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Messages - bball2020

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271
Program Review / Re: JackM Split
« on: March 02, 2010, 08:32:12 pm »
my current JACKM split format

My plan for the JACK M split to my training


Monday

good warm up then at end easy garden variety ankle stiffness exercise (on off low jumps 1 leg--high pogo jumps--weighted pogo jumps of some sort--low depth jumps) - stiffness and warm up purposes

CNS Mag exercise- low volume - jumps at rim off two legs

squat- 5x5 pushing the weight

GHR 3x6 adding weight gradually



Friday

good warm up including at end easy garden variety ankle stiffness exercise

CNS Mag exercise- low volume- 2 leg jumps at rim    etc

BSS- 3x 6 pushing the weights

Squat- 3x5  EASY weight IE 60-70% range , just to work on form/keep the feel

GHR 3 x 6


once i feel time is right and hopefully up to a set of 335 x 5 on squat , take 7 day deload and start with Jackm explosive set up (one day of depth jumps/ squat jumps and 1 day of jump PRs) anywhere from 6-12 weeks before i shift into this explosive block

272
Strength, Power, Reactivity, & Speed Discussion / Re: input on my ankle stiffness experiment
« on: March 01, 2010, 11:33:37 pm »
dude the man the myth the legend ::)

273
Basketball / Re: Waveloading mixing RFIs and AREG with Basketball skill work
« on: March 01, 2010, 11:31:37 pm »
yes i am doing it...or trying to..need to stick to it better and i will...ive only kept track of shots once so far perhaps..maybe i should start rating actual gameplay...

274
Strength, Power, Reactivity, & Speed Discussion / Re: Circadian rhythms & Your training
« on: March 01, 2010, 11:29:02 pm »
hmm i dunno i am going to see how/if it does match up, although i was feeling VERY good physically wednesday-friday when it said i was supposed to peak...if i suck the next 2-3 weeks its the biorhythms fault!

275
Strength, Power, Reactivity, & Speed Discussion / Re: Circadian rhythms & Your training
« on: March 01, 2010, 07:55:16 pm »
darqui or anyone else, ever heard of biorhythms?  Thoughts or opinions on them? I know a martial arts guy used to swear by them. And I mean everyone knows there are days your either physical, emotionally, or mentally out of it, and other days when you feel like you can fly. Bet kelly/jack M knows about them this seems up his alley haha. Definitely a pseudoscience but still might be something about them

http://www.facade.com/biorhythm/

http://en.wikipedia.org/wiki/Biorhythm

276
Basketball / Re: Waveloading mixing RFIs and AREG with Basketball skill work
« on: March 01, 2010, 07:23:13 pm »
what i have been trying in terms of waveloading, got it off of Doctorron and kellyB off DB hammer

"Okay, so decided to organize my specific basketball workouts a little better, used kellyB and docotorrons waveloaidng workout idea on a previous thread, I came up with this setup, any thoughts(docotrron) would be much appreaciated

Basic basketball workout structures

1. Stationary and moving ball handling drills, includes multitude of moves/progressions and also a lot of of form shooting/foul shots in between sets, -high effort but not physically intensive 20-40 minutes

2. Shooting spot up, off the dribble, on the move etc. Also include basic moves(step backs pull-ups etc) -Crisp but not overly intense.

3. Triple threat play. Moving and catching the ball. Dynamic triple threat movements and finishes. Also Can include 1 on 1 using only 1-3 dribbles. , -high intensity.

4. 1 on 1, 2 on 2, 3 on 3 etc COMPETING. Getting it done in half court games working on difficult advanced moves and combinations -high intensity no holding back.

5. Full court games(5v5 or 4v4), do this very limited(1-2 times per week until preseason obviously) Play as PG pushing the ball and be the best -High intensive, never hold back in this type of game.


Decided to make it look like this, X being off days (most Saturdays), until spring break, basically introduce, general, focus on one

(17 FEB) 1 2
124
53
X
(21 FEB) 12
3245
214
345
124
531
X
(28 FEB) 1,2
3,4
1,2
4,3
2,1, 4
5,3
(6 MAR) X
1,2
3
1
4
1,2
(12 MAR) 3,2

"

277
Article & Video Discussion / Re: single leg bounding
« on: February 09, 2010, 09:32:58 am »
I just started to  8)

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