Author Topic: Marc's Journal  (Read 26657 times)

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marcdayne

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Re: Marc's Journal
« Reply #30 on: April 14, 2021, 04:22:14 pm »
+1
Wednesday

Afternoon session
Dunk 10 ft rim

Session: Power
Elevated Box Squat
Bar 3x5
100lbs+bar 1x5
200lbs+bar 1x3
250lbs+bar 1x3
280lbs+bar 1x3
300lbs+bar 1x5
230lbs+bar 1x10

Patrick Step Up
Bar 2x10 ea leg
100lbs+bar 3x10 ea leg

SL Calf Raise
35lbs 3x10 ea leg

Wall Tib Raise
3x10-15

marcdayne

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Re: Marc's Journal
« Reply #31 on: April 14, 2021, 11:30:19 pm »
+3
Thursday

9hrs sleep is real 🤣

Plyometric
Depth drop
<a href="http://www.youtube.com/watch?v=bcWkMo1vtVU" target="_blank">http://www.youtube.com/watch?v=bcWkMo1vtVU</a>
1x1
1x2
1x3
1x5

Depth Jumps
<a href="http://www.youtube.com/watch?v=lP4g2RwVRdg" target="_blank">http://www.youtube.com/watch?v=lP4g2RwVRdg</a>
1x1
1x2
1x3

Single Leg Lateral Jump
<a href="http://www.youtube.com/watch?v=vF5HBr3XEzA" target="_blank">http://www.youtube.com/watch?v=vF5HBr3XEzA</a>
3x5-7 tire left foot only my block foot to jump
1x8 left foot my block foot to jump

Session:Volume
RDL
Bar x10
30lbs+bar x10
50lbs+bar 5x10

Standing Good Morning
Bar x5
30lbs+bar x5
50lbs+bar 2x10
50lbs+bar 1x7

Seated Good Morning
50lbs+bar x8
« Last Edit: April 15, 2021, 01:05:36 am by marcdayne »

marcdayne

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Re: Marc's Journal
« Reply #32 on: April 16, 2021, 06:40:53 am »
0
REST DAY

Laundry
« Last Edit: April 16, 2021, 06:42:53 am by marcdayne »

LBSS

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Re: Marc's Journal
« Reply #33 on: April 16, 2021, 10:40:48 am »
+2
i think you collapse way too much in those depth drops, you're just sinking into a squat. i'd try a much lower box.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

seifullaah73

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Re: Marc's Journal
« Reply #34 on: April 16, 2021, 11:03:12 am »
+1
Def agree with lbss.
With depth drops you are training leg/ tendon stiffness, you want to land with minimal knee bend but without locking your knees.

Same with depth jumps reduce knee bend, reduce ground contact time, improve reaction and jump from that position from initial landing.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

marcdayne

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Re: Marc's Journal
« Reply #35 on: April 16, 2021, 06:57:44 pm »
+1
i think you collapse way too much in those depth drops, you're just sinking into a squat. i'd try a much lower box.

Yes sir LBSS thanks again. Yes not good for the knee also. I will lower box next plyo training and control my drop with minimal knee bend. ;)
« Last Edit: April 16, 2021, 07:01:36 pm by marcdayne »

marcdayne

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Re: Marc's Journal
« Reply #36 on: April 16, 2021, 07:00:33 pm »
+1
Def agree with lbss.
With depth drops you are training leg/ tendon stiffness, you want to land with minimal knee bend but without locking your knees.

Same with depth jumps reduce knee bend, reduce ground contact time, improve reaction and jump from that position from initial landing.

I agree. Thanks Sir seifullaah73  :highfive:

marcdayne

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Re: Marc's Journal
« Reply #37 on: April 19, 2021, 07:33:58 pm »
0
Rest Day

marcdayne

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Re: Marc's Journal
« Reply #38 on: April 21, 2021, 07:45:36 pm »
+3
Is on a vacation :trolldance:

marcdayne

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Re: Marc's Journal
« Reply #39 on: April 28, 2021, 07:05:11 am »
+3
Tuesday



Wednesday

10 ft dunk with arm swing (mini ball)
<a href="http://www.youtube.com/watch?v=Ft9cgIQl5tE" target="_blank">http://www.youtube.com/watch?v=Ft9cgIQl5tE</a>

10 ft dunk no arm swing (mini ball) :personal-record:
<a href="http://www.youtube.com/watch?v=BJTXGecItRw" target="_blank">http://www.youtube.com/watch?v=BJTXGecItRw</a>
« Last Edit: April 29, 2021, 08:10:33 am by marcdayne »

CoolColJ

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Re: Marc's Journal
« Reply #40 on: April 29, 2021, 01:06:51 am »
0
the pic above, or whatever it is, is not working

marcdayne

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Re: Marc's Journal
« Reply #41 on: April 29, 2021, 08:11:33 am »
0
the pic above, or whatever it is, is not working
Sorry sir. Done reupload img  :highfive:

marcdayne

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Re: Marc's Journal
« Reply #42 on: April 29, 2021, 08:12:16 am »
0
Thursday rest day

marcdayne

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Re: Marc's Journal
« Reply #43 on: May 01, 2021, 09:47:24 am »
+3
Saturday
Shoots ball 20 mins and Stretching

marcdayne

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Re: Marc's Journal
« Reply #44 on: May 16, 2021, 04:57:11 am »
+1
Sunday

Guess whos back  :ibjumping:

10'1" rim height
10 dunks made in a row (mini ball)

<a href="http://www.youtube.com/watch?v=Hdw0Csm2ua4" target="_blank">http://www.youtube.com/watch?v=Hdw0Csm2ua4</a>
« Last Edit: May 16, 2021, 05:06:13 am by marcdayne »