## Vert Shock Diary Episode 3 First results after week 2

Hey guys and welcome back to my thirdentry in this tutorial log series about my eight week Vert Shock training program Thanks for tuning in and if you haven't watched the two previous tutorials stop this tutorial right now and watch those first so that you are really up to date! So week 2 of Vert Shock is behind me and the good news first: This time my body felt fresh enough to make a few tutorials showcasing my progress So a little patience and you will see it at the end of the tutorial But first I want to talk about week two a little bit:

So week 2 starts and ends with a day of rest in between there are five consecutive days of workouts. But that sounds worse than it is Because workouts are spread around in a way so that each part of the body has enough time to rest So the first twodays were all about jumping So a lot of plyometric exercises which I already knew from the first week then the first day The third day was all about static core strength And days four and five and involved sprints and other explosive strength exercises So a little sidebar about that core strength workout on day three

So I think I mentioned it in mylast blog post but I really hate planks I don't know somehow I have no tolerance for strength endurance exercise at all So when I first looked through Vert Shock I was really happy to see that there were no planks but turns out I was wrong they're stillthere, there just disguised under another name Theyre called body holds! But thirtysecond holds are actually not that bad So I think I can tolerate that if it means Ican dunk in the near future Overall I have to that I'm feeling a lotbetter than last week So I'm still a little sore but I'm definitely adjusting and it's getting better each day

Alright moving on to the interestingpart I've made a few tutorials showcasing my progress So check it out! Alright guys to freshen up your memoriesthat's what my vertical jump looked like before Vert Shock it was actually okbut I definitely missed something between three to five inches for a dunk And that's the way it looks right now And when I'm jumping without a basketball it looks really promising But this way jumping is a lot easier because you canreally use your hands to accelerate upwards

So right now I just don't havethe technique to also jump that high when I have to dribble a basketball but anyway it's really close already absolutely happy with the improvementsafter two weeks of Vert Shock And I think it's only a matter of time before I throw down my first dunk! This is it for this week But before I say goodbye I want to use theopportunity and promote my blog a little bit Its over on vertshocked and I share a lot more information about me About the Vert Shock program and also about the progress I've made so far

So I would be really happy if you check it out and maybe even leave a comment there I see you next week again with my next episode of this Vert Shock tutorial series until then bye bye!.

### Determine Hang Time Using Force Platform Capstone

This is a tutorial showing how to calculatethe time of flight using a force platform. So the primary work for thisworkbook is done within the calculator. The first set of calculations are toadd the forces between two force platforms. This workbook can also beconfigured for a single force platform. So, the first line is summing thenormal forces from two force platforms. This can be done either with a one axisor a two axis force platform. The next line here is testing to see if thenormal force for the sum of the force platforms is less than 5% of the initialvalue. This will make sure that the

timing will only take place when thenormal force drops below certain critical value. This value can bereduced further below 0.5 if desired. There is a certain amount of ring to forceplatforms so that sometimes there can be some variation in forces even when itssubject has left the surface. This value can be adjusted to make surethat you're getting the best values. The hang time is calculated by the number of data points under which the normal force is below a certain critical threshold and that'swhat the hang time level has done. I've configured this to report out in seconds. The weightof the subject can also be determined so

prior to the jump, the workbook records the sum of the forces, records the first value of that and then records this as the weight of the subject. The mass of the subject can be calculated bydividing by the acceleration due to gravity. The jump height is determined by takinghalf the hang time and putting it into the kinematic equations to determinehow high the subject has jumped. This does not take into account the changing center ofmass of the subject so any motion of the arms will really change the center ofmass of the subject. Within this workbook I have a simple displayhere which displays the hang time in

seconds, the jump height in meters, andthen also has the weight of the subject that's determined at the start of therun in Newtons, and in the mass of the subject to in kilograms. This workbookwill be linked to below this tutorial and the calculations will also be placed inthe comments for this tutorial.