033
Best of luck to you. One thing I've noticed in my many years of playing is that at the lower levels and even so into the middle and higher levels (in the US), fitness alone will win you a lot of matches.
We have Fond du Lac at home in the spring to advance to the midwest final. We lost to them by a few points in a friendly this fall on the road, but we travelled with exactly 15 and only had about 6 or 7 of our A side players there (it was originally supposed to be a bye weekend and was scheduled at the last minute so most guys made plans).Bravery and stupidity are often synonymous. So are cowardice and intelligence.
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11-08-2011, 01:11 PM #8034
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11-08-2011, 01:32 PM #8035
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11-08-2011, 06:10 PM #8036
Battleship tournament on Nov. 12-13th in Mobile, AL. Anyone else heading out there?
550/385/655, 285 overhead press, 330 push jerk, 250 weighted dip, 190 weighted pull-up, 413.8 max weighted pull-up, 450 front squat, 365 RFESS, 305 x 2 log press, 400 (per arm) farmer's carry, 370 atlas stone, 31 pull-ups at 247.
www.youtube.com/user/JoeyTheMilitant/videos
Next competition date(s): November 9th & 10th, 2019.
Instagram: @hiphopstrongman_reloaded
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11-09-2011, 03:47 PM #8037
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11-09-2011, 04:08 PM #8038
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11-09-2011, 07:19 PM #8039
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11-10-2011, 02:16 AM #8040
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