Author Topic: chasing athleticism  (Read 344664 times)

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entropy

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Re: chasing athleticism
« Reply #45 on: June 01, 2012, 01:30:23 pm »
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I wish to jump higher. What shall I do?
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entropy

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w5,d3
« Reply #46 on: June 04, 2012, 09:01:52 am »
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Training
SQ 2x117.5, 3,2x116, 1x115 (exhausted by the end, the 115 felt maximal and grindy but looked okish on video though)
BP 1x8 72 (PR), 1x10 68.5 (PR)
6x30m sprints, best time 5:00 (hit low 5s consistently, changed to crouching starts today)
2x30m double leg bounds, fun

that's it, wrap it up. my hamstrings have been sore ALL week. Can't explain why, must be the RDLs from last sunday, which is what 9 days ago? weird. Anyway as a result I've decided to skip DLs and RDLS since I took an extra day of rest and my next workout is in a days time so I can't go too hard today if I want to be recovered well by then.

Btw the reason I struggled with my squat today was just playing too much pickup ball on friday, and i wasn't well recovered over the weekend, even taking sunday off and lifting on monday. I should have got 3x3x117.5kg today otherwise.

Not much to add, think i'll stop playing pickup ball and stick to high quality work instead since it costs too much in terms of recovery. Sticking to the basics of strength, sprints & jumping, and meaningful practice of course. Am even thinking of quitting bball altogether, since i'm not sure it's worth the trouble at this point. I can get myself in shape better and faster and into peak athletic condition and then later try out for a better team than stick with the bottom of the heap mediocre one i'm currently with and spin my wheels with my currently limited training. Dunno.



 


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Mutumbo000

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Re: chasing athleticism
« Reply #47 on: June 04, 2012, 09:41:59 am »
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Iono if i were you i wouldn't quit playing basketball. At least don't quit playing organised basketball coz it's a skill so overall you'll be a better player by just spending a lot of hours practicing on top of all the stuff you doing atm to improve your athleticism. While your playing you can still look for better teams. I can understand quitting pick up ball though. With pickup sometimes you get people that can play but 90% of the time you're just playing with scrubs who aren't gonna help you improve your game. Just my 2 cents.
"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...

entropy

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Re: chasing athleticism
« Reply #48 on: June 05, 2012, 02:14:18 am »
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15mins on TM, 5.5 speed for 10 mins after warming up 5mins @ 2.7. Next time use smaller warmup.

Have to put in the work and build an aerobic base. It's probably the best way I can improve myself at this stage. I am kicking myself for not doing so earlier, but it's never too late to start. Have to put in the hours running - it will get me leaner, build endurance/stamina and improve my recovery ability, maybe not in the short term, but it will once the base is there.
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entropy

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Re: chasing athleticism
« Reply #49 on: June 05, 2012, 02:46:21 am »
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Iono if i were you i wouldn't quit playing basketball. At least don't quit playing organised basketball coz it's a skill so overall you'll be a better player by just spending a lot of hours practicing on top of all the stuff you doing atm to improve your athleticism. While your playing you can still look for better teams. I can understand quitting pick up ball though. With pickup sometimes you get people that can play but 90% of the time you're just playing with scrubs who aren't gonna help you improve your game. Just my 2 cents.

You're spot on about the pickup thing. Most of the time it's a waste of time, sometimes you get a rare game which is worth it but it happens so infrequently. It takes so much out of me because I end up playing for hours and hours, but it's very low quality work, that just accumulates fatigue and there is no benefit out of it since the level of play is so low. It used to be a social thing with my friends, but none of those guys come anymore, so i'm just playing with a bunch of random scrubs, as you said, and there is no reason to have it in my training now. No more pickup games.

And that's good advice about keeping up the skill while looking for a new team. Would be a smoother transition than trying to start from scratch later, definitely. Thanks!
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entropy

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w6,d1
« Reply #50 on: June 06, 2012, 09:31:53 am »
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Just got back from basketball.. some observations -

Conditioning was not a problem today. Why?
- Pre/peri workout nutrition. Sipped on a shake  (~600mL half water, half lowfat milk, 2 tablespoon chocolate powder, half a scoop protein powder).
- Didn't squat before the game
- Did some treadmill work yesterday.. can it make a difference so quickly?

I'm not sure which of the above made the biggest difference, but obviously I should try to do all 3 from now on.

I only failed to run back on D twice, and both times it would have been futile cos they were fast breaks and I was too behind to catch up. My team slacks off on D meaning I have to spend extra effort making up for it. But I did well today, I lost count of how many blocks I had. It got to the point where I was more likely to block a shot than not when someone drove inside, near me. Although I did pick up 3 fouls in the 1st half, which meant I had to dial it back for the 2nd. Offence sucked, as usual. I had 3 FGA the whole game, scored 2, hit 2/4 foul shots, which I am annoyed with since I needed to score more points. Can't do anything about it. If my team worked harder at distributing the ball and playing D we'd score more points. I really can't understand why i'm not getting more looks, but it doesn't matter since it's not something I have any control over. If they weren't so slack on getting back on D, i'd be more confident hovering around the rim looking for offensive boards, but that's neither here nor there, esp when turn overs are a big problem.

But yeah the priority now is to build an aerobic base. It's the thing I lack the most and because of all the stupid HIIT shit i had read, i've neglected it. Fuck squatting, jumping, sprinting, weights all of that shit, aerobic base takes precedence. If I build up excellent conditioning, i'll be able to run up and down and play awesome D, and go forward on offensive, pick up boards and maybe score some points.

Training
Bball match
SQ - 3x6 101kg
BP - 3x6 76kg

SQ was stupidly hard today. Even warming up with the bar felt difficult, my knees were complaining. So I chilled around for about 4 hours and then tried again at midnigh. My left knee actually hurt after the first workset and I had to take the bar out backwards for the remaining 2 sets. That addressed the knee pain thankfully.

BP was ok today.

Finished off with 4 sets of chins, got a nice arm pump. All in all glad to punch in and get this workout in. Was inclined to skip it after the draining game but couldn't go to bed missing a workout. This will be a hard week with 5 back to back workouts.

« Last Edit: June 06, 2012, 02:43:03 pm by entropy »
Goals: Cutting to 6-8% bodyfat

entropy

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w6,d2
« Reply #51 on: June 08, 2012, 10:26:18 am »
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Training
SQ 3x5 111kg
BP 10x69.5 (PR)
DL 3x130kg
RDL 8x 80,75kg
2km run in 20 mins @  6km/hr , 2 incline - covered

SQ was very hard and form was awful. BP I didn't have any idea what weights/reps/sets to do today, so casually worked up to a max of 95kg which I didn't try to get off my chest, i knew i was going to fail it. Should have gone with 92kg but it's all good. I haven't got any programming for friday bench. I'm just going to freestyle it? Might start playing with overhead presses too. Why not? Set a new 10RM on BP which is welcome within my new training philosophy that any progress is great, whether for reps or for weight. Interestingly when I failed the 95kg, i could wiggle under it easily, which means i've lost a fair bit of weight since the last time I got pinned down it was a big struggle crawling out. One day i'll get that 100kg close grip BP and i'll be happy, till then, keep adding reps and see where it takes me, so far it's working, i feel much better underneath the bar and my form is solid and progress with reps seems to be coming along nicely.

DL sucked. The weights are very light and fly up, but my form sucks, with horrible back position both at the start of the lift and putting the bar down. I don't know why I bother with this exercise. Am thinking now to make the RDL the main exercise and let DL be an assistance one. My RDLs look picture perfect compared to DL. That way i'll get the benefits of doing a hip hinge ex correctly from the RDL and I can probably start doing rack pulls then to still keep pulling heavy just with good form. Why not?

Oh and I did Chins before DL today which worked quite well, so keep doing that too.

No sprinting today because it has been raining and the grass will be wet.

Randomly decided to do aerobic work, feels good man. I should do this 3x a week on every training day. Why not? It's great.
« Last Edit: June 08, 2012, 11:16:05 am by entropy »
Goals: Cutting to 6-8% bodyfat

entropy

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w6,d3
« Reply #52 on: June 10, 2012, 01:03:42 pm »
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Training
SQ 3,2x117.5; 1x116
BP 4x79.5, 4x79
PR 3x55
3km in 26mins @ 7km/hr

incremental progress in squatting.. repeat same weight next sunday, hopefully i'll get 3x3 with good form then.
BP did some 4s today and some presses for the first time, felt okish, should be able to work up steadily in weight next coupla weeks. I am told press loves frequency and bp loves volume, so i might do press every workout and work up to a heavy triple, then finish it off with a bunch of volume in BP for 6+ reps.

The run was a bit harder than i expected.. the pace might be too high but all the same this tells me i'm currently fit enough to run for 25 mins straight and cover 3km, which can't be that bad. As a goal, i'm thinking being able to run an effortless 5km in 30mins will be a great goal. If i have that kind of fitness that should mean a decent aerobic base such that conditioning for basketball is adequate. 

This week i ran 5km total, starting from 0km/week normally. I'm kickign myself for not adding running earlier, it's probably the best thing i have done training wise in years. it will get me leaner, fitter, and more athletic. why didn't i think of it sooner?
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entropy

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w7,d1
« Reply #53 on: June 13, 2012, 06:41:39 am »
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Training
Sq 3x6 102.5
Basketball game - 40mins no subs
BP 3x6 77

Ok, i've decided if we are going to lose games every week, i'm going to go down swinging. There is no reason why i'm taking < 5 FGA a game, when i'm easily the best player on the team by far. Will play tonight as though it's my last game ever. Superstar mode enabled. brb getting our first win.

Didn't win :( But i did everything i could.. frustrating. we were within 6 points (amazing for us) towards the end, i got a steal in the last 30 sec, and quickly went up for a layup, got fouled, just missed the layup .. if i had hit it, and made the and1 wud have had a chance to take a 3 to tie the game. but alas it wasn't to be. turnovers killed us, stupid ones too, like being called for carrying the ball.. scrub level mistakes. it was discouraging to play solid defense, run back on o, and just watch us turn over the ball...

looks wise, had to practically beg for the ball .. i think i've pissed off our point guard cos he doesn't want to pass to me :( honestly what we're missing right now is a decent shooting guard. we need a guard who can score.. atm our one half ok guard is reluctant to play point, he just doesn't give a fuck about running the ball. i don't blame him, we don't have the best candidates for passes lol. but even when he does decide to pass, he takes a million seconds before deciding to pass, which pisses me off cos i like a fast paced style gane and don't like it when the defense has too long to figure out what's going on: just pass is quickly!!.. if you take too long, i dont even want the ball anymore lol. our other guard is a highly functioning retard.. he can barely get from one side of the court to the other without turning it over.. so sad .. :(

There was a point at half time when the scores were teh same. We have a quick chat at the break, and a team mates is saying 'good job guys, your position on D was perfect' and im thkning no shit, i've played my heart out,  blocked every single shot inside, helped out my team mate at the right wing, and boxed out for rebounds perfectly.. it wasn't an accidient! but what i really wanted to say was, you faggots need to pass me the ball more, how else do you think we will score? And of course you can't say that because it's impolite and greedy .. but it's also the truth lol!!!  im fairly sure i scored at least half of my teams points despite having too few shots :/

have started asking around if there any teams looking for players. i watched a game after us and someone told me they possibly needed an extra player. but although they are 10x better than my current team, i don't think i'd fit in there.. they are still a bit too shit, even though i'm not looking for a too polished team either. will keep looking! i just don't think people respond well to random guys approaching them to join their team. I asked one team which i like and who beat us a few weeks back if they needed a player. and he seemed receptive, said sometimes they need a sub, but when i asked him if he wanted my phone number he said, i'll just see you next week yeh? lol.. so he was just humouring me.

oh fuck in all my rambling dear diary above, i forgot to mention conditioning was much improved even playing the full game without sitting out. we don't stop much either since there were few foul calls and no time outs either. i'm ascribing it to the 5km i ran last week, so it's clearly helping with aerobic fitness. so this week i'm gonna try to run ~6km.
« Last Edit: June 13, 2012, 01:50:20 pm by entropy »
Goals: Cutting to 6-8% bodyfat

chrisbro1

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Re: chasing athleticism
« Reply #54 on: June 14, 2012, 02:49:35 pm »
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Passing isn't the only way to get the ball in your hands, you can also grab the rebound and keep it.   If i'm on a team and I don't feel like I'm getting enough touches  I focus on getting the rebound.  If the pace is too slow for your liking get the defensive rebound and push the ball yourself.  You may need to work on your handle, if you do the drills here the prescribed # of times every day for a week you should have more than sufficient handle for pushing the ball.  <a href="http://www.youtube.com/watch?v=3Cen1bKmicg" target="_blank">http://www.youtube.com/watch?v=3Cen1bKmicg</a>  Bottomline, if they're not giving you the opportunities you deserve create your own opportunities and show them why they're better off with the ball in your hands.

I know you're easing back into things after an injury but I'd still focus on picking up the speed of your runs as opposed to worrying about distance.  7km/hr is very slow especially for someone who prefers an uptempo game.  To give an idea of what that would require, the really fit guys on my team who can run up and down the court all day train intervals in the 13k-20k/hr range for 20-30min.  

Anyway, good luck w/the team and keep up the hard work.

entropy

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Re: chasing athleticism
« Reply #55 on: June 15, 2012, 10:32:43 am »
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Passing isn't the only way to get the ball in your hands, you can also grab the rebound and keep it.   If i'm on a team and I don't feel like I'm getting enough touches  I focus on getting the rebound.  If the pace is too slow for your liking get the defensive rebound and push the ball yourself.  You may need to work on your handle, if you do the drills here the prescribed # of times every day for a week you should have more than sufficient handle for pushing the ball. Bottomline, if they're not giving you the opportunities you deserve create your own opportunities and show them why they're better off with the ball in your hands.

On defense we play 2-3 zone and i'm back on the wing, so when I've got the rebound 9/10 players on the court are already infront of me, so when pushing up i'd still be behind a bunch of them. If i push hard I can usually get past a lot of them, and my handles are ok for dribbling past most smaller guys who gamble for the steal, especially when they think i'm going to be uncordinated for my size. But i realise now that I take the foot of the pedal just past 1/2 court and allow the chance someone will steal it from behind. The reason why I do that is I don't want to be greedy, and I want to let some of my team mates catch up, and hopefully i can get an assist. But if I made up my mind to go all the way, I think I would score more often than not. Especially considering if we let them setup their usual zone defense before we attack, we're never going to get past the top 3 defenders. We don't have the perimeter shooting and our guards can't get the ball past them. But I get what you mean. I should just push it hard all the way to the rim if i've pulled down a board, that's not selfish. I'd definitely try that next game, and in the meantime i'll work on my handles with the video. Thank you for showing me a different way of looking at things, appreciate it.

Quote
I know you're easing back into things after an injury but I'd still focus on picking up the speed of your runs as opposed to worrying about distance.  7km/hr is very slow especially for someone who prefers an uptempo game.  To give an idea of what that would require, the really fit guys on my team who can run up and down the court all day train intervals in the 13k-20k/hr range for 20-30min. 

Healing my ankle is kind of my priority right now. I know when I do sprints, it puts a lot of stress on my ankle and I think it sets back healing. I'd love to be sprinting regularly. Once i'm healthy i will change priority to sprinting. I've never sprinted until this year and it's terribly exciting for me each time I set a new PR - but i have to be patient and not push too hard right now. The same goes for jumping. Plyometric stuff is very hard on the ankle and i feel it afterwards. In the meantime i'm happy with gently pushing my squat up and spending some time building up aerobic endurance. I have never done running before so i've probably missed out on the benefits of aerobic work (health benefits like low resting heart rate etc). I also find that running on the treadmill for distance/time is fairly gentle on my ankle compared to sprinting.

I also realise my times are quite slow for now, but it's early days, considering today was just the 3rd time running kms. Maybe it wont help me at all and i'm just wasting time, but i'm happy to experiment. If after a few weeks I realise it's not doing anything for my athletisicm then i'll back off the longer runs. You are right that 7km/hr is slow but it's kind of the aerobic sweet spot for me atm, it's the pace where I can run but not go anerobic and get lactic acid buildup. It's not supposed to mimic game conditions like your team mates who can do  impressive 13-20km/hr intervals (sounds like a good goal for me to work up to though) . i'm using the guidelines from the HIIT myth ebook (link below) which try to keep the heart rate down so you're in teh aerobic zone. I don't have a heart rate monitor but i'm going by feel for now. Probably shouldn't even be as high as 7km/hr to be honest. I tried 8km/hr today and after 5 minutes I knew there was no way i was gonna run 25minutes at that pace.

Quote
Anyway, good luck w/the team and keep up the hard work.

Thank you and I appreciate you stopping by!


http://anthonymychal.com/wp-content/uploads/2012/05/TheMythofHIIT.pdf
Goals: Cutting to 6-8% bodyfat

entropy

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w7,d2
« Reply #56 on: June 15, 2012, 10:38:19 am »
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Training
SQ 3x5 112.5
BP 9,8x70 (new 9RM), 1x5x60
25 min run @ ~7.3km/hr, 3.1km (started at 8km/hr but couldn't sustain it and dropped down to 7km/hr at around 5 mins in)

Next week repeat the squat weight. Dont go up on the 5s until form is perfect.
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entropy

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Re: chasing athleticism
« Reply #57 on: June 17, 2012, 10:50:10 am »
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Made some bad decisions today. There was a team training session planned, and I had to choose between lifting and going to training. Got there and realised it was a mistake because there were only 4 of us there, and they were playing 4v4 half court pickup games with some random guys. I wish I hadn't bothered driving there cos it took me 40mins and i missed my gym session for it. Didn't end up doing anything meaningful, i was hoping to run some plays but it was pointless with the low turnout. I said fuck it im here now and jumped into playing pickup. I was rested/fresh I felt amazingly athletic. I was hitting 8/10 of my shots, even nailed 3/4 of my 3point attempts and scoring a will, droving inside at will finishing off the glass or hitting a jumper. Got to say, if you play pickup the right way, it's actually a good way to practice different things. I tried posting up for instance, which i'd been inspired to having watched Lebron's play.

But oveall i'm regretting it now because i'd rather have squatted. Won't beat myself up too much, I made the wrong choice, it happens. Knees were complaining from running on the treadmill. Have to make some adjustments, i need my knees man and i've never had problems with them, so I don't want to mess that up now by doing some dumbshit choices. I think running on grass is best.



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Rix

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Re: chasing athleticism
« Reply #58 on: June 18, 2012, 07:24:27 am »
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Can you bail on that team?
I know you're shopping around for teams more at your level but it sounds like those guys are really bringing you down. I'm sure you enjoy the organized play, counted points, refs calling fouls, shit like that...But is it really worth it? With your knees acting up the amount of time you can ball hard is reduced and I think you would benefit more from doing some solo drills.

entropy

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Re: chasing athleticism
« Reply #59 on: June 18, 2012, 08:24:57 am »
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Can you bail on that team?

There is only one team mate i'd feel bad letting down. Him, because he's actually making an effort and improving himself each week. He's come a long way from the start of the season and I know he actually gives a fuck, shows up to training and listens. The rest? Not really.

Quote
I know you're shopping around for teams more at your level but it sounds like those guys are really bringing you down. I'm sure you enjoy the organized play, counted points, refs calling fouls, shit like that...But is it really worth it? With your knees acting up the amount of time you can ball hard is reduced and I think you would benefit more from doing some solo drills.

Wondering the same thing - if it's worth the frustration. I like your idea better, to go underground for a few months and come back as a lean, mean, athletic machine and kick some ass. Seriously, just concentrate on getting my bodycomp right and improving skills and athleticism. Then i'd only be worrying about things I CAN CONTROL and not a team that's a source of frustration and disappointment.
Goals: Cutting to 6-8% bodyfat