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Messages - AGC

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1351
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 12, 2011, 08:26:09 am »
Gym

Snatch: warmup low weight, 5,5,5@57.5kgs

Calf raise: 2x15@45kgs :personal-record:

Light BSS (instead of squat, knee still sore from yesterday): 3x6/leg@35kgs

45o Hyperextension: 3x10@20kgs

1352
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 11, 2011, 02:35:00 am »
Jumps - court

Played some pick-up ball today for about 2hrs, beforehand I went to the courts early to do some stuff:

Full-court sprints

6 DSVJs

4 SVJs

6 DLRVJs

Then a few SLRVJs but they really sucked...I got a bit of knee-to-knee contact last time I played and my left knee's pretty bruised. Made it hard to max out on them cos trying to get low before take-off aggravated it a bit. Still a good work-out though.

1353
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 10, 2011, 04:55:21 am »
Track

5x50m sprints

6 DSVJs

3x4 depth jumps from 20''

Gym (yesterday)

Bench: 1x10@70kgs, 2x6@100kgs (10kgs off PR for 6), 1x6@90kgs

Incline bench: 4x8@40kgs

Squat: 4x10@70kgs (focus on speed), 2x6@135kgs

1354
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 06, 2011, 02:40:54 am »
Quote from: Raptor on September 06, 2011, 01:48:24 am
What if you get your penultimate LOWER instead of longer? It might be better as there will be less breaking effect due to length, that is currently occuring.

It's a good question. I need to do some experimentation to see if it's a LOW penultimate step or a LONG penultimate step that's causing the slight knee buckling I've been having. I thought maybe it as because I was going too deep but maybe not

1355
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 05, 2011, 08:07:18 pm »
Yeah I have been working on getting the penultimate step longer, when I do it usually gets me higher. Still need to get those arms swinging more though.

1356
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 05, 2011, 02:57:22 am »
Gym

Clean: 5,5,5@60kgs

Bench: 1x8@70kgs, 2x7@90kgs, 1x4@70kgs

Squat: 1x8@70kgs, 3x7-8@110kgs

Calf raise: 2x15/leg@40kgs

Seated row: 1x8@60kgs, 2x8@75kgs


1357
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 04, 2011, 09:10:20 pm »
<a href="http://www.youtube.com/watch?v=RBfy2jwxPP4" target="_blank">http://www.youtube.com/watch?v=RBfy2jwxPP4</a>

Here's that video from a day ago. Didn't have anyone to shoot it for me so the camera angle is a bit crap, also the sound got messed up when I put them together.
Last jump was the best one, ring's about 3.02m, so if I got about 16-17cm up my arm, with a reach of 90.5'' I think it might have been a bit around 34.5, maybe close to 35''.

Here's the jump in better quality:
<a href="http://www.youtube.com/watch?v=Oe9-0LWal50" target="_blank">http://www.youtube.com/watch?v=Oe9-0LWal50</a>

1358
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 03, 2011, 11:09:20 am »
Jumps session at ring/vertec

6 SVJs (Best:31'', 1'' off best)

Then just did heaps of jumps at 9'11'' ring, got some pretty good SLRVJs in, one I think was around 34.5''!. Video to come.

1359
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 01, 2011, 05:59:13 am »
Track/gym

warmup

4x60m sprints

1x100m (12.1)

30m Bounds: LRLRLRx2, LLRR, LLL, RRR

Hurdle hops: 5x5

45o Hyper: 3x10@16kgs

Bench: 1x8@60kgs, 3x6-7@90kgs

Conc. curl:4x8/arm@12.5kgs

Rear delt fly: 3x10@20kgs (for arm-swing)

The 100m was just for fun, I'm fast in the first 60m but my conditioning sucks over the last 40m, hence the slow time  :huh:

1360
News, Announcements, & Suggestions / Re: Best major or degree to get for S&C coach?
« on: August 30, 2011, 08:41:22 pm »
http://www.alliedhealthworld.com/strength_conditioning/degree.html

My own advice would be to to head towards a Bachelor of Science-->physiology/nutrition major, or a degree in Physiotherapy, and consider postgraduate research in exercise science. I think that good trainers know how the human body functions both physiologically and nutritionally, and also have a good scientific approach to training. You'd wanna be getting some work experience at your college's gym or local gym during your degree as well. Can't recommend a specific school, but I'm sure there's plenty to choose from.

1361
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: August 29, 2011, 08:19:45 am »
Sunday - jumps/plyos

30m Bounds: LRLRLR, LLRR, LLLRRR, LLLL, RRRR

6 2-step DLRVJs at 10'

5-6 SLRVJs

Monday - gym

Clean: W/U set, 5,5,5@55kgs

Squat: 1x8@70kgs, 1x6@110kgs, 2x6@130kgs (felt really easy)

SL calf raise: 2x20@37.5kgs

Jump squat: 2x15@15kgs (very light, took it easy due to right knee soreness)


1362
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: August 26, 2011, 11:42:19 pm »
Gym

Stiff-leg DL: 3x8@not much, I think around 60kgs

Snatch: 5,4,4@55kgs

Calf raise:2x25/leg@32.5kgs

BSS (instead of barbell step-up which I don't think does much for me): 3x10/leg @25kgs

45 deg hyper: 3x10@16kgs

Jump squat: 2x15@25kgs

1363
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: August 24, 2011, 05:17:52 am »
Tues - bball and a track session

I think I'm gonna adjust my training a bit - been doing a lot of bounds and I think they're doing their job but I'm worried about the stress on my knee on take-off, it's feeling sore after I jump and kind of buckling a bit whereas before I started doing a lot of bounding it didn't so much. Gonna adjust it to 1x bounding and 1x general plyos session like I used to do while keeping the weights the same.

Track

5x50m sprints

3x8 tuck jumps

Depth jumps @ ~20'' - 4x5

then game of basketball later.


1364
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: August 22, 2011, 07:36:00 am »
Week 1 - weights#1

Clean: 5,4,4@100lbs

Calf raise: 3x20@66lbs

Jump squat: 3x15@35lbs

Upper

Bench press: 3x6@200lbs

Seated row: 3x8@143lbs

Preacher: 3x6@66lbs

1365
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: August 20, 2011, 02:19:49 am »
Ehhh...went to a ring today for some jumps but legs were just not there...ankle was a bit sore still and my left knee just keeps buckling a bit before take-off and it was really limiting my jump. Went to the gym afterwards and just did an pretty easy overall workout to get my legs sore + some upperbody.

Low-intensity DLs: 2x8@55kgs, 2x6@70kgs

Squat: 2x8@100kgs, 2x6@120kgs

SL calf raise: 2x15@32.5kgs

Bench:1x8@60kgs, 3x6@90kgs, 1x4@80kgs, 1x4@60kgs

Seated row: 1x8@45kgs, 1x8@55kgs, 1x6@70kgs

45 deg hyperextension: 3x10@16kgs

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