I OL with David.
http://homepage.ntlworld.com/ph.chea/135cm_jump.mov
135cm standing tuck jump on to discs. This is before any plymo’s. This is purely on OL and my love of sports. I am doing some plymo’s now so hopefully sometime I can slam dunk the ball. But most importantly may help my Jerk that is lacking.
I’m 5"10 and that video was done 08/07/03 so I hope I can add something to that this year.
Koing
You jump with a very deep knee bend, I guess your lacking elasticty. Plyos should help here.
yeah I have posted this clip here before - found it on an directory with a few oly clips 
How much do you weigh? Fullsquat? Just curious
hey CoolColJ do you post at mma.tv?
Well if you found this clip then it was probably my directory you found out then. How did you get to it by the way? Just wondering.
I’m not sure if I’m lacking elasticity but thats how I have always jumped to build my power. But I am working on some Plymo’s on the advice of David though to help.
I’m 5’10, weigh 77kg competition lifting weight and walk around 79-80kg at night with food and water.
I back squat 145kg to rock bottom OL style.
Snatch 90kg,
Clean and Jerk 110kg but my Jerk lets me down. If you surfed that directory you probably have seen them and seen my 110kg C&J. I reckon I’m good for 125kg Clean. Got to workt he Jerk.
Koing
No - David posted a clip of someone snatching a while back and I surfed to the directory the clip was sitting in
anyway - yeah I just thought you dipped quite a lot. Ideally you want to dip down real fast and shallow to get maximal benefit from the stretch reflex. But you have to teach your body how to use it like that though.
Alttitude drops and depth jumps will help in this area
When I jump I dip about half the amount you do.
Oh I see CoolColJ your a nosy bugger also! 
Yeah I dipped really deep in that video to jump. Doesn’t feel like it when I did the jump about a year ago. I’ll see how I do this summer.
Yeah I have been doing some box jumps and depth jumps also.
You got a clip of your jump?
Koing
Holy smoke, if you can’t dunk w/ a plate jump like that then I’ve got a lot of work to do to get anywhere close, which I knew anyway, but I’m nowhere near attempting a jump like that.
Thanks for the discouragement 
Koing -
this is all old clip taken 1.5 years ago. I’m doing some low box jumps.
I was about 192lbs back then or 88kg.
But I jump the same way normally more or less, except with more arm swing
Mind you I haven’t done any plyo work at this point in time, and still haven’t done much these days either. I’ve always been a decent jumper, I have natural bounce.
All I gotta say is you have balls of steel to do high boxjumps - they scare the crap out of me :o
Right click and save before viewing to avoid errors
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_BoxJumps.mpg
Thanks Juggler and CoolColJ.
Yeah I feel I hav natural bounce also but I can’t run and jump very well or as high. Probably the reason why I can’t dunk. But off 2 feet I am much better at.
Hopefully the Plymo’s will help and I’ll sink in a slam dunk sometime 
but mainly it may help my Jerk.
I pretty much knew I can jump ‘almost’ that high as I have done 129cm before or 128cm can’t remember. So 135cm was a new height for me at the time. Another thing is leg speed once you are up in the air. You have to have the flexibility in your hips to get your legs up high and fast. A lot of people struggle with this when they have to get on to discs or box’s like so.
What sports do you guys do?
Koing
Koing - I used to play a lot of basketball, but then went inactive for a while and I’m now in transition, although I still play street pickup games every so often.
I thought about competing in weightlifting, since I do the lifts and enjoy them, but my mindset and frame of mind doesn’t really suit it - you need to be controlled and fluid, whereas I’m aggro, snappy and jumpy
This is why my form and technique is not sound and I don’t have the kind of personality to throw myself under limit weights :o
I have some explosiveness, but can’t apply that power to the bar, I guess due to my BBall ingrained CNS
Right now I’m just training for strength, power and explosiveness with some sprinting here and there and some bball.
That is a perfect illustration of explosive strength and nearly pure RFD and also illustrates that one can be very explosive without being very reactive. With that ability at 5’10 I would still expect you’d be able to tear the rim off from a standstill. Technique perhaps?
I see.
I played Rugby for 6yrs but don’t really play anymore due to limitations on time. Also played Football for 6yrs also.
I’ve been playing Tennis for about 10 solid years now. Love the sport.
I rock climb when I can, namely when my friends come back from Uni. Amazing sport. Absolutely love it. Gives me a good chance to use my explosivness on dyno’s
Did a lot of track and field when in school but don’t do any of that now. Also trained bball with college team also. That was pretty cool. Tha beat up on my cardio.
I also do Gymnastics once a week at the local Gymnastics club which happens to be down the road from my OL club. Very handy.
So now I OL 3x a week, Gymnastics 1x a week, Tennis in the summer avg 5-10hrs a week when the weather is good in England and Rock climb every few weeks with my mates.
Use to do Wing Chun also but no time with studies so I had to cut back a lot. I remember when I was in school I did sports every day 5x a week for years on end lol. Then you got to study so that gets cut down 
Oh well such is life!
Yeah you have sone hops on your feet also. You make it look easy.
You should compete. I’m sure you could handle it. The weights never really bothered me getting under it as I had great technique ingrained from my coach. And I have done the training so I know I can squat up from pretty much anything I get under.
Koing
Damn! Your CNS must be extremely robust and recover damn fast
Yup I guess my CNS must take it as I do it week in week out.
When I first started training OL the first month I was SHOT TO PIECES. Didn’t know why I was so tired at the time. But looking back 3x sessions where I’d squat 6reps x 5sets on EACH of the 3 sessions as well as work on Snatch and Clean and Jerk on alternate sessions and other conditioning stuff would shoot me dead. 90 reps of squats a week that were working reps and sets. Doesn’t even include the warm up reps or the amount of leg work in the learning of the technique also.
But I guess now my body has learnt to take it and I cope well.
That is a perfect illustration of explosive strength and nearly pure RFD and also illustrates that one can be very explosive without being very reactive. With that ability at 5’10 I would still expect you’d be able to tear the rim off from a standstill. Technique perhaps?
Yeah probably my technique as I haven’t realy learnt to slam dunk properly but my running dunk/ running vertical hight isn’t as high as my standing 2 footed jump though. It is suppose to be higher right when running?
Also what is RFD? I have read it here before but can’t remember it properly.
But I think I need to work on being more reactive as I think I have hit my limits to what I can Jerk without it or a few techincal issues. My PB is 110kg @ 76.450kg. Clean I am good for more easily but 110kg is my best Jerk.
(need to stay straighter and tigher on the dip; make the dip shorter; slide legs out faster and have back leg touch ground first; move grip out wider after getting out of the Clean;)
Side note I think it looks awesome when people do fancy dunks and just dunks
Koing
RFD-Rate of Force Development
90 reps squatting a week, what intensity was that? How many are you doing now?
Thanks Quikazhell.
JimboUKdec that is at 80% of 1RM for 6reps x 5 sets. I do that many squats as I compete in OL and don’t train to run like most of you guys here but I can run alright.
At the moment I am working off 4reps or 6reps x 4 sets depending if it is a Snatch or Clean and Jerk day and what % I am doing in those lifts and what work out it is that week. After this 4 week cycle I am going to do a PB test and move on to the Russian squat programme. I made big gains on that last time but that is also very tiring.
Koing
I can jump 3 inches higher with a runup even when jumping off 2 feet, whereas my cousin can jump 6 inches higher off a runoff, but he is a lot lighter than I am. 3 inches ain’t that great, 6 inches would be the minimum if reactivity is good I think.
Its just a matter of putting in the practise time. I bet if you were to start playing BBall at least once a week after a couple of month’s your be able to dunk it. I remeber adding around 6inches on my jump over the first month of playing BBall twice a week.
I guess one needs a spine of steel for jerking, zero slop, so a strong core is a must. Need to pile on the weight on the ab exercises. I think isometric hold abs exercises are the best here - going for max load. I’m up to 75lbs for 35secs on my ISO ab exercises, aiming for 140lb, largest dumbell in my gym
My powerjerk speed improved a lot since I got my abs and spinal erectors stronger.
I never got anything out of low intensity high rep ab work. Whereas long duration heavy ab work works for me.
What position do you do the ab holds at, on the floor or on some kind of bench or chair? And what angle(s)? Iso’s for abs are the way forward I think, although I hate trying to breath during them!
I sit in a lat machine, move the hips as far forward under the rollers as I can to prestetch the hip flexors, knees more bent, and then lean back so I’m just above parallel, enough so you don’t hyperextend the back. And stick a dumbell on the chest just under the throat. As I approach failure I get up while rolling the dumbell down the torso
I either have someone timing me or use a countdown timer.
Its pretty hard with maximal loads, and a high ache threshold is needed
breathing is not so bad, as you just need to sip the air, since it’s mostly anaerobic anyway. I enter an almost Zen-like state
It makes sense as that’s how the core is used during most exercises and movements. There is also an offset variant when you place the load on one side of the torso, but I haven’t tried that one yet. I suppose Russian twists can be done in the same position, holding the loads with outstretched arms.
And an ISO version can be done rotated to each side to load up the obliques?
I suppose the hip flexors/rectus femoris gets bit of a stretch range loaded ISO workout too?
I see CoolColJ (hey what does that mean or represent anyway?)
Yeah it is probably (definatley) my run up technique not gaining me any more height. Well I incidently played some bball with my gf 4 days ago actually. I got a chance to do some layouts and work on my run up and such. It was defiantely better but if I added an extra 6inch’s I’d be dunking but again my me not being able to palm it doesn’t help but I’m sure if I could get higher it wouldn’t be such a factor (higher is always best lol)
Yeah Jerking requires your body to be very stiff to maxmise the transfer. My body is very strong but I am some how just ‘focking’ it up :(. But training is going good and hoping to smash my PB in the next comp 12th of June I think. 90kg x 2r x 5 set feels good now. Much more solid and with speed. The Plyometrics seems to be helping or trying to gain weight is or both? But it feels better and I am also squating heavier.
Your exercise sounds good I got to try it sometime. But the only difference is that in the Jerk the ar is on my chest and I go up and down and the load is on my chest. In your exercise the load is on my chest but I am horizontal instead. But it may not be that or something else affecting my Jerk but I’ll sort it out with my coach.
Here is an exercise I do also:
http://homepage.ntlworld.com/ph.chea/K_gymnastics/AB2%20-%20Dragon%20Flags.wmv
I also do the Dragon Flags at the OL club as they have bars on the wall for the incline sit ups but I put it on the floor and lay on that and I can use the bars to press on to do it. Very good exercise and you have to keep your body stiff and helps with your long lever arm pressing strength. As you can see the Gymnastics coach is about 68 odd years nad is still pretty dam strong! Whooping on me.
Koing