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Author Topic: Serevei's Journal  (Read 2847 times)
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serevei
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« on: September 04, 2010, 05:54:24 pm »
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modified:

Well first serious gym sesh since ive been back.. done a couple of max squats etc but nothing real serious... figure may as well redo everything as alot has changed...

AGE: 18

HEIGHT:6 ft 1 and a half yeh real surprised i grew that much this year... may explain why i was always so tired. it is possible that i still have growth left as atm compared to my father i am a good 2 inch taller then him but from waist to waist we are about the same
WEIGHT: finally got to 70kg... unfortunately a fair bit of the addition would be fat id imagin

SLEEP SCHEDULE: normally about 8 hours or so

BODY TYPE: still damn skinny  

Short term GOALS:
1. Able to dunk easily at least in warmups at jcu tournament
2. create a bigger more intimidating serevei for freshers...

Long term goals (end of year):
1.Get to 80kg of muscle
2. Able to squat 2 x BW for 5 reps comfortably

CURRENT ABILITY:
Jumping: (all on an outdoor hoop which is grass except for a 2 square metre are under the hoop where i jump off)
standing vertical jump: i can get rim with one hand moderately easily
1 step off 2 feet : curl fingers round the rim quite easily
Current squat: Before today was 78kg 1RM

No injury history worthy of mention

TRAINING HISTORY & ACHIEVEMENTS: played basketball for a long long time... never particularly good or athletic... would like to change that

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:

Typical 2 weeks currently:

s:max legs m: upper t: rest w: max legs t:upper f rest sat max legs s upper m rest ... etc.


If you have any questions adarqui just ask and thanks










AGE: 18

HEIGHT:6 ft 0
WEIGHT:about 150lb in shoes

SLEEP SCHEDULE: normally about 8 hours or so

BODY TYPE: damn skinny  

GOALS:love to be able to throw down a windmill by march/april

CURRENT ABILITY:
Jumping: As a two foot jumper can get rim of a couple of steps... basically can get to the start of the second knuckle over the gym.
Current squat: 60kg for 5x5

INJURY HISTORY: None except I do have mild scoliosis... but that does not affect my training / physical activity

TRAINING HISTORY & ACHIEVEMENTS: played basketball for a long long time... never particularly good or athletic... would like to change that

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
At the moment been doing the 5x5 stronglifts program on Monday Wednesday Friday and I believe the beginners plyo program from vjb on Tuesdays and Thursdays. Also trying to start doing some conditioning training in the morning of weekdays.... basketball game on Sunday.. hence limited training on weekends...
 BRIEF OVERVIEW OF CURRENT DIET:
As at college diet is ordinary but I do eat a shitload of salad (as it is pretty much impossible for them to stuff it up) and drink a heap of milk


If you have any questions adarqui just ask and thanks
« Last Edit: January 09, 2011, 09:24:06 am by serevei » Logged
serevei
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« Reply #1 on: September 05, 2010, 06:31:11 pm »
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Saturday:

Shot hoops for an hour concentrating on freethrows...

evening: plyos

3 x 50 ankle jumps
2 x 10 4 star drill
3 x 20 alternating lunge jumps
2 x 20 squat jumps
3 x 50 slalom jumps
3 x 10 (each leg) lunge jumps
3 x 30 low squat ankle jumps...

when pretty good sweating my ass off near the end so so humid here...
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serevei
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« Reply #2 on: September 05, 2010, 06:32:16 pm »
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Sunday:
did really do anything due to game tonight....

rode to bball and back about 30min each way...

played pretty rubbish really need to work on my conditioning
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adarqui
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« Reply #3 on: September 05, 2010, 09:26:08 pm »
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hey man! i'd say that strength definitely seems to be your main issue.. how have you been improving under the stronglifts program? if you're gaining on squat then i'd keep it going, but i'd make sure you also throw in a unilateral such as walking lunges (dumbell for now, barbell eventually).. if you can't do walking lunges, other alternative would be reverse lunges.

you mention in another post that you need to get your conditioning up, how bad do you think it is? basketball itself is good conditioning if it's played at an intense level, not some lazy streetball stuff.. other things would be interval sprints, jump rope, suicides, 200's/400's etc.

based on your squat/vert & bodyweight, i'd definitely say strength is your main issue.. really increasing your strength on squat/lunge and also pullup(row)/dips(bench) will help you achieve those march/april goals, though that won't be easy to hit.. a windmill would need to be around mid forearm over arm at least, so we're talking about 10" or so on your RVJ by then.

definitely keep journaling man, will give me/others a better idea of how your training is going on.. if you ever want to switch up your program then we could do that, but if stronglifts is working right now stick with it.

peace man

Quote from: serevei on September 04, 2010, 05:54:24 pm
AGE: 18

HEIGHT:6 ft 0
WEIGHT:about 150lb in shoes

SLEEP SCHEDULE: normally about 8 hours or so

BODY TYPE: damn skinny 

GOALS:love to be able to throw down a windmill by march/april

CURRENT ABILITY:
Jumping: As a two foot jumper can get rim of a couple of steps... basically can get to the start of the second knuckle over the gym.
Current squat: 60kg for 5x5

INJURY HISTORY: None except I do have mild scoliosis... but that does not affect my training / physical activity

TRAINING HISTORY & ACHIEVEMENTS: played basketball for a long long time... never particularly good or athletic... would like to change that

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
At the moment been doing the 5x5 stronglifts program on Monday Wednesday Friday and I believe the beginners plyo program from vjb on Tuesdays and Thursdays. Also trying to start doing some conditioning training in the morning of weekdays.... basketball game on Sunday.. hence limited training on weekends...
 BRIEF OVERVIEW OF CURRENT DIET:
As at college diet is ordinary but I do eat a shitload of salad (as it is pretty much impossible for them to stuff it up) and drink a heap of milk


If you have any questions adarqui just ask and thanks
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"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=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.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-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
serevei
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« Reply #4 on: September 05, 2010, 09:37:39 pm »
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Monday:

Gym day (all in kg):
squats

8 reps of 30
6 reps of 50
5 sets of 5 reps of 60

wasnt too bad but last 2 sets had to really push it... all of the squats were down to parallel

calf raises (used a machine):

3 sets of 12 reps of 31.8kg

Leg extensions (machine):
3 sets of 10 reps of 40 kg

Dips (first time using just bodyweight):
3 x 8

pushups:
3 x 15

year of the yao medicine ball exercise:
3 sets of 10 reps with a 4 kg ball
supersetted by:
crunches legs to head....(or something like this)
3 sets of 10 reps

wasnt a bad session except the damn bench was taken the whole time i was there ....
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serevei
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« Reply #5 on: September 05, 2010, 09:44:51 pm »
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Quote from: adarqui on September 05, 2010, 09:26:08 pm
hey man! i'd say that strength definitely seems to be your main issue.. how have you been improving under the stronglifts program? if you're gaining on squat then i'd keep it going, but i'd make sure you also throw in a unilateral such as walking lunges (dumbell for now, barbell eventually).. if you can't do walking lunges, other alternative would be reverse lunges.

you mention in another post that you need to get your conditioning up, how bad do you think it is? basketball itself is good conditioning if it's played at an intense level, not some lazy streetball stuff.. other things would be interval sprints, jump rope, suicides, 200's/400's etc.

based on your squat/vert & bodyweight, i'd definitely say strength is your main issue.. really increasing your strength on squat/lunge and also pullup(row)/dips(bench) will help you achieve those march/april goals, though that won't be easy to hit.. a windmill would need to be around mid forearm over arm at least, so we're talking about 10" or so on your RVJ by then.

definitely keep journaling man, will give me/others a better idea of how your training is going on.. if you ever want to switch up your program then we could do that, but if stronglifts is working right now stick with it.

peace man


yeh the stronglift program has been going pretty good for me got my squat up a good 20kg (as sad as that sounds for my current lift) so i think ill continue this program until i become able to do 1.5 times bodyweight squat...

Normally i do add on a second or third leg exercise to the stronglifts program... usually goodmornings or lunges (not walking though usually just use a barbell with about 25-30kg total...) mostly depending on what is available at the gym when im there (there is only one barbell... sucks)

In terms of conditioning i was just going to do a fair bit of basketball related sprints e.g. suicides , 17s, defensive slide work etc... mainly just because i started playing again after half a year off because i moved so i feel that i am a touch out of "basketball shape" but i am in no means unfit. but i havent started doing that (struggle getting up at 545 to do it before uni thus i thought id start journalling for motivation Smiley) WILL START TOMORROW!
« Last Edit: September 05, 2010, 09:46:22 pm by serevei » Logged
adarqui
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« Reply #6 on: September 05, 2010, 09:49:46 pm »
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Quote from: serevei on September 05, 2010, 09:44:51 pm
Quote from: adarqui on September 05, 2010, 09:26:08 pm
hey man! i'd say that strength definitely seems to be your main issue.. how have you been improving under the stronglifts program? if you're gaining on squat then i'd keep it going, but i'd make sure you also throw in a unilateral such as walking lunges (dumbell for now, barbell eventually).. if you can't do walking lunges, other alternative would be reverse lunges.

you mention in another post that you need to get your conditioning up, how bad do you think it is? basketball itself is good conditioning if it's played at an intense level, not some lazy streetball stuff.. other things would be interval sprints, jump rope, suicides, 200's/400's etc.

based on your squat/vert & bodyweight, i'd definitely say strength is your main issue.. really increasing your strength on squat/lunge and also pullup(row)/dips(bench) will help you achieve those march/april goals, though that won't be easy to hit.. a windmill would need to be around mid forearm over arm at least, so we're talking about 10" or so on your RVJ by then.

definitely keep journaling man, will give me/others a better idea of how your training is going on.. if you ever want to switch up your program then we could do that, but if stronglifts is working right now stick with it.

peace man


yeh the stronglift program has been going pretty good for me got my squat up a good 20kg (as sad as that sounds for my current lift) so i think ill continue this program until i become able to do 1.5 times bodyweight squat...

Normally i do add on a second or third leg exercise to the stronglifts program... usually goodmornings or lunges (not walking though usually just use a barbell with about 25-30kg total...) mostly depending on what is available at the gym when im there (there is only one barbell... sucks)

In terms of conditioning i was just going to do a fair bit of basketball related sprints e.g. suicides , 17s, defensive slide work etc... mainly just because i started playing again after half a year off because i moved so i feel that i am a touch out of "basketball shape" but i am in no means unfit. but i havent started doing that (struggle getting up at 545 to do it before uni thus i thought id start journalling for motivation Smiley) WILL START TOMORROW!



ahhh.. cool man, everything sounds pretty good then.. waking up at 5:45 to do it before uni is RESPEKT Smiley the type of conditioning you're going to do looks good also.

look forward to seeing progress in here man,

peace!
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"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=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.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-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
serevei
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« Reply #7 on: September 07, 2010, 06:15:32 pm »
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Bit dissapointed still havent gotten up early to do conditioning tomorrow (thursday looks promising as its a later start (645) so i should be able to do it then....

anyways did 2nd week of vjb beginner again... was fine nothing really to report...although probably wasnt as intense as i would have liked but by the time i did it i was ready to hit the hay... note to self have bottle of water with me when doing plyos i was dying there at one stage

anyways:
evening: plyos

3 x 50 ankle jumps
2 x 10 4 star drill
3 x 20 alternating lunge jumps
2 x 20 squat jumps
3 x 50 slalom jumps
3 x 10 (each leg) lunge jumps
3 x 30 low squat ankle jumps...
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serevei
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« Reply #8 on: September 08, 2010, 01:42:27 am »
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Decided i will skip weights today in order to a) get to sleep early for once which should lead to b) actually getting up and doing that conditioning and c) will allow me to get some study done....

pussy i know
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serevei
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« Reply #9 on: September 08, 2010, 03:45:45 pm »
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Finally did it... after 6 months of having an alarm go off early in the morning i have finally gotten up and done some work.... hope this is the start of a habit Smiley

anyways the conditioning sesh:

well this proves to me just how unfit i am at the moment... i really struggled but this may have been due to my running form because for some reason with every sprint i did i felt like an absolute spastic, no smoothness all disjointed and all over the place....

not exactly sure what i did but it wasnt much (i was only there for about 40min) but it was a good start:

some suicides
1 seventeen
a couple of "hourglasses
some sprints
and some defensive slides..

i would love to increase lateral quickness (defense) which is why i do the hourglasses and defensive slide things...

i think i need to give myself a set program so i dont procrastinate while im down there and actual work for most of the time...
cheers
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zgin
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« Reply #10 on: September 08, 2010, 04:44:07 pm »
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try a freezing cold shower before workout. i use it when peaking vert, before ball games, and morning workouts. as the great alex maroko would say, "it works like gangbusters."
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adarqui
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« Reply #11 on: September 08, 2010, 08:52:28 pm »
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Quote from: serevei on September 08, 2010, 03:45:45 pm
Finally did it... after 6 months of having an alarm go off early in the morning i have finally gotten up and done some work.... hope this is the start of a habit Smiley

anyways the conditioning sesh:

well this proves to me just how unfit i am at the moment... i really struggled but this may have been due to my running form because for some reason with every sprint i did i felt like an absolute spastic, no smoothness all disjointed and all over the place....

not exactly sure what i did but it wasnt much (i was only there for about 40min) but it was a good start:

some suicides
1 seventeen
a couple of "hourglasses
some sprints
and some defensive slides..

i would love to increase lateral quickness (defense) which is why i do the hourglasses and defensive slide things...

i think i need to give myself a set program so i dont procrastinate while im down there and actual work for most of the time...
cheers

well congrats on finally getting it done.. just get consistent from here on out.

A few things I like for change of direction, beyond what you're doing/practice drills:
- http://www.youtube.com/watch?v=HmdQWF2LmMM#t=23s
- 5-10-5's
- lateral sprints (10-20 yards)
- short sprint (5-10 yards) to lateral decel
- lateral barrier jumps (for the ankles)

more advanced things, but not needed right now, would be single leg lateral barrier/mini jumps and lateral bound.

peace man
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"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=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.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-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
serevei
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« Reply #12 on: September 13, 2010, 04:21:00 am »
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had a really good game of bball last night except it was the last of the season Sad but i guess now i can concentrate on getting bigger + upping my jump.... from now on im going to the gym every 2nd day

also today bought / started a weight gainer... should be interesting...

gym:

Gym day (all in kg):
squats

10 reps of 20
6 reps of 40
5 reps of 50
5 sets of 5 reps of 60

Very happy with the squats today pushed myself quite hard parrallel the whole way.... next sesh up to 62.5 Smiley

Bench Press:
10 reps of 20kg
8 reps of 40kg
5 sets of 5 reps of 50 kg

first time ive actually completed this properly i.e. without really straining/cheating at the very end... i think it was coz this time i warmed up... will keep warming up for all my 5 x 5 sets

Good mornings:
3 sets of 10 reps of 35kg

felt really good also good burn in the quads

calf raises (used a machine):

3 sets of 12 reps of 31.8kg
i think stretching my calfs straight after this exercise really helped ... managed to get alot higher on my tipy toes then usual

these felt really good too

Pullups:
3 x 8 assisted by 12kg... (really struggled on these but still felt pretty good)

pushups:
3 x 15

really nice

year of the yao medicine ball exercise:
3 sets of 10 reps with a 4 kg ball
supersetted by:
crunches legs to head....(or something like this)
3 sets of 10 reps

felt the burn Smiley and did them all the way with no cheating

...

in the end was probably one of my best sessions this year... just went in with a good attitude and warmed up beforehand.. which really helped...

now to wake up early tomorrow
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« Reply #13 on: September 13, 2010, 11:04:56 am »
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Quote from: serevei on September 13, 2010, 04:21:00 am
had a really good game of bball last night except it was the last of the season Sad but i guess now i can concentrate on getting bigger + upping my jump.... from now on im going to the gym every 2nd day

also today bought / started a weight gainer... should be interesting...

gym:

Gym day (all in kg):
squats

10 reps of 20
6 reps of 40
5 reps of 50
5 sets of 5 reps of 60

Very happy with the squats today pushed myself quite hard parrallel the whole way.... next sesh up to 62.5 Smiley

Bench Press:
10 reps of 20kg
8 reps of 40kg
5 sets of 5 reps of 50 kg

first time ive actually completed this properly i.e. without really straining/cheating at the very end... i think it was coz this time i warmed up... will keep warming up for all my 5 x 5 sets

Good mornings:
3 sets of 10 reps of 35kg

felt really good also good burn in the quads

calf raises (used a machine):

3 sets of 12 reps of 31.8kg
i think stretching my calfs straight after this exercise really helped ... managed to get alot higher on my tipy toes then usual

these felt really good too

Pullups:
3 x 8 assisted by 12kg... (really struggled on these but still felt pretty good)

pushups:
3 x 15

really nice

year of the yao medicine ball exercise:
3 sets of 10 reps with a 4 kg ball
supersetted by:
crunches legs to head....(or something like this)
3 sets of 10 reps

felt the burn Smiley and did them all the way with no cheating

...

in the end was probably one of my best sessions this year... just went in with a good attitude and warmed up beforehand.. which really helped...

now to wake up early tomorrow

damn nice session man..

what else are you doing for lats? are you only doing assisted pullups? might want to mix in some heavy single arm db rows occasionally.

peace man
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"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=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.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-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
serevei
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« Reply #14 on: September 14, 2010, 04:32:18 am »
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yeh today shoot hoops for about an hour focusing on shooting off 2 dribbles... didnt do too bad i guess


plyos:

3 x 50 ankle jumps
2 x 10 4 star drill
3 x 20 alternating lunge jumps
2 x 20 squat jumps
3 x 50 slalom jumps
3 x 10 (each leg) lunge jumps
3 x 30 low squat ankle jumps...

this is my last one on this week next sesh is going to be alot harder....

plan for tomorrow is just do bulk sprints and stuff in the morning as i got a packed day / night
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