Author Topic: AGC's journal  (Read 294870 times)

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Raptor

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Re: acole14's journal - DUNK OR DIE
« Reply #945 on: April 20, 2014, 03:06:38 pm »
0
Yes ^^^

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #946 on: April 25, 2014, 07:50:05 am »
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We had the week off over Easter. Went for a jog with some sprints mixed in on a grass oval on Sunday. Foot felt a bit sore initally but got better. Felt OK afterwards. Diclofenac didn't do much, but it's getting there anyway. I went to the physio again and he did more work on my calves. I think a lot of the nagging problems I've had lately are linked to tight calves. I work on them every night but just self-massaging them, haven't been foam rolling because it's awkward and I felt it wasn't doing anything. But I have been foam rolling them hard the last week or so and I think they actually respond better to that than self-massage. Will keep it up. For the record, my problem areas that pop up during high-intensity sprinting/jumping work (e.g. last few months) are:

- Tight lower back --> piriformis --> work with hockey ball and rumble roller every night

- Tight calves --> shin splints, plantar fasciitis --> roll calves hard with rumble roller, feet with softball

- Knee issues --> haven't been bothering me lately (knock on wood) but make sure hams/glutes are firing and not too much jumping in short periods.

Gym:

5 min row

Power cleans: 10@50kgs, 5@70kgs (just practicing form)

Squat: 1x6@60kgs, 1x5@80kgs, 1x5@100kgs, 1x5@120kgs

In between: usual supp ham/core exercises

Bench: 4x10@70kgs (failed last rep of last set, burned out)

In between: back/shoulder

BW: 78.5kgs

Just a do-whatever-you-want session. There's gym on Sunday then we have the whole week off until the following Sunday. That's when we start the Winter program. I only know what's happening for the first month or so:

Monday: Off

Tuesday: Track - drills and tempo

Wed: BW weights (lots of pushups, situps, chinups, pullups  :huh: - might struggle here initially)

Thursday: Same as Tuesday

Fri: Pool or Off

Sat morn: Hill sprints

Sun morn: Basketball court - med ball throws and JUMPS !!!  :ibjumping:

It'll change to gym work and track stuff after this. There's also 4 weeks of plyos in there somewhere. The cool thing is we book out the indoor basketball court on Sunday for an hour to do medicine ball work and low level jumping drills. I will plan to do some rim jumps before the session as well. There's a lot of low-intesity running so I have to make sure I'm healthy going in. Will be paying attention to all my issues as listed above. I'll also be interested to see how I go with little gym work for awhile.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #947 on: April 26, 2014, 09:06:34 am »
+2
Did a bunch of jumps today at 10'. Had a small improvement on SVJ, touched around 4'' up hand for ~34'', not bad, only an inch or so off PR levels. I wish I could say the same for other jumps. Tried one SLRVJ at full speed but foot said no.

<a href="http://www.youtube.com/watch?v=5x4ndgE__FE" target="_blank">http://www.youtube.com/watch?v=5x4ndgE__FE</a>

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #948 on: April 30, 2014, 10:50:47 pm »
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Went to the gym Sunday and last night (Wed) during this rest week. Did 4x10@85kgs Sun and 4x10@90kgs Wed for squat, both fairly easy. Foot is nearly there, I did the active warmup and stride-throughs last night and while it did hurt a bit near the end, it feels better today. I've noticed when I bend the toes back and rub along the medial arch it feels like bubble wrap. Heaps of adhesions there I guess. Getting a massage tomorrow then Sunday is the start of the winter training program.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #949 on: May 04, 2014, 04:59:10 am »
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Basketball court:

Warmup shootaround

5-6 DSVJ dunks on a bent ring (estimating around 9'8''-9'9'' range)

Court session:

Warmup jogs, skips

Dynamic warmup drills

Skipping: 5x20sec skips - regular, high knees, alternating single leg, straight leg bounds

Med ball throws: Overhead x 6, forward x 6, 2x25 crunch throws, 2x15 twists

2x5 DL bounds for height, 2x5 for dist, 2x20m LRLR bounds

Stretches, static holds etc.

Few more dunks afterwards

BW: 78kgs

This was a fun session. There's lots of good stuff in it. Eventually we also work in more hurdle hops and other jumps. There was a ring that's obviously been jammed on a bit and was able to throw down a two-hander off drop step pretty well. I don't know how high I was getting but damn it felt good just to dunk something. Even though the ring was a bit lower it was still cool. If I could get whatever the difference is between the ring and a 10' ring on my DSVJ I could get a (weak) two hander - fuck that would be sweet!

Got jealous of the taller guys as usual jamming off the bounce on 10'. There's one guy in particular who's such a 'weird' athlete. He has barely any muscle on his legs but he is just a freak power athlete. He can jump effortlessly off one and two legs. Always wins the jumps testing and jumped >13m in his first triple jump comp a few weeks ago. He's fast too, runs awkwardly but the coach says he's got the second fastest 0>30m of anyone he's ever coached (30+ years of coaching).
« Last Edit: August 28, 2014, 10:22:32 pm by acole14 »

LBSS

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Re: acole14's journal - DUNK OR DIE
« Reply #950 on: May 04, 2014, 09:44:15 pm »
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that guy can go jump in a lake.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #951 on: May 07, 2014, 10:32:36 pm »
0
that guy can go jump in a lake.

Yeah he sucks.Damn these naturally gifted athletes with their awesome genes and optimal biomechanical leverages!

__________

Tues:

1200m jog, dynamic warmup

100m marching drills with ankle weights x 5

4x60m 80-85%

Cool-down UB weights

Wed:

Warmup

1200m time trial - 4m50s (last  :huh: )

Circuit work:

Pullups: max

Situps: 25-30

BSS: 1x15/leg@15kgs

Dips: max

Leg overs with side twist: 15

Clawing drill: 15/leg

SL quarter squats: 15/leg@15kgs

Ring pullups: max

DB squats: 15@15kgs

Pushups: max

V-situps: 10

Fartleg:100 sprint-100 jog-100s-100j-200s-200j

Then do the whole circuit again. We eventually build up to 4 sets and 3 fartlegs  :huh:

BW: 78kgs

Two good sessions to test out my foot. It felt a bit sore during the sprints on Tues but not too bad. A bit of swelling the next morning but overall OK. The Wed session is for fitness and I really struggled during the runs. Foot wasn't too bad again, but fitness is severely lacking. Interested to see how I'll go over the full winter program getting fit. I don't think it will interfere with jumps because we still do a lot of explosive work (jumps/medball throws/sprints), and the fitness stuff isn't super long, slow stuff. Hopefully it'll also help me stop picking up these little nagging injuries as well.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #952 on: May 15, 2014, 09:42:49 am »
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Whoa I've been slack updating. Last week:

Thurs - same marching drills as Tues w/ankle weights and 4x150m at 80-85%

Sat - 5 sets of sled dragging drills (16kgs) then 220m sprint

Sun - same indoor circuit, skipping, med ball throws, jumps, core, dunks on lower ring

Tues - marching drills with ankle weights, 4x60m 80-85%

Wed - 1200m time trial (4m30s - big improvement), fitness circuit x 2, 2 laps sprint-jog

Thurs -  marching drills and 5x150m@80-85%

BW: ~78-79kgs

These sessions have been really good. Getting fit. Running jumps are getting better as well. I just need to stay on top of all the niggles though. Shins are a bit sore with all the running volume.

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Re: acole14's journal - DUNK OR DIE
« Reply #953 on: May 15, 2014, 10:40:23 am »
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how do you feel like sprinting has carried over into running jumps?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #954 on: May 18, 2014, 02:25:09 am »
+1
how do you feel like sprinting has carried over into running jumps?

Tbh I haven't really tried running jumps lately just to be safe with my foot. I talked to my coach about it and he said he's generally seen increases in running vertical jumps corresponding with increased performances in acceleration and top speed in the 100m. Most of his top guys will naturally attempt SLRVJs when we dunk in the gym (well they dunk and I watch), and they get up. So hopefully it'll help me as well. As I've mentioned before, when I was 16-17 I was jumping ~35'' and nearly dunking off SLRVJ with just my 100/200m training, probably weak as a kitten back then.

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Re: acole14's journal - DUNK OR DIE
« Reply #955 on: May 18, 2014, 06:15:44 am »
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That's why it annoys me as hell when I see Usain Bolt always trying to dunk off two feet... I would LOVE to see him jump off one leg to the rim... imagine Bolt, at his incredible length and strength and power, jumping off one. He should be dunking like crazy from beyond the free throw line, assuming he could stabilize the jump at very high speeds (which he should).

I mean think about it - even with Bolt running at what, 80%? he would still be faster than any dunker ever... imagine him jumping at that speed off one

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #956 on: May 18, 2014, 09:11:49 pm »
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Yeah that would be crazy. He looks uncoordinated in that windmill dunk video in MSG but I imagine that's only because he never practices dunking. With a few weeks practice he'd be flying.

_________

Saturday: sled work (5 sets dragging 16kg sled ~60m, high knee drill for 50m then high knee pump fast for last 10m) followed by 5x50m sprints, then 220m run. Cool-down UB after. Felt shins a bit jogging in flats, spikes actually felt better.

Sun: Some dunks on the <10ft ring, the the circuit work as usual. Definitely felt shins here  :huh:

BW:78kgs

Gotta be careful with my shins. Dorsiflexion is something I've always struggled with and need to make a conscious effort to dorsiflex more on landing to absorb the forces better. Doing calf raises a lot as well to strengthen the anterior tib muscles.





AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #957 on: May 22, 2014, 07:23:55 am »
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Tues: marching drills x 6, 6x60m@85-90%, 200m sprint, cooldown UB weights

Wed: 1200m time trial (4:25, -5sec), fitness circuit x 2, fartleg (100s-100j-100s-100j-200s-100j-100s), then another 1/2 set of the circuit (highlights: did 30 total pullup reps)

Thurs: missed training (work)

BW: 78kgs

My shin splints were a bit bad after Wed, I was going to take Thursday off anyway. They're mostly left leg medial but also right leg a bit. I have really weak and tight anterior tib muscles, they're on fire after the 1200m time trials. It's linked to my age-old struggle with proper dorsiflexion for sure. Now I need to calm down the pain a bit and get onto the toes in calf raises.

I have been meaning to get some secret stealth training footage, but luckily a new guy has joined the group and he's really into youtube fitness. He videoed the Tuesday session (I'm in the black doing the broad jumps at the start, chasing him down in the sprints and doing some overhead squats that I don't even remember doing at ~1:03 :wowthatwasnutswtf: ). The guy at ~42s in the yellow that the youtube guy is chasing is the guy I was talking about a few posts ago, very fast guy (11.5/22.9/50.0/1:56.0 splits).

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

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #958 on: May 27, 2014, 10:50:39 pm »
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Sunday:

Basketball warmup then 8-10 dunk attempts on 9'9-10ish ring.

Skips, med ball throws, med ball core, DL/SL bounding work

Mobility stuff

BW: 78kgs

Tuesday:

6 sets marching drills w/ 1.5kg ankle weights (as in above video)

6x60m at 85%

200m sprint

Cooldown UB/core

BW: 78kgs

Feeling pretty good lately, foot is still a bit stiff during warmups but goes away, and shin splints are sort of there, don't really affect me atm but need to keep them under control.

I'm noticing I'm finally getting higher on my SLRVJs than DSVJ/SVJs. It's a bit hard to gauge how high on the bent ring. It gets a little more bent every week! When I have another chance I'll go down to the courts near my house and just do a bunch of SLRVJs.

AGC

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Re: acole14's journal - DUNK OR DIE
« Reply #959 on: June 01, 2014, 05:09:42 am »
+1
Wed:

Dynamic warmup/stretch

Mile time trial - 6:20 something, can't remember (wasn't good  :huh: )

Three sets of fitness circuit (pullups, crunches, BSS@15kgs/dips, SL glute bridge raises, SL quarter squats@15kgs/ring chinups, leg over crunches, clawing drill/pushups, hip thrusts, squats@15kgs)

Fartleg: 100s-100j-100s-100j-200s-100j-100s-100j-100s-100j-100s-100j (s-sprint, j-jog)

Really hard, didn't run the mile very well and my anterior tibs were really struggling. Maybe a bit sore/inflamed from the high running volume? Been doing toes-in calf raises and heel walks on off days.

Thurs:

Warmup, 1200m jog

Marching drills x 6 w/1.5kg ankle weights

6x150m@85%

Cool-down UB/core weights

Sat:

Warmup, jog around oval

Hill sprints (seifullah style!) - 6x60m uphill, 2x120m uphill

Cool-down

First time doing hill sprints in ages, good stuff. Really feel it in the quads more.

This week is for testing. Had BW stuff today (Sun) in the gym, Tuesday is distance run in 30sec and jumps. I had a 5km fun run for MS (which is where my research is based) earlier in the morning, so was not at my best for the testing, but wasn't too bad.

Pullups: 16 (weak)

Dips: 26

50 situps with 4kg med ball throw: passed

20 straight-leg deadlifts@30kgs (legs must be straight/bar close to ground): passed

My shin splints have been good lately, same with foot. I guess if I can struggle through the training and stay on top of them they'll both become manageable over time. Particularly need to do more heel walks and strengthen the anterior tibs for shin splints.