Author Topic: AGC's journal  (Read 291863 times)

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T0ddday

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Re: acole14's journal - DUNK OR DIE
« Reply #930 on: April 04, 2014, 11:55:26 am »
0
What was the time of the winner of the heat?  The Internet has done some crazy things to sprinting!  I swear that race looks to me like a bunch of guys running in slow motion.... but with AWESOME front side mechanics!

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #931 on: April 04, 2014, 10:05:26 pm »
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Tuesday: just did bike again (HIIT - 6 secs on, 25 off x 4, 6 sets) and supp exercises

Bike intervals!!! Why did i never think of that? Was it stationary or real biking? That would be extremely useful for winters (when i have nowhere to run).  :highfive:

Stationary with resistance around the top level for the efforts. I really recommend them. They really fatigue your anaerobic system without training the aerobic too much. We prob don't 'ride' over 2km total.

What was the time of the winner of the heat?  The Internet has done some crazy things to sprinting!  I swear that race looks to me like a bunch of guys running in slow motion.... but with AWESOME front side mechanics!

11.31 I think. I does kind of look funny from that angle I guess!

T0ddday

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Re: acole14's journal - DUNK OR DIE
« Reply #932 on: April 05, 2014, 02:56:51 am »
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11.31 I think. I does kind of look funny from that angle I guess!

Wow.  If that's the case then you should be able to drop under 12 seconds in less than a month by just getting in a tiny bit of shape!  Is the angle of the video funny.... because it looks like you are losing by at most 5 meters....  Losing by more than a second and only being 5 meters behind means you are extremely gassed!  That's how the end of a 400m might be... not a 100m!   Your running over 12.3 but coming in at closer to a ~20s pace which means you are no where near your potential.  Guys who run 10.0 always come through in an 8.x pace... Your fitness might not be that good but you should certainly finish at a pace faster than your total time.  Get your coaches to make you throw up a few times and you will be at 11.6. 

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #933 on: April 06, 2014, 04:01:22 am »
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11.31 I think. I does kind of look funny from that angle I guess!

Wow.  If that's the case then you should be able to drop under 12 seconds in less than a month by just getting in a tiny bit of shape!  Is the angle of the video funny.... because it looks like you are losing by at most 5 meters....  Losing by more than a second and only being 5 meters behind means you are extremely gassed!  That's how the end of a 400m might be... not a 100m!   Your running over 12.3 but coming in at closer to a ~20s pace which means you are no where near your potential.  Guys who run 10.0 always come through in an 8.x pace... Your fitness might not be that good but you should certainly finish at a pace faster than your total time.  Get your coaches to make you throw up a few times and you will be at 11.6.

Yeah gauging on how close I seemed to be to the leaders I thought I had run a decent time...but then I saw I'd lost by over a second! Well, great minds alike because the plan for me over the winter to do exactly what you said...hopefully next season I can start running some competitive times. I don't expect to suddenly become a nationals qualifier but just to run at a semi-high level race and not get pumped would be nice. Thanks for the encouragement.

________________

Sat: more bike, slightly longer intervals (15,10,5sec efforts/20-30sec rest x 3 for 5 sets), supp exercises in-between

Sun: No gym training so jumped at the courts. Just kept it at SVJs and few DSVJs. Best SVJ was a slight improvement on last time out, around 33.5''. I'm not surpised as my squat strength has gone up recently. If I could be bothered, I'd go back and compare all my SVJs with approx. 1RM full squat. I reckon it'd line up pretty linearly.

~15 SVJs

5-6 DSVJs

Other low level jumping drills (pogos, few box jumps)

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

BONUS CHALLENGE REQUEST: I'm talking to the basketball bros here (entropy, CHrisM, Raptor etc). See if you can beat my best FT stretch from today (11/12):

<a href="http://www.youtube.com/watch?v=AfHEexP4PUg" target="_blank">http://www.youtube.com/watch?v=AfHEexP4PUg</a>

I'm guessing this will go down pretty easily, not bad though given I haven't shot a basketball consistently for nearly 12 months.

Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #934 on: April 06, 2014, 09:19:56 am »
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Google (66.249.64.243)   04:02:05 PM   Viewing acole14's profile.

On my site, haha :P

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #935 on: April 06, 2014, 11:37:24 pm »
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Google (66.249.64.243)   04:02:05 PM   Viewing acole14's profile.

On my site, haha :P

Sorry man, I have no idea what you're talking about!

Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #936 on: April 07, 2014, 08:33:40 am »
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Nothing, some google bot was viewing your profile on my forum :D

See, you're a very important member of it!

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #937 on: April 08, 2014, 10:16:20 am »
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Nothing, some google bot was viewing your profile on my forum :D

See, you're a very important member of it!

Haha, weird. How's the site going btw? You doing anything to promote it on yt or anything?

Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #938 on: April 08, 2014, 02:11:12 pm »
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I'm currently working on writing some more articles about the one leg jump. The only advertising I'm doing is to comment using "insane-athletics" on youtube on dunk videos, and to post my articles on several dunk-related groups, and on my page.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #939 on: April 08, 2014, 10:03:09 pm »
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I'm currently working on writing some more articles about the one leg jump. The only advertising I'm doing is to comment using "insane-athletics" on youtube on dunk videos, and to post my articles on several dunk-related groups, and on my page.

Yeah that sounds like the best way to do it. I'm interested to see how it goes. You've got some solid articles there btw  :goodjobbro:

Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #940 on: April 09, 2014, 04:53:57 am »
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Thanks man. The thing with my articles is that they aren't "backed up" by science in the traditional sense. They're just what I learned over time from experience and what I extrapolate through (my) logic. I don't have references to point to etc after I write an article.

So it's more like broscience, but hopefully they do make at least some sense. I think at least they're a different "kind" of writing... I tend to write about stuff that you can't really find anywhere else, about small details that aren't usually discussed etc. That's the way I approach it.

And being an overanalyser, that's easy for me to do.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #941 on: April 13, 2014, 05:07:01 am »
+1
I got a double whammy eye infection+cold/flu-like symptoms at the start of this week so training was pretty weak. But my foot is still being rather slow to get to 100% and I've been shut down for the season anyway (was only this week left so no big deal). If I have one weakness it's that I'm always getting eye infections. Before 2011 I had never got one, but since then I have probably got 1-2/year. Also, my immune system goes a bit overboard when I get them and they're usually accompanied with a cold. Really fun stuff  :wowthatwasnutswtf:

And yeah, my foot is still pissing me off. I trained Thursday and tried a warmup lap but it was bugging me still when I tried to stride out/forefoot strike. Inflammation is taking a while to clear. But it is progressing. Have to be patient with it. It's just annoying to go from limping the day after to walking fine the next day after, but then two weeks where it just slowly improves. I haven't taken any NSAIDs for it yet, am going to the physio tomorrow and will see what he recommends. I can jog lightly, do SVJs, DSVJs, shoot around, and lift without issue. Can do drills but it hurts a bit before going away once I'm warm. Haven't bothered trying sprinting yet.

Jumps/gym:

Dynamic warmup

6 SVJs

6 DSVJs

2hrs later

Gym warmup

Squat: 1x3@120kgs, 1x2@120kgs, 1x1@125kgs, 1x2@125kgs, 1x1@130kgs, 1x2@130kgs, 1x3@125kgs

In-between: ham/core supp exercises

Bench: 1x5@85kgs, 1x3@90kgs, 1x2@92.5kgs, 1x1@97.5kgs, 1x1@100kgs, 1x3@80kgs

In-between: ham/UB supp exercises

I probably did a bit much today but there's a slot Sunday 8AM-10AM where the court is free and it's always empty. I have gym afterwards so recently I have just done one or the other, but given we've just been lifting only on Sundays lately, thought I would double up. Felt OK, I hadn't squatted in a little while and was still feeling a little sick so just did what another guy did. I tried all the reps full paused to make up for it, pretty tough.

The jumps: ~33'' for my best SVJ, and I swear I had one really good DSVJ where I could wrap all fingers around rim (~34'').....but of course I missed filming it! Oh well. The rest were around SVJ level. No running jumps obv.

<a href="http://www.youtube.com/watch?v=7H0ZRN2W4BY" target="_blank">http://www.youtube.com/watch?v=7H0ZRN2W4BY</a>

The next three weeks are very light (gym stuff only I think), then we start doing the winter program. Will have to wait for the details to see how I can fit in jumps. There are a lot of jumping drills apparently so that could be good. Wait and see.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #942 on: April 17, 2014, 10:28:59 am »
+1
Gym:

6 min row warmup, warmup exercises

Power clean: 1x3@75kgs, 1x1@77kgs, 1x2@77kgs, 1x1@80kgs, 1x2@80kgs, 1x1@85kgs, 1x3@70kgs

In between: supp core/ham exercises

Bench: 4x5@75kgs

In between: lat pull, calf raises

Vid of 85kg PC (sorry for the shitty quality):

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

Not the best form still but the weight did not feel challenging, Need to dip down a bit more under the bar, and more elbow/shoulder flexibility to catch it on the chest better.

Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #943 on: April 17, 2014, 11:42:35 am »
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It looks like your arms are bent at the elbow... maybe you could improve onto that and keep them straight up until the time is right to really explode into the rep.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #944 on: April 20, 2014, 06:08:29 am »
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It looks like your arms are bent at the elbow... maybe you could improve onto that and keep them straight up until the time is right to really explode into the rep.

Yeah I noticed that. I really am just bicep curling the weight up atm. I thought the coach would be more strict on me but he's happy if the weight is going up in a non-dangerous way (i.e. no rounded back) whilst I'm slowly putting it together. I know what I should be doing, just a matter of repetition.