Author Topic: Mission to Increase Explosiveness  (Read 33270 times)

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T0ddday

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Re: Mission To Dunk
« Reply #30 on: January 06, 2012, 03:31:09 pm »
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I still don't get how you can have SUCH a big difference between your deadlift and your squat. You deadlift more than me and yet squat a lot less than me. WTF? Sure, structural differences but your quads must really suck vs. your posterior chain.

If I believe he does high bar full squats and you do low bar squats to parallel?  That probably explains most of the difference.  What are you squat and deadlift numbers again?  Where do you fail on deadlift?  Also, consider that it's possible that his squat isn't so much as weak in comparison to his deadlift.... but that you are deadlifting drastically less than you should give your squat.

How much can you deadlift?  Where do you fail on deadlift?  Do you have poor grip strength?  Have you spent a lot of time practicing deadlift relative to squat?  Have you spent a considerable amount of time doing sports other than basketball?   Do you lack the flexibility to get in proper position to deadlift?  It's quite likely you could increase your deadlift 50kg with a couple weeks of stretching and form work. 

T0ddday

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Re: Mission To Dunk
« Reply #31 on: January 06, 2012, 03:36:28 pm »
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It looks like a powersnatch with a powerclean grip to me... no second pull whatsoever.

You just grab the bar and throw it up. At least this is what I see.

Isn't that what a powerclean is?

Honestly, it doesn't look like either.  A power snatch has a second pull too!  You might not be able to do as much weight right now but you should stop accelerating the bar so fast off the ground.  Slow first down the pull off the ground and when the bar passes your knees explode.  This goes for powerclean and powersnatch.  Some work from the hang might help but it also might result in you relying on your low back to muscle the weight up.  I would do a disciplined lift off the ground and the an explosive second pull for practice. You might have to use slightly less weight.  You can always watch the master:

http://www.youtube.com/watch?v=vXZt4PhdUns

Mutumbo000

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Re: Mission To Dunk
« Reply #32 on: January 06, 2012, 03:46:35 pm »
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It looks like a powersnatch with a powerclean grip to me... no second pull whatsoever.

You just grab the bar and throw it up. At least this is what I see.

Isn't that what a powerclean is?

Honestly, it doesn't look like either.  A power snatch has a second pull too!  You might not be able to do as much weight right now but you should stop accelerating the bar so fast off the ground.  Slow first down the pull off the ground and when the bar passes your knees explode.  This goes for powerclean and powersnatch.  Some work from the hang might help but it also might result in you relying on your low back to muscle the weight up.  I would do a disciplined lift off the ground and the an explosive second pull for practice. You might have to use slightly less weight.  You can always watch the master:

http://www.youtube.com/watch?v=vXZt4PhdUns

Thanks for explaining that. I'll defs drop the weight and make sure i pull slow to my knees and than explode. I always thought powercleaning was just like a fast deadlift haha. But yeh that makes sense. So it is like a deadlift at the start until you get it to your knees and than it's like a shrug? Or is it just like pull up to your knees and than pull again really fast? Iono i'll just play around with it next time i go to the gym.

Edit- Actually i'll just start doing hang cleans. I watched a few vids on youtube of them so i think i can emulate the form. Once i got used to hang cleans than i'll start trying to put the initial pull in to make it a powerclean.
« Last Edit: January 06, 2012, 03:55:56 pm by Mutumbo000 »
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Raptor

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Re: Mission To Dunk
« Reply #33 on: January 06, 2012, 06:29:04 pm »
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<a href="http://www.youtube.com/watch?v=CPlpWV5J9SI" target="_blank">http://www.youtube.com/watch?v=CPlpWV5J9SI</a>

Check this ^^^

And also this 3 part video here:

http://www.californiastrength.com/videos/viewvideo/44/clean/clean-how-to-video-part-one

Mutumbo000

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Re: Mission To Dunk
« Reply #34 on: January 07, 2012, 02:20:37 am »
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Thanks Raptor. I watched that tutorial vid of the hang clean along with half a dozen others before i hit the gym today. I'm fairly sure i got the correct hang clean form now.

Bench-
barx8
60x6
87.5x3
97.5x1
102.5x1
107.5x1

Push Press-
40x8
65x3x2

Hang Clean-
40x5
60x3x2

Pullups-
bwx10x4
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Raptor

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Re: Mission To Dunk
« Reply #35 on: January 07, 2012, 07:45:08 am »
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Video or it didn't happen ^^^ ;D

Mutumbo000

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Re: Mission To Dunk
« Reply #36 on: January 09, 2012, 05:28:56 am »
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Squat-
60x4
87.5x4
97.5x3
107.5x3
117.5x2

Deadlift-
60x3
100x3
140x3
180x3
200x1 fairly easy

Treadmill- 22km/h 1:20
Bodyweight= 80kg

Here's a vid of my 200kg (440lb) deadlift
<a href="http://www.youtube.com/watch?v=Q9coN-VnghU" target="_blank">http://www.youtube.com/watch?v=Q9coN-VnghU</a>
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: Mission To Dunk
« Reply #37 on: January 10, 2012, 08:07:26 am »
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Video or it didn't happen ^^^ ;D

lol next time i do hang cleans i'll record.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: Mission To Dunk
« Reply #38 on: January 11, 2012, 06:46:56 am »
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Bench-
barx10
60x10
80x8
90x5
100x3x2

Front Squat-
60x7
70x6
80x5
90x4
100x1

Pullups-
bwx12x3
Treadmill 22km/h- 1:25
SVJ- 10 max effort attempts.
I don't know the exact measurements of my SVJ but i know it's getting higher and higher because now i'm able to touch stuff that i could only touch before when i was going in with a run up.
« Last Edit: May 15, 2012, 03:21:36 am by Mutumbo000 »
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: Mission To Dunk
« Reply #39 on: January 12, 2012, 06:25:55 am »
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Hang Clean-
42.5x5
62.5x3x2

Push Press-
40x8
60x5
67.5x3x2

BB Curls-
15x12x2
25x9x2
35x6x2
45x3x2
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: Mission To Dunk
« Reply #40 on: January 13, 2012, 06:23:20 am »
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Bench-
barx8
60x6
90x3
100x1
105x1
110x1 fuk yeh

Pullups-
bwx13
bwx12

Treadmill- 22km/h 1:30
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: Mission To Dunk
« Reply #41 on: January 15, 2012, 05:15:30 pm »
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Squat-
60x4
90x4
100x3
110x3
120x2 :personal-record:

Deadlift-
60x3
100x3
140x3
180x3
185x3
205x1 :personal-record:

Sprints- 3x100m

I should probs squat and deadlift on seperate days. Deadlifts felt hard today. I trained at 7am in the morning without any sleep as well so i'm gona go to sleep now. When i wake up i'm going to go to the courts and try some dunks and than go back to the gym and do some more squats and go on the treadmill for cardio.
Bodyweight= 80kg
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: Mission To Dunk
« Reply #42 on: January 16, 2012, 05:54:34 am »
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i was supposed to go back to the gym after i woke up. I went to the courts instead though and played pickup ball. My local court is slippery as fuk tho and i ended up slipping up and cutting up my knee. Than i was mucking around on the ring and sliced open my finger. I was having a hard time palming the ball today as well which was fuked so i just tried a few double hand dunk attempts on the 9'8 rim. Once i get better technique and add an inch or two to my running vert i wreckon i'll be doing them soon.

« Last Edit: May 15, 2012, 03:22:18 am by Mutumbo000 »
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: Mission To Dunk
« Reply #43 on: January 17, 2012, 07:54:06 am »
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I'm probably just going to spend this week playing bball and only working out legs because of my finger.
Went to the courts today. I tried dunking on a 10' rim off the dribble. Had about 20 attemts got close on a couple of them. Than my left knee got sore so i stopped.
3 SVJ- touched the rim each time, which is good for me.
3 Right leg take off jumps- sailed above the rim on these.
Just going to ice my knee and have a bath. I havn't eaten fast food for like 5 days, which is probs a record for me coz usually i eat that shit everyday. But yeh hopefully abstaining from fast food for a little while can help me recomp my body coz i got skinnyfat atm.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: Mission To Dunk
« Reply #44 on: January 18, 2012, 12:02:27 pm »
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Played b-ball for 5 hours today. I played way too long because i havn't played all day pick up games for months. In the end my ankle got twisted. Not really that bad but enough to walk with a limp. On top of that the shoes i wear are like 1 size too small so they always push into my toes when i'm playing games. As a result i've torn up both my big toes and have blisters all over my feet. My left knee was also feeling sore but only when i went for jump attempts. My body's banged up now. The sad thing is i can't even lift upper body weights properly coz of my fkn fingers that are torn open as well.
So yeh i feel resentment towards my body coz i can't do any weights, i can't do any jumps because my left knee kills me and i'm a 1 leg jumper off my left foot. Than i can't even play basketball or do any cardio coz my toes and right ankle are fuked up. I hate being inactive. If i'm not doing something than i usually end up just eating junk food and catching up with mates for benders consisting of smoking and getting pissed for days. I got an addictive personality and it's like all or nothing for me so yeh it's fuked.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...