Author Topic: AGC's journal  (Read 291683 times)

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AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #210 on: March 30, 2012, 08:35:17 am »
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Track

Warmup/sprints

Bounds: LRLRLRx3x30m, LLRRx2x20m, LLLLx2x10m, RRRRx2x10m

Depth jumps from ~28'': 3x4

Forgot my fucking camera today! So stupid...had to use my phone to film but it's shit quality (which is why I never really used it to film before). I took it fairly easy today on the bounds after last session just trying to get technique right (still needs work). I thought my depth jumps were OK but watching again I kept going forward too much (prob cos I didn't have anything to jump at).

Bounds:
<a href="http://www.youtube.com/watch?v=-PxgoSSVIm4" target="_blank">http://www.youtube.com/watch?v=-PxgoSSVIm4</a>

<a href="http://www.youtube.com/watch?v=Q8kJpQFJwhs" target="_blank">http://www.youtube.com/watch?v=Q8kJpQFJwhs</a>

Depth jumps:
<a href="http://www.youtube.com/watch?v=4mRAYiilqj8" target="_blank">http://www.youtube.com/watch?v=4mRAYiilqj8</a>

Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #211 on: March 30, 2012, 11:34:16 am »
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At least we know one thing ^^^

You look at the ground when you bound and depth jump. If you make an effort to look forward and rebound as soon as you hit the ground you're going to do so much better at both these exercises.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #212 on: March 31, 2012, 02:43:11 am »
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At least we know one thing ^^^

You look at the ground when you bound and depth jump. If you make an effort to look forward and rebound as soon as you hit the ground you're going to do so much better at both these exercises.

Yeah you're right, weird that you don't notice these things until you see them on video. Thanks for the advice!  :highfive:

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #213 on: April 01, 2012, 06:59:44 am »
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Jump session

Several SLRVJ attempts, mostly submax

Few DLRVJs/SVJs

Game of basketball after



AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #214 on: April 02, 2012, 12:32:16 am »
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Rest week

Gym

Extensive foam rolling of quads/hips (hips are really sore, especially left)

Squat (~50% of 1RM): 1x6@50kgs, 3x8@100kgs, 1x8@50kgs (focus on speed)

Calf raise (speed): 3x20/leg@100kgs

UB stuff

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #215 on: April 04, 2012, 08:13:47 pm »
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Track - low intensity stuff

Warmup

3x50m sprints

3 sets of single leg line hops over 20m

3 sets of double leg line hops over 20m

2x40m of 1-2-3- jumps (around 8 jumps total)

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #216 on: April 06, 2012, 07:37:25 am »
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"Gym" (actually backyard at home, gym closed for Easter)

SL calf raises: 3x25@17kgs

Jump squats: 3x9-10@12kgs

Lunges: 3x8/leg@22kgs

Single leg consecutive box hops: 2x6/leg


AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #217 on: April 08, 2012, 11:03:22 am »
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Jump testing

Here's a video of my standing reach measurement (since it fluctuates with shoes/time of day)

<a href="http://www.youtube.com/watch?v=VQKP6ecSchk" target="_blank">http://www.youtube.com/watch?v=VQKP6ecSchk</a>

Best SVJ - 85cm/33.5'' (hit fourth rung, 313cm - 228cm)  :personal-record::
<a href="http://www.youtube.com/watch?v=ei2znSubjWc" target="_blank">http://www.youtube.com/watch?v=ei2znSubjWc</a>


Best DLRVJ - 88cm ~35'' (hit fifth rung, 316cm - 228cm)  :personal-record::
<a href="http://www.youtube.com/watch?v=9UT5kxwtum0" target="_blank">http://www.youtube.com/watch?v=9UT5kxwtum0</a>


I missed filming my best SLRVJ because the memory card filled up as I recorded it and it didn't save (yes I know, very Rip-like lol). It was about the same height as the DL jump (hit the fifth rung) so maybe equal with SL PR. Here's my next best but not as good (the camera slipped a bit but you can see the jump):

<a href="http://www.youtube.com/watch?v=bY0Mk0g6Z_A" target="_blank">http://www.youtube.com/watch?v=bY0Mk0g6Z_A</a>

Pretty happy with the jumps overall, especially since I didn't really have much of a run-up on my deck (as seen in the DLRVJ attempt). Will try to get a proper video of some SL attempts next time.

Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #218 on: April 08, 2012, 11:33:38 am »
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Double leg jumps look great. Man you really went ATG on that standing VJ attempt... :ninja:

In the one leg jump you pre-program yourself to push with the jumping leg... you come in with a bent leg and "push yourself up" instead of using it as a lever but... I mean, your form looks more like you're going to attempt a one-leg bound forward than actually going up.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #219 on: April 08, 2012, 10:10:07 pm »
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Double leg jumps look great. Man you really went ATG on that standing VJ attempt... :ninja:

In the one leg jump you pre-program yourself to push with the jumping leg... you come in with a bent leg and "push yourself up" instead of using it as a lever but... I mean, your form looks more like you're going to attempt a one-leg bound forward than actually going up.

Yeah I see what you mean. I almost think I'm naturally a double leg jumper because I've always had trouble getting SL jumping technique right...

Thinking of moving into an explosive phase now with one jumps/bounds, one pure jump and two gym a week doing less volume, really focus on getting technique down. Just want to try and maintain 1RM squat if possible by doing [low rep + heavy] one day and [high rep + speed] the other.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #220 on: April 12, 2012, 02:14:45 am »
+1
Gym

Squat: warmup, 2x4@110kgs, 2x4@150kgs, 1x4@160kgs

Barbell calf raise: 1x20@110kgs, 2x20@130kgs  :personal-record:

Given that I'm at ~2.5xBW parallel squat now, I'm gonna transition into slightly more max jumps/bounds and less volume on squats. This week's a bit messed up because my gym was closed Mon-Tues. I'll do jumps/bounds tomorrow and jumps only on Sunday. Didn't squat as heavy as past weeks but just getting my body used to doing lower volume heavy squats.

Mikey

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Re: acole14's journal - DUNK OR DIE
« Reply #221 on: April 12, 2012, 09:55:08 am »
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Yeh i hate public holidays and shit coz the gyms always closed and than it messes up your routines coz you got to work around it and train on different days. Your SJV looks sik btw.

Also i was just wondering where abouts you buy your spikes from? If you purchase your spikes online can you hook me up with a website or something. Cheers acole.
"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 #222 on: April 12, 2012, 11:59:36 pm »
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Yeh i hate public holidays and shit coz the gyms always closed and than it messes up your routines coz you got to work around it and train on different days. Your SJV looks sik btw.

Also i was just wondering where abouts you buy your spikes from? If you purchase your spikes online can you hook me up with a website or something. Cheers acole.

Thanks mate! I used to get my spikes from this place in Melb called Runner's World which had a good range and people who actually knew track sprinting and what shoes work best. But it's hard to beat places like Eastbay for price nowadays, got a cheap pair for around $50 with my last basketball shoes.

By the way, I found the perfect pair for you:

http://reviews.nike.com/9191/331037/nike-zoom-matumbo-track-shoe-reviews/reviews.htm

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #223 on: April 13, 2012, 08:41:57 am »
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Track

Warmup

4x50m sprints

LRLRLRx4x30m, LLRRx2x30m, LLLLx3x20m, DLx2x20m

Depth jumps: 2x6@24''

Alt bounds:
<a href="http://www.youtube.com/watch?v=iR19PVWEMmQ" target="_blank">http://www.youtube.com/watch?v=iR19PVWEMmQ</a>

SL bounds:
<a href="http://www.youtube.com/watch?v=X71dXIEjPh4" target="_blank">http://www.youtube.com/watch?v=X71dXIEjPh4</a>

I think my technique is a little better for the SL, have no pain at all from doing them compared to last time. Can still be improved though because I seem so slow off the ground!  :pissed:

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Re: acole14's journal - DUNK OR DIE
« Reply #224 on: April 13, 2012, 11:55:37 am »
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You remind me a lot of myself when I first started doing bounds... I still do them like you do them here when I go LRLRLR but when I do them on the same leg, I can dorsiflex well. You don't dorsiflex at all in either version... that's the thing.

Ask Lance about them... post these videos there, see what he thinks. He knows more about bounding than I am.