What are you times? FAT Times in comp. if you have them.
You may also want to consider powerlifting or perhaps going to a football combine.
WTF??? I’m 6’2" and I can barely touch the rim… your head touches the fricken rim!
Wow…when you first posted your numbers I didn’t believe it. Now I do. That’s really impressive man.
Wow…when you first posted your numbers I didn’t believe it. Now I do. That’s really impressive man. You gotta be able to run faster that 7.06 to 60m! Just have to get those forces going in the right direction!
i know i should be able to run a lot faster. i have a lot of wasted movments when i run. not the prettiest thing in the world. fast start but not good technically (could be much faster) and not a great max velocity (once again, bad technique)
You train everyday ?
What does a typical session look like ?
Nice Jump.
SeanJos
AC… THIS IS SICK!!! damned!
If improving standing vertical, I would say that how much you squat relative to bodyweight is BIG. Just look at ACBARCH! Dude is a beast!
For running vertical the squat is not as big but still helps and I’d always try to get stronger.
If you stick to a Hi/Low setup and do some type of jumping sport, plyos, or explosive stuff on the High Intensity days, along with lifting heavy weights, then your vert should go up.
In 2003 I had maybe a 27-28" standing vert @ 6’1 200lbs with MAYBE a 250full squat as I had barely lifted before. With a runup though I think I hit in the 40s.
After several injuries, Im finally getting back into shape and my numbers are:
315 ass to grass fullsquat
6’1 (in shoes)
200lbs.
3bound- 10 yards
SLJ- 9’11"
standing one hand reach (in shoes) - 8’0"
standing vert- 32"
running vert- not sure maybe 36" definitely not as high as in 2003
(these vertical #s probably aren’t so accurate as I judge by how high i get compared to the basketball rim)
So for MYSELF at least, the squat is directly correlated with my standing vert, though not with running vert.
me a few weeks ago:
http://media.putfile.com/brauncominback
seanjos, to answer your question i do train five days per week, sometimes a tempo run on sat. depending on what time of year it is. as for the vert, the biggest helper for me was the box squat. it took my vert and brought it to the next level. three years ago i measured 38.5, the next year 40.5 and now my 44 which was acutally last summer. it also added about 6 honest inches to my friends vert who trained with me last summer in a three month time period. the wide stance on the box squat really gets the hips involved.
could you give a more detailled description of a training week for you AC?
Taking notes:
Okay box squats for verts,
wide stance for allot of glute activation,
so,
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How high to set the box?
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What gave your buddy 6"'s on his vert, was it a 315lb box squat to a 405lb box squat?
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Who in the world did you train with to get such a big squat? And a 500+ pound front squat is a killer, your core must be extremely strong,
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How did you get your core so strong (2 forty five plate crunches)?
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How much do you deadlift?
I love box squatting for two good reasons:
- You feel like your taking the whole gym from the seat, it had a special feeling that it give the quads, amazing!!
2, You get to loose allot of wieght
Thanks for your wisdom bro.
What are SLJ’s? And whats a 3bound?
I’m pretter sure after I know what they are that my numbers wont come no where near those.
I enjoyed every second of the video!
You look like you couldve went higher too if you had a good reason to.
Guestprouser,
SLJ = standing long jump
3 bound (to my understanding) = 3 consecutive bounds with 2 feet, so you start with a standing long jump then you jump as soon as you hit the ground and repeat for the last time.
GUESTPROUSER,
first off my squat and vert always went hand in hand. my workouts are a combo of cf, elitetrack workouts, westside barbell, a bunch of other sites and sources and my own ideas. check these out and if you want a good squat check out westside barbell.
as for box height it varies. parallel for me is about 16 inches, but i got the best results it seemed, as far as vert improvment, when i used an 18" box. the weight i was able to use was actually more than my squat.
my friend started the summer with a three quarter squat with about 350 at a bw of 190. he did what i did and he squatted 495 to close out the summer, with a full squat. as to what helped my friend acheive the increase, it was probably both the box squat and the squat as we used them in short three week cycles. we also used the dynamic box squat, later on in the week in the offseason with about 50% of our maxes, concentrating on bar speed.
as for my squat and how i got it. the first time i stepped under a squat rack i was able to do 315 (probably a three quarter squat looking back at best) but i was also a skinny 17 year old. i train by myself, always have except for the three months in the summer, and i use everything for motivation and i go balls to the wall. also, i always worked on my weakest link, whatever it was, whether it was hamstrings, butt, back, whatever, and made it my strong points. think about it, if every part of your body can squat 500 lbs but your hamstrings can only handle 400 lbs. than you need to work on your hamstrings.
my core is strong from squatting or is it my squat is strong from doing core work. either way i have always pushed my strength levels for my core like i did any other bodypart. all guys go crazy over the benchpress, but what if they put the same effort into their core training, oly lifts, etc.
i dont deadlift often, i usually do stiff legged deadlifts. for these i vary either using a snatch grip for more posterior chain involvement of just regular grip(using a hook grip of course). the weights i use for sld get over 450 lbs for reps. as for a regular deadlift i really dont know.
my squat was just over 400 lbs not too long ago and my vert not much over 30, so you can make huge gains. hardwork, research, clean diet, and listening to your body will all help you get what you are looking for. but my biggets gains probably came from the oly lifts as i never did them before. dont neglect these lifts as the explosivness in these lifts is just what you are looking for in a vert jump. oh yeah and dont forget the track work !!!
hope this answers your questions and helps you obtain your goals.
Height: 5’6"
Weight: 143lb
Veritcal (after around 2~3 steps): 36"
Squat: dunno, but i can do around 360lbX10 on da leg press machine
ACBarchJr,
:eek:
This has become a celebrity-gawking thread. Congratulations, AC.
Yo AC, have you always trained speed and strength together ?
I mean ME day and DE day ?
By the way, go get some cash from dunk contests … what are you waiting for ?
I jump little lower than you and I make good money plus im taller.
Height
5’7
Weight
157lb
vertical
26in (ish)
SLJ
9’6
Squat
Predicted 310
In the offseason I will train max effort two days a week, different lifts (squat and bench) and another two days are dedicated to dynamic lifts. i always start each lifting season with a olympic style lift or variation (i.e. snatch highpull). we only did plyos once, sometimes twice per week and we cycled the intensities of what we used. but i have only trained this way since last summer and saw massive gains as did my training partner. i also remembered that another friend of mine did our same workouts with slight modifications (i would email them to him) and his increases were probably greater than ours as far as % increase but his strength levels were in the 265 squat range and vert was 24. he was very non explosive. he came back with a 395 (just missed 4 plates) and a 30.5 vert. HUGE increases. his powerclean also went from 185 to 245 and all three of our sprint times improved. this westside hyrid has given me the best results as long as speed is still the name of the game as lifting never interfered with our main goals, speed.