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Author Topic: AGC's journal  (Read 297269 times)

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TKXII

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Re: acole14's journal - DUNK OR DIE
« Reply #195 on: March 25, 2012, 10:33:50 am »
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nice you triple jumped too. congrats on squat. I'd say don't be as whimsical as me and try to plan it out. SO if you're doing max bounds now, make sure you drop them wisely if you want to drop them to pursue strength.

ALso when you say you did LLLL x10m, does that imply you did 4 lefts in those 10 m? SImilarly, when you say LRLRLRLR x4 30m, does that mean you did 8 total foot contacts? Important stuff to note imo to track for progress. I can't ait to go bounding next I stopped for like a week.
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"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #196 on: March 25, 2012, 06:42:17 pm »
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Quote from: Avishek on March 25, 2012, 10:33:50 am
nice you triple jumped too. congrats on squat. I'd say don't be as whimsical as me and try to plan it out. SO if you're doing max bounds now, make sure you drop them wisely if you want to drop them to pursue strength.

ALso when you say you did LLLL x10m, does that imply you did 4 lefts in those 10 m? SImilarly, when you say LRLRLRLR x4 30m, does that mean you did 8 total foot contacts? Important stuff to note imo to track for progress. I can't ait to go bounding next I stopped for like a week.

Yeah the way I do the single leg (LLLL) bounds is more for height, so I do about 8-9 bounces over the ten metres. The LLLL just denotes that it's just with left. Same with the LRLRLRLR, just a way of showing it's alternating rather than that I did 8 bounds per 30m (i.e. 3.75m per bound). I can see how it's confusing now  :huh:
« Last Edit: March 25, 2012, 09:00:39 pm by acole14 »
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Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #197 on: March 25, 2012, 07:54:42 pm »
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I use the same nomenclature. Naming LLLL for "only left leg bounds" regardless if I did just two or ten steps. That's just because it's unusual (never used) a LLLL and then suddenly a R in the same bounding exercise. So if I do 4 L then it's all L.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #198 on: March 26, 2012, 01:24:16 am »
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Gym

Foam roll/squat warmup

Squat: 1x6@120kgs, 1x6@150kgs, 1x6@160kgs, 1x8@165kgs  :personal-record:

Barbell calf raise: 3x20@120kgs

UB stuff

I do not know where these squat numbers are coming from  :huh: I was pretty happy with the depth (I'm not going full ATG squat, but decently below parallel), speed wasn't amazing but I wasn't grinding them out 5 seconds at a time either.
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Mikey

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Re: acole14's journal - DUNK OR DIE
« Reply #199 on: March 26, 2012, 03:30:44 am »
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You're getting hell strong at squatting. Probably 1 of the strongest squatters on this forum now.
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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 #200 on: March 26, 2012, 11:30:01 pm »
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Haha maybe, there are some beasts on this forum though.
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Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #201 on: March 27, 2012, 04:19:11 am »
+1
Quote from: acole14 on March 26, 2012, 11:30:01 pm
Haha maybe, there are some beasts on this forum though.

Hey thanks for the compliment!

 :ninja:
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #202 on: March 27, 2012, 05:56:01 am »
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Track

Warmup

4x50m sprints

(Turn your sound down before watching, the trimmer program I use stuffs up the sound for some reason)

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

Bounds: 1xLLLLx10m

Bad session today. I don't know why I started with single leg today, I really fucked the first one up as you can see below (turn sound down):

<a href="http://www.youtube.com/watch?v=-xJpGc3YLi0" target="_blank">http://www.youtube.com/watch?v=-xJpGc3YLi0</a>

I just landed awkwardly on the first bound and knee started hurting (I should have stopped after the first bound). It wasn't anything bad, just felt sore like I'd bruised the kneecap, but it was enough to stop. I'm really cautious with my knees during bounds. I'm thinking maybe because I squat heavy the previous day, my legs are a bit weaker and don't handle the single leg very well. Thinking of maybe switching so I do bounds before weights.
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Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #203 on: March 27, 2012, 08:49:40 am »
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You need to dorsiflex when you bound, which you currently don't. That's why you have knee issues (at least if you always bound like you did here). You kept the ankle extended here and landed in plantar flexion which loads the knee up like a bitch. You need to land with the foot more under you than in front of you and that will also allow you to dorsiflex better.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #204 on: March 27, 2012, 07:10:46 pm »
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Yep, definitely. I had a really bad posture and landing on this one. Will try again next session to correct it.
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #205 on: March 29, 2012, 04:30:36 am »
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Gym

Jump squat: 3x12@20kgs,

Clean: 1x5@40kgs, 2x5@50kgs, 1x5@60kgs

Lunge: 3x6/leg@70kgs, 1x6/leg@50kgs

Calf raise: 3x20@50kgs

Single leg box jump (focus on dorsiflexion): 2x6/leg
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Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #206 on: March 29, 2012, 07:05:01 am »
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Hm... I have a question: how strong are your calves? Can you do something like 3x20x100 kg of calf raises?
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #207 on: March 29, 2012, 07:24:51 am »
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Quote from: Raptor on March 29, 2012, 07:05:01 am
Hm... I have a question: how strong are your calves? Can you do something like 3x20x100 kg of calf raises?

Yep...I did more than that the other day.

Quote from: acole14 on March 26, 2012, 01:24:16 am
Gym

Foam roll/squat warmup

Squat: 1x6@120kgs, 1x6@150kgs, 1x6@160kgs, 1x8@165kgs  :personal-record:

Barbell calf raise: 3x20@120kgs

UB stuff

I think I could even do a lot more. I've also been alternating pointing toes in and out.
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Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #208 on: March 29, 2012, 08:17:35 am »
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Then it's probably a matter of technique (as far as bounding is concerned)
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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #209 on: March 29, 2012, 08:45:36 pm »
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Quote from: Raptor on March 29, 2012, 08:17:35 am
Then it's probably a matter of technique (as far as bounding is concerned)

Yep, I will put up a video of (hopefully) some bounds performed better a bit later for some more critique.
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