Author Topic: Scooby 2011 Journal  (Read 364547 times)

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scoobychau

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Re: Scooby 2011 Journal
« Reply #465 on: December 09, 2014, 11:57:59 pm »
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Jack Woodrup Custom Program Week 1 Day 1

I guess this is more or less the same as the original VJM with personal help from Jack himself.

Video Re-Cap:
<a href="http://www.youtube.com/watch?v=ZuLqim_tgqA" target="_blank">http://www.youtube.com/watch?v=ZuLqim_tgqA</a>
http://youtu.be/ZuLqim_tgqA

- Depth Jump
- Seated Jump (Suppose to do squat jump lol)
- Power Skipping
- Frog Jump
- Single Leg Seated Jump

The side of my abs feel sore on the 2nd day after this.   Weird, sign of weakest link?
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

scoobychau

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Re: Scooby 2011 Journal
« Reply #466 on: December 11, 2014, 12:00:17 am »
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Jack Woodrup Custom Program Week 1 Day 2


<a href="http://www.youtube.com/watch?v=BMtENX7_5AA" target="_blank">http://www.youtube.com/watch?v=BMtENX7_5AA</a>
http://youtu.be/BMtENX7_5AA

- Paused Squat  135lbs
- Reactive Squat 145 lbs
- Reactive Split Squat (back foot no chair to elevate) 75lbs
- Squat Jump with bar (instead of Box jump body weight) 45lbs
- Single Leg paused Jump (instead of Single Box jump)  Body Weight

Extra
- Hang Clean @ 135 x 4
- Bare foot Jog back home for 5 min. on balls of feet.
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

scoobychau

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Re: Scooby 2011 Journal
« Reply #467 on: December 15, 2014, 11:05:54 pm »
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141215 Sport Specific Day
http://youtu.be/SKNWP1iJefQ
<a href="http://www.youtube.com/watch?v=SKNWP1iJefQ" target="_blank">http://www.youtube.com/watch?v=SKNWP1iJefQ</a>

Fixing the run up again... keeping speed up. making the each step big, Focus in the Last step making it long before lift off (to avoid slowing down)

but it seems like my over all speed is still very slow,  Also.. i am not sure if the mini hop at the end is BAD...or should I leave it as is.

I also attached some 5'11" 2 foot dunker.. to compare to steps/ speed at the end
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

LBSS

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Re: Scooby 2011 Journal
« Reply #468 on: December 16, 2014, 01:19:53 pm »
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your approach sucks, way too many choppy steps that add nothing. t0ddday method, t0ddday method, t0ddday method, t0ddday method, t0ddday method. go look in dreyth's journal, it's on the second-to-last page now if you need a reference.
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

ChrisM

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Re: Scooby 2011 Journal
« Reply #469 on: December 16, 2014, 01:32:16 pm »
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X2! Your entire run up is wasted on your plant. You lose virtually all speed. Watch your left foot when you plant vs the guy in your other vid, or any proficient DL jumper. I can count the time your left foot is planted, it should be IMMEDIATELY leaving the ground. 
Insert motivational quote here...

scoobychau

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Re: Scooby 2011 Journal
« Reply #470 on: December 16, 2014, 09:30:20 pm »
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Thanks LBSS  and ChrisM

I thought i had CUT down on Choppy Steps by alot already...  (absolutely not like the choppy steps appear in football/soccer penalty shot)

as of the Wasted run up speed, I do agree...
Jack was telling me to make my 2nd last step longer which can help with maintain speed, (which is my focus on that day )

however it seems like the speed still suffer....

the mini hop into the 2 step jump is consider ok? no need to cut away the minihop?  I suppose the mini hop is result from me trying to make the step longer)

If the LEFT foot ground contact time is too long, And i have to speed it up, this mean that i have to Swing my Right LEG (my final step) fwd FASTER into the very end of lift off.

once again, thanks for checking up on my journal.
I will look at the link LBSS suggested now.




UPDATE:
Just reviewed some 2 leg jumper video.  FOUND A BIG FAULT in my 2 legged jump.  REASON for my 1st LEFT LEG staying on the ground so long is because my RIGHT LEG Take  long to plant.

After checking out the guy again and again in the last part of the clips.  Even when he do the 12 step, the 2nd step is SO fast and Almost hit the floor at the same time.
His first loading leg with knee at 90 degree angle and the 2nd leg is more extended as suggested by raptor before.
I will work on this...
I MUST WORK ON THIS.



One of my net dunker friend from taiwan also suggest similar problem as LBSS and ChrisM attached:
重心還是壓不夠低 再蹲低一點  (center of gravity not low enough)
起跳前一瞬間兩腳之間的距離可以抓少一點 與肩同寬 ( 2 leg stance is too far apart)
你起跳的時候 兩腳還是比較開一點
可以參考一下 Jus Fly的起跳方式 (try to keep it closer like Justfly)
https://www.youtube.com/watch?v=2rygeqTV1Q8
他腳就收的很近反而可以把力量集中助,跑速度很快   (this way the power is more focused, and running speed increased also)

reviewed justfly video, and seems like he is just tall to begin with, his run up is slow, and he does not use 1 2 step lift off, he just hop into a 2 leg Jump narrow stance.
Not sure.... if i can benefit with such narrow double leg at once stance.
« Last Edit: December 16, 2014, 10:06:24 pm by scoobychau »
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

ChrisM

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Re: Scooby 2011 Journal
« Reply #471 on: December 17, 2014, 01:08:55 am »
+3
First off, forget Justins plant, hes a freak and his plant wont necessarily work for you. Which brings me to point number 2: stop trying to modify your plant to be like someone else's and just focus on making yours FASTER. There is no 'right' or 'wrong' plant just some that work for one person and others for another person. IMO your natural plant (anyones) probably is based in trying to maximize your particular strengths (ie why yours is slow, youre a power jumper more so than reactive...power takes time to generate). Thus, by practicing the toddday method you do 2 things: 1) you make your natural plant style faster and more  unconscious and 2) for you this will also directly help your reactivity.

Stop switching everything up all the time. Focus on your weaknesses and work on them. You'll never know progress if you change strategies every few weeks. Theres no way to track anything that way!  Stay strong and practice the toddday method.
Insert motivational quote here...

vag

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Re: Scooby 2011 Journal
« Reply #472 on: December 17, 2014, 06:07:21 am »
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

LBSS

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Re: Scooby 2011 Journal
« Reply #473 on: December 17, 2014, 09:09:49 am »
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you thought you had cut down on choppy steps, but you had not cut them out. be more efficient, be faster. be more efficient, be faster. be more efficient, be faster.

and i can't echo enough chris's point about not trying to imitate someone else. you have to optimize what works for you.
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

scoobychau

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Re: Scooby 2011 Journal
« Reply #474 on: December 18, 2014, 05:07:51 am »
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Thanks LBSS and Chris,
about toddday method, i try to look into his journal and see alot of heavy lifting numbers.

can some one tell me more on toddday  method?

(i recall it is being practicing jump with less step? like only 2 step with no runup.. or something like that)
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

scoobychau

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Re: Scooby 2011 Journal
« Reply #475 on: December 18, 2014, 05:15:59 am »
0
Good search engine on t0ddday method! and found a post by LBSS

Copy and pasted for the record.

 the t0ddday method is the place to start. a step-by-step guide:

1. do a standing jump.
2. walk back and do a one-step jump. if it's higher than your SVJ, then proceed to 3. if not, continue doing one-step jumps, messing with your approach, trying different amounts of knee bend, different distances, etc., until one-step is higher than SVJ.
3. walk back a little farther and do a two-step jump. if this is higher than your one-step, proceed to 4. if not, repeat the second part of 2.
4. walk back a little farther and do a three-step jump. proceed as above.
5. etc., until the extra step no longer gets you any higher.

you are not allowed to add a step until that step consistently gives you more height over previous steps. this isn't that specific to basketball, because it grooves a very specific pattern. but if you're just trying to dunk anything at all under perfect circumstances (join the club!), then it's a good method.
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

scoobychau

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Re: Scooby 2011 Journal
« Reply #476 on: December 23, 2014, 10:24:16 pm »
+1
141223 Jack Woodrup Custom Program Week 2 Day 4 Sport Specific Jump day with T0ddday Method

<a href="http://www.youtube.com/watch?v=9aIDmIU8JaA" target="_blank">http://www.youtube.com/watch?v=9aIDmIU8JaA</a>
http://youtu.be/9aIDmIU8JaA


Trying out various jump method:
Leaning forward
Sitting backward
Squatting deeper
Squatting faster
Quicker 2nd step...


Result:
stand still vs 1 step  = no different

Conclusion:
Not much conclusion from today, will continue to try until thing improvement is confirm...
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

LBSS

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Re: Scooby 2011 Journal
« Reply #477 on: December 28, 2014, 06:57:52 pm »
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for the one step actually add a full step, like i do in this vid from earlier this year:

<a href="http://www.youtube.com/watch?v=p_u56lTECBg" target="_blank">http://www.youtube.com/watch?v=p_u56lTECBg</a>
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

scoobychau

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Re: Scooby 2011 Journal
« Reply #478 on: December 29, 2014, 03:04:49 am »
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Got it Lbss, Thanks for the head up, 1 step into a 2 foot jump ( sort of like a mini hop into a jump)
Will do that!


141228 Custom VJM  W3 D1 Plyo
Took out my weight vest and tried it in in the park for the first farking time.  Now that is winter, I can hide it my jacket and avoid too much attention.

the weigtvest is 20lbs, being 180lbs, it is slightly over 10% of my BW.
And following the suggestion of Jack, I only used it for Paused/seated jump, and took it off in my final set of each exercise.

Depth jump no vest
Squat Jump with vest
Power skipping no vest
Paused Frog Jump with vest
Seated single leg with vest.

Weird enough, after this session, both side of my abs is sore.  This is not the first time this happen.
One of this jump exercvise is working on my abs with out me knowing.

For those who read my journal, i have a question.
What do u guys think about doing running as condition exercise?
Let say running 15 min? 20 min? 30? 40?
for moderate speed? Slow speed or do HIIT (high intensity interval bler bler bler)

( I get tired pretty easy during ball game... probably caz I am playing with kids 10 yrs younger than me...but i still want to be more fit..)
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

ChrisM

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Re: Scooby 2011 Journal
« Reply #479 on: December 29, 2014, 10:13:25 am »
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IMO running sucks for explosive work (talking distances, not sprints or gpp stuff). That said...the best way to get in game shape is to play! I do ZERO conditioning work (barring occasional 5-10mins on a stationary bike as a warmup on leg days) and have NO problems running full court for hours. And I play with college guys that put in serious time on conditioning.  Wind sprints, running, stairs none of that accurately simulates a game.

Just my 2 cents: wanna be in game shape, play more games.
Insert motivational quote here...