Hah thanks.
The problem is, I jump off of both feet; which is illegal in HJ. I’ve thought about doing it though because I get around 40" off one but I figured I was too short for it.
I think I’ll look into it though, if I do I’ll probably ask Adam Linkenauger for some advice: http://clemsontigers.cstv.com/sports/m-track/mtt/linkenauger_adam00.html
You could easily train jumping off of one. I was in the same boat for a while, could only jump off of both, but its just a matter of training. I literally practiced once and got my running vertical on one foot up to where my running vertical is on two feet. It’s all about coordination.
Full Squat 280x0!! Lost 20-25lbs since I’ve gotten hurt!
Half Squat 245 2x1 I suck at these
Walking Lunges 3x8 40 DB destroyed grip
One Leg Calf Raise 3x10 30lb
(expletive)ing stoked!
Was with friends and didn’t plan on dunking, etc. but they wanted me to. So I decided to, I figured I wouldn’t make any because I felt like (expletive). Instead I was getting up great; 44-46" no doubt! I was throwing down cockback/tomahawk hybrids like crazy. That’s a dunk i was working on 9’2 with this past week. (expletive) was crazy, I was jumping TFB level!
Squat 195 4x9
Pullups 3x10
Push Ups 3x25, left leg was shaking like crazy.
I never do squat reps above 5…
Squat 205 5x7 Was really easy and going up really fast
DB Bench 40 3x8
DB OHP 35 3x8
DB Row 50 3x8
Did some dunks on 8’3; about 20. Jumped about 35" max, very light jumps. But it’s the highest I’ve ever jumped after squatting.
Looking good.
Thanks
Squat 7x5 220
Hardest day, but not too hard. Last set was worst though, still went up fast.
Squat 10x3 235; most draining day yet 
Pushups 4x25
Wide Pullups 3x10
Lat Pulldown 3x10 140
Did about 30-40 dunks on 8’3
Avg about 35" probably hit 40" a few times.
Best I have ever jumped after squatting.
I figured for some proof I’d post some dunks from early July. It was outside so these are between 40-43 inches.
is 8’3 the net height? is that a 10 foot rim in the picture?
I dont know what net is, its around 9’ though. Rim is 10
I only dunk on 8’3 at the gym because one of the rims is that low and I don’t feel like raising it. Also I’m letting my ankle heal. But in a few weeks I’ll post new dunks on 10’
Squat 4x9 215
Calf Raise 170 3x10 really easy
DB Bench 45 3x8
DB OHP 35 3x8
DB row 60 3x8
Afterwards I was flying. Got around 42, and 40 avg. On the 8’3 rim I got my neck to it. I did a 2 foot dunk from the freethrow line (Tdub esque)
Tried some dunks from an oop on 10’, timing was bad and so was oop so i missed them. But I was getting around 6-7 inches above rim.
Despite this being high freq squats meant to destroy me, I’m responding amazingly to it. Jumping 42" after squatting during this program is unbelievable.
Keep up the good work. I’ve always found that lifting before jumping has a residual effect. A while ago I was doing my sets of cleans and a vertec was near by, just messing around I tested my vert between sets and found that I was hitting 2-3 inches higher. It probably had a complex effect on the jumping.
Be careful, although this method will work incredibly well, performance may plateau and then decline if a proper down period isn’t followed. Whats your down week set up like? 3 hard 1 easy?
Well yours was probably a stimulation effect. Adarqui developed an iso stim method and it seems like you had that same effect with cleans.
It will look like 3 weeks heavy, then 4th week testing, then move onto low frequency/moderate-high volume squatting and jumping.
Edit
On the 4th week I’ll have 5-6 days off before testing anything.
I can’t believe I long jumped 15 feet off a 2 foot jump with a runup of only 5 steps.
I’m going to test my sprints sometime in the next few weeks. Based on my strength and jumping ability what do you think would be a good time to shoot for, for the 100m?
I don’t like asking questions like this…
So just like 12 hours after being the sickest I’ve ever been in my life I decided to lift. It was a bad cold. lol
Squat- 225 5x7
Pushups 4x27
Wide Pullups 2x11
Lat Pulldowns 2x10 150
So after lifting I went and did some dunks on 8’3 got my head about 8" above the rim max; which would be about 40". Weird thing is that when I was jumping on 10’ I was getting 2" above the rim. Which is terrible. It doesn’t make sense only getting 36". Crying or Very sad
It’s not bad because I used to never get that high after lifting, but on the 10’ jumping just felt really weird.
Before lifting: 148lbs!!! I weigh 148! Last Saturday i was 135
Jumped and got 4 inches above the rim
Squat 7x5 240; hard, last 2 set I only took 1 breath between reps, I found it easier
Seated Calf Raise 3x10-5-5 90
DB bench 3x10 50
One Legged Calf Raise 3x30
OHP 3x8 65
Calf Raise 5x20 90
Toe Raise 3x20 45
Wide Pullups 50 *
Pushups 100 *
*= I’m going to do those everyday
Squat 10x3 250 Went up easy, nice and deep
Lat Pulldown 2x10 160
Wide Pullups 50
Pushups 100
Before lifting;
Ankle Jumps 2x20
One Leg Side to Side 2x20
Depth Drops 24" 2x4