Author Topic: a fast and explosive donkey!  (Read 1081892 times)

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LBSS

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Re: no bounce, need bounce
« Reply #285 on: June 07, 2010, 06:23:49 pm »
-1
Just got my club tournament calendar for the rest of the year:

June 26: One-day round-robin with DC area teams (8 of 'em). Informal, kind of just to see where everyone is at.

July 31-August 1: Full tournament in eastern Maryland. Still pretty informal but some teams from around the mid-Atlantic.

August 28-29: Chesapeake Open. Serious tournament, teams from all over the country. Seattle, Bay Area, Boston, Texas, Chicago, Montana, Atlanta, etc. We will get annihilated by a lot of the teams here but it's a good test.

September ??-?? (probably 18-19): Capitol Sectionals. I will light myself on fire if we don't make it out of our section (top X number of teams advance from Sectionals to Regionals; X varies from year to year). In fact, we should finish second or third in this tournament at worst. Our section was LOADED at the top last year but two of the top teams (including last year's national champs*) aren't gonna be there this year so it's a bit more open.

October ??-?? (probably 9-10): Mid-Atlantic Regionals. Goal is to place well (top 5), or, if we get decimated by injuries like last year, say fuck it, drink a lot and heckle teams we don't like. We're not good enough to make Nationals but that's not the point of the team, so no big deal. And if we catch fire and somehow beat teams that are built to easily handle fun-oriented teams like mine, well, we'll need new shorts and plane tickets.

Basically, one tournament a month between now and October. That's pretty good, not as many as I was expecting which means more useful training time. Tournaments are draining and always require at least a couple of days of pure recovery.

*Highlights of my season last year were two sick plays I made in our quick defeat to these guys at Sectionals. I'm an okay player and make good plays from time to time. But it feels so much better to do it against the best competition, even if you're getting blown out in the game.
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

adarqui

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Re: no bounce, need bounce
« Reply #286 on: June 07, 2010, 08:36:25 pm »
0
nice man sounds fun, if you light yourself on fire though make sure a fire extinguisher is nearby and you record it in high def.


LBSS

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Re: no bounce, need bounce
« Reply #287 on: June 07, 2010, 08:45:09 pm »
-1
nice man sounds fun, if you light yourself on fire though make sure a fire extinguisher is nearby and you record it in high def.



lol.

It was too nice out to go to the gym today. Just a perfect evening. So I ran instead. Easy pace, little more than 4 miles, bout half an hour. Now I'm going to hydrate, stretch and foam roll. And eat.
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: no bounce, need bounce
« Reply #288 on: June 08, 2010, 11:07:24 pm »
-1
Damn, getting to be a lot of journals on here. Today:

Warm up
kind of quick cause I got to the gym before anyone was using the court and I wanted to take advantage

Work
DLRVJ from 3+ steps, not so great. Need more practice on a rim. 3 step approaches were better than run-ups.
low-box ankle hops 2x10
jump squat 2x3x95
squat 5x265 -- felt way better than last time
superset x3 of pullups x5 and pushups x20

Cool down
stretch
foam roll
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: no bounce, need bounce
« Reply #289 on: June 09, 2010, 12:28:20 am »
-1
Also, I finally got some vids. My reach is about 90", so I got around 30.5" on the two approach jumps. Pretty sad but what are you gonna do.

First a couple of three-step approaches (the full runups are embarrassingly awkward looking, I think I'll focus on three-step until it gets better, then worry about full speed)
http://www.youtube.com/watch?v=YWDbyfa-H3U

Then some ankle hops
http://www.youtube.com/watch?v=iVZlK8eClL0

Then some jump squats
http://www.youtube.com/watch?v=BsTbWG_HRuo

Then, just for zginphil, some squats (yes, I know I'm good-morning-ing the last couple of reps)
http://www.youtube.com/watch?v=4s-G82TRYtM

Thoughts would be appreciated.
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

adarqui

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Re: no bounce, need bounce
« Reply #290 on: June 09, 2010, 01:58:00 am »
0
Also, I finally got some vids. My reach is about 90", so I got around 30.5" on the two approach jumps. Pretty sad but what are you gonna do.

First a couple of three-step approaches (the full runups are embarrassingly awkward looking, I think I'll focus on three-step until it gets better, then worry about full speed)
http://www.youtube.com/watch?v=YWDbyfa-H3U

the biggest problem i see is that you are 'maintaining speed into the plant'.. you build most of your speed right in the beginning then coast into the plant.. it's got to be a smooth acceleration right into the plant.. the plant itself looks a bit interesting, your left ankle is really plantar flexed significantly, don't know if you should try staying back a little more as you plant to keep more of the weight on the mid-foot, not on the very end of the toe..

Quote
Then some ankle hops
http://www.youtube.com/watch?v=iVZlK8eClL0

i don't really like those kind of ankle hops because it's hard to complete triple extension on each rep.. i mean if you look closely you are cutting it short, because you are flexing at the hip to bring the knees up.. i like stiff leg ankle hops in place where you really land completely locked out and then explode through the toes, stiff, so it becomes a true rebound.

Quote
Then some jump squats
http://www.youtube.com/watch?v=BsTbWG_HRuo

i'd drop the weight a little bit, the transition from ECC to CON (EIC) is mega-slow.. i always say 'go as low as you're going to go on your SVJ', which is actually what you're doing since you do go pretty low on your svj's... so the weight is just a bit too much at that depth.. basically the transitions from hips back into that double knee bend is just not happening fast at all, i'd drop weight on the jump squats and start also doing REA squats..

every time you do jump squats, warmup with some REA sets, that'll help wake everything up and give you some more pop at the bottom.. REA's don't even have to be heavy at this point either, that ADA is enough to kickstart the CNS.. try REA's before JS's and see how it effects the transition.

Quote
Then, just for zginphil, some squats (yes, I know I'm good-morning-ing the last couple of reps)
http://www.youtube.com/watch?v=4s-G82TRYtM

Thoughts would be appreciated.


squats looked good!

peace man

LBSS

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Re: no bounce, need bounce
« Reply #291 on: June 09, 2010, 09:10:12 am »
-1
Thanks adarq, good advice as usual.

Couple ?s:

  • I get that plantar flexion is less than ideal w/r/t the plant, but what do you mean by "staying back a little more"?
  • Makes sense about the ankle hops. I'll lose the box. Do you have a preference/recommendation for true stiff-leg hops vs. pogos or even tuck jumps?
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

adarqui

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Re: no bounce, need bounce
« Reply #292 on: June 09, 2010, 04:15:56 pm »
0
Thanks adarq, good advice as usual.

Couple ?s:

  • I get that plantar flexion is less than ideal w/r/t the plant, but what do you mean by "staying back a little more"?
  • Makes sense about the ankle hops. I'll lose the box. Do you have a preference/recommendation for true stiff-leg hops vs. pogos or even tuck jumps?

as far as staying back, check this thread: http://www.adarq.org/forum/crazy-weird-analysis-stuff-%29/various-jumpers-plants/msg6784/#new

maybe it's just the angle of your jump but to me it seems like you're landing basically completely centered over your feet, like say how you would on a depth jump.. that's cool and all but if you were to stay back a bit, which would be an indication of more run up speed (since you're breaking yourself hardcore), you'd load up the quads alot more.

i mean that's just what it looks like to me.. it's hard for me to even screenshot the plant from that camera angle though.



basically, you're trying to squat the jump up it seems to me.. which is ok but you are not taking advantage of that forceful deceleration of the run up, which should give you a few more inches..



stiff leg ankle hops are my favorite of the three, for sure.. pogos & tuck jumps are on the same level for me, they both serve different purposes..

stiff leg ankle hops, depending on the intensity, can be done for:
- high intensity: sets of 5-8
- moderate intensity: sets of ~15-20
- low intensity: sets of ~20+

high intensity would be MAX effort while still staying completely stiff.. these are definitely hardcore.. low intensity would be just staying completely stiff and popping off the toes nice and smooth.



as far as pogos/tuck jumps, same kind of recommendations honestly.. pogos would be more of a jumping assistance while tuck jumps would be more of a sprinting assistance (hip flexor power).. i like both of those though too, in fact when i do like 40 MR tuck jumps in a row i am gasses as hell, tough exercise.

hope that helps! if you need more info be sure to ask!

peace

LBSS

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Re: no bounce, need bounce
« Reply #293 on: June 09, 2010, 05:14:24 pm »
-1
thanks again, that does help. the bit in there about side planting (vs. straight squat planting, like i do) is good to keep in mind, but i guess there's no real way to practice it other than to get more explosive/reactive and just do it.

it might help me to come in more from the side and then try to jump facing the backboard, now that i think about it. if that makes sense.

also, overthinking kills me in so many ways. the one day, whenever it was, that i got a couple of knuckles above the rim (~32" jump), i was just attacking for those couple of jumps. the rest sucked as usual.
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

adarqui

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Re: no bounce, need bounce
« Reply #294 on: June 09, 2010, 07:16:45 pm »
0
thanks again, that does help. the bit in there about side planting (vs. straight squat planting, like i do) is good to keep in mind, but i guess there's no real way to practice it other than to get more explosive/reactive and just do it.

yup.

Quote
it might help me to come in more from the side and then try to jump facing the backboard, now that i think about it. if that makes sense.

definitely, the angle you come in at will have a major effect on the plant.. if you do come in from the side a bit more, i would imagine you would learn to turn into your jumps (which would have you really decelerating well).. so just throw a few in each jump session from 2-3 step run ups and see how you feel.. you want to accelerate all the way into the plant though.. look at your vid, you are decelerating into the plant.

Quote
also, overthinking kills me in so many ways. the one day, whenever it was, that i got a couple of knuckles above the rim (~32" jump), i was just attacking for those couple of jumps. the rest sucked as usual.

ya man that's killed me plenty of times.. it's hard to overcome when it's in your head, it can kill your entire jump session.. if i jump too frequently that stuff gets in my head.. i also jump with an ipod, it really helps.. when i was jumping very low a few months ago, like barely 10'2 touches etc, it was getting into my head, so to get it out i would focus mostly on practicing my jump shot/dribbling, then throwing in a few jumps every 5 minutes, it really helped..

letting doubt/negative thoughts creep in really is a killer, it can completely shut you down, i know 100% how you feel as it has happened to me alot, but you have to find some "workaround" in order to get those thoughts out of your head.. for me, that is:
- jumping less frequently (say every other day or every 4th day)
- doing alot more activity in between jumps, such as bball dribbling/shooting.. maybe for you it would be short sprints etc
- having alot of goals instead of just jumping, such as sprints/other movements, takes alot of the weight off of just improving vert

peace man

adarqui

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Re: no bounce, need bounce
« Reply #295 on: June 09, 2010, 07:46:04 pm »
0
btw

Quote
also, overthinking kills me in so many ways. the one day, whenever it was, that i got a couple of knuckles above the rim (~32" jump), i was just attacking for those couple of jumps. the rest sucked as usual.

that attacking mindset is what you need, it probably had you accelerating more into your plant too etc.

LBSS

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Re: no bounce, need bounce
« Reply #296 on: June 09, 2010, 09:42:36 pm »
-1
word. i need to get a hockey goal or something set up in the gym so i can practice throws in between jumps and whatever else. two birds, one stone.

today:

warm up
usual

work
ankle hops 2x10 (i'll post a vid in a couple of minutes)
bench 3x5x165
BOR 3x8x135 -- my back is going to be sore tomorrow
core circuit x3 of
front plank x30s
side plank L x30s
side plank R x30s
advanced glute bridge x10x3s hold

cool down
stretch
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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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

adarqui

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Re: no bounce, need bounce
« Reply #298 on: June 09, 2010, 11:29:01 pm »
0
ankle hops:
http://www.youtube.com/watch?v=-9671WVt034

bench:
http://www.youtube.com/watch?v=a85yOjy9FBI

you were getting some nice bounce on those ankle hops, looked good! just always remember the cues before doing them:
- prior to landing, glutes and quads locked, toes up

eventually you can add some arm swing, but those ankle hops looked good.. make sure you're not leaning back when you get tired, happened on the 2nd half of the vid.

bench was great form.

peace man!

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Re: no bounce, need bounce
« Reply #299 on: June 10, 2010, 09:33:17 pm »
-1
So beautiful out today, not nearly as hot as it was supposed to be.

Warm up
feet drills
10m sprints
walking mobility stuff

Work
3x4x100m @16-18s/35-45s with 75-85s between sets
core circuit x4 of
crunches x25
L crunches x15, 3x10
R crunches x15, 3x10
hypers x10

Cool down
stretch

Then there were some dudes from the top men's club team in the area doing a track workout. They finished right around the same time I did, so we ended up throwing around for about half an hour. Was originally just short-to-medium throws, but then the field emptied out so we ended up doing some longer stuff. Lots more sprinting and jumping. Not too much, but still, more intensity than I meant to do today. Whatever, it was worth it to throw around.
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