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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #1215 on: August 18, 2016, 11:40:09 pm »
0
So yeah did Gym 1 on Wednesday mostly as written except just doing 1-step weighted jumps after ADE warmups, then working up to 5x110kgs without a box just to see where I'm at. Yesterday did track 1, threw a 7.26 kgs shotput (16lbs) about 11-11.5m (36-37ft) on my best one (out of 10 total). I really love this exercise. In the first year of group training we did these a lot with medicine balls on the basketball court over winter. Last year we didn't get to do any because of lack of court booking. I don't know if throwing a smaller shotput is easier than a bigger medicine ball of the same weight though.

*Adarq, I remember awhile ago you mentioned writing some forum code so it's easier to log workouts? I for one would greatly appreciate that. The main reason my daily session logging has fallen off in the last few years is just the time to write it up, and my previous workout isn't usually on the same page to copy/paste from.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #1216 on: August 28, 2016, 08:30:17 am »
+2
OK so I found another new gym as the most recent one I posted didn't actually turn out to solve many problems: the bands didn't fit the squat rack in the end (too loose) and the group fitness area's ceiling was about 8 feet, so couldn't really jump there. But luckily the new place has a court that is pretty ordinary but on the plus side it's less heavily booked on w/e's, and it also has a little outdoor crossfit area that has a target and enough space to do RVJs. It also has a decline bench! Just no bands, even though it has attachments for them on the rack.

I've pretty much been following the program except that I haven't been doing a full jumps session, mostly just mixing in the jumps before gym. Also for the squats I've been doing a 5x5 without the box to build up my strength for a bit, still pretty weak. Then doing box squats for the other session.

I did track yesterday and measured some of my jumps:

Broad: 2.80m (all-time best non-spikes: 2.92m)
5xDL: 13.80m (15.30ish)
5xL: 12.80m / 5xR: 12.45m (about a metre off)
10xLRLR: 26m (27.80m)

These were probably around 95% effort. Here's some unweighted jumps I did today. Atm I'm mostly doing the 1-step DL jumps, some SLRVJs with SVJs and DSVJs for warmup:

<a href="http://www.youtube.com/watch?v=Cpg4ZvEI6ZU" target="_blank">http://www.youtube.com/watch?v=Cpg4ZvEI6ZU</a>

I won't jump here all the time as it's hard to get a gauge on the height but it's a good backup. I'll try and measure the wall and all that but will jump at the court when possible just because it's easier to see the height against a ring. My highest touch was maybe about ~34''. Camera's at ground level, hard to say because my legs were bent.


« Last Edit: August 28, 2016, 06:32:40 pm by acole14 »
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adarqui

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Re: acole14's journal - DUNK OR DIE
« Reply #1217 on: August 28, 2016, 10:18:31 am »
0
Quote from: acole14 on August 28, 2016, 08:30:17 am
OK so I found another new gym as the most recent one I posted didn't actually turn out to solve many problems: the bands didn't fit the squat rack in the end (too loose) and the group fitness area's ceiling was about 8 feet, so couldn't really jump there. But luckily the new place has a court that is pretty ordinary but on the plus side it's less heavily booked on w/e's, and it also has a little outdoor crossfit area that has a target and enough space to do RVJs. It also has a decline bench! Just no bands, even though it has attachments for them on the rack.

I've pretty much been following the program except that I haven't been doing a full jumps session, mostly just mixing in the jumps before gym. Also for the squats I've been doing a 5x5 without the box to build up my strength for a bit, still pretty weak. Then doing box squats for the other session.

I did track yesterday and measured some of my jumps:

Broad: 2.80m (all-time best non-spikes: 2.92m)
5xDL: 13.80m (15.30ish)
5xL: 12.80m / 5xR: 12.45m (about a metre off)
10xLRLR: 26m (27.80m)

These were probably around 95% effort. Here's some unweighted jumps I did today. Atm I'm mostly doing the 1-step DL jumps, some SLRVJs with SVJs and DSVJs for warmup:

<a href="http://www.youtube.com/watch?v=Cpg4ZvEI6ZU" target="_blank">http://www.youtube.com/watch?v=Cpg4ZvEI6ZU</a>

video is priv8!

Quote
I won't jump here all the time as it's hard to get a gauge on the height but it's a good backup. I'll try and measure the wall and all that but will jump at the court when possible just because it's easier to see the height against a ring. My highest touch was maybe about ~34''. Camera's at ground level, hard to say because my legs were bent.



that looks like a pretty good jump.. nice!
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #1218 on: August 28, 2016, 06:34:42 pm »
0
Quote from: adarqui on August 28, 2016, 10:18:31 am
video is priv8!

D'oh! Fixed.

Quote from: adarqui on August 28, 2016, 10:18:31 am
that looks like a pretty good jump.. nice!

Thanks mate!
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #1219 on: September 10, 2016, 10:15:25 am »
+1
Been able to string together a couple of weeks now mostly as written, with the big exception still being no bands, and intermittent vest use. I try to wear it as much as possible but some sessions (particularly track) I've been quite sore so have been selective to try and preserve myself through this volume phase. Injury-wise holding up OK, right achilles is a bit sore when I plantar flex my foot, but nothing too bad. Today I did some jumps at the wall again, I feel like I'm getting a bit higher here. During the week I'm trying to jump at 10' a couple of times in the vest and am hitting 34''+ pretty consistently unweighted. Haven't properly tested for awhile but might be doing that soon.

This wasn't my greatest jump lately (a bit slow) but not a bad one:

<a href="http://www.youtube.com/watch?v=2lXkitdy8Og" target="_blank">http://www.youtube.com/watch?v=2lXkitdy8Og</a>



I remember reading a bit of discussion on Nick Ross's pronation on his SLRVJ: I don't seem to pronate much at all, which is good I guess, but then I don't jump as high!


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adarqui

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Re: acole14's journal - DUNK OR DIE
« Reply #1220 on: September 17, 2016, 11:46:16 am »
+1
Quote from: acole14 on September 10, 2016, 10:15:25 am
Been able to string together a couple of weeks now mostly as written, with the big exception still being no bands, and intermittent vest use. I try to wear it as much as possible but some sessions (particularly track) I've been quite sore so have been selective to try and preserve myself through this volume phase. Injury-wise holding up OK, right achilles is a bit sore when I plantar flex my foot, but nothing too bad. Today I did some jumps at the wall again, I feel like I'm getting a bit higher here. During the week I'm trying to jump at 10' a couple of times in the vest and am hitting 34''+ pretty consistently unweighted. Haven't properly tested for awhile but might be doing that soon.

This wasn't my greatest jump lately (a bit slow) but not a bad one:

<a href="http://www.youtube.com/watch?v=2lXkitdy8Og" target="_blank">http://www.youtube.com/watch?v=2lXkitdy8Og</a>



I remember reading a bit of discussion on Nick Ross's pronation on his SLRVJ: I don't seem to pronate much at all, which is good I guess, but then I don't jump as high!



jump looked pretty good. lol @ the landing though.. ;0

ya i don't think we'll see his level of pronation among most hj'rs (in basketball shoes) but i could be wrong.. his is a bit excessive i imagine. I also imagine most hj'rs have a bit more pronation than non-hj'rs because of all of the training/competition they do in spikes which really rocket them onto their big toe from that "side plant" during the SLRVJ.

remember this excellent video?

<a href="http://www.youtube.com/watch?v=erpcFM8mOxw" target="_blank">http://www.youtube.com/watch?v=erpcFM8mOxw</a>

some dope slow mo's in there.



also, that weird "blip" in your videos is probably the autofocus.. not sure if i mentioned it before. I fixed it for my phone by changing it from auto-focus to manual-focus. That seemed to do the trick for me.. /2cents
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #1221 on: September 18, 2016, 05:22:43 am »
+1
Yeah sometimes it's easier to just fall backwards rather than try to save myself. It's because I'm so glute-dominant now I keep rotating backwards lol. Good tip on the auto-focus, been annoying me that it keeps doing that right at the jump.

Yeah spikes do change the equation a bit I'd imagine. The pronation<-->injury relationship is a hard one because it's heavy on variables, all I know is you have to be damn strong and well-trained to be able to hold that near-45deg angle of the ankle and shin as Holm does@5:47. Crazy.
« Last Edit: September 18, 2016, 05:24:26 am by acole14 »
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #1222 on: September 18, 2016, 09:11:09 am »
+4
So I've done about 4 solid weeks of the program now. Body is getting pretty beaten but overall not so bad. This is bits of a track session I did today. I decided to run just the amateur comp this summer but won't change my training at all. T0ddday's program has me doing plenty of stuff that'll benefit 100m and jumps etc, but still focused on vertical jump and power and all that. Just competing because it's fun mostly - and (jinx incoming) I think I should run a bit faster this season. It's always dangerous to assess your performance when you're training and running by yourself, but I definitely feel better in my sprinting technique and also the way I've done the 'off-season' is very different to last year's approach. I'll start filming some sprints once daylight savings ticks over and I get back into spikes for these sprint sessions.

<a href="http://www.youtube.com/watch?v=qfdp1LsCaCA" target="_blank">http://www.youtube.com/watch?v=qfdp1LsCaCA</a>

I hadn't filmed any track stuff mainly due to weather but also just got a tripod that makes framing stuff a lot easier. The shot tosses are around 12m now. It's hard to get lots of good reps in because there's a  basketball ring behind the camera and it's usually swarming with people. Hard to fling a 7.3kg projectile blind with the thought of nailing someone in the head. It actually nearly happened once when I was practicing shotput here a few years ago - some footy team was doing drills on the court and a guy who was late ran across the ring as I was about to throw with my back to him. Missed his head by about a metre. Closest I've ever come to seriously hurting someone.

The jumps are a bit difficult atm just because it's usually wet and slippery on the runway. Best broad jump was 2.8m, best standing triples are about 8m (video one was just warmup), 5xDL bounds 14m and I also did 10xLRLR bounds of about 26m.
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undoubtable

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Re: acole14's journal - DUNK OR DIE
« Reply #1223 on: September 18, 2016, 09:28:22 pm »
+2
Nice man! looking forward to seeing you outperform yourself. One of the most important things for me when training sprints alone was video timing to keep me motivated (or stopwatch for longer runs). Its not the easiest thing and you have to get creative but it can be very rewarding. Best of luck!
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #1224 on: September 19, 2016, 12:02:15 am »
+1
Quote from: undoubtable on September 18, 2016, 09:28:22 pm
Nice man! looking forward to seeing you outperform yourself. One of the most important things for me when training sprints alone was video timing to keep me motivated (or stopwatch for longer runs). Its not the easiest thing and you have to get creative but it can be very rewarding. Best of luck!

Thanks man!
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Mikey

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Re: acole14's journal - DUNK OR DIE
« Reply #1225 on: September 19, 2016, 01:56:52 am »
+2
It's definitely a lot easier training when you've got something to work towards. By competing in amateur comps it gives you a purpose and also gives you objective feedback (times) of how you're travelling. Good luck for the season and bring on the warmer weather  ;D
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"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #1226 on: September 19, 2016, 08:54:18 pm »
+1
Quote from: Mutumbo000 on September 19, 2016, 01:56:52 am
It's definitely a lot easier training when you've got something to work towards. By competing in amateur comps it gives you a purpose and also gives you objective feedback (times) of how you're travelling. Good luck for the season and bring on the warmer weather  ;D

Thanks mate! I figured it was the best way to have an objective gauge of ability without injury risk of bball (definitely not the cheapest way though, AthsVic summer rego is $225 this year for 12 comps, of which you lose 1-2 per season due to heat  :o).
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #1227 on: September 19, 2016, 09:03:14 pm »
+2
Well, I ended up playing ball last night to fill in, body felt OK so decided to just have a bit of fun and not try too hard. Well pre-game I was amped AF and really felt springy. Am happy to say I finally threw a jam down! Was feeling so good I also got a sick reverse and windmill as well as a lob dunk!

<a href="http://www.youtube.com/watch?v=CTgRruIo6PM" target="_blank">http://www.youtube.com/watch?v=CTgRruIo6PM</a>

In all seriousness though, I got there and saw the ring was low so I just got in and did a few dunks cold before they lifted them for the game, which is why they look awkward haha. I wish I could move the rings myself. I always thought practicing dunks at say 9-9.5 feet would be really handy.

The game was fine, didn't do anything crazy, and we lost a close one. Guy on our team popped his shoulder out briefly on a rebound contest  :huh:
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adarqui

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Re: acole14's journal - DUNK OR DIE
« Reply #1228 on: September 19, 2016, 10:42:41 pm »
+1
dammit .. i was reading shit about reverses and windmill lobs then saw the video..  acole :trollface:

loved your other video though, movement was looking niiice.



Quote
there's a  basketball ring behind the camera and it's usually swarming with people. Hard to fling a 7.3kg projectile blind with the thought of nailing someone in the head. It actually nearly happened once when I was practicing shotput here a few years ago - some footy team was doing drills on the court and a guy who was late ran across the ring as I was about to throw with my back to him. Missed his head by about a metre. Closest I've ever come to seriously hurting someone.

s/hurting/killing ... crazy. that's what I was thinking when I saw your vid and heard the basketball stuff nearby.

i'd be worried about that.. maybe yell "fore!!!" or something.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #1229 on: September 20, 2016, 02:23:31 am »
+1
Quote from: adarqui on September 19, 2016, 10:42:41 pm
dammit .. i was reading shit about reverses and windmill lobs then saw the video..  acole :trollface:

loved your other video though, movement was looking niiice.



Quote
there's a  basketball ring behind the camera and it's usually swarming with people. Hard to fling a 7.3kg projectile blind with the thought of nailing someone in the head. It actually nearly happened once when I was practicing shotput here a few years ago - some footy team was doing drills on the court and a guy who was late ran across the ring as I was about to throw with my back to him. Missed his head by about a metre. Closest I've ever come to seriously hurting someone.

s/hurting/killing ... crazy. that's what I was thinking when I saw your vid and heard the basketball stuff nearby.

i'd be worried about that.. maybe yell "fore!!!" or something.

Haha! Next time it'll be the real deal.

Yeah if there's a big group I usually go and tell a few of them what I'm gonna do but it's still stressful. They're almost always international students and sometimes it's hard to tell if the message has been understood, but once I start doing it they usually stay well clear.
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