Author Topic: ian459's Training journal to dunk.  (Read 13268 times)

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Raptor

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Re: ian459's Training journal to dunk.
« Reply #15 on: November 23, 2013, 08:04:53 am »
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For one leg jumping => running shoes.

For two leg jumping => probably a quality basketball shoe. I think volleyball shoes work as well.

ian459

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Re: ian459's Training journal to dunk.
« Reply #16 on: November 24, 2013, 05:30:07 pm »
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11/23: Rest Day: Stretching/ Light jumps

11/24:Track/Plyo Day:

Warmup, Dynamic stretching
Pogo Hops: 3x10 (minimizing ground contact and keep stiff legs)
Tuck jumps: 3x10
Accelerations: 10-20m x 5
Vertical jumps: 5 Standing, 5 Drop Step, 15 or so Running
100 meters: x5 roughly 80% with fast acceleration and full rest in between each sprint

Critiques about this track/plyo day? Not really sure how to set it up; just wanted to run and jump some.
« Last Edit: November 24, 2013, 05:33:33 pm by ian459 »

vag

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Re: ian459's Training journal to dunk.
« Reply #17 on: November 25, 2013, 05:20:57 am »
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Looks good to me, extremely similar to what i like to do in a plyo-sprint-jump-day.
If i HAVE to find to say something, it would be:
-Tucks before pogos, just because pogos are more 'high' impact, so doing tucks before them has some better 'building up' sequence order.
-I like to do the jumps after the tempo runs. But doing them before has you more fresh obviously. Maybe you could alternate between 2 days and do one of them each time upping the volume. So the warmup-tucks-pogos-accelerations are done always, then you alternate between between tempo runs in session 'A' and jumps at session 'B' and up the volume, getting 20-30 ME RVJs instead of 10-25, and, say, 3x5 tempo 100s instead of only 5.
It's still very well rounded as it is now anyway.
woot

LBSS

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Re: ian459's Training journal to dunk.
« Reply #18 on: November 25, 2013, 09:24:37 am »
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sprints at 80% with full rest is generally frowned on in the internets sprinting literature/forums. do them slower with less rest, or faster with more rest, but not in between. also, more actual jumps. even i, with my pathetic jumping fitness, try to get at least 40 jumps in per session, all told. if i had more time before work i'd do more.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

ian459

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Re: ian459's Training journal to dunk.
« Reply #19 on: November 25, 2013, 04:02:30 pm »
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Thanks guys, I'll try to use your tips for my next track workouts.

Also, I'm supposed to play pick up basketball today the day after track/jump workout. Would it be bad that I didn't give my legs enough rest? They feel fine right now, not sore or anything.

LBSS

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Re: ian459's Training journal to dunk.
« Reply #20 on: November 25, 2013, 07:39:27 pm »
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nah you're probably fine. go for it.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

ian459

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Re: ian459's Training journal to dunk.
« Reply #21 on: November 25, 2013, 11:56:08 pm »
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11/25: Upper Body Strength

Bench Press: 165 5x5 (feeling tired during warmup so didn't increase weight)
Overhead Press: 90 3x4
Pullups:: 3x near failure


Played pickup ball after. Felt pretty quick and jumped in between games. Can consistently get 2-3 knuckles (so 2-3'') over rim without going full out. Think I'll PR soon.
« Last Edit: November 26, 2013, 01:04:14 am by ian459 »

ian459

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Re: ian459's Training journal to dunk.
« Reply #22 on: November 26, 2013, 11:07:30 pm »
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11/26: Lower Body Power:

Frog squats: 50 DB 3x3 superset with 3x3 box jumps
Reactive squats: 115 3x5
Jump squats: 75/95: 3x5
Experiment: One leg hack squat machine jumps. 3x5 each leg. (No idea if it does anything. It hit my calves hard though)

Few pick up games after. Gonna give legs a break tomorrow hopefully, or play some light basketball.

edit. On a side note, literally half the people over 6 foot can dunk or are close to dunking at Lifetime, the gym I'm going to at home.
« Last Edit: November 26, 2013, 11:15:24 pm by ian459 »

ian459

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Re: ian459's Training journal to dunk.
« Reply #23 on: November 27, 2013, 10:39:10 pm »
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11/27:Light Upper Body Power:

Explosive Pullups: 4x5
DB Push Press: 40 1x5 45 3x5

Yet again, played pickup ball after working out but didn't go all out. In between games, did a few running jumps. Pretty sure I hit upper palm on rim, so that's around 34''.

ian459

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Re: ian459's Training journal to dunk.
« Reply #24 on: November 28, 2013, 02:27:35 pm »
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11/28: Rest Day

A lot of resting, stretching, and eating for Thanksgiving. Back to track tomorrow afternoon.

edit. What's the difference between RL and LR plants in two leg running jumps? Which one is better for dunking a ball?
« Last Edit: November 28, 2013, 02:39:43 pm by ian459 »

Raptor

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Re: ian459's Training journal to dunk.
« Reply #25 on: November 28, 2013, 02:42:22 pm »
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It really depends, but I think the one that gets you better extension is better. So for a right handed, RL is better. LR allows you to go straight up though, so it might be better if your jump sucks and you have great timing, but in my experience it's much harder to jump with the ball in-hand LR being right handed.

vag

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Re: ian459's Training journal to dunk.
« Reply #26 on: November 28, 2013, 03:09:30 pm »
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What raptor said is true, LR suits better if you go up with your left hand, RL with right. However, in most cases, you don't choose your plant, the plant chooses you. Example, my LR plant is much more efficient than my RL, i get something like 3'' higher. But i am right handed. In the beginning i continued to practice dunking going LR-right hand. Then at some point i switched to left hand. Palming the ball and even more trying to dunk it with the 'weak' hand felt weird as hell. However everything else felt like falling in place, the whole dunk attempt looked and felt much more natural, efficient, smooth. In the end, i got used to using my left hand and never went back to right hand dunks ( still being 100% right handed ). But that is all about dunking, for a layup it goes the other way around, LR goes better with right hand.
Take home point? Pick the plant that you jump higher and stick with it for max jumps/dunks. If you play basketball a lot like you do, you get a ton of jumps with all kinds of plants anyway.
woot

Raptor

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Re: ian459's Training journal to dunk.
« Reply #27 on: November 28, 2013, 04:54:14 pm »
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Usually the way you sit on a skateboard will be the way you'll have your defensive stance in as well, and the way you will plant in a jump as well.

ian459

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Re: ian459's Training journal to dunk.
« Reply #28 on: November 28, 2013, 04:57:41 pm »
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Interesting. Yeah, I'm a natural RL plant, and I'm right handed so that's a good thing I guess. On a skateboard, I face left, so right leg in front.

Raptor

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Re: ian459's Training journal to dunk.
« Reply #29 on: November 28, 2013, 06:12:45 pm »
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Interesting... so... it seems like you keep your left foot on the skate and push with your right? That would correspond to a LR plant.

Another thing you can watch is how do you prefer to sit in your defensive stance. For example, I naturally plant LR and I also naturally stay in the LR defensive stance, so I can be with my right hand towards the defender and jump with my right hand up for the block.