Author Topic: a fast and explosive donkey! (Read 1104845 times)

vag · « **Reply #2280 on:** January 28, 2014, 04:54:42 am »

Or, maybe you don't need to be a 1-2 jumper just because VC ( or 9 out of 10 awesome dunkers ) is, but become the best jumper you can be, even if that is a hop-jumper.

Quote

You might experiment a bit with each style to see which one you favor, just don't get in the habit of overanalyzing your steps to the point you turn into a robot. As you become more advanced and work on your approach you will likely naturally gravitate toward a step-close style of approach, but plenty of people have succeeded with either style and when put to the test neither style has proven superior. If you make a point to come in faster and smoother your body will inherently use the style most favorable for your unique physiological characteristics.

Raptor · « **Reply #2281 on:** January 28, 2014, 05:04:25 am »

What I meant is that maybe over time he'll start becoming a 1-2 planter...

vag · « **Reply #2282 on:** January 28, 2014, 05:43:47 am »

Yup, no objection to that. I had that happen to me actually, more than 1 time: I always was hop jumper, but i tend to become more 1-2 in periods that i emphasize more on jumping. It never happens deliberately, my body starts favouring that plant automatically. I don't even know what plant i am using, i can only observe it on vid later. Anyway, fuck my n=1. My previous post was not aggresive, what i wanted to emphasize was what i quoted from that kellyb article, which is what i believe about jumping form in general. Of course yes to improving speed/smoothness/efficiency, big no to getting stuck to stereotypes and becoming a form robot.

Raptor · « **Reply #2283 on:** January 28, 2014, 06:05:52 am »

I have seen that transformation with pretty much everybody not named Justin Darlington. Some exceptions might be adarqui or AC Barch.

But like 90%+ of people jump the most with a 1-2 plant, where they load up the first plant leg a lot more than the 2nd. I guess it allows more time for power to be built up and for less overload to occur in that position (I think the amortization forces load the hips better than in a drop plant).

LBSS · « **Reply #2284 on:** January 28, 2014, 09:38:43 am »

it's all academic, as far as i'm concerned. i'm not going to consciously try to change my plant now, i'm too close to my goal to be fiddling with fundamental stuff like that. if it happens on its own, it happens.

Raptor · « **Reply #2285 on:** January 28, 2014, 09:58:20 am »

Yeah, that's what I meant - it will probably happen on its own.

LBSS · « **Reply #2286 on:** January 30, 2014, 09:01:55 am »

an old gym buddy is moving to london, so i worked out with her and an other friend last night.

WEIGHT: 175
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: good

- paused ATG squat 250 x 3,3

- squat 205 x 20

- bench 185 x 5,5,10

- superset x 2
-- assisted natural GHR x 8
-- DB row 70 x 10

- decline sit up 35 x 10

- stretch

no soreness today from the 20-repper or the GHRs.

LBSS · « **Reply #2287 on:** February 01, 2014, 07:58:04 pm »

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay to good

- warm up

- jumps x some
PR tie on one of the 4-step jumps, surprisingly. drop-off was really fast, didn't get more than 12-15 jumps total.

- paused squat 250 x 3,3

- bench 190 x 5,5,5

- kroc row 50 x 20,20

- superset x 2
-- cable hip thrust 130 x 15
-- hanging leg raise x 10

- stretch

LBSS · « **Reply #2288 on:** February 02, 2014, 04:54:47 pm »

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: both shoulders (left before, right after i got whacked)
MENTAL STATE: great

- touch football x 1.5 hours
so fun. got an elbow or something to the right shoulderblade but it's nbd. i'm gonna be sore as hell tomorrow. worth it.

now time to watch the pros do it.

LBSS · « **Reply #2289 on:** February 02, 2014, 04:55:58 pm »

the timinvermont 1RM calculator gets wonky at higher reps. 205 x 20 gives me a 1RM of 435.

LBSS · « **Reply #2290 on:** February 03, 2014, 11:46:38 am »

sure enough, i'm sore in most of the expected areas: the little muscles in my hips (adductors, hip flexors), lower back, obliques, and to a lesser extend quads and hamstrings. all the stabilizing muscles that are taxed for quick cutting and starting and stopping. tib anterior and peroneals are, unexpectedly, totally fine.

LBSS · « **Reply #2291 on:** February 04, 2014, 05:10:05 pm »

the potomac valley track club just announced their spring/summer meet schedule. there are FAT 100m and 200m races on may 19, june 9 and 30, july 20 and august 10. pretty soon it'll be warm enough to start training outside again and i'm going to head back out to the track. gonna sign up for one or more of these and finally learn just how slow i really am.

EDIT: avishek's gonna do one of them with me. more motivation.

spring workouts plan is to jump 3-4 days a week, train on the track 2-3 days a week, and lift 2 days a week. something like:

D1: ME jumping + lifting
D2: rest OR low-intensity track
D3: jumping + high-intensity track
D4: jumping + lifting
D5: rest OR low-intensity track
D6: jumping + high-intensity track
D7: rest

that may be overly ambitious. given that i'm making progress on my current set up and my overall goal remains dunking,high-intensity track will be the first thing to go if it's too much. i do think i reaped some benefits from the sprinting last summer/fall, and it'll be interesting to see if i can continue to do that after a winter that's seen me get closer to my goal than ever before.

high-intensity track would be various bounds and max-effort sprints. low-intensity track would be basically extensive tempo. i'll start conservatively, as always.

might get back to jumping before work, as well, as that'll allow me to get back on the track without having overly complicated evenings or being unpleasantly surprised by the court being filled with 8-year-olds.

LBSS · « **Reply #2292 on:** February 04, 2014, 10:00:47 pm »

WEIGHT: 176
SORENESS: hip flexors, adductors, obliques, intercostals, quads, feet (yes)
ACHES/INJURIES: right toe
MENTAL STATE: okay

- warm up

- hip thrust 85 x 15,15,15,15

- paused squat 225 x 3,3,3

- superset x 2
-- dips x 15
-- pull ups x 6

- kroc row 65 x 18

- stretch

a garbage workout but that's to be expected when so sore. will work out again tomorrow and possibly thursday and am taking friday off. hopefully i'll be shipshape enough by then to get a good long workout in in the afternoon.

AGC · « **Reply #2293 on:** February 05, 2014, 05:13:18 am »

Quote from: LBSS on February 04, 2014, 05:10:05 pm

the potomac valley track club just announced their spring/summer meet schedule. there are FAT 100m and 200m races on may 19, june 9 and 30, july 20 and august 10. pretty soon it'll be warm enough to start training outside again and i'm going to head back out to the track. gonna sign up for one or more of these and finally learn just how slow i really am.

EDIT: avishek's gonna do one of them with me. more motivation.

spring workouts plan is to jump 3-4 days a week, train on the track 2-3 days a week, and lift 2 days a week. something like:

D1: ME jumping + lifting
D2: rest OR low-intensity track
D3: jumping + high-intensity track
D4: jumping + lifting
D5: rest OR low-intensity track
D6: jumping + high-intensity track
D7: rest

that may be overly ambitious. given that i'm making progress on my current set up and my overall goal remains dunking,high-intensity track will be the first thing to go if it's too much. i do think i reaped some benefits from the sprinting last summer/fall, and it'll be interesting to see if i can continue to do that after a winter that's seen me get closer to my goal than ever before.

high-intensity track would be various bounds and max-effort sprints. low-intensity track would be basically extensive tempo. i'll start conservatively, as always.

might get back to jumping before work, as well, as that'll allow me to get back on the track without having overly complicated evenings or being unpleasantly surprised by the court being filled with 8-year-olds.

Wow very cool man. Will be interested to see how you go.

LBSS · « **Reply #2294 on:** February 06, 2014, 10:05:02 am »

meant to mention, i've been playing around with my kettlebell, mostly doing TGUs and cleans/snatches and OHP for a rep or two at a time. just getting a feel for the thing, i've never worked with KBs before. also, did some work with the captains of crush yesterday, playing around with hand positioning. i found a good hold for my left hand but not yet my right, although right is (obviously, i'm right-handed) much stronger.

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Author Topic: a fast and explosive donkey! (Read 1104845 times)

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