Creation of an Explosive Mofo - My Training Journal :)

[d-dub]

Looks like you had a good session - other than the ankle.
Hope the ankle doesnt take too long to heal.

I agree with you on this style of trainng, you def feel more athletic and 'functional' at all times.

How much CNS drain on the RFI 1 leg hops? - im thinking about adding in another session...just the hops not all the full on stuff. Im hoping the added reactivity will help avoid shin splints during bball season.

 

[d-dub]

Who was the russian volleyball player with the 48inch vertical leap? I think it was you that posted a link on this guy?

 

[coolcolj]

Looks like you had a good session - other than the ankle.
Hope the ankle doesnt take too long to heal.

I agree with you on this style of trainng, you def feel more athletic and 'functional' at all times.

How much CNS drain on the RFI 1 leg hops? - im thinking about adding in another session...just the hops not all the full on stuff. Im hoping the added reactivity will help avoid shin splints during bball season.

Not much, its more a speed thing, once your form and flow falls apart stop and you will be OK. if you stay on the floor, and use small movements then its not too bad. Going higher onto a 3inch step etc is quite a bit harder

I would start with a single leg semi stiffed leg hops on the balls of your feet back and forwards. Hips stay relatively stable, but feet move back and forwards, 2-3 inches, trying to stay fluid and relaxed, going for max speed.
Try for max reps in 10secs etc
then maybe side to side, then in a quadrant and so on.
definitely helps build up the feet, ankles and calves as well.

As far as shin splints go they do help, but so do those toe curls on the lying leg curl machine as well, both normal and reactively. Plus the stiff legged drops and such from my workouts.


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The VB isn't Russian!

here


Hector Soto in 1996 -
http://www.volleyball.org/people/hector_soto.html

46" vertical


A few years later with a reported 48" vertical
http://volleyball.about.com/library/weekly/aa000224-player.htm

His feet are almost at the other guy's shoulder!

I don't know if the measurements are for a standing vert
but the pictures tell a thousand words!
And he's 6'6" too....

 

[super_rice]

i wonder if soto is playing for any int'l teams.

giba is what like, 6'3"?

the entire brazillian team isn't that big on the volleyball scale of "bigness." (for them, 6'3" is a very small bro)

 

[coolcolj]

I don't know much about volleyball

What I do know

In an old VolleyBalll mag I have
Mireya Luis - female VB for Cuba, 5'9" 335cm spike reach... yeap she can touch the top of the black square on a BBall... crazy hops for a female! Most guys that height can't even get near there!
they say she can dunk it easy, and she has a 316cm 2 handed block as well, still a good 6 inches above the rim...

http://volleyperu.webstrikesolutions.com/volleyball/jump.stm
http://www.v-spirit.com/luis/luis.html

 

[super_rice]

and the women's nets are quite a bit shorter... what an advatange she had

man look at that last picture on the site you linked... WHERE'S THE BLOCK? that's no doubt going to be a facial for the highlight reel

 

[super_rice]

she's got a better vert that most of the best men in the world.

http://www.fivb.org/EN/volleyball/c...2004/men/Teams/Team_Roster.asp?code=BRA&sm=58

 

[coolcolj]

And she's pretty chunky as well, not lean and muscular like sprinters are

She's got big glutes - POWER

 

[d-dub]

I coulda sworn it was a russian that i saw info on... i dont think it was Soto. Soto's got mad hops as well no doubt.

Have you guys seen the vid clip from the world record dunk attempt for height by michael wilson (globetrotter)? He dunked a ring set at 12 ft.

 

[coolcolj]

Ankle quite a bit better, can almost walk properly. Hopefully I can squat tommorrow. Upper body is way behind schedule, but it's not that important.

I haven't been sleeping well, or eating much, so I figure I'm pretty catabolic right now, may have lost a lot of msucle mass and strength....