Author Topic: ian459's Training journal to dunk.  (Read 13266 times)

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ian459

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Re: ian459's Training journal to dunk.
« Reply #30 on: November 28, 2013, 07:12:17 pm »
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I keep my right foot in front and push with my left. But I face left (goofy style)

ian459

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Re: ian459's Training journal to dunk.
« Reply #31 on: November 29, 2013, 05:09:49 pm »
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11/29: Track/Plyo Day

Warmup (high knees, jog, butt kicks, skips) and Dynamic stretching
Half Tuck Jumps: 3x10
Pogo hops: 3x10
Acceleration: 10-20 yard x5
Tempo Run: 100m x5 (rest period was just walking back)

Going to play basketball tonight, so didn't do any jumps.

Question: For tempo run, should I run on my toes like I'm sprinting, or heel to toe like I'm jogging.

ian459

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Re: ian459's Training journal to dunk.
« Reply #32 on: November 30, 2013, 11:56:36 pm »
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11/30: Rest Day/Basketball:

Here is a video of two of my jumps that I recorded (slow motion included). This should be around 33-34'', which ties current PR. I'm at around the top of my palm with 7'6 reach. Sorry for the vertical video. Full screen it to see it I guess.

https://www.youtube.com/watch?v=lAwq4Y3WfNQ&feature=youtu.be

Please critique my run up and if there's anything wrong with my technique.
« Last Edit: December 01, 2013, 12:03:13 am by ian459 »

ian459

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Re: ian459's Training journal to dunk.
« Reply #33 on: December 02, 2013, 11:17:55 pm »
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12/1: Rest Day

12/2: Upper Body Power

Explosive Pullups: 5x5
One Arm DB Snatch: 55 1x5 65 3x5 70 1x3 (Very hard)
Push Press: 95 1x5 105 1x5 110 3x5 (not terribly hard)

Then shooting around and some SVJ/Drop Step jumps
« Last Edit: December 29, 2013, 05:36:01 pm by ian459 »

ian459

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Re: ian459's Training journal to dunk.
« Reply #34 on: December 03, 2013, 05:43:24 pm »
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12/3: Lower body strength:

Squat: 230 5x5 (feeling good for not squatting heavy in like a week and a half)
Deadlift: 265 1x4 (5th rep failed due to grip)
RDL:155 3x6

ian459

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Re: ian459's Training journal to dunk.
« Reply #35 on: December 04, 2013, 07:05:07 pm »
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12/4: Light leg workouts

I like to do some light leg workouts the day after squatting heavy to loosen my legs up a bit. Is this recommended or should I just take a rest day?

Stadium runs: x5 (around 38 steps) I did double stair runs so 19 touches
SVJ: x5
DS VJ x 5
RVJ x 15-20

Running vertical jumps were 31'', which is great for submax and day after leg day I think.

I think I jump similarly to LBSS. My standing vert is under 30, while running vert is a lot higher. He says he's really slow, while
I'm more reactive and quick though, so I dunno.
« Last Edit: December 04, 2013, 07:09:24 pm by ian459 »

vag

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Re: ian459's Training journal to dunk.
« Reply #36 on: December 05, 2013, 01:39:10 pm »
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I am taking this here to stop hijacking entropy's journal:

Vag, are you saying that people who aren't strong yet shouldn't do any power exercises (jump squats or reactive squats or depth jumps) and just focus on squatting and jumping? I'm doing squatting, power exercises, and lots of jumping right now, and I'm not that strong yet.

Nah, they should do them, i was referring to weak people, you are not that strong but you are not weak either. Even them ( weak people ) can get good things out of power exercises but strength should be the main focus imho. And once again, if one is training for jumping, he should practice jumping, always! A generally accepted limit of base strength is 1,5*BW squat, you can squat 5x5@230 at 155BW so you have a good strength base already. I have seen your journal, it looks well balanced to me. Maybe indeed you could squat a bit more ( i see squats once a week or once every 10 days ), but you are definitely strong enough to utilize and get good results out of power exercises.
Kelly Baggett says that once you reach 1,5*BW you can do this reactivity test:
1) Measure your SVJ
2) Measure a depth jump from 12'' box
If your depth jump is lower or equal to your SVJ, the test is over, you need focus in power training.
If not, increase the box to 18'', 24'', 30'' ( 6'' increases ), until your depth jump is lower or equal to your SVJ.
If you reached 30'' and are still jumping higher than your SVJ, it means you are very reactive, you should focus on strength.
If you are somewhere in the middle ( e.g. 12'' DJ > SVJ, 18'' DJ > SVJ , 24'' DJ <= SVJ ) you should do a balanced strength-power program.
woot

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Re: ian459's Training journal to dunk.
« Reply #37 on: December 05, 2013, 02:03:28 pm »
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Yeah but some people will never be better at their depth jump score no matter how much plyo work they will do.

vag

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Re: ian459's Training journal to dunk.
« Reply #38 on: December 05, 2013, 02:16:35 pm »
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I know one , myself, lol. But i am weak. I have never reached a legit 1,5*BW full squat, i was focusing on halfs before my injury. Still, when my half squat was close to 2*BW, my SVJ would be ~30'' and DJs always below it. I guess periodization , cycling between strength/power blocks, balanced strength-power programs are all good choices in that case?
woot

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Re: ian459's Training journal to dunk.
« Reply #39 on: December 05, 2013, 03:02:38 pm »
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I think at first you should investigate and see if there isn't something else other than structure that is keeping you from gaining a plyometric effect. That could be weak calves, weak hamstrings, bad dorsiflexion, lack of dorsiflexion, lack of proper landing mechanics, lack of proper armswing, core strength, tight hip flexors, tight quads, valgus knee collapse, wrong upperbody position, wrong head position... so as you can see, just in what, 20 seconds - I came up with a ton of possible issues OTHER THAN just your structure.

If you videotape yourself and honestly eliminate all these factors then yeah, you end up with your structure as being the weak point. At that moment you can go more on the kingfish route, even if you want a higher running vert and don't care that much about your standing vert.

ian459

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Re: ian459's Training journal to dunk.
« Reply #40 on: December 05, 2013, 07:12:23 pm »
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I think I'm going to stick with my routine until I begin stalling in squats. Then, I'll probably do a periodized plan or something like that, with a few weeks on strength, then power, then plyo focused, etc.

ian459

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Re: ian459's Training journal to dunk.
« Reply #41 on: December 05, 2013, 11:34:22 pm »
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12/5: Upper Body Strength

Bench Press: 165 4x5 (keeping this on maintenance without a spot)
Pullups: 4x8
Overhead Press: 85 4x4 (getting tough)

Then I shot around and did some jumps. For some reason, CNS was fried, and was only getting 30-31''. My runups were bad though.
Then, I played 3 2x2 pickup games, and legs got really warmed up. I did a few more jumps after I finished. I got a few 33'' and a few 34'' and
all of a sudden, a 35''!!! Got the rim around mid palm and it left a mark!  :personal-record:

I guess this shows the difference between cold jumps and CNS fired-up, warmed-up jumps.

ian459

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Re: ian459's Training journal to dunk.
« Reply #42 on: December 06, 2013, 03:35:21 pm »
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12/6: Lower Body Power:

Frog Squat Jumps: 3x3
Trap Bar Jumps: 4x4 (65, 75, 85, 95)
Reactive Squat: 4x4 (95, 105, 115, 125)
Front Squats: 190 1x4 (with rest in between reps)

Then some jumps (Holding Basketball)/shooting around. I'm going to take a complete rest day for legs tomorrow. Not even going to do jumps to let legs recover a bit before Sunday.


ian459

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Re: ian459's Training journal to dunk.
« Reply #43 on: December 06, 2013, 08:23:21 pm »
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Question: What's the best technique to do calf raises? Should I do the concentric explosively or controlled? Pause at top and bottom? Slow eccentric?

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Re: ian459's Training journal to dunk.
« Reply #44 on: December 06, 2013, 08:32:12 pm »
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You got it all right