The Single Most effective exercise for increasing power output

[Dogen]

An interesting article, written by luke lowery, Not. Me.

www.dogentricks.com

in the articles section!

[hype]

it looks like a really good article, i'll read it tomorro when i cam fully awake :) thanks for posting it.

and btw thanks for ur blocking tut it changed the way i look at tricks

[chicanerous]

Very old article. Good one though.

[theswede]

I bought his system, I haven't quite yet fully committed to it but what he says is usually good.

[Tao]

Great advice, but how or where can you get this training equipment?
We don't have it in our fitness center.

[Steve]

Hey Dogen I'm going up to UW in September haha. I'll just keep doing backflips until you see me I guess.

[Cicero]

can anybody upload the 3 volumes somewhere haha?

[Xer14]

Great advice, but how or where can you get this training equipment?
We don't have it in our fitness center.

Yes, I also wanted to know this. Or can I make something like that by myself?

[Cicero]

if you have a bench press, you can move it near a high surface and improvise i guess...

Or use a chair or something.

[Crazy Max]

can anybody upload the 3 volumes somewhere haha?

I've searched for them to no avail.

[Cicero]

well Theswede said he bought it... so he can upload it no?

[theswede]

No, it is pretty much impossible to do anything but view it.

[Eirik Raude]

These were a good addition to Deadlifts today...they really just felt like regular old hyperextentions...

[eliscool]

I gave them a go, but damn, they are pretty hard, I could only manage a few, and I thought I was pretty strong

[Dogen]

I have the three volume set, but it's an online ebook and you need a password that is computer specific. It's a good program though.

[Cicero]

Could you just explain or screenshot the pages that explain how to make a training schedule that fit the individual?

[Crazy Max]

Is it possible to copy the text and place it in a Word document?

[Cicero]

^Or what he said haha ^_^

[theswede]

No, entirely impossible.

[Inkrepid]

just print it and scan it, thats entirely utterly possible.

[theswede]

You can only print a certain portion, and that comes out all blurry.
Scanning would suck. And for that to be entirely utterly possible I would need a scanner.

[Eirik Raude]

pdfs are so gay...

[theswede]

It isn't even really a pdf. It is really hard to explain, Dogen explained it best, you can't really touch anything in it.

[Inkrepid]

http://www.download.com/SnagIt/3000-2192_4-10559261.html?tag=lst-4-1

try that, see if it works...

[Xer14]

found this with google: http://www.verypdf.com/pwdremover/, http://www.elcomsoft.com/apdfpr.html
I think it will work...

[Inkrepid]

found this with google: http://www.verypdf.com/pwdremover/, http://www.elcomsoft.com/apdfpr.html
I think it will work...
im sure it would if it was a pdf...

[Xer14]

im sure it would if it was a pdf...

Oh stupid:dead: , I didn't read everything.
But hasn't the program a name?

[Tsumaru]

So if it's not really a pdf, was it? I mean, it's either a pdf or not. The file is either filename.pdf, or filename.somethingelse. WTF IS IT GOD DAMN YOU!?!?! >_<

[theswede]

I have the three volume set, but it's an online ebook and you need a password that is computer specific. It's a good program though.
That's what it is.

[A-jay]

Did you try it Dogen and did it work for you?
I'm willing to buy it if no1 can post it here, but it sounds too good to be true.

EDIT: Can't you just print screen it all?
I mean, you can even use print screen if someone threw a brick through your monitor

[Inkrepid]

Did you try it Dogen and did it work for you?
I'm willing to buy it if no1 can post it here, but it sounds too good to be true.

EDIT: Can't you just print screen it all?
I mean, you can even use print screen if someone threw a brick through your monitor
they have found ways to block print screen from working, but i dunno about blocking that program that i posted earlier, someone should try. If nothing else, just type up the excercises, and a little about them, maybe take 30 minutes at most to do it, just a little guideline.

EDIT:We all really wanna see the whole program, as it looks good and all, but dont forget to thank dogen for posting some of it online, Its excellent stuff, and I sure do appreciate it

[theswede]

Okay, so... I'll post what the idea of the exercises is.

Each workout begins with an active warmup. Light weight to rotate the main joint that is exercised.

The workout continues to explosive movements that work on your starting acceleration (box squats for example) low weight low reps.

It moves on to isometric holds which help progressive acceleration.

Then you do partial movements through strong ranges. Like Bench Press from about half way up through the movement.

I can clarify a little more if someone asks. The program is really advanced and also depends on a recovery plan and having your diet in order, but people have results of going from a 20" vert to this

Then a few power output exercises. The sets reps and rest depend on your personal UPN.

It ends with one or two exercises to build strength, low reps low sets.

Finally, as long as you aren't overly fatigued, you do some recoordination movements. For tricking you would do maybe some backflips for example.

It is a really advanced program, but people claim to go from verts of ~20" to jumping like this:

[Inkrepid]

i have a ~15 inch vertical, dear god i suck...

[chicanerous]

i have a ~15 inch vertical, dear god i suck...
Lift weights.

[Tsumaru]

Theswede, "online ebook" is not really a filetype. EBooks are generally in pdf format anyway. What file extension does it have, and what program do you use to open it?

[Cicero]

I think it's on a website and you need a password or something to get to it... And it also checks your IP.

[nibz]

Why don't then take a damn video camera, and record the whole thing, slowly going through, or taking pictures, or if they're really dedicated, type the whole thing out on a word document haha....thats a bit extreme....but then again if someone took pictures, i'd be more then happy to retype it on a word document for the rest of the world.

[Crazy Max]

Yeah, but even if you go to an internet site, it would have to be stored in your temporary internet files.

[Alexx]

lol it's funny how desperate some of you are.

[A-jay]

Dude, did you hear the story? 20 inch XD
Anyway, typing or taking pics could be extreme.
I don't know if dogen or theswede feel like doing that.
I'm fine with a short description and a pic for every exercise.

[Alexx]

no, rewrite the story for me in a small paragraph plz

[theswede]

So, if I were to put in as much work as any of you are suggesting, even A-Jay, I would have to charge money. As far as the file type, it confuses me because I need to go through a firewall to access the program. My previous post is pretty much all I can give you. I can explain what I've said, but I don't think that it needs more explaining.

[chicanerous]

Basically follow the normal advice for increasing your vertical, but also implement single-leg hyperextensions. Start at the bottom of the movement and then explosively raise yourself to horizontal. You can also use a medicine ball and throw it in some sort of way to increase the effectiveness of the exercise.

[Crazy Max]

My gym only has a 45 degree angle one which unfortunately, takes away the difficulty that would be found with a regular one. :sad:
http://3fordele.pro.dir.dk/images/web/Oemmebi%20basic/Hyperextension.jpg

[D-Jon_Wagner]

Curiosity got the best of me, and I signed up for the "Free Mailing List Subscription." Only when I got it, it said I had signed up for a "F*ree Mailing List Subscription." It honestly freaked me out, and I unsubscribed immediately.
Can you guys think of any reason for the asteriks?

[theswede]

He puts asterisks in everything, I think he does it instead of italics.
Before I bought the product, I got the mailing stuff for free.

Typing with a broken hand sucks. I just thought I would let you know.

[Tsumaru]

Probably because dumbasses like me put a filter which blocks any emails with "free" or "enlargement" in them.

[Tao]

Could anyone tell me the name of the machine please, I couldn't find it anywhere.

[theswede]

Glute-ham raise machine

[twist]

does this really work? I mean.. its just you hear so many of these storys oh this one excersize is all you need blahblahblah.. in cross country my coach has this idea, theres MILLIONS of different ways to train to become a good runner. So how do you pick the best one? What he says is that every single training program works. You just have to pick one and follow it, and dont doubt it and train hard.

if youre trying to find an easy fix for a higher vertical, good luck. truth is that if you want higher its gonna take work of some sort, whether thats gluteham raises, plyometrics, squats, or just plain jumping. maybe a mix of all these, whatever the hell you want

I dunno, it just doesnt make sense to me when someone claims they have the 'best possible way to increase your vertical' cause your gonna have to work at it any path you take, just the facts.

in my opinion

[theswede]

I've been doing his overall program for 2.5 weeks and my progress in my vert frightened my brother last weekend. My hops went up about 2" already.