Author Topic: chasing reactivity  (Read 30358 times)

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maxent

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chasing reactivity
« on: June 26, 2015, 03:22:19 pm »
+3
Something happened today. I had finished up my squats in disgust using weights which are lighter than one of my female friends' squats. To make matters worse lately I have been unable to do a single pain free dunk - because i'm a double leg jumper and planting RL hurts my back which has become a chronic problem. Even SVJ dunks hurt.

For some reason though today after high volume (10x10) squats i was messing around home just doing a little SLVJ off R. Not off my dexterous L leg mind you - not my strong leg but my weak R one.  Somehow though, it felt fluid and meaty and something tantalising occurred in my mind. What if .. just what if .. i could dunk off one leg? Now i've tried dunking off one before but never landed one. Even when i was stronger and leaner/lighter regardless - it didn't happen.

So i went down to the court .... and .. i tried just jumping at the rim off one leg - without the ball. Could touch the rim. Got some confidence kept trying. Hit low on my palm. It felt more and more comfortable. I tried with the ball. Landed one! my first ever dunk off one and completely pain free. So i tried a few more and it become more and more natural. And boom suddenly everything was changed. A new path opened infront of me ..

Keep in mind i'd just done 10x10 squats my legs were pretty fatigued, my confidence was low, i haven't done any SLVJ dunks ever so movement efficiency is nonexistent. And a few other things which have meant i was weak today. And yet there we are. Magic - the goal of reactivity - pain free - it's a blessing after ~5 months of injury doom and gloom.

IF i was to epxlain why it happened, i'd been dabbling in more athletic stuff. a 20 minute jog on the treadmill every week, walking every day, one leg calf raises etc. Just something completely different from the normal stuff ive always done. I can't pinpoint which one thing made me me able to jump off my weak leg. Maybe it was hurting my ankle and beign forced to use my R leg more until i was able to walk normally? I really dont know. But i'm gonna go all in on reactivity now. This log will be about reactivity and reactivity alone. I wanna see how good i can get at SLVJ.
« Last Edit: July 14, 2015, 10:45:30 am by maxent »
Making a new strength setpoint of 75/100/150 on OHP/BP/BS.

LBSS

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Re: chasing reactivity
« Reply #1 on: June 26, 2015, 04:23:47 pm »
+1
 :ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping:
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

LBSS

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Re: chasing reactivity
« Reply #2 on: June 26, 2015, 04:31:30 pm »
0
adarq used to do a TON of submax reactive work 4-5 years ago. like sets of 100 MR half tucks, tons of pogos. really really high rep, mostly submax. all those vids are private now, though.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

maxent

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Re: chasing reactivity
« Reply #3 on: June 26, 2015, 04:59:08 pm »
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I like the sound of that!  Ima implement it. But have no idea what those exercises are. Also forgot to mention, ive been doing depth jumps about 1x a week last coupla weeks too. Oh and today i did rope skipping as well borrowing a leaf out of KF book about low impact plyos. Though he does one leg but i'll just content myself with double leg til it becomes too easySo all of this is pretty exciting.. if i can land a gametime dunk (season starts in 2 weeks) then i'll be super happy :)
Making a new strength setpoint of 75/100/150 on OHP/BP/BS.

LBSS

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Re: chasing reactivity
« Reply #4 on: June 26, 2015, 05:25:35 pm »
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MR half tucks: https://www.youtube.com/watch?v=URKY0QXuO38 but don't worry about getting your knees that high

pogos: https://youtu.be/Nz2WVuHcCXI
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

acole14

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Re: chasing reactivity
« Reply #5 on: June 27, 2015, 08:19:25 pm »
+5
Good stuff, I like the fact that you're fired up about training again. But just be cautious trying to do too much volume too soon. It's pretty easy to start doing near-Air Alert volumes of low intensity stuff right away because it's easy and feels awesome. I would start small and also work up a bit of a fitness base on off-days to avoid getting shin splints or stress injuries. From memory adarq built up that volume over a decent while, plus had a background in boxing etc. $0.02.

LBSS

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Re: chasing reactivity
« Reply #6 on: June 27, 2015, 09:02:48 pm »
+1
acole is spot on and i shouldn't have let that go without saying. adarq was REALLY fit when he was doing that crazy high-volume, high-frequency stuff. build up slow.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

maxent

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Re: chasing reactivity
« Reply #7 on: June 28, 2015, 04:20:36 am »
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^Warning taken. My R knee is the wonky one. And since i cant jump off two and jumping off L hurts - im basically only going to be training SLRVJ off R - so i have to be super careful with it. But i also think i should do submax training with L - as long as it doesn't hurt and i improve at it, it will help in the long term to restore strength and rom to my (rehabbing) L foot.
Making a new strength setpoint of 75/100/150 on OHP/BP/BS.

maxent

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Re: chasing reactivity
« Reply #8 on: June 28, 2015, 11:56:31 am »
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First training log ... i was running late for bball so didn't get a chance to do much in the gym. did some skipping while waiting for the court to free up. tried skipping one leg but my R knee wasntt having any of it. So i didn't push the issue. Played ball. Was a great session, got pretty sweaty and out of breath. I lifted prior to bball but im not going to log that because this log is a squat free zone lol..

and im realisng my plan of having bbball training as a possible jumping session doesn't really work out. team mates will be shooting etc and you don't really get to do a quality set of jumps at the rim. i dont even get a chance to dunk really, so im not going to bank on bball training to double as a jumping session.
« Last Edit: June 28, 2015, 11:58:55 am by maxent »
Making a new strength setpoint of 75/100/150 on OHP/BP/BS.

maxent

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Re: chasing reactivity
« Reply #9 on: July 01, 2015, 01:14:33 pm »
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Played my first bball game since going down in feb. Felt good. Didn't have a stat padded scoresheet though. Hit 2/2 FT, 0/1 3pt, 1/2FG, 3rbd. Still getting my confidence back on the court but it was nice playing basketball again. Going to play pickup friday and bball training sunday - should be a lot better next week's game.

Bad news is that i tried to squat 85kg and it was hurting my back.Dropped to 82.5kg same thing. I did but did not log 8x10x77.5kg on sunday so was hoping to knock out some sets of 10 with 85kg but life didn't agree.

After the game, i did plyos, did some dunks, was a good reactivity session. Im getting better at dunking off one. But i realised that while i can DUNK off my R leg ... i can barely touch halfway up the net on my L leg. Why is that? i know im coming off my L ankle injury but that was my dominant foot all my life... was i always this mediocre off L or is it a recent thing? Still really desperately missing jumping off two .. im no where near that level off one .. but i'll be patient and see what happens.

DId MR tuck thingies and some pogos before calling it a night.
Making a new strength setpoint of 75/100/150 on OHP/BP/BS.

maxent

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Re: chasing reactivity
« Reply #10 on: July 03, 2015, 08:25:55 am »
0
Depth jumps 3x6
MR tucks 3x10
skipping rope ~ 100 reps
~15 dunk attempts off R

BP 6x70, 2x90, 6x80, 5x80, 7x77.5
WCU 5x92, 5x92, 5x89.5, 5x86.5
WCrunch 20x15 (LPR; new ex), 2x20x20 (LPR)
Thick band Glute Bridge 3x10 (LPR)
Orange band Glute Bridge  3x20 (LPR)

I am really disliking how this reactivity training hasn't really done anything for me yet. I know sometimes you have to work hard at something before you see the results but i expect some sort of improvement to come immediately and yet nope. I couldn't land a single dunk off R today .. though ive been doing my MR tucks, depth jumps and what not. Told the guy i was balling with that i cant jump off two anymore because it hurts that's why im not able to dunk but that i could dunk off two, and demonstrated to him by getting an easy double hand dunk off a dropstep  RL plant casually while missing all 15 attempts off one R. lolzy.

« Last Edit: July 14, 2015, 10:45:07 am by maxent »
Making a new strength setpoint of 75/100/150 on OHP/BP/BS.

LBSS

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Re: chasing reactivity
« Reply #11 on: July 03, 2015, 12:22:13 pm »
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you've been at it for less than a week. relax.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

maxent

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Re: chasing reactivity
« Reply #12 on: July 03, 2015, 12:29:03 pm »
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you've been at it for less than a week. relax.

lol yep but if it doesn't give newbie gains it's probably never gonna give big gains even in the long term.. but im pessimistic about this reactivity sutff.. always have been.. doesn't matter, im still gonna stick to the plan
Making a new strength setpoint of 75/100/150 on OHP/BP/BS.

Merrick

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Re: chasing reactivity
« Reply #13 on: July 03, 2015, 03:12:46 pm »
+3
You're trying to train for the single leg jump, and you're doing reactive stuff from a standstill like pogos and tuck jumps.  They will help, but for the biggest carryover to SL jumping in the speed department, you need to be doing some bounding.  If you can't do proper single leg bounding, you should keep your current exercises in there as you gradually progress in bounding.  Once you can do some solid SL bounding, it's pretty much ALL you're going to need for single leg jumping when it comes to plyo's. 

The dynamics of continuous bounding is drastically different from stationary plyo's like the ones you're doing.  Especially considering that you're basically only training the ankles.  You need to train the glutes/hamstrings a lot for the SL jump.

The advice given by others about pogos and tucks being done by Adarq is fine, but keep in mind he was training the DL jump.

Although having a mindset of "let me get some newb gains" is the wrong mindset to have, I would bet if you put some quality work into SL bounding, you will make some "newb gains".  There is a GREAT SL bounding template in LanceSTS's blog that you should follow
« Last Edit: July 03, 2015, 03:15:54 pm by Merrick »

maxent

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Re: chasing reactivity
« Reply #14 on: July 03, 2015, 03:24:11 pm »
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Thanks for that! That makes a lot of sense. Single leg bounding, dont think ive ever done anything quite like that before, closest would be sprints but i havent done those in years (Bc they'd wreck my legs and i couldnt squat normally afterward and i put squats above everythign else). I'm going to look up SL boundings for sure. Thanks so much.

edit, is this the link? Also found this one.
« Last Edit: July 03, 2015, 03:27:33 pm by maxent »
Making a new strength setpoint of 75/100/150 on OHP/BP/BS.