Author Topic: a fast and explosive donkey!  (Read 1080982 times)

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LBSS

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Re: a fast and explosive donkey!
« Reply #3525 on: March 28, 2016, 01:26:37 pm »
0
Maybe we should analyse how he ended up with this PR day... what preceded this? What happened in the last week or so, how did everything unfold?

My mind can't analyse jack shit right now as I'm headed towards even deeper depression, so can anybody summarize?

it's a good question. the only correlation i can suggest is that there seems to be a positive relationship between squatting heavy and then having 3-4 days of no weights and minimal intense work. most of the times i've PR'd jumps it's been on weekends after i missed a squat workout later in the week for some reason or other, usually not on purpose. i've also jumped best around late morning or midday. yesterday's milestone was achieved after breakfast but some of the other best jumping days have been fasted.

here are some vids from saturday. can't wait to get one up of an actual dunk.

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

<a href="http://www.youtube.com/watch?v=pJWyMBJzu14" target="_blank">http://www.youtube.com/watch?v=pJWyMBJzu14</a>

<a href="http://www.youtube.com/watch?v=EMzVf8l_-8E" target="_blank">http://www.youtube.com/watch?v=EMzVf8l_-8E</a>

<a href="http://www.youtube.com/watch?v=Unnc14biIac" target="_blank">http://www.youtube.com/watch?v=Unnc14biIac</a>

<a href="http://www.youtube.com/watch?v=L_9c0cGHCL0" target="_blank">http://www.youtube.com/watch?v=L_9c0cGHCL0</a>

<a href="http://www.youtube.com/watch?v=K124Bp9rDd0" target="_blank">http://www.youtube.com/watch?v=K124Bp9rDd0</a>
i was frustrated.
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

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seifullaah73

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Re: a fast and explosive donkey!
« Reply #3526 on: March 28, 2016, 02:18:50 pm »
0
in your videos and i have seen other dunkers either wipe the bottom of their shoes or apply something to the bottom of the shoes, is it dust so to make it grip more to the floor type used on courts.
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/

LBSS

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Re: a fast and explosive donkey!
« Reply #3527 on: March 28, 2016, 02:40:54 pm »
+3
in your videos and i have seen other dunkers either wipe the bottom of their shoes or apply something to the bottom of the shoes, is it dust so to make it grip more to the floor type used on courts.

the opposite of dust. i wipe sweat on the bottoms of my shoes to make them stick. can't tell you how dusty that floor is.
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

Raptor

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Re: a fast and explosive donkey!
« Reply #3528 on: March 28, 2016, 03:10:35 pm »
+1
I was actually thinking about that as I was watching your skater jumps... I was like "how can he trust that the foot won't slip when he jumps from side to side, I would be terrified" and secondly "how doesn't he slip?!"

John Stamos

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Re: a fast and explosive donkey!
« Reply #3529 on: March 28, 2016, 04:31:32 pm »
+3
LBSS 2017


Good job on the dunk, making me want to get back into it again.
Every Monday
50 JR
10-1
BURPEES
WALLBALL X 20LB
JJ

PR: 19:51 --> 17:41

LBSS

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Re: a fast and explosive donkey!
« Reply #3530 on: March 28, 2016, 10:08:00 pm »
0
lol not likely. but never say never.

- daily routine
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

LBSS

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Re: a fast and explosive donkey!
« Reply #3531 on: March 29, 2016, 07:41:02 am »
0
MORNING

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: kind of slow but good

- warm up

- skater jump x 20

- one-step RVJ x 5,5

- two-step RVJ x a bunch
just working on getting low and getting my feet out in front in the plant so that my knees don't travel forward. not very good height.

EVENING

foam roll but otherwise fuck-all. was so exhausted. long day at work although it was partly my fault because i forgot about a deadline until like 5 PM and then i had to scramble to get this report out.
« Last Edit: March 30, 2016, 09:08:23 am by LBSS »
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

Raptor

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Re: a fast and explosive donkey!
« Reply #3532 on: March 29, 2016, 10:05:16 am »
0
just working on getting low and getting my feet out in front in the plant so that my knees don't travel forward. not very good height.

Maybe this is why I always have the knee "collapse" - I'm so used to planting underneath me (that's what comes naturally) that when I try to do that "off a run up" I subject my legs to too much tension on the incorrect position for a running jump - I try to do a running jump with a standing jump mechanics - and I get the knee collapse.

LBSS

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Re: a fast and explosive donkey!
« Reply #3533 on: March 30, 2016, 09:11:13 am »
+1
MORNING

WEIGHT: ???
SORENESS: glutes a little (?)
ACHES/INJURIES: low back a little tight, as it has been off and on for a couple of weeks -- even during pistols, which is new
MENTAL STATE: a little sleepy but good

- warm up

- skater jumps x 20,20

- one-step RVJ x 5
startlingly good, hit 33 on first jump

- DLRVJ x ~15
also good but not great. hit one really hard with the dodgeball, felt like i actually cocked back a little. missed a bunch of others. dropoff was swift and severe, though.

- bound-bound-jump x 3,3,3
barely 30

- depth jump @14" x 3
not even 30

EVENING

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right toe, low back a little tight
MENTAL STATE: good

- warm up

- DLRVJ x 8
good not great, didn't get one as high as my peak this morning. form felt weird, not getting low enough.

- paused speed squat 290 x 5,5
first set was exceptionally smooth and powerful

- DL 325 x 1,1
low back was not having it, form off

ran out of time. going to awesome concert.
« Last Edit: March 30, 2016, 06:30:23 pm by LBSS »
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

Raptor

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Re: a fast and explosive donkey!
« Reply #3534 on: March 30, 2016, 09:29:38 am »
0
I wonder what would happen if you were to potentiate yourself a bit with some med ball throws/KB swings before your jumps.

Mikey

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Re: a fast and explosive donkey!
« Reply #3535 on: March 31, 2016, 09:09:35 am »
+1
Congratulations on getting your first dunk :ibjumping:
"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...

T0ddday

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Re: a fast and explosive donkey!
« Reply #3536 on: March 31, 2016, 01:16:08 pm »
+6


thank you andrew. thank you. thank you t0ddday for the recent help, i haven't followed it exactly but god damn if the half-assed way i have followed it didn't work. thanks vag, raptor, flander, acole, kelly and lance in absentia, avishek in absentia, and everyone else on here for being an awesome community and helping me stay on the grind.

I'll expect a good testimonial now for my services.   

The reason it worked is because of the half-assed way you followed it!  Online training is hard, I have been breaking into it and have a few clients now (including my unpaid clients - you and vag lol) and while it should be a dream (cheaper for the trainee, less time for the trainer) it requires smart clients to make it work...  I have some clients who literally email me every day if they miss a rep or ask what compression shorts to wear...  The thing about online training is the coach (me) isn't there so there will always be something missing that the client (you) has to make up for.  Basically I can evaluate you and write you the best program ever but the success comes from a client that understands the "spirit of the program" instead of just than the "letter of the program".   In your case the spirit involved focuses abdominal and core work, speed squats, daily mobility and re-activity, fatigue accumulation, etc.   You had some issues with knee pain and modified the template when you had to for your body but you NAILED the spirit of the program and that's why you finally dunked.  In vags case it appears that glute thrusts are not a socially acceptable exercise in greece and he has modified it to work for him without losing the spirit of the program (GPP, increased work capacity, recovery from short rest intervals, etc) and so he too is succeeding from my work far more because he has this ability.  Both of you have the understanding few online clients have and that's what makes it so fun to train you.   You not only put in the work, you understand the work and made it effective for you which is why you deserve all the credit for it.  Congrats.  Still owe me a testimonial.  What's next?  11.x 100m?

LBSS

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Re: a fast and explosive donkey!
« Reply #3537 on: March 31, 2016, 02:45:05 pm »
+1
thanks t0ddday. i do have the constant nagging sense at the back of my mind, when i'm in pain or really tired, that i'm just a pansy and if i could push through more i'd do better (while recognizing that pain is there for a reason and i should not abuse myself), so i appreciate your saying that.

i'll email you a testimonial in a minute.

also, next is definitely getting a dunk on video. after that...? i'm open to suggestions. sprinting may be out because pakistan is happening, probably in late may.



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

Raptor

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Re: a fast and explosive donkey!
« Reply #3538 on: March 31, 2016, 03:15:40 pm »
+2
This is like when you play Counter Strike, make a ton of damage to an enemy, then some guy kills it and gets all the credit. #notFair :D

Just kidding, calm down :P

T0ddday

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Re: a fast and explosive donkey!
« Reply #3539 on: March 31, 2016, 09:22:53 pm »
+6
thanks t0ddday. i do have the constant nagging sense at the back of my mind, when i'm in pain or really tired, that i'm just a pansy and if i could push through more i'd do better (while recognizing that pain is there for a reason and i should not abuse myself), so i appreciate your saying that.

Learning the difference between hurt and injured is one of the most important things you can do as an athlete.  Im surprised you can push through some nagging pain given that you train alone...

For me, if I train alone I err way way too much on the side of caution...  ill literally stop a training session cause of a broken nail or cause im just "not feeling it."  When I train with others I can make the opposite mistake and train through injury...  one less is always better than one more unless its always one less!

My advice now is to get the video rolling ALL the time.  Dunking legs are fickle, in honor of your dunk I planned to try a few myself and played some pickup today with a very tall dunk client...  After two games my legs felt so great and I had a guy who coukd throw me lobs that I could windmill soooo easily.  I even height checked near the rim and touched white square which is a 46" jump at least...  lifetime PR!  Then played a few more and drank some powerade and stretched and when the gym died down we got the camera rolling for a dunk session....  and legs were dead...  I feel like a lying teenager about what I just did only a few hours ago before tape was rolling...  but if its not on video it dont count I guess.  One big problem is that you dunk off lobs but cant throw them to yourself... neither can I, I am just retarded at self lobs and had some terrible fails on off backboard attempts when I had camera...  I wish I could help teach you the self lob but I cant figure ot out myself so I settled for power dunks and 180s instead... heres what I taped, you get yours on video and ill do a better job getting something cool on tape for for you, race to it!

https://youtu.be/L8anloCreuI
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