Author Topic: cowed77's time to get up!  (Read 182851 times)

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cowed77

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Re: cowed77's time to get up!
« Reply #1065 on: April 10, 2015, 04:28:48 am »
+1
been practising with this new team the last 2 weeks.

highest level i've had the chance to play with so far. 2 D1/D2 players who played pro ball in europe, and this other super tall dude that also played pro.

Practices on Tues/Thurs, and Fri with my old team.

Weds personal work.

probably only gonna squeeze in a Sat workout if i feel fresh enough.
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #1066 on: June 02, 2015, 03:59:12 am »
0
been lurking...

hitting the gym once a week max, but it hasnt seemed to affect anything as yet.

question abt my jumping though.

I jump off my left leg mostly, being right handed.

However, when i try to jump for height, as can be seen from the videos i posted, i take a long step off my left foot, then RL plant, in adarq speak.

Is that right? or is that wrong footwork?

and another related question. for depth jumps, how should i drop off?
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

vag

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Re: cowed77's time to get up!
« Reply #1067 on: June 02, 2015, 04:43:00 am »
0
LR or RL plant efficiency is irrelevant to the dominant hand. You don't choose your plant, the plant chooses you.
Now indeed, the plant leg ( R for you ) is supposed to be the stronger one, people that jump off left foot for SLRVJs would be expected to use LR plant.
But don't mind, your body chose the best for you, body knows better, keep training as you were and using what comes natural for jumps, so L SLRVJs, RL DLRVJs.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

cowed77

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Re: cowed77's time to get up!
« Reply #1068 on: June 02, 2015, 05:05:42 am »
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You don't choose your plant, the plant chooses you.


gawd i LOL-ed in the office hahahahahahahaha.

the hand doesnt matter of course, but i meant like if ur a right hander, u will go for most of ur layups off your left foot, so that shud be the stronger leg. but i get what u mean. THE PLANT CHOOSES YOU lolol.

erm... for depth jumps then?

and thanks for replying so fast vag!
« Last Edit: June 02, 2015, 05:07:13 am by cowed77 »
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #1069 on: June 02, 2015, 05:08:12 am »
0
gonna try a few max SL jumps tonight, havent done those in a long long time.
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

LBSS

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Re: cowed77's time to get up!
« Reply #1070 on: June 02, 2015, 08:44:12 am »
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for depth jumps i alternate which leg i lead with. but your feet should be touching the ground at the same time.
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

ChrisM

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Re: cowed77's time to get up!
« Reply #1071 on: June 02, 2015, 10:41:58 am »
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I also alternate which leg I lead with on depth jumps like LBSS.

As for the plant...total agreement with Vag. Your body will decide what feels  natural. While usually you want your 'strong' leg to plant first circumstances can and will deem the opposite necessary occasionally. 

For instance: I jump higher off one using my left leg but I also RL plant naturally in my DL jumps. I attribute this to messing my L knee up in hs and my body adapted to the 'opposite' plant because my L knee couldnt stabilize the torque i was generating. I still practice LR plants but its noticeably slower (probably due to less practice now instead of strength).

So....just jump however feels right!
Insert motivational quote here...

cowed77

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Re: cowed77's time to get up!
« Reply #1072 on: June 03, 2015, 11:52:02 am »
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ah... perhaps im the same as you then ChrisM.

Thanks for the input LBSS and ChrisM!

any input on hip thrusters? just did these for 2-3 workouts...

today:

3 short sprints
squats - ramp up to 5x5 with 80kg.

did these with heels on small plates, feet closer together.
recently i've been thinking of laying off the heavy squatting. thinking to keep my body fresh for ball sessions.
though i did hit 140kg for 3 a month or 2 ago.
what do you guys think abt this?

OHP, paired with pullups with DB between feet.
lateral and rear shoulder raises
some curls for the girls
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

vag

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Re: cowed77's time to get up!
« Reply #1073 on: June 03, 2015, 12:28:21 pm »
0
recently i've been thinking of laying off the heavy squatting. thinking to keep my body fresh for ball sessions.
though i did hit 140kg for 3 a month or 2 ago.
what do you guys think abt this?

Don't reduce the weight, reduce the volume. Or if you reduce the weight, not so much, use a 10-20% buffer ( 80kg is almost 50%, if you can do 3x140kg you should do sets of 3x120kg or 5@110kg ).

You might wanna try:
MSEM: http://www.adarq.org/performance-training-blog/maximum-strength-effort-method/
MEBM: http://www.adarq.org/performance-training-blog/max-effort-beast-mode-(mebm)/
LTMP: http://www.adarq.org/performance-training-blog/length-tension-motor-pool-sessions-(ltmp-sessions)/

Also read this: http://www.higher-faster-sports.com/inseasontraining.html
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

ChrisM

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Re: cowed77's time to get up!
« Reply #1074 on: June 03, 2015, 12:51:25 pm »
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I dont do enough hip thrusts... I need to do them more frequently.

So yea...thats my thoughts on them lol
Insert motivational quote here...

cowed77

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Re: cowed77's time to get up!
« Reply #1075 on: June 08, 2015, 11:15:15 am »
0
Thanks for the input! Gonna hv a read thru soon.

Abit of dribbling.
1 dribble pull-ups in both directions, both wings, 5 makes each.
Abit of layups.
20/33 frm right wing 3s
20/43 frm left wing 3s

Dog tired.
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #1076 on: June 13, 2015, 05:19:00 am »
0
Tues:
Rec league
16 points in a 40ish-50ish loss.

Wed:
Squats,
OHP with db pull-ups
Incline bench with db rows
Hip thrusters
Db lateral and rear raises
Flags

Ytd:
Dribbling drills
1 dribble pull-ups both wings both directions, stepback frm right wing.
3s - 20/32 frm left wing, 20/34 frm right.
« Last Edit: June 13, 2015, 05:21:27 am by cowed77 »
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #1077 on: June 15, 2015, 11:29:32 am »
0
Dribbling drills
1 dribble pull-ups both wings both directions, stepback frm right wing.
3s - 20/29 frm left wing, 20/42 frm right.  :uhhhfacepalm:
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #1078 on: October 12, 2015, 04:42:19 am »
+2
Hello everybody!  :highfive:

been busy with work and stuff, but i still find time to hit the gym, though definitely not at the consistency of old.
also due to the fact that im balling more, so if i needed to be fresh, i skip gym for that week.

<a href="http://www.youtube.com/watch?v=Rj-o3YfJrXg" target="_blank">http://www.youtube.com/watch?v=Rj-o3YfJrXg</a>

here's a link of the work i've done. my range didnt use to be this long definitely haha.
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

cowed77

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Re: cowed77's time to get up!
« Reply #1079 on: October 12, 2015, 04:51:34 am »
0
hello to vag, lbss, raptor, and the rest i interacted pretty regularly with!

forgot to mention too, still able to get rim, probably an inch above, off a dropstep.
just slightly better off a running jump. this was tested just yesterday.

Squat numbers... i dont do triples or push my maxes anymore, but i can still do 100, and i think a max triple of 130 shudnt be too far if i wanted, given that i got 2 sets of 110 last week.

so... any idea what i can do?
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm