Author Topic: FP's log (Read 192266 times)

FP · « **Reply #885 on:** November 19, 2021, 10:32:05 pm »

11/19

bunch of rolling and stretches and..
slept a few hours on my back with elevated legs

, before the pillow mountain i had built up for my legs became uncomfortable. ive been a 3/4 belly/side sleeper my whole life. I'm coming to realize that every single night on one side my traps become super tight because i put my head/pillow on my arm, and this fucks me over as far as posture the next day

300m jog, 100m sprint *25 mins

Another one. A few notes:
-i had this very distinct feeling that my shoulders were like 2 inches forward and up from where they needed to be to provide a better countermovement to my legs because the shoulder is reliably stable, with no energy leaking. But then at that point I think I would also need a more explosive upper body because I wouldn't be able to rely on my traps dynamically moving the shoulder girdle
-it felt like hip flexors acted to both stablize the hips and swing the leg forward on sprints. I never realized they did both. maybe this is just me trying to fix my messed up motor pattern

FP · « **Reply #886 on:** November 25, 2021, 11:42:06 pm »

Week in cancun with the parents. They have a hotel style gym. They dont have a good enough setup for anything other than bodybuilding. Ive done some bb assistance in the past but always wing it just enough where it could be sapping gains significantly. So been trying to stick to the system a little more.

Sun - shoulders, lats, core
Mon - a few swimming intervals, easy leg day, core
Tues - chest, lats, more leg day, some jogging
Thurs - shoulders, lats, core

FP · « **Reply #887 on:** November 27, 2021, 02:41:39 pm »

Fri- hang power clean 120 *9,9,8
-was supposed to do 10s but grip sucks. This is the first time ive followed my s&c textbooks guidance for load, reps and rest as far as lifting for power purposes

i need to get better at humility and following directions. I already know i can creatively break the rules,have fun, get decent results and interesting insights, now its time to try sticking to the rules
-also apparently hang power cleans for me dont activate outer glutes. Maybe because of my long torso i just cant get into a good position to activate outer glutes. It seems like mostly a quad drive. I think this may have contributed to my bad motor patterns instead of helping them

Sat
Sand sprints 30m *6 (ME, extra long rests)
Sand sprints 30m 2*5 (90s rests)

-for some reason rounding my upper abs (not the lower hip flexors) allowed my swing phase to feel a lot more explosive and stride freq to increase. I think rounding upper core takes some of the burden off the hip flexors to stabilize the hips and allows them to function better as dynamic movers
-was cueing shoulders back and down the entire time, but they would stray towards rounding forward after every rep of the later sets. Its one thing to be able to maintain good posture and stable mechanics when walking, its another to keep it up under high loads doing sprint repeats
-so i had this seemingly basic idea - how one tendon (the achilles for example) is acting to rebound a lot of force, then the other side of that tendon (where the calves insert on the knee) has to keep stable to allow for efficient tendon rebound on the opposite side. Need to spend some time applying this to other muscles.
-outer glutes on left leg inactive again, might have something to do with the sand. As long as my left arch is collapsed slightly i cant activate inner quads and outer glutes at the same time, i think so have to spend time slowly building up stability and flexibility to get into more optimal positions.
-my mechanics are getting better though, especially upper body. Was starting to feel oblique and inner transverse abs fatigue which i think means the upper body is creating enough power to act opposite the lower body and put stress in the core joining them.
-my deep breathing dropped off (but wasnt a focus), maybe core tightened too much
-got to understand how the neck fits into mechanics. Im staring at the ground 90% of the time between reps and that cant be good. For one traps tighten back up and encourage upper cross. Will look into it further
-last thing - i have to be really gradual and cateful with mechanical adjustments. Even if my mecahnics are improving , my body simply isnt used to these positions and i am at risk for injury. Going balls to the wall every workout has to be put on hold for a while.

FP · « **Reply #888 on:** November 30, 2021, 11:18:57 pm »

11/30

140m jog, 60m sprint *25 mins

-slight pull in the neck
-through posture correction and trying to stabilize hips my stride is able to move further out laterally from the midline of the body (which I remember reading is indicative of higher level sprinters), it's stressing my groin more. i feel like im able to do this due to improved balance from doing quick SL stability workouts every now and then (i dont log them) and good posture also encourages better balance
-my chest/shoulders arent ready to generate sprint power in the posture i have set up for them. even though my posture fixes are essentially complete passively standing or walking or whatever, it will be a while before i translate it to sprints. they keep straying forward and rounding, which might be ok for acceleration but not for what I think are ideal top speed mechanics.
--(obviously repeat sprints with jogs in between is not the best place to be in for optimizing mechanics. im being really greedy, trying to work anaerobic, aerobic, tendon stiffness, top speed and modify mechanics all at once. it's a recipe for injury, i have to try to split the work up)

FP · « **Reply #889 on:** December 03, 2021, 02:21:53 pm »

Gave it some thought and wanted to apoligize about my musings lately. I don't have full knowledge of mechanics and anatomy and communicating from a half understanding can be dangerous even if a lot of the stuff makes sense it can lead to the wrong conclusions and worse results.

I've been doing a bunch of SL stability stuff lately and coming to realize that the PCL tear I had is kind of a much bigger deal in terms of mechanics that I've allowed myself to believe. Mostly when I do SL RDL's from different angles I can feel in my left leg there is some kind of compensation mechanics in both the hip (moves along with the femur instead of staying stable during SL RDL) and ankle (arch collapse) and the tibia and femur muscles have tightened up to allow additional stability in the knee joint. If its like this during a simple SLRDL, what it must be like during a sprint must be really significant. Will look around for my old brace that was really expensive and specific to the tear and maybe try to relearn mechanics with it. But it might only really provides stability at hyperextension.

Tough luck

FP · « **Reply #890 on:** March 26, 2023, 08:48:51 pm »

So ive been keeping detailed exsci notes about theories and ideas and stuff, but not really logging. Gonna get back to it and try to be organized with training a little more, maybe try some periodization. I have the club fris season coming up, but want to focus more on developing my mechanics rather than maxing out strength or endurance or explosiveness or whatever.

3/26/23
BW: 194 post exercise

5 mile run
Splits:
1st 2.5mi - 8:30 mile pace (RPE 6)
2nd 2.5 mi - 9:12 mile pace (RPE 7.25)

Basketball shootaround - 2+ hours (sock shoes, low intensity)

Notes

Quote

Running:
Distance running with my current style loads up the quads and ankles elastically with the heels not touching the ground. The calves get worn out relatively fast and stop returning as much elastic energy. Did not really plan for a dropoff in performance, shows my rust or maybe the unsuitability of this style for longer distance. I do think its more specific for fris.

Basketball:
I feel like with my movement work ive been trying to do my dribbling is naturally really controlled.
Inside 3 point range, my technique has really improved. I shoot pistoning from the hip, off the heels (rather than pistoning from the quads, off the toes like I used to) and it ls so much more consistent. Was working on 3s and this technique does not really work, just cant generate enough power or a consistent upper body action. Seems like theres also an issue with coordinating upper and lower body: because the hip windup for a pistoning hip 3 pointer is so fast but the arm action is so prolonged. I cant really get a deeper hip hinge because of my short legs and long torso - maybe if my upper body was more upright? Pistoning with the hips, with a little knee involvement and a bit of a sideways plant I had a 3 pointer streak going maybe like 35-40% out of 40 shots (20% for 175 3-pointers overall). The main thing was the rhythm of the motion, i could instantly tell the quality of the shot based on how I sunk down into my plant. I am cautious of incorporating the quads into the he shot as well as the sideways plant. I lost my streak because of tired arms?, got into 2 pointers and realized my 3 pointer technique mucked up my 2pointer technique. Will need to experiment more.

Common 3-pointer mistakes: push motion with the arms, slide off the wrong fingers (incorrect starting grip), not enough precision in plant angle to face the rim. With no quad involvement: need the arms to do too much and have less control because of rhe power required for the motion, this technique also lends itself to higher arc shots which feel in their nature less consistent (i could be wrong though)

More thought needed: shoulder stability, neutral shoulder, neck and skull positioning, left hand dribblong mechanics, hips moving with femur instead of being stable with the core, combining high intensity CoD with shooting - probably mechanics of one interfere with the other, how anxiety tightens up the diaphragm, exact mechanism of elbow,shoulder and wrist working together, jump shot

Coges · « **Reply #891 on:** March 26, 2023, 11:08:22 pm »

Hey mate, For mine you seem to be complicating things a lot with your shooting. Your form shouldn't change when you increase your range. I can only imagine this leading to confusion and missed shots. Also, I can't imagine shooting with my weight through my heels. Just tried it in my living room and the motion seems very odd. I can't imagine it translating well to game situtions either.

Have you checked out Mike Dunn? He has some excellent and really simple info on shooting.

https://www.instagram.com/seemikedunn/?hl=en

FP · « **Reply #892 on:** March 27, 2023, 02:45:15 am »

Quote

Don't lead with the knees! To achieve true balance and stillness, hinge the hips backwards and drop straight down, equally distributing the weight between the arches of your feet. Leading with the knees shifts our weight forward, making it harder to keep the rest of the shot (and body) still and balanced. Keep the full foot connected to the ground and don't transfer weight to the balls of your feet until it's necessary to do so! Feel the stillness! Feel the balance!

From that insta page. Basically this is exactly what im trying to achieve, but because my weight is more back it puts me more on my heels. I do agree with you though, having different 3p and 2p techniques might get confusing and certainly shooting off the heels carryover to games might be limited. I cant really get much of a jumper with this technique either. To its credit though im a lot more accurate than before.

Coges · « **Reply #893 on:** March 27, 2023, 07:59:54 pm »

Quote from: FP on March 27, 2023, 02:45:15 am

Quote
Don't lead with the knees! To achieve true balance and stillness, hinge the hips backwards and drop straight down, equally distributing the weight between the arches of your feet. Leading with the knees shifts our weight forward, making it harder to keep the rest of the shot (and body) still and balanced. Keep the full foot connected to the ground and don't transfer weight to the balls of your feet until it's necessary to do so! Feel the stillness! Feel the balance!

From that insta page. Basically this is exactly what im trying to achieve, but because my weight is more back it puts me more on my heels. I do agree with you though, having different 3p and 2p techniques might get confusing and certainly shooting off the heels carryover to games might be limited. I cant really get much of a jumper with this technique either. To its credit though im a lot more accurate than before.

I think his quote is a little misleading. Sure he hinges somewhat but he also breaks at the knees. Check out his shot and you can see plenty of knee bend, weight through the centre to forefoot, coming off the toes and transferring forward as he shoots.

FP · « **Reply #894 on:** March 28, 2023, 03:09:44 am »

Quote from: Coges on March 27, 2023, 07:59:54 pm

Quote from: FP on March 27, 2023, 02:45:15 am
Quote
Don't lead with the knees! To achieve true balance and stillness, hinge the hips backwards and drop straight down, equally distributing the weight between the arches of your feet. Leading with the knees shifts our weight forward, making it harder to keep the rest of the shot (and body) still and balanced. Keep the full foot connected to the ground and don't transfer weight to the balls of your feet until it's necessary to do so! Feel the stillness! Feel the balance!

From that insta page. Basically this is exactly what im trying to achieve, but because my weight is more back it puts me more on my heels. I do agree with you though, having different 3p and 2p techniques might get confusing and certainly shooting off the heels carryover to games might be limited. I cant really get much of a jumper with this technique either. To its credit though im a lot more accurate than before.

I think his quote is a little misleading. Sure he hinges somewhat but he also breaks at the knees. Check out his shot and you can see plenty of knee bend, weight through the centre to forefoot, coming off the toes and transferring forward as he shoots.

Ehhhhh. I dunno. He looks like he is leading with the knees and there's a lot of moving parts. I'm repeating myself but when I switched to a hip dominant technique is when I started effortlessly making higher percent of shots. I think minimalist shoes also play a role cause they have zero heel drop. I suppose I'm kind of attached since it's something I figured out on my own and seemed to work pretty well but hopefully will have the good sense to let go and find a compromise if it no longer makes sense.

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Author Topic: FP's log (Read 192266 times)

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