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lukasvv
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« on: April 23, 2010, 08:46:20 am » |
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Ok, so I decided to start a log, because my volleyball season is about to end. Next week I'll start with VJB intermediate balanced, and after those 8 weeks I think I'll do one of the Flying in Four programs (that's another 4 weeks). My off season is like 13 weeks, so this will fit perfectly. For upper body, I'll just do push ups, chins, dips and variations. Here are my current stats: Height: 177 cm (5'10) Weight: 64 kg (141 lbs) Standing reach: 234 cm (7'8 ) Wingspan: 191 cm Bodyfat: 8-9% Squat: squatting high reps for now, did 90 kgs x 8 (not accurate, but projected at 119 kg) Deadlift: 110 kgs x 6 SVJ: 27-28 inches RVJ: Can easily grab a 10 ft rim with a 3 step approach => around 32 inches. Will measure more accurately soon. Edit: GOALS BY NEXT SEASON (AUGUST 2010): SVJ up to 31-32 inches RVJ 4 inches up to 36 inches Squat 2x bodyweight Perfect in-game jumping technique Make the first team of my volleyball club |
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« Last Edit: April 28, 2010, 01:59:18 pm by lukasvv »
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lukasvv
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« Reply #1 on: April 23, 2010, 08:54:39 am » |
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Made a vid for formcheck of my RVJ a couple of days ago: I wasn't properly warmed up so I didn't jump that high, but I made the vid for my approach. Here it is decent, but when I'm playing volleyball, my approach really sucks.. This is how people say it looks like: - I don't use my arms at all: I keep them stiff next to my body, then I bring one arm up for spiking. - Approach steps: small steps, it looks uncoordinated. - Plant: RL so not goofy, but with my feet very close together. - I jump too much forward, maybe because the plant isn't very good. - It looks like I'm jumping only with the strength of my legs, without any other bodypart involved in the approach and jump. So, definitely things to work on for next season! |
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adarqui
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« Reply #2 on: April 23, 2010, 03:22:54 pm » |
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Ok, so I decided to start a log, because my volleyball season is about to end.
Next week I'll start with VJB intermediate balanced, and after those 8 weeks I think I'll do one of the Flying in Four programs (that's another 4 weeks). My off season is like 13 weeks, so this will fit perfectly.
For upper body, I'll just do push ups, chins, dips and variations.
Here are my current stats:
Height: 177 cm (5'10)
Weight: 64 kg (141 lbs)
Standing reach: 234 cm (7'8 )
Bodyfat: 8-9%
Squat: squatting high reps for now, did 90 kgs x 8 (not accurate, but projected at 119 kg)
Deadlift: 110 kgs x 6
SVJ: 27-28 inches
RVJ: Can easily grab a 10 ft rim with a 3 step approach => around 32 inches. Will measure more accurately soon.
Edit: GOALS BY NEXT SEASON (AUGUST 2010):
SVJ up to 31-32 inches
RVJ 4 inches up to 36 inches
Squat 2x bodyweight
Perfect in-game jumping technique
Make the first team of my volleyball club
nice goals by august 2010. i like your upper body work too, nothing crazy but it'll do the job for sure. |
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http://adarq.org/code/"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine." PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost."But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta. QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN. lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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adarqui
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« Reply #3 on: April 23, 2010, 03:25:21 pm » |
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Made a vid for formcheck of my RVJ a couple of days ago: I wasn't properly warmed up so I didn't jump that high, but I made the vid for my approach. Here it is decent, but when I'm playing volleyball, my approach really sucks.. This is how people say it looks like: - I don't use my arms at all: I keep them stiff next to my body, then I bring one arm up for spiking. - Approach steps: small steps, it looks uncoordinated. - Plant: RL so not goofy, but with my feet very close together. - I jump too much forward, maybe because the plant isn't very good. - It looks like I'm jumping only with the strength of my legs, without any other bodypart involved in the approach and jump. So, definitely things to work on for next season! i think your jumps look nice in that video. The best thing to do would be to get some footage of yourself playing volleyball and compare. I imagine you could be using less arm swing if you're overthinking the movement or need to react real fast, but the jumps in that vid looked pretty good! peace |
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http://adarq.org/code/"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine." PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost."But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta. QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN. lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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lukasvv
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« Reply #4 on: April 24, 2010, 09:54:16 am » |
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Yeah, when I have the possibility to film my game, I'll do that:) |
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lukasvv
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« Reply #5 on: April 24, 2010, 09:54:32 am » |
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Had my last match today, we won 3-1 and end 4th out of 14. Tomorrow I'll start with the first workout of VJB intermediate balanced. I know I should take off a week or so, but next week my 4 wisdom teeth are going to be removed, so I won't be able to train for a while => that will be my rest. |
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adarqui
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« Reply #6 on: April 24, 2010, 12:45:27 pm » |
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Had my last match today, we won 3-1 and end 4th out of 14.
Tomorrow I'll start with the first workout of VJB intermediate balanced. I know I should take off a week or so, but next week my 4 wisdom teeth are going to be removed, so I won't be able to train for a while => that will be my rest.
most people i know returned to work/training soon after getting them removed.. took me like 5+ days because I bled alot. that shit sucked. :F pc |
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http://adarq.org/code/"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine." PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost."But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta. QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN. lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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lukasvv
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« Reply #7 on: April 25, 2010, 12:24:54 pm » |
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Had my last match today, we won 3-1 and end 4th out of 14.
Tomorrow I'll start with the first workout of VJB intermediate balanced. I know I should take off a week or so, but next week my 4 wisdom teeth are going to be removed, so I won't be able to train for a while => that will be my rest.
most people i know returned to work/training soon after getting them removed.. took me like 5+ days because I bled alot. that shit sucked. :F pc True. I think I'll just skip Wednesday's workout, and will try to start again by saturday. |
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lukasvv
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« Reply #8 on: April 25, 2010, 12:27:07 pm » |
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Off season:VJB Intermediate Balanced Workout A
Glute/core activation: prone glute, leg lowering Dynamic Warmup Plyo: Rim jumps Lunge jumps Depth jump: 3x5 from fairly low box: 20 inches. It felt like I was jumping incredibly low with this ones... Weight: Jump squat: 3x12, empty bar Romanian Deadlift: 3x6 90 kgs (70%) Squat: 3x6, 85 kgs (70%) Ab: Decline situps: 3x15, 10 kg added Hanging leg raise: 2x10 Wheel rollouts: 2x10 (Finally found a way to do them: I can use the dumbbells in our gym as wheels! They roll:) ) Workout was good today, good start of my off season training!
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Natho
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« Reply #9 on: April 25, 2010, 07:50:00 pm » |
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About a year and a half ago i did that exact same program exept i only did part 1 (4weeks) and in those 4 weeks i saw awesome gains, its definitely one of the better one in VJB IMO....good luck |
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Current highest touch = 11'4" (37"-38")
Squat = 140kg x5
160KgX1
Weight = 97kg
Height = 6'3"
Reach = 8'2"-8'3"
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lukasvv
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« Reply #10 on: April 26, 2010, 09:32:25 am » |
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About a year and a half ago i did that exact same program exept i only did part 1 (4weeks) and in those 4 weeks i saw awesome gains, its definitely one of the better one in VJB IMO....good luck
Yeah, I hope to make some good gains with vjb, and after that with flying in four.. If you see how much nba3840 gained with FIF on 4 weeks, that's crazy! Definitely gives me courage;) |
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lukasvv
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« Reply #11 on: April 27, 2010, 01:13:31 pm » |
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Did some upper body today. I'm not sure yet how I'm going to setup this upper body work for the next weeks, so any suggestions are welcome! Pull ups: 3x6 Pushups with feet elevated on 30 inch box: 3x15 DB row: 3x12, 14 kgs One arm pushups with hands elevated on 30 inch box: 2x8/side. I'd really like to be able to perform one arm pushups, so I decided to add a new goal: work up to 3 one arm pushups with perfect form. I hope to reach that in two months or so, I don't really know if that's unrealistic or very easy... Anyway, even with hands elevated that high they were tough  Maybe I just have to get used to the movement.. |
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adarqui
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« Reply #12 on: April 27, 2010, 01:36:05 pm » |
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ya you have to put in alot of practice.. it's a pretty foreign movement. |
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http://adarq.org/code/"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine." PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost."But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta. QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQMay 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-kMay13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embeddedAPRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10dsSome hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEwadarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN. lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-gmisc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Ogend of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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lukasvv
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« Reply #13 on: April 28, 2010, 01:58:27 pm » |
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VJB Intermediate Balanced 27/4/10: Workout B General activation work Full squat: 3x6, 90 kg (75%) Romanian Deadlift: 2x6, 105 kg, 1x6 100 kg (my grip was wrecked, couldn't hold 105 kg.. that sucked!) Jump squats: 3x12, empty bar After that I had a break from half an hour or so, then did the 'plyo' part: Depth jumps: 3x5 Rythmic lunge jumps: 2x10 Rim jumps: 2x10 Post-workout weight: 64.5 kg. (I also measured my wingspan today, it was 191 cm.. not bad for someone who is 176 cm I think  )
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lukasvv
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« Reply #14 on: May 01, 2010, 05:55:13 am » |
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Off season week 2 1/5/10: Workout A
Rim jumps: 4x10 Rythmic lunge jumps: 4x10 / leg Depth jumps: 4x5, moderate box Jump squat: 4x10, empty bar RDL: 4x5, 105 kg. My grip doesn't allow me to do more, but I feel this is quite easy for my legs... Definitely need to work on my grip.. Squat: 2x5 95kgs, 1x5 85 kg. Had to do 4x5, but I really had an energy dip, didn't eat that much in the morning, so after two sets I was completely worn out.. I decided to do one more set with much lower weight, and went home then to EAT! Tomorrow I'll do the ab work I wanted to do today, and some upper body. Rating: decent. This was more volume than I'm used to, since I'm coming out of a season.Next workouts will be still more volume so that'll be very hard.. Maybe I'm still tired from the demanding season, but now I have a week rest because the removal of my wisdom teeth. The rest will be good. |
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