Adarq.org

btw

also, overthinking kills me in so many ways. the one day, whenever it was, that i got a couple of knuckles above the rim (~32" jump), i was just attacking for those couple of jumps. the rest sucked as usual.

that attacking mindset is what you need, it probably had you accelerating more into your plant too etc.

thanks again, that does help. the bit in there about side planting (vs. straight squat planting, like i do) is good to keep in mind, but i guess there's no real way to practice it other than to get more explosive/reactive and just do it.

yup.

it might help me to come in more from the side and then try to jump facing the backboard, now that i think about it. if that makes sense.

definitely, the angle you come in at will have a major effect on the plant.. if you do come in from the side a bit more, i would imagine you would learn to turn into your jumps (which would have you really decelerating well).. so just throw a few in each jump session from 2-3 step run ups and see how you feel.. you want to accelerate all the way into the plant though.. look at your vid, you are decelerating into the plant.

also, overthinking kills me in so many ways. the one day, whenever it was, that i got a couple of knuckles above the rim (~32" jump), i was just attacking for those couple of jumps. the rest sucked as usual.

ya man that's killed me plenty of times.. it's hard to overcome when it's in your head, it can kill your entire jump session.. if i jump too frequently that stuff gets in my head.. i also jump with an ipod, it really helps.. when i was jumping very low a few months ago, like barely 10'2 touches etc, it was getting into my head, so to get it out i would focus mostly on practicing my jump shot/dribbling, then throwing in a few jumps every 5 minutes, it really helped..

letting doubt/negative thoughts creep in really is a killer, it can completely shut you down, i know 100% how you feel as it has happened to me alot, but you have to find some "workaround" in order to get those thoughts out of your head.. for me, that is:
- jumping less frequently (say every other day or every 4th day)
- doing alot more activity in between jumps, such as bball dribbling/shooting.. maybe for you it would be short sprints etc
- having alot of goals instead of just jumping, such as sprints/other movements, takes alot of the weight off of just improving vert

peace man

Thanks adarq, good advice as usual.

Couple ?s:

• I get that plantar flexion is less than ideal w/r/t the plant, but what do you mean by "staying back a little more"?
• Makes sense about the ankle hops. I'll lose the box. Do you have a preference/recommendation for true stiff-leg hops vs. pogos or even tuck jumps?

as far as staying back, check this thread: http://www.adarq.org/forum/crazy-weird-analysis-stuff-%29/various-jumpers-plants/msg6784/#new

maybe it's just the angle of your jump but to me it seems like you're landing basically completely centered over your feet, like say how you would on a depth jump.. that's cool and all but if you were to stay back a bit, which would be an indication of more run up speed (since you're breaking yourself hardcore), you'd load up the quads alot more.

i mean that's just what it looks like to me.. it's hard for me to even screenshot the plant from that camera angle though.



basically, you're trying to squat the jump up it seems to me.. which is ok but you are not taking advantage of that forceful deceleration of the run up, which should give you a few more inches..



stiff leg ankle hops are my favorite of the three, for sure.. pogos & tuck jumps are on the same level for me, they both serve different purposes..

stiff leg ankle hops, depending on the intensity, can be done for:
- high intensity: sets of 5-8
- moderate intensity: sets of ~15-20
- low intensity: sets of ~20+

high intensity would be MAX effort while still staying completely stiff.. these are definitely hardcore.. low intensity would be just staying completely stiff and popping off the toes nice and smooth.



as far as pogos/tuck jumps, same kind of recommendations honestly.. pogos would be more of a jumping assistance while tuck jumps would be more of a sprinting assistance (hip flexor power).. i like both of those though too, in fact when i do like 40 MR tuck jumps in a row i am gasses as hell, tough exercise.

hope that helps! if you need more info be sure to ask!

peace

06/08/2010

154.4 today..

ok, workouts from today:

workout #1:
- dips: 16
- chinups: 13 (sucked)
- partial dips: 35 (dead)
- partial chinups: 20

workout #2:
- sprints: 2 x ~70 yard
- backpedal to sprint transition : x 4
- backpedal sprints: 2 x ~70 yard
- neutral grip pullups: 15
- partial dips: 35
- squat iso: 2:30



dips:

<a href="http://www.youtube.com/watch?v=lCmLVyQT_Bo" target="_blank">http://www.youtube.com/watch?v=lCmLVyQT_Bo</a>


food:

<a href="http://www.youtube.com/watch?v=Z21vXjlbRYk" target="_blank">http://www.youtube.com/watch?v=Z21vXjlbRYk</a>


sprints:

<a href="http://www.youtube.com/watch?v=gWz4jEHkrOg" target="_blank">http://www.youtube.com/watch?v=gWz4jEHkrOg</a>




those sprints actually don't seem so slow when you hand time them, i mean of course i cant get an accurate number, but the finish line is that black line crossing the sidewalk, so i dno its like 8.x for sure.. eventually ill goto a field and get proper measurements.

IM GOING TO START DOING MY SPRINTING SESSIONS IN THE DAY.................... i'll goto some nice football fields etc.. thursday i'll get some 40 yard dashes on tape!

peace

my body comp at the moment
height = 6'1
weight = 175
body type = ecto-meso morph (kinda tall but not lanky)

im not on any sort of diet at the momet,just tends to be what my mum cooks.
but id say it consists of high amount of carbs, and theres quite high amounts of protein. meals usually such as pasta bake or roast potatoes and chicken.
but also i need to cut out the junk i eat imbetween, thats what kills me (gona try and completely cut this out).
ive also been using - reflex instant whey. this is so i can get my constant protein for recovery etc.

sounds good, first step is eliminating the junk, it's a hard "craving to beat", but once you do, you'll feel alot better and be considerably leaner !

the downfall tends to be when im eating this though. (as in days before games etc, as my meals arent planned through out the week. which is something im gona get round to doin asap)
so would i be best carb loading 1-2 days before my games? and then afterwards higher protein intake?

yup, definitely day before.. you want full glycogen reserves come game time. if you have another game the next day (following the game), then you'd need to carb up again, but if not, then ya you could lower carb intake and keep protein intake at a reasonable level.. the point here is you just don't want to be loading up heavy on carbs every day of course, that's where most people fail.. you want to load up on carbs when you need to (ie the next day it is absolutely necessary).. when you don't have much that day or it is just a small power workout etc, carbs can actually be just below moderate level (or moderate) etc.. so that would be say, replacing a huge dish of pasta with a smaller bowl of pasta, keeping protein (chicken) the same or actually adding a bit more.. just an example.

peace man

hey darq, i want to switch up my template know, my body really responds swithing every ~4 weeks or so, but i also want to get fast.....

I was thinking something like

Dynamic warmup
Ankles stiffnes

~5 MAX V sprints 80m-100m (worked up to)

Bilateral strength exercise (back/box/front squat)
Unilateral strength exercise (ill set my ego aside and do Barbell walking lunges on a slight incline)

thats about it real simple, but i want focus on getting FAST and getting real STRONG......still to be done twice a week

watcha think? i know its real rough ATM

I like it.. how much sprinting have you done recently? I mean, I take it you won't be able to run 80-100m good right off the bat, as I havn't seen much sprinting in your log, so here's what I would do:

week 1 & week 2:

Day 1: ACCEL EMPHASIS
- AD-warmup (needed because of sprinting)
- sprint warmup: 10's + coast out to 40m x 4
- rest ~5 minutes
- accels: 40 x 3-4
- go into your lifting..

Day 2: LONG SPRINT EMPHASIS
- AD-warmup (needed because of sprinting)
- sprint warmup: 10's + coast out to 60m x 4
- rest ~5 minutes
- short sprint + coast rest: 40m sprint + coast out to 100m: x 2
- tempo: 100m light x 4: sprint it at ~70%, walk back, repeat, no rest
- go into lifting..


i would do that for the first two weeks then you can start running 60+ all out etc.. thing is, you want to work into it: you definitely don't want shin splints or hamstring pulls etc.. so i wouldnt go past 40m right now full speed, give it a few weeks of preparation.


so you're going to jump on other days? i mean i like the sprint + lift / jump setup.. for sure.. i'd do glute activation nightly before sleep: prone glute or SL glute bridge etc.. sl glute bridge is a bit more intense, so use that on speed/lifting days, use prone glute on all other days.

any q's?

Also, I finally got some vids. My reach is about 90", so I got around 30.5" on the two approach jumps. Pretty sad but what are you gonna do.

First a couple of three-step approaches (the full runups are embarrassingly awkward looking, I think I'll focus on three-step until it gets better, then worry about full speed)
http://www.youtube.com/watch?v=YWDbyfa-H3U

the biggest problem i see is that you are 'maintaining speed into the plant'.. you build most of your speed right in the beginning then coast into the plant.. it's got to be a smooth acceleration right into the plant.. the plant itself looks a bit interesting, your left ankle is really plantar flexed significantly, don't know if you should try staying back a little more as you plant to keep more of the weight on the mid-foot, not on the very end of the toe..

Then some ankle hops
http://www.youtube.com/watch?v=iVZlK8eClL0

i don't really like those kind of ankle hops because it's hard to complete triple extension on each rep.. i mean if you look closely you are cutting it short, because you are flexing at the hip to bring the knees up.. i like stiff leg ankle hops in place where you really land completely locked out and then explode through the toes, stiff, so it becomes a true rebound.

Then some jump squats
http://www.youtube.com/watch?v=BsTbWG_HRuo

i'd drop the weight a little bit, the transition from ECC to CON (EIC) is mega-slow.. i always say 'go as low as you're going to go on your SVJ', which is actually what you're doing since you do go pretty low on your svj's... so the weight is just a bit too much at that depth.. basically the transitions from hips back into that double knee bend is just not happening fast at all, i'd drop weight on the jump squats and start also doing REA squats..

every time you do jump squats, warmup with some REA sets, that'll help wake everything up and give you some more pop at the bottom.. REA's don't even have to be heavy at this point either, that ADA is enough to kickstart the CNS.. try REA's before JS's and see how it effects the transition.

Then, just for zginphil, some squats (yes, I know I'm good-morning-ing the last couple of reps)
http://www.youtube.com/watch?v=4s-G82TRYtM

Thoughts would be appreciated.

squats looked good!

peace man