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Messages - Coges

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1
Was informed today im expected to play the 4 position. This is not great news .. i was prepping to play as a lean athletic 85kg. Not sure I can even play as a PF without being undersized. Any advice?

What's the general competition like at the 4? When I've played the 4 and 5 are still relatively short (6-6'5) so being a lean 85 would not be so much of an issue. If you're looking at the 6'6-6'9 range then yeah you might need some more cushion for the pushin

Not that much taller than that. But most guys would be 90-110kg range and average around 95kg i'd say. Also im pretty bad at pushing ppl out, i know that's prob a leverage thing .. but it could be my upper body being too weak. Dont have a clue what im doing in the post either lol.

imo boxing out is all leg and hip strength so you should be golden. If you get your leg across in front of them and push your hips (bum) back into them they simply can't jump over you. I normally play at 90kgs and I just go super aggressive on the boards. It's surprising how many guys just expect to be able to get rebounds.

Post play sucks. First thing is most guards hate giving it to you in the post so that's the biggest battle. You only really need 2/3 moves max though. A turn around jumper, a drop step and then a turn and face move. I like the turn and face then either a straight up bank shot or the pump fake 1 dribble lay-up/dish. A guy I used to play with had the best drop step spin. 9/10 he would go baseline with 1 dribble and finish over the help. I'm making it sound way more simple than it is though haha.

2
16/01/18
PM- netball game. Tons of cutting, sprinting and jumping. Did some jumps after the game and although svj is only about 22-23 my left leg SLRVJ was up around 30 which felt great.

17/01/18

1pm
Spent 2 hours bouldering with a couple of friends. I can see why people get addicted to this. Great combo of puzzle solving, strength and flexibility. Hands and wrists were pretty fried after this.


8pm
J Curl- sets of 5
12, 20, 25, 27.5, 30
Hanging Leg Raises- knees bent on way up and straight on way down-
5x5 - these sucked more than I can explain

Circuit-
cross bench pullover- 6 x 10, 10 x 10, 15 x 10
DB Trap 3 raise- 3.5 x 10, 5 x 10, 6.5 x 10
DB seated ex rotation- 3.5 x 10, 5 x 10, 6.5 x R6, L7

Stretch- standing pike x 2min, seated pancake x 5min

Body felt golden after the stretching. Also ate a ton of food today which may or may not have helped haha.

3
Was informed today im expected to play the 4 position. This is not great news .. i was prepping to play as a lean athletic 85kg. Not sure I can even play as a PF without being undersized. Any advice?

What's the general competition like at the 4? When I've played the 4 and 5 are still relatively short (6-6'5) so being a lean 85 would not be so much of an issue. If you're looking at the 6'6-6'9 range then yeah you might need some more cushion for the pushin

4
Progress Journals & Experimental Routines / Re: 2019 Vert Comp
« on: January 16, 2019, 07:42:16 pm »
Good job for actually testing. I'm not game to test in case it's too depressing. Ha

Haha I was there so I had to. 22" is pretty depressing though but it's always been that depressing for me.

5
Progress Journals & Experimental Routines / Re: 2019 Vert Comp
« on: January 16, 2019, 07:59:35 am »
I tested standing vert tonight. Fingers about 2" over a 10ft rim which gives me a 22-23" SVJ. SLRVJ was a bit better and I was getting mid wrist touch on the rim (with ball) so closer to 30" on that side.

6
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 16, 2019, 07:57:57 am »
You can't beat the basketball bug haha.

This exercise looks awesome:


Sounds like your body is responding well to the training. Being pain and ache free is a great feeling.

Haha I'm not sure I'll ever shake it. Probably not a bad thing either. My old man played till he was mid-late 50's at least. That gives me another 20 years.

It's really surprising. Played the social netball game tonight and the body pulled up great. Threw down a few one handers afterwards too which were pretty easy.

Also one huge thing that I forgot to mention is that I tore my right hip flexor back in 2007/8 at a hapkido grading and have re-injured it a few times since and it's never been the same. I have always kicked through pain in that area. 2 weeks in and I'm throwing kicks without pain. I think this is obviously what my body needed right now. Pretty stoked for what's to come.

7
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 16, 2019, 03:38:00 am »
So I'm in my 4th week following the ATG coaching program. https://www.instagram.com/athletic_truth_group/ Wanted to give it a good shot before saying anything. Here's the reasoning and the review so far:

- I'm paying for it- main reason is I would routinely spend at least 10 hours a week reading fitness shit. Not even for my own programming but something I might "want" to do in the future. Also, I am hopeless with programming. I know enough to be dangerous to myself but can never decide on what to do and what not to do. The last few weeks I have spent next to no time reading fitness shit and have spend more productive time reading other shit. Anyway if I only work for one of those hours that I would spend reading fitness shit then it more than covers the cost of $50 pm.

- My body was almost at breaking point. Back, hips, knees and feel/ankles routinely felt like shit. Heavy deadlifting has done wonders for my back. Heavy squats...eh idk. Aside from some light lower back pain related to tight hip flexors I've had no knee pain the since I started. Legit no pain at all. During my 10 minute run yesterday- zero pain in the knees or ankles. I'm 39 in 4 months and this is a good sign for me.

- I had about a 45 min chat with Ben (@kneesovertoesguy) before I committed. Seriously nice dude and he reviews footage of all lifts to ensure the form is correct and will give you the ok to progress to a harder variation. He's pretty passionate about what he's doing and it really comes through in the coaching. From where I am right now there is so much room to progress which is pretty cool.

- From the looks of the IG accounts you could be convinced they don't really lift heavy and the probably don't in the traditional sense. They still do heavy deadlifts and bilateral squats but mainly focus on single leg movements.

- I'm going back to playing ball (again hahaha) and I have had the same conversation for what seems like the last 10 years. I seem to have pretty good vert but just can't put those forces through my knee at speed. A large element of of the training is building that strength and resiliency through the knee. All up there's some really interesting concepts to his training. One of them being to develop equal jumps through all plants and take offs. Wonder if I can touch the rim off my right foot haha.

Summary- yet to see any negatives. Body feels good. Going out for some jumps tonight after training today so will see how we go.

Also, there's footage of him dunking on YouTube from about 7-8 years ago and his dunks are a lot like mine. Baby dunks. Now, not so much.

8
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 16, 2019, 02:52:48 am »
15/01/19

Seated good morning- sets of 5- +20, +25, +30, +35, +40
Garhammer Raise- sets of 5-10- bw x 6, 5, 5, 6, 5

Feet Elevated Ring Rows- bw x 12, 10, 10, 6, 6
Ring Dips- bw x 4, 4, 4, 1, 2

Incline Bench (fat gripz)- 50 x 5, 5, 5
Banded Pull Apart- red band x 10, 10, 10


16/01/19

Circuit

Deadmill- 30s sprint x 5
Split Squat- sets of 5- bw, +12, +20, +32, +45  :personal-record: half bodyweight
Calf Raise- sets of 5- bw, +6, +10, +16, +20

Stretch.

9
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: January 16, 2019, 01:10:00 am »
should i run this race on sunday (jan 20)? (naples half, daily news half, a top 10 half in the US)

half marathon @ ~45-55F, ~21mph wind, 90% chance of rain......

could be some awful fun.



Yes. Yes you should.

10
Progress Journals & Experimental Routines / Re: 2019 Vert Comp
« on: January 14, 2019, 08:07:56 pm »
Just edited the first post and will keep the running tally there. When you do test your vert just state what kind of jump it was and I'll update the post.


11
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 14, 2019, 07:58:29 pm »
14/01/19

Circuit-

Deadmill- 60s backwards x 5
Reverse Step Up- sets of 20- bw, +10, +12, +16, +20, +25
Seated Tibialis Raise- +5, +10, +15, +17.5, +20

10 min run- 1.7km (first run in ages)

Stretching- 5 mins each position
standing pike, seated piriformis, pancake, couch stretch


12
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 13, 2019, 09:30:44 pm »
So didn't train Thursday last week. Did train Friday though. Which was:

11/01/19

1A)Deadmill-
20s sprint/40s backwards pedal
1B) Bottom 1/4 squat- sets of 20
bw, +6, +10, +15, +20

2)Nordic - lots of negatives and half reps here
3 x 10 @ bw

Doneski.

13
Progress Journals & Experimental Routines / Re: Party's Over!
« on: January 13, 2019, 09:06:33 pm »
Training-
No Updates

Career-
I've applied to join the Australian Army on a part-time basis (Army Reserves) as infantry. I have a YOU session scheduled for Monday 21st January at 10 am where I'll have a medical assessment, psychological interview and an army interview. If I pass the interview I'll have to take a fitness test, which is a piece of piss (15 pushups, 45 sit ups & 7.5 beep test) and then get sent off for a training camp interstate for 5 weeks.

The reason I applied for the Army Reserves is because I want to keep my civilian job but I want to serve my country and learn new skills. In other developed countries, such as Greece and South Korea all civilians have to undertake military service for 12 months. Although, war and invasion in Australia is unlikely I want to be able to protect my family and country if required.

Good on you mate. Solid move. I would love to do something like this- Army, Police, Fire, etc but with kids I just can't bring myself to do it. Good luck with everything.

14
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: January 10, 2019, 06:40:34 pm »
Had a stomach bug on Tuesday and haven't trained since. Felt pretty good yesterday but just hit an hour of stretching to ease my way back into it.

Will train today though. Feeling pretty good.

15
Progress Journals & Experimental Routines / Re: 2019 Vert Comp
« on: January 10, 2019, 06:21:54 pm »
i'd love to be in.. but i think i'm out. lol. :ninja:

i love the idea of a 2019 vert comp thread tho. a competitive thread is a great. :headbang:

Mate I reckon a couple of sneaky jumps would see you do quite well...

tbh, i bet it would. that's what's crazy. all of this running has me feeling so springy/powerful. sometimes i jump up onto the curb and such, or over a small railing, or over that snake several months ago (lol), and i feel so good, almost dunk level. obviously don't have that peak power anymore, but running has definitely kept that spring going. getting some of that jump specific power back would just require actual jump sessions. would be cool to do long light runs with "strides" but instead, jumps. imagine slow quarter mile recovery laps with a L-SLRVJ every lap, going at a vertec (that sounds pretty fun lmao). all of this sounds kind of "steepler" ish.

for a while now, i've been interested in potentially jumping on grass.. :ninja: i wouldn't jump on hard courts anymore, or even indoor gyms. but i really do love springy grass. would be cool to buy a vertec and get some jumps in eventually. dragging it out there would suck tho. hah.

for now, i'll just spectate. 8)

:D :ibjumping:

#2019vertcomp !!

Just out of interests sake maybe do a few tests. Once a month or something. Just to see where you are?


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