Author Topic: D4's Journal to DUNK  (Read 42536 times)

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D4

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Re: DUNK AS SOON AS POSSIBLE
« Reply #15 on: February 20, 2011, 01:33:29 pm »
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Thanks for the replies...  I did some research however, and there was this article written by that Rippletoe guy and he said the best way to strengthen core is through heavy barbell stuff, especially squats and dead lifts...  If that is true, then I guess I am getting a good core workout already, hopefully that is the case
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: DUNK AS SOON AS POSSIBLE
« Reply #16 on: February 20, 2011, 06:00:56 pm »
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Weight room and basketball today... Just got back.

5x5 180lbs squat
5x5 190lbs DL
5x5 Single leg leg press
Some upper body stuff

Shot around for a hour and a half..

ankle felt a bit better today
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: DUNK AS SOON AS POSSIBLE
« Reply #17 on: February 22, 2011, 05:04:36 pm »
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just shot around today, my shots looking good with a lot of lift on my jumpshots and being more consistent. 

The better news is, my ankle felt better than usual, just hopefully it can fully heal soon so I can test for any progress.

Also, I'm considering buying some Kobe zoom 6's (his new shoes)... Anyone know if it's true that low top shoes are better for ankles since you get more ankle movement and therefore strengthens the ankle, as high top shoes limit the range of movement making it weaker and less flexible and that no matter what shoes ur wearing, if you land wrong, it'll mess up the ankle to the same degree?
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

horton

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Re: DUNK AS SOON AS POSSIBLE
« Reply #18 on: February 22, 2011, 06:29:27 pm »
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just shot around today, my shots looking good with a lot of lift on my jumpshots and being more consistent. 

The better news is, my ankle felt better than usual, just hopefully it can fully heal soon so I can test for any progress.

Also, I'm considering buying some Kobe zoom 6's (his new shoes)... Anyone know if it's true that low top shoes are better for ankles since you get more ankle movement and therefore strengthens the ankle, as high top shoes limit the range of movement making it weaker and less flexible and that no matter what shoes ur wearing, if you land wrong, it'll mess up the ankle to the same degree?

the kobe 6s are a great shoe man. Theyre lightweight and made well. I personally wear lebrons because I like more of a high top and a bit of a heavier shoe, but his new ones are getting lighter.

The kobes are great though, and i personally feel that if you land weird on someones foot, youre going to sprain your ankle, doesnt matter if youre wearing low or high tops. If youre looking for a new pair of sneakers I suggest u go try on the kobes and the lebron 8s. theyre both great

D4

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Re: DUNK AS SOON AS POSSIBLE
« Reply #19 on: February 22, 2011, 09:54:48 pm »
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just shot around today, my shots looking good with a lot of lift on my jumpshots and being more consistent. 

The better news is, my ankle felt better than usual, just hopefully it can fully heal soon so I can test for any progress.

Also, I'm considering buying some Kobe zoom 6's (his new shoes)... Anyone know if it's true that low top shoes are better for ankles since you get more ankle movement and therefore strengthens the ankle, as high top shoes limit the range of movement making it weaker and less flexible and that no matter what shoes ur wearing, if you land wrong, it'll mess up the ankle to the same degree?

the kobe 6s are a great shoe man. Theyre lightweight and made well. I personally wear lebrons because I like more of a high top and a bit of a heavier shoe, but his new ones are getting lighter.

The kobes are great though, and i personally feel that if you land weird on someones foot, youre going to sprain your ankle, doesnt matter if youre wearing low or high tops. If youre looking for a new pair of sneakers I suggest u go try on the kobes and the lebron 8s. theyre both great

But, how about the difference in severity from landing wrong when wearing high tops vs low tops.  And does low tops really help strengthen ankle better and keep it more flexible?
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

adarqui

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Re: DUNK AS SOON AS POSSIBLE
« Reply #20 on: February 22, 2011, 11:07:02 pm »
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just shot around today, my shots looking good with a lot of lift on my jumpshots and being more consistent. 

The better news is, my ankle felt better than usual, just hopefully it can fully heal soon so I can test for any progress.

Also, I'm considering buying some Kobe zoom 6's (his new shoes)... Anyone know if it's true that low top shoes are better for ankles since you get more ankle movement and therefore strengthens the ankle, as high top shoes limit the range of movement making it weaker and less flexible and that no matter what shoes ur wearing, if you land wrong, it'll mess up the ankle to the same degree?

well, if you're used to high tops, i'd definitely spend a good amount of months getting used to the low tops before getting into some intense games.. ie, you might have to just practice/wear the kobe 6's around for a while before you feel confident in them.. i definitely am in favor of low top shoes, they definitely make your ankles stronger and give you more power on the court.. high tops restrict the ankle and actually put more stress on the knees.. low top basketball shoes with weak ankles will definitely not be good if you land on someone's foot etc.. if your ankles were strong, you'd be able to handle most of those tweaks.. but if your ankles are used to high tops and you go right into playing in low tops, landing wrong can do some damage because you don't have the support structure there to protect you.

i myself actually dunk in track waffles, that's about as low top/minimal as you can get.. my ankles are very strong.. i grew up on low top shoes though, only 2 ankle sprains pretty much and i played full court games damn near daily for a very long time.. alot of my friends who wore high tops have to wear ankle braces etc when playing ball, due to pretty severe ankle sprains.. their shit is ALL messed up now that we've "aged" a bit (im 28)... check some of my vids, notice the shoes im wearing, those shoes are like 0.6oz and offer "no support", but they have very thin soles so it's like jumping barefoot almost.... bball shoes have thick soles, so when you land wrong, they place too much torque on the ankle.... the kobe's look really good, i saw them in a shoe store, i'd definitely ball in those if i played ball.

so ya, low tops definitely improved my ankle strength but i wore them growing up, over the years.. but they definitely helped.

i'd make the switch gradually... practice in the kobe's, wear em around, etc, but intense games you might want to stick with what you're used to wearing for at least 3-4 weeks.. after 3-4 weeks try running some games in the kobe's.. i imagine you'll feel so much more powerful/"light" in the low tops vs the high tops.

glad your ankle is feeling better man!

D4

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Re: DUNK AS SOON AS POSSIBLE
« Reply #21 on: February 23, 2011, 12:13:49 am »
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Thanks for the detailed answer, it helps a lot because I was thinking of getting the Kobe's once my ankle is fully healed (estimating about 1-3 more weeks), but now I'll get em sooner so I can use the time to get used to them more, since until my ankle heals, I'm just going to be doing shooting practices and dribbling.  Now I'm all excited to go to footlocker ahha.
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: DUNK AS SOON AS POSSIBLE
« Reply #22 on: February 23, 2011, 06:13:14 pm »
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Felt a bit daring in the weight room today.. Squatted 1x5 185lbs, then 4x5 195lbs..
DL 3x5 195lbs, 2x5 200lbs...  Felt strong
Unilateral leg press 4x5 same weight as before...

I did some shooting drills/practice afterwards, and Idk if it was the lack of sleep (some idiot texted me middle of night and I couldn't go back to sleep), or if it was the weight lifting before, but my energy was lacking and my legs started dying off fast...
As you can probably guess, I shot horribly lol, couldn't even focus well...

Anyone know if it's a big deal to ball after weight lifting?  Cause I do it all the time.

Well I'm off to buy the Kobe zoom 6's
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: DUNK AS SOON AS POSSIBLE
« Reply #23 on: February 23, 2011, 11:20:31 pm »
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I wanna start dieting and cut down on my body fat % down to my goal of 5-6% ASAP.. Would going on a diet right now hinder my strength progression?  If so, when is the best time to diet and get leaner? When I hit 1.5x BW?

On another note, got my Kobe's today, feels nice, can't wait to try em when I do shooting practices on Friday!
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: DUNK AS SOON AS POSSIBLE
« Reply #24 on: February 25, 2011, 05:06:30 pm »
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Courts were closed today, but got in a very good workout.  I was working with a lot of intensity today oh man! 
5x7 Pull Ups BW
Warm up squats then 5x5 205 lbs
Warm up DL's then 5x5 205 lbs (I know most people have stronger DL's then squats, but I think my short arms are the reason making DL's harder for me have something to do with it.)
5x5 Unilateral Leg presses 225 lbs.

Well assuming you guys agree to my previous question from my last post and think it's okay to start dieting, what do you guys think about CLA supplements?  I heard they're good at burning off belly fat, and fat in general and preventing muscle mass and strength breakdown when dieting.
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: DUNK AS SOON AS POSSIBLE
« Reply #25 on: February 26, 2011, 04:39:18 pm »
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Rest Day today...

What do you guys feel about my workout routine?  Are the exercises I'm doing fine?  Any suggestions?

I tried lunges, but with heavy dumbbells, I can't really hold on to the grip for long, and it's very hard to do barbell lunges at my gym.
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: DUNK AS SOON AS POSSIBLE
« Reply #26 on: February 27, 2011, 01:48:11 am »
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Well, I decided I'm going to start my diet tomorrow.  Hoping to lose about 5-6 lbs in the next 3 weeks.  I really feel like I will benefit from burning off some fat.. I am pretty lean, but I don't like my stomach.  I have a 6 pack that is visible sometimes when not flexing, always visible when flexing, is rock hard but has an obvious layer of fat over it.  Whenever I look at my stomach, I can't help but to think if I just lost this flab/fat/dead weight weighing me down from my midsection, I will jump higher and will be a lot less stressful on my OSD knees.

I'm thinking of eating the following things since they are cheap...

Breakfast:
Sandwich w/ whole grain bread turkey cheese lettuce ketchup mustard with cup of V8 fruit/veggie juice = 300 calories / 21g of protein

Post workout (just lunch on rest days):
Small portion of some pasta with small chicken & a cup of chocolate milk = 450 calories / 34g of protein

Few hours later:
Same as breakfast = 300 calories / 21g of protein

Dinner:
Same as lunch without choco milk = 300 calories / 26g of protein

2 bananas and an apple throughout the day

Water throughout the day

Multivitamin

That equates to about 1620 calories / 102 g of protein

On top of this diet, I will carrying on my usual M/W/F weight room sessions

And, about 3-4 days a week of 1.5-2.5 hours of shooting baskets...


Well what do you guys think?  Good enough diet/schedule to keep increasing my strength while maintaining muscle mass, and lose ONLY fat???

Can I hope to reach my goal of 5-6 lbs fat loss in 3 weeks?

Also as stated in my previous post, should I take CLA supplements?
« Last Edit: March 07, 2012, 06:26:29 am by D4 »
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: DUNK AS SOON AS POSSIBLE
« Reply #27 on: February 27, 2011, 07:04:42 pm »
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1st day of my diet today... Did some shooting practice, set a new  :personal-record: today in my midrange shooting drills, got 66%...  3's were off. 

Basketball goals in the next 3 weeks...
Hit 70% on my mid-range drills (best so far 66)
Hit 60% on my 3pt drills (best so far 54)
Hit 90% free throws (best so far 80)
get my left hand handles up to par with my right and make left handed lay ups..

God I hate when I'm on a diet or not working out my upper body that much like I'm doing now since I'm focusing on improving my vertical, I keep getting paranoid thinking my upper body is shrinking and getting weaker when it's not...

Tried some SVJ's and landed on my left ankle (injured one) and kinda hurt it lol... The pain went away after a minute though and it seems back to normal... Gonna try what Arowe said to do..  Do some heavy calf raise negatives on my left ankle... Hopefully I can get back to jumping soon -.-
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: DUNK AS SOON AS POSSIBLE
« Reply #28 on: February 28, 2011, 04:33:48 pm »
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Ok so just got done working out, diet's going good so far. I am 147 lbs now... Hopefully I am not losing any muscle

3x6x55 lb dumbbell press
4x5x215lb squats
4x5x205lb Dead Lifts
Did some ankle rehab on standing calf raises doing negatives on my injured ankle

Im going to try the HEM ankle rehab system and get serious on rehabbing my ankle every day now
Anyone have any experience or comments about HEM?

Didn't get to do my usual full workout today cuz of time but I still feel like I got worked, my quads and glutes were really burning during squats

Rite aid didn't have CLA supplements so I just bought some regular fat burning supplement.
« Last Edit: March 01, 2011, 01:07:07 am by Ineedtodunk »
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

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Re: DUNK AS SOON AS POSSIBLE
« Reply #29 on: March 01, 2011, 05:14:29 pm »
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Just went to the gym for a hour and a half, worked on shooting and left hand.  3pt shot was on today.  Went at it the whole 90 minutes to burn as much calories as I can before class. 

I don't know why but I feel so much more exhausted when I wake up these days.  Past 2 days I woke up at 11 am cuz I completely snoozed my usual 9 am alarm. 

Upper left calf is sore as hell from doing calf raise negatives yesterday trying to rehab my ankle
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"