010202 New Adarq Program followed Day 1
MR tuck Jump
- 5 X 10 ( I am learning how to Jump with out too much knee into chest, still getting use to it)
Bench Press/ Pull down Sub Set 1
- Bench: 65lbs 1x10, 135lbs 3x10
- FrontPull: 120 3x10
Squat
-72lbs 1x8
-173lbs 3x10
Bench Press/ Pull down Sub Set 2
- Bench: 135lbs 3x10
- FrontPull: 120 3x10
Deadlift
-173lbs 3x5
Calf Raise
2x30 (cramps at the upper hamstring near the end)
1x27
I am still coughing in the gym dam it!!!
010202 Weight Lost Running - Day 3: 30 min run at 11:42pm (only did 3 laps, with on and of fast pase walking, still recovering from cold)
Kepe on Running!
1102003 Weight Lost Running - Day 4 35 min running on chinese new year day 11pm! (with some fire work out in the sea)
Fatty Food, non stop eating in family Chinese New year geather style all 4 days!
1102005 Weight Lost Running - Day 5 35 min running with my wife and father in law (10am)
Just checked my weight... it is still the same at 191lbs... :uhhhfacepalm:
I brought Oatmeal for lunch.. so when ever I have no businese lunch, I will eat oatmeal!
To Adarq:
Last week session is tough, those 60 reps of bench and pull down is hunting me. Since it is my first time doing that routine, everything is a bit light. I will do it again tonight.
Btw, my weight is not going down at all, and 30+min of cardio is tough for me... I am not even doing it Daily... more like once per 2 days... which is NOT ACCEPTABLE!!! consider my goal is to lose like 10lbs within feb 20.
110207 New Adarq Program followed Day 2
MR tuck Jump
- 5 X 10 ( Still jump like a fool)
Bench Press/ Pull down Sub Set 1
- Bench: 157lbs 1x10
- FrontPull: 110 1x10 (Squat rank is free.. so i jump to squat right away)
Squat
-216lbs 3x10 (Back to upper)
- Bench: 155lbs 2x10
- FrontPull: 110 2x10
Deadlift
-179lbs 3x10 (Crap, Adarq told me to do 3x5… I did 3x10… my mistake, and is tough)
Bench Press/ Pull down Sub Set 2
- Bench: 135lbs 3x10
- FrontPull: 120 3x10
Calf Raise
2x40 (cramps at the upper hamstring near the end)
1x30
I am sweating so hard and this routine/session is very hard i feel...
110208 Weight Lost Running - Day 5: 36 min run at 11:37pm (Did 4 laps, first time really running without stopping!)
Craf is sooooo sore on 110209 morning.. my god.
Hi Kelly,
This is a thank you email to you!
I dig out this email from 2009, to catch up with you. I am a true believer and a big fans in the VJB. In fact it is VJB that got me high enough to dunk a tennis ball on a 9''10' rims in 2010. http://www.youtube.com/watch?v=F1N2fkRPwWg
All thanks to you Kelly.
I started doing VJB in 2006 and I think I had repeated the intermediate routine at least 3 times over the past years. However, I tend to enjoy lifting more the plyometric... so I had been doing a lot of Squat with Depth jump and depth drop for the recent years.
As I squat more and more, I had become a squat expert, to avoid injury, I found myself a powerlifting coach to train technique and power.
I want update you some good news! Last Saturday, I had broken the local city record for Squat and earned 1st place in the Hong Hong powerlifting competition. My name is in the book.
At 83kg I squatted 210kg (Suited/Geared up), I believe I can squat raw at 180kg-190kg. I want to update you on this news say thank you to you again.
5 years of training, I guess I finally earn some official recognition.
At 31 yrs old, I am still trying to slamdunk...but I am still very far from that goal. I did reach over the rim by 2 inches once... that is the highest I ever got.
Another news is my wife had just got pregnant and baby is due in 10 months. I foresee after baby is born, I will not have much personal time to train for vert.
At this point, I would like to seek some advice on vert training from you, I suppose I am officially a powerhouse in terms of squat. For a guy like me, base on VJB routine, can you suggest me what routine I should follow?
Base on your suggestion, I will give it all I got! Considering this as my final stretch in my long vert training journey. I will give it all out and aim to Slamdunk in front of my new born baby!
I want to say Thanks again. VJB is the reason how I got to where I am now.
Regards,
Scoobychau.
I meet a 168cm guy who happen to be a serious Vertical trainer here localy.
He is telling me CNS is the most important part in Vjump. Do everything lift in set of 3 in max speed, once u slow down, quit.
-- --
Esplosive Squat
145lbs 1x3
165lbs 1x3
195lbs 1x3
215lbs 1x3
239lbs 1x3
265lbs 2x3
-- --
Listening to 168mm (Law Wan), I am trying to squat fast untill I slow down and move on. But what is Fast is the question. I guess I will film it to see.
speed squats will train your muscles to 'turn on' faster / more explosively.. BUT.. unless you have the muscles to begin with, no amount of speed training is going to get you dunking.
squat more weight the conventional way to add muscles. it is easier to be explosive once you get stronger.
6 total reps of 265 at your weight, even if repped as fast as possible is not going to do anything. do something like 40 total reps of 80-85% RM 2x/week.. and eat a cow.
forgot to add.. a projected 420x1 squat single is not going to get you jumping high. 345x6-8reps will help vert more.
110602 Jump Jump Jump
Btw, during these jump, i notice the feeling is much different compare to the Depth jump i did in the gym.
In the gym, i jump without arm swing due to low ceiling indoor. and i can not really feel my leg is FULLY stretching to the max..
not sure if it is because of the rubber padded flooring or what..
i am starting to think, all those depth jump in the gym might be useless... it does not feel anythign like my max effort jump i did today...
Starting in 1106
Still continue to sleep at 2-3am and wake up at 8:15am
No disiplin...
120229 LowerBody
Squat
45lbs 1x10
115lbs 1x8
135lbs 1x8
165lbs 1x8
185lbs 1x6
205lbs 1x6
225lbs 1x6
269lbs 1x3
299lbs 1x3 low
319lbs 1x1 EASY Low!
120301 Upper Gym
include sit up
120302 Jumpsole W6DB
The Weather is getting hot, Jumping at lunch is getting sweaty...returning to office 15 min late...
120305 Jumpsole W7DA
The weather is hot like a mama... Completely sweated inside out including the underwear.
To make it more fun, a young 18 yr old girl came to the court with her bf, dress in hot short pants and tank top (talking about the girl). Pure white skin shoot the ball like some adult video... and sit around the court like taking a sun bath.
TO make things worse, I was getting late, so i did not have a chance to CAPTURE her while i am doing recording my exercise clips.
Ok enough bull shxt. For the Rim jump today, i did it with a Jump stop, and WA LA, i can tap the rim every single time with the jumpsole. (previously i was doing stand still leap rim jump which tap rim like 3 or 4 time out of 10 per set)
At the end of this session, i preformed a test jump, and Bomb, I can reach over the rim easy. I am talking about 195lbs bw, no practice in approach at all and got that height. CONSIDER THIS FIRST TIME SEEING IMPROVEMENT after my baby is born!!!!
:headbang:
TARGET: SLAMDUNK on Baby Birthday! >:(
He's probably still at 20% bodyfat and immensly quad dominant and slow. Some people never learn.
The reason I use jumpsole is because i got it dirt cheap. Further more, lot of study show that, using jumpsole result in pretty much same result compare to regular plyometric with the additional risk of getting injury.
Thanks to all who reply,
Regarding to the Jumpsole, I just want to give it a try, and it is within reach... so no harm for testing it.
I went back to the court where I jump at lunch everyday, and confirmed the Left rim is 121" & right rim is at 122".
The photo posted is the 120" rim.
Scooby, what is wrong with you? You've been training for 6 years, haven't you learnt something?
I mean, changing everything after a net meeting with "168cm CNS trainer" and "young kid that grabs rim"???
WHAT THE FUCK !!!
:uhhhfacepalm: :pissed:
Scooby, what is wrong with you? You've been training for 6 years, haven't you learnt something?
I mean, changing everything after a net meeting with "168cm CNS trainer" and "young kid that grabs rim"???
WHAT THE FUCK !!!
:uhhhfacepalm: :pissed:
To Vag:
Thanks to visiting my journal on and off, Vag. Last vert training meet was mainly trying to learn from that dunker form Canada, he is like a super charged scooby; LR plant, small hand, double leg jumper. And he showed me some tips about jumping and suggested me to try boinvert.
Actually, through out my training, I always complete my routine from start to end; VJB, Squat Routine, Jumpsole (with the exception of AirAlert where I give up on due to injury). As of 2012, I re-entered the weight room and squat my way up to 2x BW, then I took out the jumpsole trying for plyometric purpose. For the last 3 month or so, I had regained all I had lost (due to new born Baby) and even earned an inch or so.
However, I am feeling the effect of Jumpsole is wearing off after, in-fact the max effort jump practice during my de-load 2 weeks session did wonder for me. (I admit I was lazy and lack of jump practice in my previous training plan). So the change the routine is not just because of the meet, it was sort of planned, and meeting the vert trainer is part of the plan...
Reason I give BoinV a try is I notice a lot of bodyweight small muscle balancing as well as Core exercise is included (at least in the first phs). I never train this area.. With a weak core, I think I can benefit from it. (it also mention foam roll and stretches on a daily basic along with some Stretch Dotor youtuber style stretching exercise.
Side note: looking at the dunker from Canada, I can tell he can relax and flex the whole body in ultra fast speed...the whole body is Flexed right before lift off. Which remind me of that 1980 China O-lift gold medalist coach once told me during lifting class, he said: bulky stiff muscle are useless in sport, soft and relaxed muscle is what give u power...
Seriously, I am siding with Vag. Honestly scooby, I haven't been around here as long as you or Vag or many other people, but I ....
I sound like a jackass I know, and who am I to talk? I can't dunk yet neither. But still, your journal annoys me.
Max effort jumping/sprinting with maximum rest between sets, heavy squats and DLs with a supplementary hamstring exercise, core work, foam roll, stretch, recovery, rinse, repeat.
That's all you need to do, scooby. We've talked about this on IRC, lol. You don't have to buy into a new program, you don't need help from somebody in Canada that can grab the rim, you just need to plan smart.
Boingvert sounds dumb, tbh. You got world-class dunkers endorsing it that never had to workout to get their vert. It's fishy.
... Unless Boinvert is something else completely. /shrug
Thanks CREATIVELYRIC, I will keep what u said in mind!
HR have this stupid Thai boxing aerobic class which i joined... did it for 45 min after work..
Go straight to the gym and did day 3 of boin.
Everything similar to previous day, but today exercise end with BODY Weight Squat AMAP (As much as possible)
I end up doing 100 body squat...(from ATG parallel)
AFter BoinV, I did 2 hours of basketball team training....
Thanks CREATIVELYRIC, I will keep what u said in mind!
120509 BoinV Phs 1 Day 3
HR have this stupid Thai boxing aerobic class which i joined... did it for 45 min after work..
Go straight to the gym and did day 3 of boin.
Everything similar to previous day, but today exercise end with BODY Weight Squat AMAP (As much as possible)
I end up doing 100 body squat...(from ATG parallel)
AFter BoinV, I did 2 hours of basketball team training....
So tire and sleepy... I ate at 12am and sleep at 1am with my compression pants...
:uhhhfacepalm:
Seriously, I am siding with Vag. Honestly scooby, I haven't been around here as long as you or Vag or many other people, but I ....
I sound like a jackass I know, and who am I to talk? I can't dunk yet neither. But still, your journal annoys me.
Hey D4, I would not consider any adarq bro who give me advice as an ass. I always try to stay positive and take advice. Trust me, I do listen to wat people says here. It is because I listen, that I achieved 2x bw squat, I do depth drop/ jump and max effort jumping all because of adarq etc.
I am surprised at my weak core as well... I can barely do 1 min of of side plank...
So, now u have an idea... I mean.. I squat day in day out, I am good at it.. and I jump often also now days. but the improvement effect is leveling off... that is y i need some new thing... isn't this call prioritization?
you achieved a non-consistent, non-explosive / grinding 2BW single max rep. if you want to do something with 100% proven result - try aiming for 2BW 10+ reps. you might not be able to undo your grinding and slow lifting ways, but trust me - there is no way you cannnot be explosive with a weight (even for 1-2 reps) if you can lift it 10+ times in a row.
at 170lb BW, i can rep 345 10+reps any given day. that will give you decent leg power to push the floor and throw yourself up.
120522 BoinV Phs 1 Week 2 Day 2
Back from 2 week slack off time recovery from sickness...
Wrap up with 3x 1 min wall sit.
Before Boin, did an hour of stupid Aerobic Thai boxing, after Boin have basketball training 2 hrs.
Adidas Recovery Long Tight arrived. Wore it to sleep tonight, but next morning still feel like both leg are sore, especially the glute (probably due to thai kicking)
120523 BoinV Phs 1 Week 2 Off Day 2
Still very sore...
Adidas Recovery Long Tight arrived. Wore it to sleep tonight, but next morning still feel like both leg are sore, especially the glute (probably due to thai kicking)
Adidas Recovery Long Tight arrived. Wore it to sleep tonight, but next morning still feel like both leg are sore, especially the glute (probably due to thai kicking)
:uhhhfacepalm: You're supposed to wear them while exercising...Even then I doubt they have a significant effect. It's not like you put them on and magically your muscles recover faster. What do I know though, keep wearing them to sleep every night and see how that works out for you.
Adidas Recovery Long Tight arrived. Wore it to sleep tonight, but next morning still feel like both leg are sore, especially the glute (probably due to thai kicking)
:uhhhfacepalm: You're supposed to wear them while exercising...Even then I doubt they have a significant effect. It's not like you put them on and magically your muscles recover faster. What do I know though, keep wearing them to sleep every night and see how that works out for you.
You sure?
It's not typical compression shorts, it's a 'special' product , recovery shorts to wear AFTER training:
Or am i wrong and it is just a gimmick marketing trick for just another pair of compression shorts?
http://www.weartesters.com/reviews/apparel/adidas-techfit-recovery-tights-review
Nah I'm not sure, just my initial reaction. You're right, it looks like you're supposed to wear them after.
Definitely sounds gimmicky though. I don't know how a pair of compression shorts could have much effect. Can't trust reviews like that either, there's a link to the product in the article. They're just trying to sell it.
120604 Boin Phs2 Week 1 day 4
30sec rest per rep and 3 min rest per set....
2variation 4set x 5 reps = 30min of rest time...
Very time consuming. The work out consist of 3 parts: warm up, Glute activation exercise, Jump specific...
I nearly spent 2 hours on this Boing thing.. A total of 40 jump in about 40 min.
Landing of the Horizontal long jump take a bit of practice as i keep leaning forward.
PS. I appreciate those who check out my journal and give feedback, but please be constructive if possible.
I read around about Shawn Myszka... and that is about the only reason why i want to give boing a try.
I am not promoting anything by any means but here is an interview with Shawn which might be interested to some people:
http://www.verticaljumping.com/boing_vert_interview.html
PS. I appreciate those who check out my journal and give feedback, but please be constructive if possible.
I read around about Shawn Myszka... and that is about the only reason why i want to give boing a try.
I am not promoting anything by any means but here is an interview with Shawn which might be interested to some people:
http://www.verticaljumping.com/boing_vert_interview.html
120627 Phs3 W2D2 Keep increasing Drop
1 leg altitude Drop at 11 plate (26")
Manual Clam with 30lbs dumbbell
120629 Phs3 W2D3 Keep increasing Drop
Depth Drop
at 14 plate 1x8
at 16 plate 1x8
at 17 plate 2x8 (38")
Manual Clam with 30lbs dumbbell
Video of Depth Drop at 17 plate (38")
https://vimeo.com/45180434
I don't think you're absorbing well enough. You're stopping the descent decently, but you're too noisy (over this broadcast, too, lol), and that indicates some of the landing not being absorbed efficiently. I'd go with a lower box height, imo.
Youre waaaaaaaaaay too far forward on those drops, your knees are taking 100 percent of that impact and I cringed on that last one.
http://www.youtube.com/watch?v=cmgyEDoNSGs
120710 Boing Phs4 W1 Offday1
Mostly Lower back core exercise. Which is likely my weakest link.
I did part of it in phs 1...but skipped a week and moved to phs 2.
now it is coming back to hunt me.
Plank 2 x 2 min Ultra hard for me... (Am i below average weak?)
Superman and Cobra and heel push feel alright
side plank 2x1 min is ultra hard again....
Walking plank 2 x 15(basically is starting with push up stance, extend fwd with ur arm step by step and then back to orgiinal)
Extreme tough... i am so tire and sweated in the A/C room already.
At the end, I felt that my eyes is wet... not sure it is tears or sweat...
But I did it...every additional sec is so hard & every sec count....
Baby is 8 month old, I have 4 month left to accomplish my goal
120711 Boing Phs4 W1 D2
Lot of Single Leg exercise...
Counter movement jump - Being a stand still jump, i can not feel the Full extension much....
Single Counter movement jump - No power... just like less then a foot off the floor.. wtf
Single leg step up jump - I had done lot of this in with my Jumpsole before...not sure how effective...
Single leg bounding - ok, mickey mouse happy walking jump, ground contact is still too long I feel...Hope i can do better next week
Pistol Squat - I still sucks at this, my leg tendon is too stiff... and hard to balance.
Mindset
For starters, you have to have a mindset that you are going to dominate the paint.
Sounds kind of basic, but it's a key part of being a successful post player. You have to think, and play, like you believe you're the best player on the court.
If you doubt yourself, or if you're scared that you're not going to do well, well guess what? You're probably going to play like your unsure and scared, and that's a recipe for disaster. You can't play scared in any position on the court, but especially down low. It's a tough game in the lane, and you have to be tough, and have the mindset of a warrior.
The key is how fast and how powerful u can get urself down and up in the fraction of a sec. It is no longer the matter of how much you can squat any more. Of cause, how much u can absorb and rebound might largely related to your squat power, but in terms of rate of force development and reactivity, Squat might be overrated.
Boin also uses exaggerated downward arm swing with a gay pose in nearly all their exercise, I guess what the author is doing is trying to get the trainer to engage in depth drop like movement during every landing. So instead jump and land, every landing becomes a depth drop practice.
120807 1 hour of full court ball, tire like I am sick
My leg are tired from yesterday Boin routine. But my friend need me to show up in this ball meet so i participate.
I encounter a super powerful low post player. Not taller then me, probably heavier then me with a tummy. He is strong and powerful, me defending him is like defending a sumo wrestler trying to get him away from where he want to go.
When he got the ball, he is tough, he may not be able to get a basket, but the ball will not be tipped or slammed away.
I played like 3 21pts full court game, sit for 15 min and head home. I feel so sick, all leg muscle is in pain, my back of the neck is tight and sore. Went home, took a hot bath eat quick and go to bed.
Still have to play with baby for 30 min also before I fainted...
Have a hard time sleeping to, i feel like i caught a cold, all leg muscle and joint are in pain....
may be this is the post 24 hours after effect of extreme plymoteric ...
Hopefully this will not lower the effectiveness of my jump training...
Your joints are probably in pain because you're doing the plyos wrong. Has your form improved on depth drops since your last video? 36'' is pretty high. Also, like I said in my last post, you need adequate recovery time and playing 3 21pt full-court games sounds like too much activity for a rest day. Don't skip on your stretching and foam rolling either, I've learned they're really good for recovery and being able to get the next session in at the required intensity level.
One question, are you still squatting while doing BoingVert? You don't seem to be doing any leg strength work apart from BW pistol squats which seems insane.
Your joints are probably in pain because you're doing the plyos wrong. Has your form improved on depth drops since your last video? 36'' is pretty high. Also, like I said in my last post, you need adequate recovery time and playing 3 21pt full-court games sounds like too much activity for a rest day. Don't skip on your stretching and foam rolling either, I've learned they're really good for recovery and being able to get the next session in at the required intensity level.
One question, are you still squatting while doing BoingVert? You don't seem to be doing any leg strength work apart from BW pistol squats which seems insane.
Thanks for visiting, i was doing depth jump forward and landing in jump readying position. Actually 24 hrs post work out, my joint felt ok, it is my over all muscle soreness that got me.
I am suppose to have League game tonight, i will Skip it.. and rest good preparing for heavy duty depth jump session tomorrow (firday)
This phs only require 2 heavy duty shock intensive training per week.
And i stopped squatting since i started boing exercise....I did want to get back to it..but i do not have enough time...or rest...
For a few moment I did want to squat like once a week for condition sake, but some of the vertical trainer said I have enough strength, lets focus 100% in reactive strength for now...
Nov 10 is my dead line, I really want to focus in vert improvement...i think i will limit myself to 1 ball session per week...
^ relax
^ relax
^ relax
Really lol'd!
But Lance's rant is 100% justified imho...
I also see it as scooby's last chance for a reality check, final call!
Yo Scoob, I have a pair of ankle weights, I'm selling them for 1000$. Are you interested?
They could help a ton in your situation, remember, you haven't tried ankle weights yet, so they must have some potential, right?
Yo Scoob, I have a pair of ankle weights, I'm selling them for 1000$. Are you interested?
They could help a ton in your situation, remember, you haven't tried ankle weights yet, so they must have some potential, right?
To raptor and lancests:
This post is a training journal for record/documentation purpose. I would be much appreciated if you two very knowledgeable trainer would not post any message that defeat that purpose.
People have different view and ways for doing things, let's respect each other if possible.
I would like to continue using adarq websites as my training log hosting.
Sincerely,
scoobychau
I don't post a whole lot here, but Scooby, you remind me of coolcolj. Stubborn, completely convinced his own theory is the best, not improving for years, and you're asian (bad joke, i know). In the end, his knee gave out, he didn't dunk, and became really demotivated. Don't became that guy! You're still relatively young. I'm your age, and made a ton of improvement this year. You know how? By losing weight from 250 to 215, keeping my squat right around 375lb, and jumping 2 or 3 times a week. I did a windmill 2 months ago. I could barely dunk with one hand the year before.
What you are doing wrong is ignoring the basics, and suffer from overcomplication. You say you squat 2x bodyweight? I've seen the squat, and it's not parallel. Also, when you post on a public forum, you're bound to get some criticism, deal with it.
Squat, rld, jump, done!
Scooby , what is wrong with you? You've been training for 6 years , haven't you learnt something?
I mean , changing everything after a net meeting with "168cm CNS trainer" and "young kid that grabs rim"???
WHAT THE FUCK !!!
:uhhhfacepalm: :pissed:
Seriously, I am siding with Vag. Honestly scooby, I haven't been around here as long as you or Vag or many other people, but I have followed many people's progress and training routines, and you are the ONE person who consistently never fails to ANNOY ME with your training.
Just because the "Canada Dunker" is athletic and jumps high, you just switch off to whatever the hell he says. I can go to my school rec center and find all these athletic dunkers all the time and ask them "what do I do to jump like you". 100% guarantee, 99% of them will not completely know wtf they are talking about.
If you are squatting 2xBW, I doubt your core is weak. You seem to love trying to programs/routines and "trick"/"convince" yourself to switch to a new one by giving yourself a new reason, even though on in the inside, you know it's bullshit. Your mentality and training tendencies mirror that of 90% of noobs who have a goal, but never achieve it, because they unfortunately have never come across sites like adarq.org or anything and are only presented with the ineffective training protocols the mainstream displays. Which sucks, cause, you've been training for 6 years, AND with the knowledge of adarq.org. I can accept this kind of shit with random people, but you have been on this forum, and have been properly advised MANY TIMES OVER AND OVER. Yet, you continue to do stuff like this. BoingVert, seriously?
I sound like a jackass I know, and who am I to talk? I can't dunk yet neither. But still, your journal annoys me.
Max effort jumping/sprinting with maximum rest between sets, heavy squats and DLs with a supplementary hamstring exercise, core work, foam roll, stretch, recovery, rinse, repeat.
That's all you need to do, scooby. We've talked about this on IRC, lol. You don't have to buy into a new program, you don't need help from somebody in Canada that can grab the rim, you just need to plan smart.
Boingvert sounds dumb, tbh. You got world-class dunkers endorsing it that never had to workout to get their vert. It's fishy.
... Unless Boinvert is something else completely. /shrug
Please stop saying yolu will keep other peoples advices in mind, cause you never follow them, instead you do retarded stuff over and over and over
LOL. Come on man, listen to the free advice you're getting. You're more stubborn than Harvey!
you achieved a non-consistent, non-explosive / grinding 2BW single max rep. if you want to do something with 100% proven result - try aiming for 2BW 10+ reps. you might not be able to undo your grinding and slow lifting ways, but trust me - there is no way you cannnot be explosive with a weight (even for 1-2 reps) if you can lift it 10+ times in a row.
at 170lb BW, i can rep 345 10+reps any given day. that will give you decent leg power to push the floor and throw yourself up.
You don't listen if people do give constructive feedback, so... /:
It's just irritating to see, tbh, especially when you have the squat you have and the potential to get up. You're wasting your time with this. Are you even squatting anymore? Are you even max jumping anymore? Stretching? Doing calf raises?
If you can show me a vertical jump program not endorsed by some industry guru I'll show you a program that isn't selling. A majority of programs out there have some reputable face on their product. You're falling for their marketing garbage. Some programs are still decent despite all the BS around them but that doesn't change the fact that you don't have to pay for a good routine.
The whole "official jump program of TFB" just screams marketing crap. Those guys were flying way before that program came out. I guarantee you they were either paid a large lump some or are making commissions on all sales for endorsing BoingVert.
Scooby, even if BoingScam was endorsed by Jesus, the fact is it's a cookie-cutter program lacking personalisation. I mean, the 6 phases (base preparation, technique, shock absorb, force development etc) aren't magic secret training tips, are all just things that you've already been doing. You're nearly six years into this shit, you're not a noob at this.
I would honestly love to see Boing get you 10'' on your RVJ because you seem like a motivated hard-working guy, but unless Shawn Myskza is training you personally you might get to the end of it with nowhere to go. Then you'll just latch onto the next latest thing and move sideways until you can't jump any more. It's not too late, don't go over to the dark side!
Im only worried about you hurting yourself very seriously, what happened on that last drop was dangerous as hell man. Youve got to learn to absorb some of that landing in your HIPS, and not your knees. I would lower the height your landing from and post video until youre landing safely and efficiently, then progress the drop height.
This is the last thing I'll say in this journal because you're ignoring everything, but if you're having pain in your knee and ankle, it's time to look at your program and switch things up.
You should never have to push through the pain.
120815 Upperbody Circuit Fat
Did it today, 35 min... Let lose some fat please
120817 Boing Phs 5 W2 D2
Completed today Depth jump...
However, the performance is bad.. I am not able to jump as high as i should...
Just having a bad day... I wonder if today effort is all wasted.. None of my depth jump (low or hi box) is teaching my previous max height.
120819 Vert Test at my old home
Got back to my old home with that 9'11ish Rim.... and attempt to duck the Kid size ball.... and failed.
Much like my previous, running approach is a mess. Slow run up with 2 the final two hop step into a jump caught me as high as before...
As high as before is not good enough to dunk even the small ball, I need to get higher...
My baby and my wife is at the court... along with some kid, watching me attempt to dunk that small ball 5 or 6 times.. some are fairly close but all are rejected from the rim...
The boing vert system have some effect on my body, I can now jump higher in my 2 step jump (relatively to pre Boin)... but it did not help out on the running jump.
According to the Boin book, the last 2 weeks (phs 6 ), which consist of 4day x 2 weeks routine will help on transforming all the new gained strength and whatever into running jump...
I can't wait to get this Boing over with, and get back to the squat rack.
If according to plan, 2nd week of Sept I will be back with squatting, and lot or running approach jump practice!
Nov 10! I want to catch the deadline.
I'm really flogging a dead horse here, but Scooby, no one is holding a gun to your head and making you finish BoingVert. You're not gonna get a special adarq.org award for stubbornly completing the most number of scam programs (although if there was such an award it would be named after you). If you acknowledge that you need to be squatting, working your calves, and practising approach jumps, then just start doing it right now.
120822 Circuit Training upper body 30 min
Regular lifting with short rest time... hoping to lose fat.
120822 Circuit Training upper body 30 min
Regular lifting with short rest time... hoping to lose fat.
It will still depend a lot on your nutrition. And then the question comes - what are you training for right now - strength gain or fat loss?
Just one of the several fundamental errors with Scooby's training right now. :uhhhfacepalm:
Just one of the several fundamental errors with Scooby's training right now. :uhhhfacepalm:
Mean while, I hooked up with a 4 yrs successful vert trainer from Taiwan, andykyo32 on youtube ... i hope can get some feed back from him also.
Just one of the several fundamental errors with Scooby's training right now. :uhhhfacepalm:
Just trying to cut down the fat and adding reactive strength this very moment.
2 more weeks to get Boing over with and I should be back with Weight on my back.
On the other hand, Some body got me a copy of FLYINGin4weeks training program. I found out many of the exercise is similar to BoingVert. Exercise like Fire Hydrate, Plank and various stretching exercise...
I should be back in doing Heavy squat, deadlift & jump squat very very soon.
Mean while, I hooked up with a 4 yrs successful vert trainer from Taiwan, andykyo32 on youtube ... i hope can get some feed back from him also.
Scooby, why are you falling into the same trap again? The absolute best thing the trainer could tell you is what everyone here has already been telling you, and what you repeatedly acknowledge you should already be doing!!!
Flying in 4 is a scam, for your own sake don't even think about wasting your time on it:
http://www.verticaljumping.com/flying_in_four.html
To be completely honest, I think you should take the pressure off yourself in regards to dunking by November. It sounds like you're still 5-6'' off if you're only getting 1 inch above a "slightly higher" rim. Go back to basics for a bit: squat heavy, strengthen the other major muscle groups, 1-2x jumps practice a week, and maybe some sprints, plyos and low-level volume of "shock" plyos like depth jumps (15-30 x2 sessions a week is too many IMO) on another day. Then when you've got your strength up in squat, deadlift, whatever, you can move into more explosive stuff and practice max effort jumps/dunks with smaller ball more.
Just my 2 cents, feel free to ignore it, but realise that most people are calling you out lately because they don't want to see a fellow vert athlete wasting their time and not achieving goals.
========================
Thanks acole14 for still visiting and supporting, The taiwan dunker is more or less like the trainer here. He focus on using diet to get himself to 10% body fat and dunked. I am trying to get a much cleaner diet now, he send me a few sample diet plan as well as his own diet plan which i will attempt to adjust in similar direction.
Basically, he suggested to in carb only in the morning, lunch and dinner will be lot of protein and vagge with lot of mix nut snack (6 meal a day). So I will try to change my Subway lunch to a subway salad and cut down on my Chinese rice intake.
As for planning after finishing boin in 2 weeks time. I am going back to squat as well as 40 min cardio 3-4 time a week for the sake of fat burn. As he suggested. M W F Lift heavy, T R S 40 min cardio.
During Lifting day, I will for sure squat my ass off, and hopefully i can do squat jump as well.
I really appreciated you and especially guys like lancests & raptor (which had been around since TVS and TV) for visiting and giving me advices. It might not like i am taking advice at times, but believe me, I am not a moron...I might be stubborn at times... but I always have open mind about listening/learning (which might be a reason why I am Boinging now)
=========================
I really appreciated you and especially guys like lancests & raptor (which had been around since TVS and TV) for visiting and giving me advices. It might not like i am taking advice at times, but believe me, I am not a moron...
To raptor and lancests:
This post is a training journal for record/documentation purpose. I would be much appreciated if you two very knowledgeable trainer would not post any message that defeat that purpose.
People have different view and ways for doing things, let's respect each other if possible.
I would like to continue using adarq websites as my training log hosting.
Sincerely,
scoobychau
To Raptor:
The rim is about 1 inch lower 10' where my back face the photo, It was located in my old home and I was hoping I can dunk with a small ball with that rim.
To Vag:
The 2 post u quoted had no contradiction, I mean what I says from my heart. Appreciating advice and just hoping to minimize those non serious joking making fun of me post. I do not mean to offend any one. Honestly.
120904 Cardio 30 min at lunch in the rain
The title set it all, aim to lose fat get light gain power and dunk.
Finished Mcdonald Grill chicken salad after the run... 10 min after already feel hungry..
Time to release my NUT lol...
Pretty good man, in your first squat workout you already squatted more than my PR so... nicely done sir.
Keep up the good work.
This is why I'm not a huge fan of arbitrary goals, they can make you rush unnecessarily, take shortcuts and neglect the essentials like rest and recovery. If I were you I'd definitely take a week off and test your vertical properly with rest and shitloads of caffeine.
This is why I'm not a huge fan of arbitrary goals, they can make you rush unnecessarily, take shortcuts and neglect the essentials like rest and recovery. If I were you I'd definitely take a week off and test your vertical properly with rest and shitloads of caffeine.
Hi Acole, any instruction on how to take the caffeine/coffie? i try to search for such info with no luck.
120914 Finished Boing... Still planning on what to do..
Hang Clean
115lbs.....2x4
Squat
45lbs......1x8
135lbs.....1x8
Box Squat
225lbs.....1x5
225lbs.....1x10
245lbs.....1x5
275lbs.....1x5
295lbs.....2x3
Jump Squat
135lbs 1x8
Um.. I have no idea what i am doing... is Friday.. let's rest up.. and prepare for next week.
120914 Finished Boing... Still planning on what to do..
Hang Clean
115lbs.....2x4
Squat
45lbs......1x8
135lbs.....1x8
Box Squat
225lbs.....1x5
225lbs.....1x10
245lbs.....1x5
275lbs.....1x5
295lbs.....2x3
Jump Squat
135lbs 1x8
Um.. I have no idea what i am doing... is Friday.. let's rest up.. and prepare for next week.
Have you ever did hip thrusts, Scooby?
How good are your Romanian Deadlift numbers? In general, how good are you at hip-oriented exercises?
your squat tonnage / total reps is too low. aim for at least 40 reps with your working weight
So you acknowledge the fact that you might have tight hamstrings and that you might have weak hamstrings?
What I'm saying is that you should identify which muscles are lacking in your body and what flexibility issues you have, all while trying to increase your relative strength.I should get back to deadlifting also...may be i look up how to setup a routine since squat and dead are too related...
Actually... I mean not too sure while i need to to so much reps/set. I read from somewhere that we should train for low rep, heavy weight and strive for explosive power... I suppose I am suppose to do this 40 reps with explosive power...
Could doing 40 reps of this weight could help me strive for heavier 1rm? Probably...
At least rest for 2-3 days straight for your lower body and then take some caffeine and go jump.
In my opinion, you can set up a much better routine than that. You're adding weight in your warm up sets by too small increments. Pick a target working weight, and do a 3x5, 3x8, 5x5, 8x5 or whatever you wanna do with that weight.
Are you even testing your vert properly? You're always having jump sessions like 1 day after heavy squatting. You were doing lots of shit during your stupid ass boingvert program, and I think maybe a de-load week can be good for you. At least rest for 2-3 days straight for your lower body and then take some caffeine and go jump.
THEN you can see if you really didn't gain any inches or not. I think part of the problem is you always set deadlines for yourself to dunk. While deadlines can be effective, people like you tend to fuck themselves over by doing too much stuff too often to compensate for the lack of time remaining and significant inches still to gain.
This is why I'm not a huge fan of arbitrary goals, they can make you rush unnecessarily, take shortcuts and neglect the essentials like rest and recovery. If I were you I'd definitely take a week off and test your vertical properly with rest and shitloads of caffeine.
I really appreciated you and especially guys like lancests & raptor (which had been around since TVS and TV) for visiting and giving me advices. It might not like i am taking advice at times, but believe me, I am not a moron...I might be stubborn at times... but I always have open mind about listening/learning (which might be a reason why I am Boinging now)
i'd take that jumping cable and strangle you with it...
what i meant by higher volume squat - a cycle of at least 6-8 weeks minimum. not 1 day. i did it for 14 months. catch up buddy.
Why are you guys encouraging him to do supra max single work every session?
I am just lifting without much thinking and time... often I don't even check my previous stat...
I just try to lift whatever, and find out if I hit a PR after I post here and compare with my previous stat.
The 1rm fail attempt is a way to "Squat till you drop" style, from my limited knowledge at least. :-X
I am just lifting without much thinking and time... often I don't even check my previous stat...
I just try to lift whatever, and find out if I hit a PR after I post here and compare with my previous stat.
The 1rm fail attempt is a way to "Squat till you drop" style, from my limited knowledge at least. :-X
Translation: I wasted 3(prolly more) consecutive squat sessions and didn't gain anything out of it, even though with the limited time, I could still have done a better routine that will result in progression. If I have little time, it means I can't intelligently use the time and gain anything.
You don't HAVE to "kingfish style" routine.. Just one that will let you progress. :derp:
Why? What stops you from doing a higher volume if there are more people in the gym? If you can do all those singles and triples then obviously you could do a higher volume as well.
Why? What stops you from doing a higher volume if there are more people in the gym? If you can do all those singles and triples then obviously you could do a higher volume as well.
Only one Squat rack in my company gym... and people do incline bench press on it... we are suppose to share equipment also.
When you practice mid range jumpers, you imagine being SHANE BATTIER? LOLLLLLLLLLLLLLLLL
Test no | Test | Measurement (cm,lbs) | Result (cm, lbs) | Note |
0 | Reach | 228 | 228 | |
1 | Stand Still Leap | 300 | 72 | |
2 | Depth Jump 18" box | 303 | 75 | |
3 | Paused Jump | 302 | 74 | |
4 | 3 Steps Single leg | 280 | 52 | |
5 | 3 Steps Double leg | 305 | 77 | |
6.1 | Asymmetry Left Hop 3 steps | 598 | 598 | |
6.2 | Asymmetry Right Hop 3 steps | 618 | 618 | |
7 | Raw Squat Parallel | 365x2 | 375 | Estimated |
8 | Raw Deadlift | 387 | 387 |
130308 Vertical Jump Mast off Season Phs1 W2D1
130311 Vertical Jump Mast off Season Phs1 W2D3
130313 Vertical Jump Mast off Season Phs1 W3 (pure jump at court)
130315 Vertical Jump Mast off Season Phs1 W3D1
Just saw a notice: The gym in the office will be shut down from May - Aug
:ffffffuuuuuu:
for 3 months...I decided to Stop this Off season Routine (Pure plyometric/jumping). and get back to In Season (Weighted Plyo, Explosive Squat and Oly lift).
I will be visiting Canada in June for 3 weeks as well. There will be planty of Gym-less weightless training in the months to come. So better lift as much as I can now.
130318 Vertical Jump Mast In Season Phs1 W1D1
DeadLift
135lbs 2x5
201lbs 1x5
291lbs 4x4
Travelling Lunge
100lbs 5x6
Single leg Hyper
BW 2x3
25lbs 3x3
Paused Squat
135lbs 5x3
Reactive Split Squat
75lbs 4x4
130322 Vertical Jump Mast In Season Phs1 W1D3
Paused Squat
45lbs 1x10
135lbs 1x3
155lbs 5x3
React Squat
199lbs 5x3
Plyo Lunge
30lbs 4x5
Box jump
4x5
Single Leg Box Jump
4x5
120325 Lunch Jump Session
Not much improvement.... Body feel stiff, especially neck and shoulder...
may be swiming can losen me up... trying to research online to see if swiming can enhance preformance in sport.
entropy who looks like he can't lift anything to save his life.. is stronger than you.
raptor.. who is always broken somewhere and is uncomfortable with anything with a barbell.. is stronger than you.
these guys are at 6 feet plus.
i'm your height but my standing reach is that of a 6 footer.
what you lucked out in body structure.. you have to make it up by getting so much stronger. you are doing it wrong.
swimming will improve your performance in swimming.
Ah, I'd missed the scoobychau lolz. I used to comment on his journal a lot but I've given up now. He just doesn't understand basic athletic training principles.
sad... (my exam result for the Dec 4 is just out.. and I bombed it... faxk)
it ain't july yet, mang.
also, for god's sake, go easy on switching to barefoot running and do not force your foot to land a particular way.
130812 Anal Grape take It easy Squat
For the pass few week, I train my ball skin and practice Jump technique whenever the is no rain regardless of the heat. Skipping lunch I drink skim milk powder mixed to give me protein and i weight train every day. I guess my stomach is not use to the powder shit, and I have to go to Poo like every time finish my drink, nothing too serious and it come out easy lol.
May be this is the reason for the Grape.... And I researched a little online and found out it is common among body builder who eat alot to gain weight. Also I read that once u got it, u have to be-careful with squat.
Anyway... I still went to squat today but did not do crazy heavy stuff.
45lbs ....1x5
90lbs ....1x8
160lbs ....2x5 Wide stance for fun (Grape attack lol)
180lbs ....1x4(Wide)
191lbs ....x4(wide)
271lbs ....2x3 (Wide)
271lbs ....1x5 (Narrow)
271lbs ....1x10 (Narrow! TOUGH!)
130813 The usual Upper Circuit
150813 Dear Lift Day
45lbs ....1x8 RomanianD
111lbs ....3x6 Hang C
135lbs ....1x4 Hang C
157lbs ....1x3 Hang C
201lbs ....1x1 Hang C (video Caped... possible :personal-record:)
201lbs ....1x6 DeadL
223lbs ....1x5 DeadL
254lbs ....1x3 DeadL
291lbs ....1x3 DeadL
341lbs ....1x2 DeadL
130819 Upper and Core Day
Upper circuit x 3
Plank with 33lbs 1x60sec
Plank with 55lbs 1x60sec
Superman 2x15
SuperHeel 33lbs 1x15
SuperHeel 55lbs 1x15
Cobra 2x15
Sice Plank 33lbs 2x45sec
Walk Plank 2x10
130820 Squat Day
45lbs ....1x10
111lbs ....1x6 HangC
131lbs ....1x5 HangC
155lbs ....1x5 HangC
201lbs ....1x4 PSquat
245lbs ....1x3 PSquat
267lbs ....1x3 Normal Squat
311lbs ....1x2 Normal Squat
357lbs ....1x1 Normal Squat
401lbs ....1x0.5 Failed (video Caped)
130821 Upper and Core Day
Felt very tire today..... so only did 3 round of upper and Done all the Core exercise without any weight.
Doing the core without added load seems to be quite easy now. Improvement felt.
130822 Dead Lift day
89lbs ....1x6 HangC
111lbs ....1x4 HangC
131lbs ....1x4 HangC
155lbs ....1x4 HangC
177lbs ....1x2.5 HangC
181lbs ....1x6 DeadL
199lbs ....1x6 DeadL
243lbs ....1x5 DeadL
259lbs ....1x4 DeadL
303lbs ....1x4 DeadL
My 2 cents:
1) Max effort jumping ( and landing ) is extremely taxing, needs recovery, even more as those joints age and rust. You can't go max jumping every day and expect to be at peak.
2) 5-10 max jumps may be too little volume. You never know when you will 'catch' your best jump. You dont want to overdo it but neither underdo it.
(1),(2)=> Don't jump max every day. Do 1 day jumping and 1 day only bball stuff. No more than 3 max jumping days a week, i would go for 2. Now when you jump, do at least 20 jumps. Do a dynamic warmup, then do a jumping warmup ( 5-10 jumps starting with low effort and then building up ). Then do your max jumping in sets. Like sets of 3 or 4 jumps, rest 30 seconds to 1 minute between each jump, rest 3 to 5 minutes between sets. Do at least 20 max jumps. After you reached 20 jumps, stop either when your max jumps dropoff by 2-3 inches or at 30 jumps.
A 3d cent : Your training goes great currently. Strong, lean, good plan ( strength training + jumping ). Don't you dare change anything scooby, you have finally found a good balance. Maybe just cut the regular 1RM PR attempts. When you reach that grinding rep, STOP, the next failed one does not offer anything, on the contrary. Keep the PR/testign sessions to 1 session per month or something like that.
:lololol:
that's fucking crazy, what are you talking about, what you were doing before was working great, why are you bothering to switch things up.
Thanks acole14 and entropy for the constructive feed back. Thanks for the ebook link also.
I agree with what you guys suggested 100%.
I will definitely modified the program to something similar to what Acole14 suggested and see how things go from there.
So if my one-leg jump has a knee bend of ~20 degrees, I should only train with 1/8 squats?! Great!
So if my one-leg jump has a knee bend of ~20 degrees, I should only train with 1/8 squats?! Great!
while he is talking about that, he was referring 2 leg jumping, thanks for pointing that out.
What does "decreasing the weight" mean? What reps/sets at what 1RM percentage?
Post lift numbers and sets. Post all workouts.
As acole wisely said, your tendency to screw-up is ultra high so we need to be having a close look to what you do.
(http://3.bp.blogspot.com/_S1Zg1_V744M/S6P-e2ZKA4I/AAAAAAAAAbw/5UUi5CE4HwY/s400/mortonsfigure1.gif)
the sore pain is at point A (top of my foot connecting to 2nd toe...
and at point C is where i had developed some hard thick skin...
back in the days i had some electric shock nerve pain at the left leg..., it was like half a year ago at least...
it was at that time that my toe have slight sore pain... seen the doctor... and it said.. i should just rest it out.
recently the pain get a bit annoying and more serious.. and now even my right leg have similar pain at the same toe.
any vertical trainer have similar experience? is rest the only thing i can do?
I discovered When i try to flex all the toe upward toward my shin, my 2nd toe.. is the only toe that wont flex up as much as the other toe..... :uhhhfacepalm:
in terms of high impact exercise, i only do a 1.5 hr plyometric session... per week...
Slight pain on the left foot still, Skipped a plyometric session last Sunday... probably will skip one more this weekend
Test vert slightly at lunch today:
Video->
https://vimeo.com/97911105 (https://vimeo.com/97911105)
my vert... decreased.... officially :-[
Yes, the depth jump should be quick but the general consensus for 2-leg jumpers is that that comes second to the height attained. So the height you get on them should be the primary concern, and the quickness of the jump should come into a close 2nd place.
But considering what you're describing, you sound like you got more and more and more quad dominant as time went by. That's not necessarily bad news (a lot of the great dunkers are kind of quad dominant, even Derrick Rose was very quad dominant) but it's not good news either.
A different approach for you to consider is to do a lot of hip dominant movements. If you choose to squat, go for a low bar squat. Also do posterior chain assistance work where the emphasis is on the hip extension part of the deal. Think glute-hams, hip thrusts, reverse hypers etc. If you have enough money, buy a kettlebell (say, a 24 kg one) and do KB swings daily in your home. Make sure they are hip dominant, basically a hip hinge swing, not a squat swing (or else you're defeating the purpose of the exercise itself).
In terms of plyometric work, I would go with hip dominant plyos. What are these? They are bounds. It doesn't have to be 1-leg bounds. For you as a two leg jumper, you could go with 2-leg bounds for length. Just do these. They are more hip dominant than depth jumps (which are quad+calf dominant) and will teach you over time to use the hips better.
After you get good at 2-leg bounds for length, you can alternate in between 2-leg bounds for length and 2-leg bounds for height. The hip potentiation you get from doing the bounds for length will carry over a bit in the 2-leg bounds for height.
Check this post out by Lance:
http://www.adarq.org/lancests-performance-blog/some-jump-plyo-explosive-strength-workouts/
So, if I were to personally train you, my program for you would be this:
2 strength days, 2 plyo days
Monday: Strength 1
Low bar squat: 3x5 (use a weight that makes the last rep of the last set difficult. the other reps should be medium-difficulty (definitely not slow grinders) - increase weight when the last rep of the last set is still pretty fast);
Hip thrust: 3x10 (use the same weight rules as for the squat);
Calf raises: 3x12 (same weight rules);
Tuesday: Plyo 1
Dynamic warm-up
50m accelerations x 3 (gradually build up speed in a relaxed manner, don't go all-out)
(Double leg bounds for length + Double leg bounds for quickness) x 3 x 20m - Do one set of bounds for length, then do a set of bounds for quickness (where the length is not that important, but the ground contact time is - so shorter bounds, but less time spent on the ground). Repeat this cluster 3 times. Rest as long as you need in between sets.
Donkey ankle bounces: 3x15
Stretch
Wednesday: Active rest - go play some ball, do some easy running, even try some jumps if you're fresh enough, BUT DON'T GET FATIGUED. Remember, it's REST day. So go and play around a bit but at the first sign (or even before) fatigue, go home and stretch and recover.
Thrusday: Strength 2
Deadlift: 3x5 (work up to a heavy set of leg-driven deadlifts (don't use your back to lift it, it won't help your athleticism) and then take 10 kg or so off the bar and do 2 more sets of 5);
Natural glute-ham raise: 3x6 (put a lot of padding under your knees (aerobic mats, spounges etc) and use as much assistance with the arms as needed);
Calf raises: 3x10 (use a heavier weight than on Monday, advance when the last rep of the last set is still fast, DON'T BOUNCE by the way - do them completely under control, slow eccentric, fast concentric, pause at the top and bottom);
Stretch
Friday: Plyo 2
Same as Plyo 1, except you measure your 2-leg bounds instead of doing them for 20 meters - you do 6 2-leg bounds for length (per set) and put a cone on the ground, and measure the distance. Note that distance and the next time you do Plyo 2 the next week measure the distance again and put that cone back there at your measured PR. Try to beat that PR as you advance through this program.
So you will do:
Dynamic warm-up
50m accelerations x 3;
(6 2-leg bounds for length + 20m 2-leg bounds for quickness) x 3;
Donkey ankle bounces: 3x15
Stretch
That's all.
If you do this, which is a much more hip dominant workout than what you've done over the years, you should see some improvements. You just gotta keep at it and believing in it. It also has a low enough volume (vs what you've been doing lately) to allow you to actually adapt to the stimulus instead of getting injured. In terms of stretching, stretch the quads and hip flexors daily, preferably a few times per day if you can. This will allow you, over time, to engage the hips better.
But if I see you say in 3 days that you're doing something else (assuming you agree to do what I layed out here in the first place) - then all my time spent to write this has been in vain.
Finally, every 4th week cut the strength work to 1 set instead of 3 for the squat and the deadlift, and for the plyo days go and try to dunk. I don't care what. Tennis balls, whatever. See if you made progress in your jumps.
As time goes by doing this program, you're going to get more specific and try to dunk more often (hopefully with a more hip-driven jump) while decreasing the amount of plyometric work (bounds).
Yo raptor.. Quite sad the fourm went down and some messagse along with my LONG list of training update is gone in the journal session.
Anyway Just did my FIRST raptor suggested Routine yesterday for the first time.
I got to say, I had not done such short easy session for a long time ( consider the jump manual routine is LONG and heavy)
Try to Low bar squat for the first time... and woo.. my wrist hurt. And the bar only moved lower/back 1 inches only. It just happen my powerlifting old coach is at the gym also, and he gave me some tips on how to Low bar Squat. He told me to Lean fwd more.. so the wrist will have less pressure... I did find that the weight felt lighter when I squat in this new position. Not sure if I did activate more Glute though.
Started light and did like 5 or 6 set (as i am trying to find working weight with this new form... testing around)
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=73723&stc=1&d=1403850172)
as for the Hip Thrust, I did it with the Smith machine... as all the bench is fully occupied. I started with just the bar... adding 20lbs.. and leading to using 45lbs Plus to avoid Thrusting the bar up the track in the air.
Did like 5 or 6 sets with some testing bench position fooling around thrusting the bar up the sky... :trolldance:
Not many people do this exercise.. and even lesser people do it on the Smith machine... so I am getting some attention. as u see in the pic i post... I was on testing phs if u notice the 2x 10lb plate.
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=73724&stc=1&d=14038501722)
Although I am not Dead tire after this session, I did sweat quite a bit, and I did felt my muscle working.
Very nice man.
So how many jumps (bounds) did it take you to cover 20 meters in the 2-leg bounds for length?
The next time you do the bounds do the PR bounds attempts (we are cycling the 20m with the PR bounding). I got 11.0 meters on 4 bounds the last time I did them, so you could compare to what I got.
140723 Day A | 140731 Day A | ||
Squat | Squat | ||
95 | 1x8 | 45 | 1x5 |
185 | 2x5 | 115 | 1x6 |
295 | 2x5 | 185 | 1x5 |
325 | 1x1 (hard) | ||
305 | 3x5 | ||
Hip Thrust on Smith | Hip Thrust on Smith | ||
135 | 1x8 | 135 | 1x9 |
185 | 2x10 | 205 | 2x10 |
Slight Pain no padding | |||
Calf on LegPres Mac | Calf on LegPres Mac | ||
420 | 2x12 | 360 | 1x12 |
360 | 1x12 (Full Ext) | 380 | 2x12 |
140728 Day B | 140805 Day B | ||
Deadlift | Deadlift | ||
135 | 1x5 | 135 | 1x6 |
205 | 1x6 | 205 | 1x6 |
295 | 1x5 | 315 | 2x5 |
335 | 1x1 (hard) | 315 | 1x4 |
315 | 3x5 | ||
GHR | 3x6 | GHR | 3x6 |
Calf on LegPress Mac | Calf on LegPress Mac | ||
360 | 1x10 | 380 | 3x10 |
380 | 3x10 |
Monday Plyo focus at the Ham
1-2-3 One legged jump (alternative leg_Will it be similar to this from my old 2007 video
https://www.youtube.com/watch?v=WRfbxpH1SvE @ 1:10
With high Hip? do you mean High Knee kick?
Low in height with no effort or momentum? do u mean High in height but without forward momentum?, pulling up instead of Pushing from knee..(hard to understand but will try), i will try to keep knee not infront of foot.
Rudiment hops, found a sample, do it with 2 legs instead of one, the guy in the video is not doing it fast you said to it fast, should I be doing it fast like in ZigZag (back& forth across the line ultra super fast agility speed or should i aim for HEIGHT and minimum ground contact speed)
https://www.youtube.com/watch?v=lvkQgU7Nr38
Wednesday Power:
Dumbbell Swing Sample
https://www.youtube.com/watch?v=aTeBkm2-gQs
I had never done this, I suppose the Key to swing is using the glute to throw up the weight, not using the back... am I Correct? will need to drill into how to swing.
Low box quick (how low of a box , like the one in my video?
Btw, the Wednesday power day is quite Short,
Dumb Swing, Squat, Rom Dead, calf raise
Would it be an good idea to add in Leg Curl machine as you point out my hamstring is weak.
A few things i noticed:
-The DB swings are not explosive, you look like you are going through the motion. Gotta be more explosive ( glute driven ) at the ROM bottom.
-The half squats are too deep.
-The RDL , you are changing knee bend making it more like a regular DL with short ROM. Begin with your knees bent, try to do all the movement without changing that initial bend, just pushing your hips back. When you have to bend the knees more OR bend the back, this is your reversal point.
Not that you are doing all those wrong or anything, those are tiny details, they are subjective too, lets see what raptor has to say too.
Also : YOUR VIDEO EDITING IS MAJESTIC !!!
Yea....I'm with LBSS. For example tale one of my workouts for ball (not exact but similar):
Warmup/dynamic stretches for 15 mins
2 ball drills for handles for about 10 mins (also great warmup)
Then depending on the day I hit perimeter moves/shooting (pullups/coming off screens/stepbacks and driving drills/layups for about an hour. HARD. Faster than game speed. I dont count shots. I count the makes. Most moves/spots I need 5 buckets. Ex: wing extended position, in out into a crossover and stepback 3. 5 of them. Swishes. Then onto the next move. Finish that spit and move to the other wing, ft extended, top of the key, baseline etc.
I only practice moves I use in a game during these drills. The key is game speed reps make everything second nature. No defense during a game plays me.as hard as I do during training.
Then once im dead I shoot fts and spot up 3s strictly for form work. Have to shoot a % on those. 85% ft, 50% 3s. Hard to do on rubber legs.
Then I jump lol but thats just me. So thats a sample of what I do, gathered from years of playing and watching D1, semi-pro, and overseas guys train.
Other positives...you'll be in game shape, without ever running a wind sprint. Ever. An hour of game situation training makes playing 35-40mins cake.
Then theres days where I go ham and do full court drills with cones/chairs and a defender picking me up at the key. Thats when I work on mew moves and crazy stuff lol
what's the point of a workout like that? like, what's the point of doing ten free throws? if it's just conditioning and light skill work i guess it's fine but the volume seems awfully low. the only thing with appropriate-seeming volume are the depth jumps, but they make no sense in a conditioning workout.
On the other hand, i joined the personap coach package with Jack Woodrup.
The training he have for me will most likely be my final attempt to dunk before i retire.
still decelerating into the plant on those longer approaches.
Got back from Coach:
Hi, I think if you scroll down the program I sent you will see that there is another 4 weeks already to go. Good to see you are challenging yourself in the gym but don't go too overboard in the weight room. You are already strong and lifting heavy taxes the joints and CNS. You want to keep those for jumping drills more so than extra hard strength work at this point. Also I liked your contrast video. You really feel it when you take the vest off. I have been doing a lot of paused jumping work to maintain my explosiveness with mine on and I am pretty happy with the results. I am not looking to dunk anymore though (knees just don't to do it anymore so I just try and maintain).
post that video son! four plates! :lololol:
Plyo Lunge Technique Tips: Set yourself up in the split squat position with a low bench. Then simply bounce up and down off the floor trying to get off the ground as high and as quickly as possible.http://www.verticaljumping.com/plyo_lunge.html
not really a plyometric exercise, more akin to a jump squat. kellyb has advocated that kind of weighted BSS jump, i think, although when i've done them before i've split the weight into two lighter DBs, rather than using one held at chest level.
EDIT: lost that bar forward like whoa. you're up on your toes almost immediately. are your submax squats also biased forward?
yep that's what i meant. why are you doing a 1RM in running shoes?
1) Each ground contact is 1 rep. So it is basically 5 x 1 hop left and i hop right.
2) That is ok to do that with the rack pull. As long as you are focusing on contracting the glutes hard on the lift it is fine.
3) I just watched your video (you are the video king by the way). Your plyo lunge is fine as it is. It is just as much about absorbing the eccentric forces as it is about low ground contact time. The plyo lunge helps build eccentric strength which when done without the weihgt will mean quicker grount contact times.
4) At your strength levels working up to a 1Rm max squat is going to be counterproductive. Firstly, you are already very strong relative to your bodyweight. 1RM work, particularly at the loads you are lifting is going to drain your CNS. A strong guy such as yourself doing a 1Rm of near 400lb is much more taxing to you than a weak guy doing 1RM work of 150lb. The 150lb 1RM guy will bounce back quicker even if that is his 1RM. A 400lb 1RM is much more taxing than a 150lb RM even if though they both represent someones 1RM. I am not sure I have explained that very well but I think you get what I mean. Doing heavy 1RM work will absolutely drain your recuperative energies and your CNS when you simply don't need to focus on max strength anymore. Maintain strength yes, but focus on power. I love to lift heavy too, but for jumping, it is very much a case of diminishing returns. I would stick to the sub-maximal day I prescribed so as to maintain without the stress to your joints or CNS.
5) tuck jump instead of box jump is fine. Really, it is just about getting jumping stimulus. I don't believe there is any magic jumping combination that creates freakish gains, there is just sensible progression and consistent application of effort towards your goal. If you want to jump high you need to jump with maximum effort and do it regularly. The plyo and jumping drills allow you to do that without killing your joints like the dunk practice does.
yep that's what i meant. why are you doing a 1RM in running shoes?
Yeah, that is a bad idea...that max strength day should not be with running shoes. foolish choice.. no jumping or high impact lift is include in that day anyway.
btw, here is a pic to record my Frog jump Improvement:
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=83211&stc=1&thumb=1&d=1421899659)
and a respond from Jack himself worth noting:Quote1) Each ground contact is 1 rep. So it is basically 5 x 1 hop left and i hop right.
2) That is ok to do that with the rack pull. As long as you are focusing on contracting the glutes hard on the lift it is fine.
3) I just watched your video (you are the video king by the way). Your plyo lunge is fine as it is. It is just as much about absorbing the eccentric forces as it is about low ground contact time. The plyo lunge helps build eccentric strength which when done without the weihgt will mean quicker grount contact times.
4) At your strength levels working up to a 1Rm max squat is going to be counterproductive. Firstly, you are already very strong relative to your bodyweight. 1RM work, particularly at the loads you are lifting is going to drain your CNS. A strong guy such as yourself doing a 1Rm of near 400lb is much more taxing to you than a weak guy doing 1RM work of 150lb. The 150lb 1RM guy will bounce back quicker even if that is his 1RM. A 400lb 1RM is much more taxing than a 150lb RM even if though they both represent someones 1RM. I am not sure I have explained that very well but I think you get what I mean. Doing heavy 1RM work will absolutely drain your recuperative energies and your CNS when you simply don't need to focus on max strength anymore. Maintain strength yes, but focus on power. I love to lift heavy too, but for jumping, it is very much a case of diminishing returns. I would stick to the sub-maximal day I prescribed so as to maintain without the stress to your joints or CNS.
5) tuck jump instead of box jump is fine. Really, it is just about getting jumping stimulus. I don't believe there is any magic jumping combination that creates freakish gains, there is just sensible progression and consistent application of effort towards your goal. If you want to jump high you need to jump with maximum effort and do it regularly. The plyo and jumping drills allow you to do that without killing your joints like the dunk practice does.
So i guess no more 1RM attempt....
sleep is king.
also, why are you still relying on the lines on the court for your approach? always use t0ddday method to set up, one step at a time, problem solved.
Dear Jack,
Need to contact u urgent due to really bad Jump session performance today (at week 2 Jump session 1)
After the reload week, 3rd month started and your last instruction (ie. 2-3 jump 1 squat sessions per week) was given to me.
Since then:
Week 1:
I only mange to preform 2 jump sessions (20 individual jumps which i did fine, in a different court near home).
I did a Squat session with HEAVY weight for maintain purpose on a Sunday morning.. (i did 3 set 5 at 80% 1RM with warm up set)
Front Squat Warm up
45 1x8
Back Squat
135 1x8
185 1x5
225 1x5
275 1x4
315 3x5 (working set 80% of 400lbs)
wrap it up with Explosive lift
45 1x6 light as father
95 1x6 Felt much slower.
(finished in 30 min)
This is the first time I returned to gym after 2.5 weeks, due to Deload week, a slight delay of your reply, and also the newly plan of 3 jump 1 gym session, where i put the gym session at the end of the week. (not complaining here)
========================================
Week 2:
I was not able to Jump On monday due to busy schedule.
I Jumped today ( tuesday) and all hell break lose. I went back to my office Court to jump, and all my jump is horrible.
Leg is still with minor soreness after 48 hrs, quad is fine but the hamstring and inner thigh is sore and tight.
First 4 jumps, I can not touch the rim. and the next 16 jumps, are all bad with finger tips over the rim only. The run up is slow, and may be i changed to a different court for last 2 jump session which have affect on my run up. I don't know.
===============================================
I need help along with some question:
The Squat session for strength maintain purpose:
I did 5 warm up sets of progressive weight toward working weight at 80% 1RM. Is this too much volume, too heavy? or just fine?
The reason of BAD jump post Squat session?
I am seriously hoping today Poor performance is due to the my body did not recover in time due to the prolonged away from Squat. And jumping 48 hrs after a squat session is the above is too much as my body is still recovering/adjusting to the semi-heavy lift.
3 Jump 1 Squat per week plan like this?
With a 4 days plan, something got to be back to back, I put Squat a day after a Jump day.
Mon - Rest
Tue - Jump
Wed - Rest and stretch
Thu -Jump
Fri - Rest and stretch
Sat - Jump
Sun - Squat
==================================================
I seriously hope that this bad decrease in performance is temporary... I will Jump again in 48 hrs. Crossing my finger.
first up there can be a bunch of reasons your jump was down. The squat session might have been it but just see how it goes after a few more weeks. AS an example I did the exact same squat session I have done for the past 3 weeks and today my legs were tired and sore. Was it the squat session? No, it was likely the stress of moving back to Australia and lack of sleep that impeded my recovery.
If your post squat jumps continue to be on tired and sore legs than I would scrap the squat session. Seriously, you are already very strong. Taking a break from SLOW heavy lifting won't hurt, but will almost certainly help.
Your schedule looks fine. I would stick with it unless as mentioned your legs are sore each week. If that is the case - stop the squatting for this cycle. I want you to prioritize running jump practice ahead of everything else.
So I messed around with the Distance of jump a little near the end. Seems like does not affect the height much... which is weird.
Further away? Same height? where did the energy come from..
closer to the rim... same height... where did the energy went..
First Test Week 0 | Test 1 Week 9 | Test 2 week 14 (after Extra Jump session 2-3 time of 20 per week) | |
Stand still Leap | 118 | 118 | 119 |
Depth Jump | (19"box) 118 | (19"box) 118.5 | (19"box) 118 (13"box) 117 |
Paused Jump | 115.5 | 116 | 117.5 |
Official...I has officially dunked on a 10' rim...
:highfive: To my surprise.... I am not overly happy...not shocked... not emotional...probably caz i had no PR in my previous 10 jump... and I am.. just not too excited......
I Don't Know why.
Before I pack up and leave.... I decide to just Go out and fool around.. jumping at the rim non stop in various stupid way....
AND GUESS WHAT!
Most of my jump.. without... focus or concern of footwork, mechanic have produce similar or slightly lower reach than my so call... FOCUSed Jump.
:uhhhfacepalm:
This.. this is really...fuxked up... All my months of t00day method, forcing myself to take the Proper, Long stride, lean forward, staying low with Increasing speed, explosive arm swing...
Left..... Right..... left-right plant Up in the air....
are just... the same shxt as Me fooling around non stop Jumping like a clown?
By the way, people with body fat issues don't usually have visible as and serratus. :uhcomeon:
Jump manual in 2014
14 before May: Started with the 0.85 1RM Golden Rule
- Squat working weight at 275 (5 set of warm up or so)
- Deadlift working weight at 285 (3 set of warm up or so)
14 June: Aiming for explosive with lighter weight
- Squat working weight at 225
- Deadlift working weight at 245
Lol, he is just reaching for the ball. :uhhhfacepalm:
Trying to have both your hands up will only deteriorate your reach ( limited dunking hand hyperextension ), and your maximum touch sub-sequentially.
Also, besides this new 'free hand above head' shit, how many years and negged posts must pass to stop watching random dunkers and picking one specific random aspect of their jump, naming it a new top secret?
https://www.youtube.com/watch?v=m_fg4G2QRSA : Take a look at this video and see 10000 different runups, plants, hand windups, takeoffs. They all lead to +45'' jumps. You know why? Because those guys can apply huge forces to the ground rapidly.
So once again, get under the squat bar to get stronger, jump a lot to get more proficient in applying that force and that is really ALL that there is to it.
Btw scooby, maybe you should re-read what I wrote here:
http://www.adarq.org/progress-journals-experimental-routines/scooby-2011-journal/msg102681/?topicseen#msg102681
I am on to week of JM... Suppose to do it for 12 weeks..
With where this is going... I am not sure if i should continue...
(other possible missing link may be:
1. 8hrs of sleep
2. Stretch / foam roll daily
3. 10% body fat not meeting
4. Core Strength (dynamic or Static)
train 4 times a week
1 power snatch, Snatch high pull, depth jump over hurdles
2. power clean, clean pull, depth jump over hurdles
3.power snatch and power clean go 1RM
4. rest
5. 1~2 steps jump over as high as possible hurdles like the vedio i sent u or try to tuch a object
power snatch
squat 80~95%1~3reps
you are a weird, weird dude scoob.
Increasing your Vertical Jump
A conditioning specialist in Scottsdale, Arizona. He holds a Bachelor's of Science in Exercise Science. His articles will help you!
By: Josh Henkin
Last updated: Oct 24, 2011
There are a million products that make promises on increasing one's vertical leap. Everything from jumping shoes to programs that simply use bodyweight exercises. In many sports, athletes wish to jump higher in hope they will improve their performance in their chosen sport. While this may be the case, it is equally important to remember that there are far more important aspects to sports performance than just how high you jump. However, understanding what makes for a good vertical jump can help many young athletes save a lot of money and see great progress from their work.
FLEXIBILITY!
This is the least exciting of all the principles that I could possibly name. However, if you do not have proper range of motion in your hips, shoulders and low back you are not going to reach your potential. Since the dominant amount of force production in a vertical leap is accomplished in the hips, you will see that optimal range of motion is necessary. If your hips are tight you will not be able to translate force through the hip musculature properly and you are setting yourself up for injuries, primarily in the low back and sacroiliac joint.
Simply stretching though in the traditional sense will not be the solution to your problems. In flexibility training there are two main types, static and dynamic. Static is the what most traditionally think when flexibility is mentioned. Holding a particular stretch for 20-60 seconds. Dynamic flexibility involves certain types of movement that will help increase the range of motion in certain joints. My preferred examples might be stepping over hurdles for the hips. The importance of the distinction relates to how you structure your program. There is a poor correlation between these two types of flexibility. Meaning if you are bad in static stretching you can still be good in dynamic. It is important to use both. Usually we will use dynamic methods prior to a workout, as it will provide proper range of motion and assist in increased force production. Static flexibility has been shown to reduce force production so usually it is saved for after the workout as a recovery method and additional flexibility training.
Sport Stretch by Michael J. Alter provides some great ideas for static stretches. Many of my dynamic stretches use basic tumbling, hurdles and full range of motion lifts. By using all these methods the athlete can increase many aspects of their performance including their vertical jump.
Olympic Lifts and Hybrids
The Olympic lifts are terrific to incorporate into any serious sports performance program. My only concern is when athletes are unsure how to perform them correctly still try to utilize these lifts. This is where injuries may occur. If one is taught these lifts properly they are far from dangerous and can provide numerous benefits. I suggest if someone were interested in learning the lifts to find an USA Weightlifting Coach in their area.
Ok, so how do the Olympic lifts and their variations help the vertical jump? As I mentioned earlier the hips are primarily responsible for the success in a vertical jump. What the Olympic lifts do is teach the lifter how to use their hips explosively. This ability to translate force will allow one to utilize the stretch-shortening cycle (SSC) more efficiently leading to a better jump. A good example of the power of the SSC is the following. Try to jump, but before you explode up hold the bottom position for four seconds. Measure how high you jump. Next, dip down as fast as possible and come back up as fast as possible. See a difference? Chances are you saw significance between your two efforts, the second jump being much higher.
The other benefit from the Olympic lifts is if you use their full movements you can greatly increase the flexibility in major joints such as the hips and shoulder girdle. The Overhead squat, Drop Snatch and others are great exercises to develop overall body strength and power. However, they will still increase range of motion in all important areas.
If you would like a stronger example of the impact of the lifts let us look at the following. I would like to thank my colleague Chad Ikei for the following information. This excerpt is from his article "Pulling To Jump Higher."
"Nicu Vlad of Romania, World Record holder and Two time Olympic Medallist, came to the United States back in 1990, with now current U.S. National and Olympic Team Coach Dragomir Cioroslan, for a training camp. It was here at the U.S. Olympic Training Center in Colorado Springs, that this 100-kg (220 lbs) weightlifter recorded a 42-inch vertical jump. Not to mention he was in weightlifting shoes, which weighs a lot more than tennis shoes and no formal warm-up. (Snatch 200 kg, Clean and Jerk 232.5 kg)
Wesley Barnett of Team USA, 3-time Olympian and Silver Medallist @ 1997 World Championships, have legs (especially hamstrings) and ass like a thoroughbred on him that most body builders would like to have. He has recorded vertical jumps higher than 39 inches at a height of 6-foot-1 and 105 kg (231 pounds). I've even witnessed him dunking a basketball while jumping over my head, and I do mean literally jumping over my head which of course only stands a mere 5-foot-2 but he straddle jumped directly over my head and dunked. (Snatch 175 kg, Clean and Jerk 220 kg)
Mark Henry, 1996 Olympic Team Member, now known as "Sexual Chocolate" on the WWF scene, had quite a vertical jump. At 6-foot-3 tall he could dunk a basketball, not to mention that he could squat over 1000 pounds and deadlift over 900 pounds. Now dunking a basketball at 6-foot-3 doesn't sound that hard, but take in to account that he weighed at that time 175 kg (385 pounds). Now that's impressive for a big guy. (Snatch 180 kg, Clean and Jerk 220 kg)
Shane Hamman, 2000 Olympic Team Member and current National Super heavyweight Champion, another big man weighing in at 163 kg (358 pounds) but only at a height of 5-foot-9, can jump onto boxes at a height over 42 inches. Of course Shane was also known for his squatting ability of over 1000 pounds. (Snatch 195 kg, Clean and Jerk 230 kg)."
This is amazing considering the average vertical jump of a Division-I men's basketball player is 28 inches!
Plyometrics
Plyometrics are one of the most poorly understood training methods in our toolbox. This method is also known as shock training. The purpose of plyometrics is not to be a conditioning technique, but rather improve the utilization of the SSC. However, one must posses a descent level of strength to benefit from such training as the joints and musculature will be able to translate force optimally. The first two methods may act as preparation for plyometric training.
Everyone must establish a baseline before they begin a plyometric program. Using basic foot contact drills and general physical preparation drills are terrific. This would include exercises like jumping jack, split shuffles, slalom jumps, mountain climbers, jump rope, as well as many others. From here additional bounding drills such as skips can be included. One should not train with plyometrics more than twice a week and this will vary greatly on the phase of the cycle. Plyometrics should also mostly involve several sets of low repetition training as we are aiming for quality of jumps than the number.
It is important to remember this type of training has a great impact upon the body. Recovery will be crucial as well as the type of surface you use. Sandpits are my personal favorite as they offer a great deal of benefits to plyometric and sport-specific training. Just like any other training method if you do not understand how to use or implement this method you are better off not using it.
After reading the above ideas hopefully it is clearer that fancy equipment or "high-tech" methods are not necessary to have an incredible vertical jump. I would highly suggest that if you were interested in using any of the above methods but are unfamiliar with them to seek out a highly qualified strength and conditioning coach in your area. Most coaches will have a certification from National Strength & Conditioning Association and/or USA Weightlifting. Remember anything is possible with smart and well-organized training.
you are a weird, weird dude scoob.
I just don't get how a guy that is 6-7 years in vert training feels the need to post this ultra-base-level knowledge.
you are a weird, weird dude scoob.
vertical jump training has this effect on most people.
if you're going to spend good amounts of money to train.. might as well go to the dark side.
juice up and high bar to 2.5BW+. x 5-10reps of SVJ every day or two.. he'll end up at 5'10, 195-205lb 7%lean.. boom.. dunk like nothing. retire.
I doubt there any serious health effects.
I doubt there any serious health effects.
http://www.mayoclinic.org/drugs-supplements/anabolic-steroid-oral-route-parenteral-route/description/drg-20069323
Tumours have occurred during long-term, high-dose therapy with anabolic steroids. Although these effects are rare, they can be very serious and may cause death. Discuss these possible effects with your doctor.
RARE (WITH LONG-TERM USE)
oh yes, he also suggest me to consume more BREAD with olive oil and honey which i ate 2 bag in 2 weeks.
oh yes, he also suggest me to consume more BREAD with olive oil and honey which i ate 2 bag in 2 weeks.
best.
vert.
training.
advice.
EVER.
all that lifting and plyos and stuff dont count if you dont actually try to dunk, thats like by far the most important part
Actually, I just found this:
http://www.youtube.com/watch?v=8LhJL5bUOrY
It does seem pretty high, don't know how much but decent.
This one as well...
http://www.youtube.com/watch?v=3ykADt4v1jA
151029 Olifting class session 10 tonight
I resumed Heavy lifting once a week on sunday morning ( squating 315lbs 4 set of 3 and deadlifting a few more set/rep after)
also resumed Jump training at lunch, doing Tooday method, 1 step jump, 2 step jump and work up to 3 step jump.
I try to get about 20 jump in total during my jump training lunch session. But with limited time. this mean i do not have proper warm up... the initial 7-10 jump usually end up as warm up. (First 3 or 5 jump might not be able to tip the rim)
However, I changed the jump session a little this week, instead of jump 20 times, I spent my time doing 4 depth drops, followed with full court Sprint with 4 depth jump. for a total of 4 Sprint, and 3 set of Depth jump. With this in place, i am able to touch the rim on my very first jumnp and reach over in my 3rd jump. I end up doing 5 rep of 1 steps, 5 rep of 2 step and 5 reps of 3 steps jump.
see how things go with this change.
Olimpic lifting is hard, I am getting the technique and form back after 2 sessions resumed from holiday. However, even with proper technique, i am not able to lift Fast. Coach is not letting me lift heavy... i am still just lifting 40kg. which is useless for vertical development.
is like having 10lbs, 20lbs,40lbs gloves, for boxing training. I am able to throw punch with 40lbs. but i am slow.
ok lets do 20lbs... and i am faster.. ok lets do 10lbs.. it is easy BUT i am still not FAST enough.
the coach and throw punch fast at 10, 20 and even 40. Able to throw punch is not enough, able to throw it FAST is the key.
JUST like vertical jumping.
now.. i am stuck at Light weight gloves.... because even though I can go heavier... but i am not able to go fast... even when it is light.
both the coach and me.. is trying to figur thing out.
one more update, i tried 45 hrs fasting with drinking water last weekend. did not feel anything special...but i lost 8lbs.
some more research show for athlete performance, intermittent fasting is the way to go. which is just an 16 hr fast (skipping breakfast only)
Which i find it pretty dumb as so many people skip breakfast caz they are late to work..
anyway, i gave it a try and did it today.. will see how things go.
Talked to Kadour, and because of his religion, he fast also... twice a week no eating or drinking.
151029 Olifting class session 10 tonight
I resumed Heavy lifting once a week on sunday morning ( squating 315lbs 4 set of 3 and deadlifting a few more set/rep after)
also resumed Jump training at lunch, doing Tooday method, 1 step jump, 2 step jump and work up to 3 step jump.
I try to get about 20 jump in total during my jump training lunch session. But with limited time. this mean i do not have proper warm up... the initial 7-10 jump usually end up as warm up. (First 3 or 5 jump might not be able to tip the rim)
However, I changed the jump session a little this week, instead of jump 20 times, I spent my time doing 4 depth drops, followed with full court Sprint with 4 depth jump. for a total of 4 Sprint, and 3 set of Depth jump. With this in place, i am able to touch the rim on my very first jumnp and reach over in my 3rd jump. I end up doing 5 rep of 1 steps, 5 rep of 2 step and 5 reps of 3 steps jump.
see how things go with this change.
Olimpic lifting is hard, I am getting the technique and form back after 2 sessions resumed from holiday. However, even with proper technique, i am not able to lift Fast. Coach is not letting me lift heavy... i am still just lifting 40kg. which is useless for vertical development.
is like having 10lbs, 20lbs,40lbs gloves, for boxing training. I am able to throw punch with 40lbs. but i am slow.
ok lets do 20lbs... and i am faster.. ok lets do 10lbs.. it is easy BUT i am still not FAST enough.
the coach and throw punch fast at 10, 20 and even 40. Able to throw punch is not enough, able to throw it FAST is the key.
JUST like vertical jumping.
now.. i am stuck at Light weight gloves.... because even though I can go heavier... but i am not able to go fast... even when it is light.
both the coach and me.. is trying to figur thing out.
one more update, i tried 45 hrs fasting with drinking water last weekend. did not feel anything special...but i lost 8lbs.
some more research show for athlete performance, intermittent fasting is the way to go. which is just an 16 hr fast (skipping breakfast only)
Which i find it pretty dumb as so many people skip breakfast caz they are late to work..
anyway, i gave it a try and did it today.. will see how things go.
Talked to Kadour, and because of his religion, he fast also... twice a week no eating or drinking.
I slowed down... and vert decreased. I need to fingur out how i got myself to that speed by looking up my training history.
yessssss scooby. keep the t0ddday method going. let the steps flow through you.
that calculator actually overestimates my SVJ :'(
i dip pretty low as it is, sadly: https://www.youtube.com/watch?v=O1SDTb9EKTs
i dip pretty low as it is, sadly: https://www.youtube.com/watch?v=O1SDTb9EKTs
i dip pretty low as it is, sadly: https://www.youtube.com/watch?v=O1SDTb9EKTs
you know, looking at ur startups reminds me of how i used to start my attempts when i was doing pole vaulting when i was 14-16.
Coach is.... not taking my $ any more, because I am not improving.. in Olifting...
this gave me pressure... as a friend and as a coach... he want me to improve, and i am failing him. Coach is also not happy if he is not able to help me... he actually think and take his time to Think about what can be done to help me.... in terms of "lifting Fast, applying power in short time".
very appreciate his help.
Enough of those mumbo jumbo talk..
I need to figur out how I can...jump higher by ..
1. Go down faster (Canadian Dunker suggestion*)
or
2. Go up Stronger (Olifting triple extension)
I am now wonder if Depth Jump is a good choice as a warm up exercise... (I am getting the Bounce feeling, but not like SUper Bouncy... and i recall depth jump is... dangerous without proper warmup...) and i am using it as warm up to Wake up my CNS? um...
151119 Jump Training with a Purpose... for the first time - Conditional Training
(started the day with 10 min abs exercise )
I mean for "the first time".. I made up a program of my own ... for a purpose..
This is what I did at lunch basket!
Warm up phase to start my CNS:
Quad Stretch 30 sec each leg
Depth drop x 8 (Forcefully swing the arms DOWN.. for added load, inspired by Canadian Dunker (CD) )
Sprint full cout x1 (Just to Fire up my CNS more)
Depth jump x 4 (Previously, I try to start the upward arm swing during ground contact to promote Quick ground contact, Now I forcefully swing the arms down trying to LOAD up my leg faster with added power and rebound up as quick as i can)
Sprint full cout x1 (Just to Fire up my CNS more)
Depth Jump x 4
Sprint Full x 1
Depth Jump x 4
Enough of those mumbo jumbo talk..
I need to figur out how I can...jump higher by ..
1. Go down faster (Canadian Dunker suggestion*)
or
2. Go up Stronger (Olifting triple extension)
you can do both.
Many people told me it is not necessary for me to lose weight.. they look at me and think i am fit. However. talked to Adarq, Kadour, and tawinese trainer.
All confirmed for a 5'11" dude.... 15xlbs to 16xlbs is the most efficient... for jumping.. (not for basketball)
Many people told me it is not necessary for me to lose weight.. they look at me and think i am fit. However. talked to Adarq, Kadour, and tawinese trainer.
All confirmed for a 5'11" dude.... 15xlbs to 16xlbs is the most efficient... for jumping.. (not for basketball)
Damn... So I have a long ways to go? Must lose 50 something pounds? I hope I'm the exception....
LOL, not only can you do both but you pretty much have to do both! Doing #1 allows you to do #2... But don't get trapped into focusing on your body when you jump maximally (read the focus paper andrew posted), get it programmed and then focus on the target when you jump!
LOL, not only can you do both but you pretty much have to do both! Doing #1 allows you to do #2... But don't get trapped into focusing on your body when you jump maximally (read the focus paper andrew posted), get it programmed and then focus on the target when you jump!
ha ya that is a misquote (on scoobs part). I said for him, shedding some extra fat and getting into the 160's could do him good. I also told him (on fb) not to worry about the 150's. Lean up a bit and get into the 160's but make sure to focus on maintaining that squat strength, stabilize there, then keep jumping and lifting.
pc!
160331 Out of no where... this happened. (Dunk Training on Low rim)
http://www.youtube.com/watch?v=yuRN16Bo2sk
No time to update my journal...
but still have time to train...
lucky.
160331 Out of no where... this happened. (Dunk Training on Low rim)
http://www.youtube.com/watch?v=yuRN16Bo2sk
No time to update my journal...
but still have time to train...
lucky.
i have to say.. the 100M x 10 with 2-3 min rest is hardcore... took me 36 min to complete. and I felt worse than jogging for 30 min...
with in 24 hrs.
Kadour the Dunk GOD posted a photo...
He told me he is 16Xlbs
but... his core is.. mad strong and powerful...
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=102107&stc=1&thumb=1&d=1463042370)
btw... Yesterday.. i got crazy...
- 8am HIIT 100mX10 in 36min
- 1pm jump with ball 45 min
- 9pm team ball training 120 min
when i got home. I am 169.6lbs after 2 full cup of water
the next morning i am at 168.2lbs...
Is it the HIIT? I don know.. i only did it twice.
but the balls of my foot is hurting now.
the impact is too high. especially when i am running on concrete/parking lot.
the Adidas Boost is not able to save me...
need to rest up or ice it...
160603 Decided to use this for next 4 to 5 weeks
Sunday = Morning 45min of Hi pull toward clean to squat 5x5
Monday = Morning 30 min Hiit 100M Sprint x 10 + Noon 45min Upper body & Core Circuit
Tuesday = Morning 30 min Slow jog as active rest
Wednesday = Monring stretch + Noon Max Effort Jump at Lowrim
Thursday = Morning 45min of Hi pull toward clean to squat 5x5 + Noon 45min Upper body & Core Circuit
Friday = Morning 30 min Hiit 100M Sprint x 10
Saturday = Max Effort Jump in the morning at High Rim
with the already tight schedule, i need to find out where i should add the jump rope.
(either after HIIT run, or after jumping... can not really do it after those lifting indoor gym.)
This is the 2nd week of the so call AFTER EXAM intensive routine.
I consider this as LEANING OUT with Strength Phase.
so I am Aiming to Get stronger while getting lighter. (meaning lifting heavier and eating cleaner)
Last week was good, I manage to complete all the planned session. and I had been adding weight to my 5x5 squat for 2 constitutive session (10lb each).
Sprinting in HIIT is painless now, no more Core Oblique or Foot pain.. so i am getting better.
damn, lean as fuck
That roller is OK, I just find they bend too much. My myotherapist friend has really emphasised how much you really need to apply force to the muscle in targeted ways to actually affect the tissue. A gentle foam roll is great for popping air in your vertebrae and getting a bit of blood flow but after awhile it just doesn't cut it. You could just have really tight adductors (inner thigh muscle) that are pulling on that attachment point at the knee. Just rub them hard with the roller then stretch them with a strap (anything will do, even a towel):
(http://www.active.com/Assets/Running/360/Resistance-Band-Groin-Stretch.jpg)
See if that helps. I had really tight adductors from sprinting and I think it led to knee tracking problems, chondromalacia and probably some medial patellar tendinopathy. It's hard because they're not something you necessarily think to do work on, and it's awkward.
For weight vest stuff, read LBSS or my log over the last few months, or PM T0ddday. Basically involves getting a 10-15lb (5-7kgs) weight vest, wearing it during daily activity and during warmups and most exercises you do except for ME jumps.
That roller is OK, I just find they bend too much. My myotherapist friend has really emphasised how much you really need to apply force to the muscle in targeted ways to actually affect the tissue. A gentle foam roll is great for popping air in your vertebrae and getting a bit of blood flow but after awhile it just doesn't cut it. You could just have really tight adductors (inner thigh muscle) that are pulling on that attachment point at the knee. Just rub them hard with the roller then stretch them with a strap (anything will do, even a towel):
(http://www.active.com/Assets/Running/360/Resistance-Band-Groin-Stretch.jpg)
See if that helps. I had really tight adductors from sprinting and I think it led to knee tracking problems, chondromalacia and probably some medial patellar tendinopathy. It's hard because they're not something you necessarily think to do work on, and it's awkward.
For weight vest stuff, read LBSS or my log over the last few months, or PM T0ddday. Basically involves getting a 10-15lb (5-7kgs) weight vest, wearing it during daily activity and during warmups and most exercises you do except for ME jumps.
I mean you can't beat good therapy from a trained myotherapist... Especially for before performance work. Some of those guys work magic...
BUT.. IMO the best foam roller is not a foam roller but plumbing pipe (about 3-5'' diameter) plastic hard pipe you get at the hardware store... Great stuff and costs a fraction of a foam roller... Rollers are great... Foam rollers are a waste of money...
You MUST consider the impact of fatigue. For the jump trainee fatigue and fatigue management should be looked upon as qualities just as important as your strength, power, reactivity etc. Fatigue can mask fitness and you have to be aware of that and know how fatigue impacts you and know how to manipulate it. A lot of times athletes think they need to do this or that when all they really need to do is manage fatigue better.
A more realistic way of de-loading from strength work is to simply use the 1/3 rule: It takes about 1/3 the volume to maintain strength gains as it does to gain them, providing intensity (load) is maintained. So, you can simply reduce your strength work by around 2/3 and look to maintain for a while. This could be as simple as performing 5 sets of 1 rep once per week – an approach I like to use.
Let me keep doing this... consistently... and see how how things go...lets hope i can lower my weight increase my squat... for the sake of relative strength.
160626 No carb = No power?
Just finished my weekend olift/squat session today.
Target working set is 335lbs (45 45 45 10 plates), as I was able to do 325lbs weeks ago.
End up Could not do it... too heavy, no depth and slow at first set (45 45 45). So i did (45 45 35) and the end my 5th set back at (45 45 45)
Not sure if it is because i am cutting too much carb... which stopped me from improving my squat. Before when i was improving, i am on low carb... bust still eatting some. This few day/week I am really cutting down.. (preparing for the photo shoot)
I agree with Adarq that i should focus on speed, infact there was a time where i was lifting light and ONLY focus on speed, Speed down and Speed up with light weight. and when i got heavier, i slowly go down but speed up and bounce out of the hole... trying to get that redirection/speed stimulation. (which did not help much)
So back to where I am now, currently. I call it Olifting/Squat session because, I warm up the session with Hi pull, then as i get heavier shift to Hang Clean/Clean and as I get heavier, shift to squat.. and end with 5x5.
so a typical Lifting session go like this:
Hi Pull (Plate on each side)
Bar x8
10 x6
20 x5
35 x5
Hangclean
45 x5
45 10 x4
45 10 10 x3.5
Squat
45 45 x3
45 45 25 x3
45 45 45 x5 x5 x5 x5 (some time go heavier depend on the day)
The reason for this setup is.. to LIFT Fast focus on Explosive power.... so all those Olifting is in the beginning. (one bad thing is.. i only have like 25 min max for squat. and often, the first set is pared up with knee soreness and not stable, and as i squat more I feel tired and week but often the last set of 5x5 feel easier again... as if i had finally warmed up.
Let me keep doing this... consistently... and see how how things go...lets hope i can lower my weight increase my squat... for the sake of relative strength.
I spent an hour reading the VJB2.0 once a week, and the take out from today is:QuoteYou MUST consider the impact of fatigue. For the jump trainee fatigue and fatigue management should be looked upon as qualities just as important as your strength, power, reactivity etc. Fatigue can mask fitness and you have to be aware of that and know how fatigue impacts you and know how to manipulate it. A lot of times athletes think they need to do this or that when all they really need to do is manage fatigue better.
A more realistic way of de-loading from strength work is to simply use the 1/3 rule: It takes about 1/3 the volume to maintain strength gains as it does to gain them, providing intensity (load) is maintained. So, you can simply reduce your strength work by around 2/3 and look to maintain for a while. This could be as simple as performing 5 sets of 1 rep once per week – an approach I like to use.
:motherofgod:
a quick sample i got.
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=103588&stc=1&thumb=1&d=1467868306)
pumping and flexing for 3 hrs. with Sugar rush...
I don think the muscle size increased, but losing all those water just show more vein, in some of the photo i see vein in lower abs
after that I went to eat like mad... japanese sashmi, ramen, beef, beer.
i was 160lbs in the morning, and i am 168lbs when i go to sleep
Sleep like a baby... and hard to wake up..... and go back to 165lbs in the morning
Ate some breakfast..
went to work and... went to poo
my god. never seen such big load.
0.5 meter long, Best texture and hardness ever seen...
(it is like the length of my forearm)
I guess.. i will rest for a few days and go back to vertical training.
(i could not wake up to train today... guess my body need some rest after playing water in a roller coaster manner.
160902 Resuming carb and Squat number is getting better
Replaced phone so all training Log from phone should be saved on here... I just found out my very first lifting log on my phjone is 2014 dec.... so OMG... talk about all those data.
Any how since i resumed carb. my weight is getting back up from low 170 to high 170 and getting stable at 180 I feel.
As for my squat,
I am doing 315lbs x4 for a few set and my save 1rm grinding is about 365lbs. So more or less at 2xBW...
but Like the brother suggested here.. I should aim to get 400lbs... now that i am eating.
Raining season is passing by but still rain alot.
Every week i will have 1 olifting fast pull session as well as 1 squat session (both are about 30 min to 40 min long)
and for the pass 4 weeks or so, I did HIIT x100m sprint once a week followed by all you can eat sushi. (Protein and carb loading)
NOT enough Jump session remain an issue.... RAINing every 2nd day at lunch is a pain ...
Leg is constantly sore, And the HIIT sprint some time take up to 3 days and the soreness still exist...
I did try to have a jump/dunk session once a week... some time even with wet floor... i just try to lob the ball without jump..for practice purpose. and walk under the rim to preform some stationary jump.
Summer will soon be gone... rain will go away.
so does my youth..
Is always nice to know Adarq is watching where I am going.. Thanks for the suggestion. And that video... u shared is a nice demonstration of how to do a lob indeed.
I always wonder, how come they does not need a fast run up to get that high. Often i see people being super fast going into the plant.
but i also seesome people... just doesn't need to attack the plant as hard.. (like in the video u show)
160914 Squat 2 days in a row
Some update on the squat stat.
45 45 45 (3 big plates = 315lbs) seems to be a pcs of cake now, I can do it easily for 3 reps and probably can do more.
And I can do rep of 45 45 45 25 (365lbs) with slightly slower speed (not grinding)
However, 45 45 45 35 (385lbs) is still a miss, Not able to do it...even if i try to grind it up. Guess it is a good thing, grinding is not consider a good rep anyway.
Facebook showed a memory of mine 3 yrs ago. where I attempting 400lbs and failed.
I guess I never improved my 1 rep max all this year... when I focusing on lighter weight/faster speed.
any way, I think.. i will be breaking the 400lbs record.... soon. in a few weeks time i hope.
Some time, i squat 2 days in a row when I got a chance. Knowing that Kingfish/Vag and them are probably squatting day and night...
PS. I had practice some more lobbing during lunch jump at rim session. Still a noob, but at least i am starting to do it now.
(http://www.hk-kicks.com/forum/attachment.php?attachmentid=104714&d=1473822491)
Some time, i squat 2 days in a row when I got a chance. Knowing that Kingfish/Vag and them are probably squatting day and night...
161026 Russian Squat Program Week 2 day 2 Complete
I had been squatting 3 days a week with the russian program.
First 3 week require me to to multiple rep set at 300lbs.
Just finished a 6 set of 2 in this session. Quite easy, and only take 35 min including warm up.
(I am not sure if it is consider proper warm up, I basically squat from Bar with a 25lbs plate increment in each set)
Trying to Work on my Glute, and after reviewing the Higher Faster kellyb website with their cross linked video on how to squat with GLUTE, I am trying to squat with a Wilder stance. (changing squat form during a russian program might not be smary as the ultimate goal is to increase 1rm at the end of 6 weeks)
But i got to do what is needed, and the first 3 weeks of the russian program felt a bit easy... (even though it is suppose to help strength endurance.
The Final 1RM in the chart at the end of 6 weeks i only listed as 395lbs. It is a PR for me I believe. but the ultimate goal is 400lbs mutiple reps....
So who knows, may be a 2nd round of russian squat is needed.. (another 6 weeks?)
Mean while, i am still attempting to jump at lunch, as I know... I CAN NOT just focus in squat and not go jump ( i did that for too many years).
I am unable to dunk on lowest rim no.1 still. But I continue to Jump without ball to the rims.
While jumping, I am trying to use my Glute more often. And i notice my current jump method is very quad dom. because my upperbody lean fwd and often I am looking fwd on the ground. Weight is often on the balls of my feet (which is exactly what happen during my squat)
Now, to activate more glute/pchain, i try to jump with are more Up-right upperbody, and with a more sitback pose. Trying my best to do it during Nostep, 1 steps, and 2 steps jump. A few degree of angle changed in the hip leading to a more upright body/sitback pose, and I can force myself to use more glute. Will it help me jump higher? I don't know, as i am still TRYING to get use to it....
Once again... Changing Jump Form...may not be a good idea.... as every one body is different... Not to mention, i am not even at my Peak with my original jump form. So....I am just..be Trolling and wasting time.. like this dude -> :trolldance:
Hey....to end this update, I am looking at this 2 icon, :ibjumping: & :ibsquatting:
The Andrew Jumping icon does not really sitback, but he is sure looking up with only a slight lean fwd angle.
The Squatter upperbody is 100% upright and ATG also.
161216 RUSSIAN SQUAT PROGRAM COMPLETED
Training Log for my Last Session of this Russian Program.
Program Week 6 Day 3, but actual time spent is Week 9.
(because after after Week 4 Day 2, went to japan for 1 week, Came back to do Week 4 Day 3 and felt uncomfortable, so I repeat week 3 and on, result in a 9 week total)
I had pressure on myself... and did not sleep well. Sleep at 12:30 and woke up at 230am, and roll around till 4 or so..
I plan up wake up at 735am and end up waking up at 7.... rolling in bed again.
Arrived at gym 10 min after its official open time, and saw a guy at the squat rack already.
I felt relieved for some reason. I asked if I can work in with him...
135lbs x10
185lbs x8
205lbs x3 (The squat partner is increasing by 10lbs per set only, so I let him do 2 set for every 1 set that I do, but he soon left the rack at this point.)
255lbs x3 (back to using 25/45 lbs plate increment )
275lbs x2 (vid record started)
315lbs x2 (vid, wont be doing too many rep, prepare for the ultimate 1rm)
365lbs x1 (vid)
385lbs x1 (vid) :personal-record:
395lbs x1 (vid, Russian Program new 1RM Goal w/ 275lbs 1RM input, Nailed this one!!!!) :personal-record: :personal-record:
400lbs x1 (vid, My ultimate goal to squat 400lbs multiple reps; it would be cool to reach 400lbs mark!!! and I NAILED this one also!) :personal-record: :personal-record: :personal-record:
405lbs x1 (vid, wouldn't it be nice... to tell people... you can squat 4 big (45lbs) plates? Stay Angry, and calm... and NAILED the first rep... I know.. this is the ultimate BONUS Set.... so... I decided to Squat till I drop... and failed at 2nd reps.) :personal-record: :personal-record: :personal-record: :personal-record:
Body weight: 186.8 lbs
Squat 1RM: 405lbs 2.17 X BW
Honestly speaking... 2.17XBW may not be....A PR to me... but 405lbs AKA 4 big plate is definitely my PR.
I had not been able to squat this much for very very long time.
(even though my Suited up PR was at 210kg... but that is a different story)
Now...Russian Squat program.. is not designed for prolonged regular use. And my goal is to jump higher...
now.......Can I say... my squat number is enough?
Should i focus in more jumping before i go back to squat again?
I am thinking.... any how.. I think. i need a Deload week with Jogging...
if by chance...any one from Adarq read my training log up to this very sentence. May be you can give me some suggestion on where to go from here also.
Peace. Today, is a good day.... PR day.
:trollface:
Plate Record:
135 bar 45
185 bar 45 25
205 bar 45 35
255 bar 45 45 15
275 bar 45 45 25
315 bar 45 45 45
365 bar 45 45 45 25
385 bar 45 45 45 35
395 bar 45 45 45 35 5
400 bar 45 45 45 35 5 2.5
405 bar 45 45 45 45
You have the strength IMO to dunk. you NEED to qork on movement efficiency and RFD while MAINTAINING your strength. GO!
extraction point
scooby u need to work out your mind not your strength ..... go to the hood and ball it up for a few months than you'll be able to fly.....
u jump like a woman that just won a lottery ticket
12 months per year, 3 month per cycle, and I will have 4 cycles in 2017.
The key question is. If i am sure i can gain strength with Russian, can I transfer this strength to Jump with a 1.5 month cycle.
I should be able to answer that in Mid Feb.
170120 Video is worth a thousand word.
#Invalid YouTube Link#
Lol adadq.
It is me alright. And those file.. I think is gone. And unrecoverable... Sucks
170324 Season 2 Russian Squat Completed
BUT, I read somewhere about the benefit of Qtr squat being Better for JUMP performance.
This give me an idea... instead of DROPPing squat competently for this coming 6 weeks, may be i should continue my Mon Wed Fri 8am session with QTR squat... (this also allow me to keep my KINGS court advantage at my gym with the squat rack lol).
However... the document mentioned about qtr squat actually mentioned the benefit is because people can squat HEAVIER with the qtr... Honestly, i dont want to go heavy, i want to go light and explosive... so wtf is this qtr thing. I should be Hang Cleaning/ high pulling Olifting instead....right?
170414 Easter Holiday Day 1 MISSION 2 of 2017 Completed!!
Video:
https://www.facebook.com/kobechau26/videos/10158437043120231/
Link fix
https://youtu.be/2Mvyz2hu96Y
Link fix
https://youtu.be/2Mvyz2hu96Y
How high is 'rim 2'?
170422 Knee alert (right knee)
being left right plant, my left is my dominant leg, however since i changed my angle of my jump, the first thing I notice is my right knee start to be sore.
Last week is a mess. with daily rain, busy work schedule, I only manage to Jump twice and Qtr Squat once.
However, after my 2nd jump session, my right knee start to be real sore with dull pain above my knee cap on the right. I have trouble walking down stair, or standing from sitting down with force on my right.
I started to foam roll right away, but pain still exist. Being real caution now.
I am still spending time at rim 2... hope to get better at it.. before Russian Squat Phase 3.
170422 Knee alert (right knee)
being left right plant, my left is my dominant leg, however since i changed my angle of my jump, the first thing I notice is my right knee start to be sore.
Last week is a mess. with daily rain, busy work schedule, I only manage to Jump twice and Qtr Squat once.
However, after my 2nd jump session, my right knee start to be real sore with dull pain above my knee cap on the right. I have trouble walking down stair, or standing from sitting down with force on my right.
I started to foam roll right away, but pain still exist. Being real caution now.
I am still spending time at rim 2... hope to get better at it.. before Russian Squat Phase 3.
Are you sure that rim isn't a bit higher? Must be the angle.
It sounds like chondromalacia patellae, I had that last year for a bit. If that's what it is, it's a simple overuse injury and you just need to manage the load of jumps. Foam rolling isn't going to do much but heat packs will increase the blood flow and make the cartilage heal faster. It does heal pretty well. Do you have to jump on concrete all the time?
Thanks Acole14,
I rested up a bit, skipping quarter squat day, and only preformed 2 jump session last week. And it is monday today, I skipped my Squat again... and head to my lunch jump session.
My right knee still have issue, the dull sore pain is still there. and it is affecting me, I can not jump Freely with 100%...
Stretching, and foam rolling does not help.. this is confirmed. I am going to take out the old philips infrared therapy lamp... and see if that can help.
I had not have any knee injury for loooong time.. consider myself lucky.. i am eating gluosamine everytime i experienced any sort of pain... but this time it seems to be not enough.
The concrete out floor court is what i have easy access to... everyday...
indoor court is.. luxurious in my city... and grass land is not easy to find too. :uhcomeon:
Thanks foe the workout suggestion, will have to google to know exactly how to do it.
SL glute bridge is a good idea, i will sure do it!
SL pistol eccentric like this => https://www.youtube.com/watch?v=7YJShHknbPw
eccentric down and sit on a box and stnad back up with two foot.
thanks for this suggestion!
170803 20 days Vacation over
Spent 20 days on vacation, lot of long distance driving never really have good night sleep.
No training what so ever, but manage to have 3 session of 30 min running with my kid.
my knee is not doing well, even with out squat or jump. My knee always have this sore dull pain during lunch (when i am eating).. maybe too much long distance driving is the reason.
I did have 1 quick jump session back in my high school. and I manage to reach over the rim many time. (the rim must be lower than 10 i guess)
my original plan was to attempt to dunk or slip in a dunk or two.. but this never happened. I was too busy.. and must barely have 40 min before sun down where i went to jump for 40 min or so.
Now i am back home, with jet lag, is my 3rd day back. Rain everyday... and my knee is still sore from... NO Exercise.. what so ever...
Looking at the 2017 master plan, i should be at PHASE 4 of RUSSIAN squat program.. where i should had ALREADY dunked at rim 3 during Phase 3 Jump phase.
Look like this vacation completely messed up my plan.. with the 3rd Russian Squat not able to complete.
May be instead of go right back in to jump/squat... i should just resume jogging with alot of stretching ... just increase overall activity.
(btw, the scale at home ran out of battery... I am guessing i added a few pound during my vacation)
Just to make it better.. seems like i am not the one who is out of shape at this very moment:
(https://pbs.twimg.com/media/DGLNTusVwAAQlFI.jpg)
and this guy said he will spent the next 30 days to get fit.
http://ftw.usatoday.com/2017/08/kobe-bryant-deleted-shirtless-mambathick-photo-instagram-lakers-nba
Scooby, how come I have almost no knee pain, and I squat a lot more than you narrow stance/knees way out. I also played bball overweight, used to play all the time on concrete.
You need to release muscle tension on your quads, especially outer quads, and every muscle around the hips. It will make your knee feel a lot better.
I doubt you have bad soft tissue in your knees; you're not a professional bball athlete. and i doubt you have a degenerative bone/muscle disease.
Scooby, how come I have almost no knee pain, and I squat a lot more than you narrow stance/knees way out. I also played bball overweight, used to play all the time on concrete.
You need to release muscle tension on your quads, especially outer quads, and every muscle around the hips. It will make your knee feel a lot better.
I doubt you have bad soft tissue in your knees; you're not a professional bball athlete. and i doubt you have a degenerative bone/muscle disease.
Scooby, how come I have almost no knee pain, and I squat a lot more than you narrow stance/knees way out. I also played bball overweight, used to play all the time on concrete.
You need to release muscle tension on your quads, especially outer quads, and every muscle around the hips. It will make your knee feel a lot better.
I doubt you have bad soft tissue in your knees; you're not a professional bball athlete. and i doubt you have a degenerative bone/muscle disease.
thanks for your respond, like I said previously, i should at least get myself reactivated, the nothing beat a good session of full body stretch/foam roll.
btw Adarq, thanks for keeping up with chatting in facebook.
170811 Sore to the max like 80 yrs old man
Talk about soreness. I am so sore that i could not get up to squat this morning.
I may discover a new weakest link... I Know with a month off, resuming exercise will lead to ultimate soreness... but never did i felt my adductor as burn out as this.
I can have trouble lifting up my upper leg from sitting (getting off a car, off bed... putting pants on etc)
My adductor muscle is completely sore to the max mad.
I can only think of 2 things i did that costed this.
- Low mini consecutive tuck jump in water (while remain squat position, preform tuck jump in water)
- Captain chair leg raise variation.
- Squat.... (i doubt this is the reason)
this is weird, and i am puzzled.
all my body is sore... chest, bicept, tripcept. abs, quad, ham, calf... I expected all this..
but the adductor is... just... completely new. I mean it is ok to be sore.. but not this this level.
This make me wonder... wats is going on...
so you've never had adductor soreness like this? my adductors usually get destroyed, soreness there is very painful.
i'm surprised you are as sore in chest/biceps/triceps etc though.. how hard did you go in that pool workout? did you go as explosive as possible?
btw if you feel this wrecked, good move not squatting/training hard.. recover first.. can't possibly have a good workout being this sore.
170901 Taking a bit too long to get back ?
Training had been slow, intensity is low...
With in 3 weeks, we had 3 typhoon attack every Sunday. Which include extreme heat before the storm, and lot of rain during and after the storm.
I did manage to make sure I have a weekly session for each type of training.
- Squat Session (still doing it light, with 2 x 45lbs plate on each side)
- Upper body circuit session
- Jump to rim Session
-20 min recovery jog Session
Doing just that in the pass few weeks, complete 15 sessions in August.
I found that Squating only once a week is not enough, as will feel sore after 48 hrs.
Joggin is fine, not much soreness pose training.
Upperbody circuit also result is minor soreness only .
All in all, I am do not feel break down like when i Just resumed training.
HOWEVER, jumping only Once per week.. (with about 20 Jump in 45 min) does give me a sore knee after, but knee pain seems to be gone soon after.
No pain during walk or sitting...and seem like.... knee issue is going away.
I was constantly having knee issue with out jump during my 1 month vancation in July. This jumping once per week for 3 weeks.. seems to me magical.
Knowing i am not in my best shape with a 185lbs weight with high BF ratio, Jump ability is more or less as before. I did not improve, but i am surprised I am still able to get as high as I was pre-vacation.
I need to get my intensity up.
I contacted the Vertical Jump Coach from Taiwan, and going to pay him a monthly fee to get personal training and guide.
(I hope this move is worth the time/money/effort, I knew him for many many years, and he honestly invest in alot of time to study and upgrade his knowledge from a sport science perspective, he is also worked with the Taiwanese offical basketball team). Will see how thing go from here.
Scooby that was awesome! You and Kingfish are my role models on this site tbh.
Both have reached 40in whether SVJ or RVJ....
You can definitely dunk, it's a matter of something very small or different that will get you over the hump and throw it down legit.
QuoteI contacted the Vertical Jump Coach from Taiwan, and going to pay him a monthly fee to get personal training and guide.
:-X :-X
Quotebtw.. i am just fooling around at the low rim.. there is no way in hell i can ever dunk on a 10 foot in the near future. Infact.. I should go back to 10 foot and make some video...
this constant jumping over the low rim getting close to dunking... keep my hopes up. but I need to also remind myself... this is not a 10 foot.
How high was rim?
i think u need to jump more relaxed and confident. U seem a bit too frantic when u jump.
Info for Coach Andy:
Weekly Time Available for Training Schedule for coach program plan:
Morning Lunch Night
Mon 800-900 FullGym 1300-1345 Smallgym / Ball court (1900 Running with my girl)
Tue 1300-1345 Smallgym / Ball court
Wed 800-900 FullGym 1300-1345 Smallgym / Ball court (1900 Running with my girl)
Thu 1300-1345 Smallgym / Ball court
Fri 800-900 FullGym 1300-1345 Smallgym / Ball court (1900 Running with my girl)
Sat 800-900 FullGym (I work every 2nd Sat)
Sun 800-900 FullGym (could be longer session if needed)
Facility:
FullGym - Gym with machine and squat rack, does not have space for Plyometric
SmallGym - No Squat rack, Have dumbell only and some cable machine
BallCourt - with large area include park bench
Running – at the street with Straight path or go to the track
Tools and Gear avaliable:
JumpSole
Medicine ball (20lbs)
Power Jumper by Jump USA
Resistance Training Band (short and long)
Balance board
Long and Short Foam Roll
Massage ball x2
Massage Peanut ball (big & small)
Yoga Block x3
(Box for Box jump is NOT avalaible)
Current Training Schedule:
Squat at least once a week 5x5 at 315lbs (with warm up and some olimpic hipull)
Jump at least once a week at lunch (2 if possible)
Upperbody Circuit Training SmallGym at least once a week (2 if possible)
Run twice a week with my girl (Prepare for 800m Race on Oct 2 and 1km race at Oct 22).
Is not a Max effort for me, just trying to train her, so may be I run the 100m at 90% effort. Or i will run the 200m with the first 100m slow, and the last 100m faster at 90% effort. (unlike before, where I run crazy at 100% x 10 reps, I am, just trying to lose more fat and hoping to hit 2 bird with 1 stone, train her and lose fat) It is not Necessary for me to run. This is just to train her, I can be doing other thing myself if needed by coach.
I am having trouble getting good sleep, even when I sleep at 2230, I often wake up at 330am and stay up till 430 almost every day. I have to wake up at 630 as my girl need to get up for school at that time.
Diet, I try to eat less carb, half a bowl of rice for dinner, and i often skip lunch as I train at lunch. I do eat a big breakfast, often consist of small pcs of beef and egg.. and some time pork with tomato spaghetti.
I will film myself doing some demo jump later at lunch:
- Stand still leap
- Paused Jump
- 2 step Leap
- Full run up
goodluck with the new coach scoob.
if i were your coach and you paid me to train you to SVJ 40" (89" reach, to dunk) i would have kept it very simple:
1. full squat your way to a 2.25BW+. good form. not a PR. something u can do weekly for many weeks.
2. veins in the lower abs lean.
3. good jumping volume. preferably double hand dunking on a lowered rim.
when you can do these and still can't dunk, ill pay you for your wasted time. ;D
You should use that money you sent to Taiwan Jump Coach and buy a nice pair of lifting shoes and socks.
Hello I’m in HK right now, just wondering if you know where there are lower rims?I had Pm-ed the exact location in google map to you.
^^^agree.
didn't you used to squat below parallel, as well?
so much better. how high is that rim?
so much better. how high is that rim?
some nice jumps in there, especially that last one.
scoob, you try those side lobs yet? forgive me if i am not recalling you trying them :ninja:
peace!
Thx for the great location scooby. Took me 1.5 hrs to get there but was worth it. I found the lowest rim and just did every plant on it. Dribble dunks, lobs, from every angle, etc lol. Was fun. Do u have an estimate on its height? 9’7 or 9’8 u think?
171005 W2 max effort at 10 foot
https://youtu.be/eEgZ6qbA1YM
Really discouraging... When my goal is dunk.. And this is how high i am getting...
http://www.youtube.com/watch?v=eEgZ6qbA1YM
Thanks Adarq. It wss actually my common practice to do 5 reps of drop and 5 reps depthjump as warm up.
Guess it is doing more harm than good. Would take ur advice and in my next effort jump session next week.
Mean while a video log.
171007 W2 Plyo
Some of the contact time is way too long.
Coach suggested to focus on low ground contact time while maintaining 90 percent height.
He said try to not lose more than 10 percent of vert while keeping the speed up
Thats the idea, but in no way i can tell if i am jumping my 90 or 80 percent height...
I just know.. I am slow... When i am on the ground too long.
https://youtu.be/Uw6A_zcCVWU
http://www.youtube.com/watch?v=Uw6A_zcCVWU
171011 W3 Max Effort Jump w/ Coach A
https://youtu.be/bKRqLhZIaTE
Did this at night, because too busy during the day... lunch was busy working.
So back to high rim. (not sure if this is 10, as never measured)
Jumping at night feel better.. (Last time i was at this court was in the morning.)
http://www.youtube.com/watch?v=bKRqLhZIaTE
171012 W3 Weight lost Cardio
730am 20 min pre breakfast jog at 183lbs
1:20pm went to swim 10x 50m (preparing for relay swim race with my girl on Oct 22.
Update. Both of my knee is very sore the next day.
Looking at the video, i wonder if i jump too many times.
Especially when I was under the basket without access to the rim during 3on3. 80min jump session. I counted over 40 jumps. Each with at least 1min rest.
Swimming is a great idea for you. I wish I could swim regularly. Always felt better when I had pool recovery sessions.
Update. Both of my knee is very sore the next day.
Looking at the video, i wonder if i jump too many times.
Especially when I was under the basket without access to the rim during 3on3. 80min jump session. I counted over 40 jumps. Each with at least 1min rest.
I've always been astounded that you jump so much on hard concrete and don't have worse knees. Any chance of using indoor court/synthetic track/grass for jumping now and again? Regardless, 40 jumps isn't excessively high volume, but surely they can't all be max effort jumps, simply because you'll get tired after 6-10 true max effort jumps. So if the aim is high quality maximal height jumps, you probably need to do less.
Swimming is a great idea for you. I wish I could swim regularly. Always felt better when I had pool recovery sessions.
Update. Both of my knee is very sore the next day.
Looking at the video, i wonder if i jump too many times.
Especially when I was under the basket without access to the rim during 3on3. 80min jump session. I counted over 40 jumps. Each with at least 1min rest.
I've always been astounded that you jump so much on hard concrete and don't have worse knees. Any chance of using indoor court/synthetic track/grass for jumping now and again? Regardless, 40 jumps isn't excessively high volume, but surely they can't all be max effort jumps, simply because you'll get tired after 6-10 true max effort jumps. So if the aim is high quality maximal height jumps, you probably need to do less.
For me personally, i'm not astounded by it. I think if you're fairly lean, in good shape, and have a history of jumping on concrete; it shouldn't wreck you.
As for scoob's knees being sore afterwards, the amount of work he's putting in lately & his increasing the intensity of DJ's/drops is more likely to blame, I imagine.
I'll give one more example .. I was going to comment on this a few days ago but didn't, scoob gets lots of advice, and he absorbs all of it, then is often guilty of mixing it all together and it just becomes unmanageable. But anyway, on his depth jumps, you can see it looks like he's constantly shooting his feet into the ground upon landing, rather than simply landing. To me, this is another "mechanical override", that he's thinking about. It seems advantageous to lock the ankle upon falling, ie, dorsiflex on the way down, but, once that's done, the next step is simply landing soft while getting off the ground as fast as possible AND jumping as high as possible. When you shoot your feet into the ground, it kills the ability to land softly, imho. It could also be more stressful on the body itself, it's more of a punch than a push. If I want to do a rebounding plyometric pushup from low blocks, do I smash my hands into the ground, or do I land softly and immediately push as hard as possible? The latter.. same thing with a DJ. You don't smash your contact points into the ground .. you brace for a soft landing and then you explode .. This may look deceiving to the natural eye, so some people may perceive one is smashing the ground, but that's not at all what is happening. When I watch videos of people smashing their feet into the ground during drops etc, it actually bugs me. It's like they are trying to crush a venomous snake. IMHO, it alters motor patterns for the worse.
Swimming is a great idea for you. I wish I could swim regularly. Always felt better when I had pool recovery sessions.
Update. Both of my knee is very sore the next day.
Looking at the video, i wonder if i jump too many times.
Especially when I was under the basket without access to the rim during 3on3. 80min jump session. I counted over 40 jumps. Each with at least 1min rest.
I've always been astounded that you jump so much on hard concrete and don't have worse knees. Any chance of using indoor court/synthetic track/grass for jumping now and again? Regardless, 40 jumps isn't excessively high volume, but surely they can't all be max effort jumps, simply because you'll get tired after 6-10 true max effort jumps. So if the aim is high quality maximal height jumps, you probably need to do less.
For me personally, i'm not astounded by it. I think if you're fairly lean, in good shape, and have a history of jumping on concrete; it shouldn't wreck you.
As for scoob's knees being sore afterwards, the amount of work he's putting in lately & his increasing the intensity of DJ's/drops is more likely to blame, I imagine.
Well, I only mentioned it because he said he had sore knees and wanted to at least throw it out there as a factor.
But yeah, the bolded part is probably more relevant.
Also scoob, read this point:I'll give one more example .. I was going to comment on this a few days ago but didn't, scoob gets lots of advice, and he absorbs all of it, then is often guilty of mixing it all together and it just becomes unmanageable. But anyway, on his depth jumps, you can see it looks like he's constantly shooting his feet into the ground upon landing, rather than simply landing. To me, this is another "mechanical override", that he's thinking about. It seems advantageous to lock the ankle upon falling, ie, dorsiflex on the way down, but, once that's done, the next step is simply landing soft while getting off the ground as fast as possible AND jumping as high as possible. When you shoot your feet into the ground, it kills the ability to land softly, imho. It could also be more stressful on the body itself, it's more of a punch than a push. If I want to do a rebounding plyometric pushup from low blocks, do I smash my hands into the ground, or do I land softly and immediately push as hard as possible? The latter.. same thing with a DJ. You don't smash your contact points into the ground .. you brace for a soft landing and then you explode .. This may look deceiving to the natural eye, so some people may perceive one is smashing the ground, but that's not at all what is happening. When I watch videos of people smashing their feet into the ground during drops etc, it actually bugs me. It's like they are trying to crush a venomous snake. IMHO, it alters motor patterns for the worse.
I noticed in your most recent video, you're bending at the knee mid-drop and almost anticipating the impact rather than reacting to it. It's minimising the SSC IMO. I know it probably 'feels' like you should project as much force into the ground and rebound, but it's not really the aim of the exercise as adarq says.
Also, on the kneeling exercises (~1:42 onward in the above vid), is that how you're supposed to do them? I don't do them, but I thought you have to initially jump straight out of the kneeling position, land and then jump up again. It's subtle, but it looks like you're rocking back onto your toes, jumping forward and then doing the rebound jump, if that makes sense. To me it looks odd, but maybe that's what your coach wants.
I have to agree on your landings scoob. You're over thinking. Think landing as soft as possible toes first. If it were me training you, I'd have you do.depth drops until you had the landings down pat THEN start back on DJs. As is you arent getting the rewards from DJs because youre cutting out the rebound effect (SSC) almost entirely.
171018 W4 Max Effort Jumping
Long story short. Wake up every night.. with out really good sleep.
Busy work, i end up jumping at night instead of at lunch ( same as last week)
but seems like the jump is better... easier.. but NOT HIGHER
Video log:
https://youtu.be/PXY65gIPKu0
http://www.youtube.com/watch?v=PXY65gIPKu0
jumping at 9:45 till 11pm closing time.
seems not so good, as i could not sleep till 1am...
Update. Both of my knee is very sore the next day.
Looking at the video, i wonder if i jump too many times.
Especially when I was under the basket without access to the rim during 3on3. 80min jump session. I counted over 40 jumps. Each with at least 1min rest.
lol at the guy that flicked off the camera, do you know him?
Anyway, the way I see it is that you're not loading up enough energy before your take off, and if you do I don't know if you can generate enough power that way.
So I think before your jump, you should be bending your knees and hips more to load up more, and doing it with speed/power, like a sling shot or catapult.... the more you load up, the more power.
Yeah I mean take a look at ChrisM's run ups, it's like he's attempting an in-game tip dunk or huge rebound/putback. It's explosive yet relaxed and confident..... I don't know if being more 'aggressive' is the way to go....
It's like during the lay up line warmups before the game, everyone is flying, because they are excited yet relaxed and in a trance/euphoria because it's GAME TIME. When you have experienced that feeling, well, your brain is wired to jump higher and your mechanics automatically get better....
That's why I advised him on playing with better competition or just getting better at BBALL will help him jump higher.....
Edit-- I think if one is a good basketball player, they will automatically have good mechanics on jumping....
Yeah I guess what I meant is that aggression is a given, if you're trying to jump like a pro athlete, you better be aggressive....
I guess i'm not good at assessing one's aggression, to me if you're trying to fly than you already have the aggression factor engrained in you.....
Wow Eddie has springs in his joints.... he lets it all out on his takeoffs seems like while chill before that.....
Coach asked me to rest up and suggested me to do more cardio as weight control. Yet.. I am suppose to go test my kump after resting.
141026 Rim 3 still no rim 2 pcs of cake
I spent 1hr and 15 min at rim 3....
from stand still to 1 step to dribble up to self lob.
I COULD NOT land any dunk.
I tried to jump with out ball and i got WAY over the rim, with the whole wrist.
Clearly is my technique that is stopping me.
i did not want to leave the court.. caz i was sooo dam close...
i was 15 min late. and i did not even go to shower.... after this session.
What ended me... is when 2 little kid came to the court... and because all 4 court have kids.. they decide to leave...
and i told the kid.. i am leaving u can have my court.
... so i left.
video in production.. will be ready tonight.
I am so angry... i could not land any dunk today...
coach is more focus on my jump with out ball...
but i was more focus in making 1 dunk...
Because it mean progress...
Coach keep telling me.
1.9 M world class high jumper weight below 170lbs, why am i weighting at 183lbs.
Your run ups are too frantic, and lack rhythm. Hence you don't get the best leverage to propel yourself higher with the strength that you have to work with. IE you're not getting the most bang for your buck!
Have you tried the right-left plant jump? Like the way MJ would dunk off 2 foot a lot of times. You might get better leverage that way, since you are strong on your left leg because you are right handed.
For discussion: easier to change plants or change hands?
If you HAVE to change something, change the dunking hand, seemed easier to me and helped sooo much. Left hand is so much better/natural for LR plant. T0ddday took this advice and found it very helpful too. But take it with a grain of salt, i am a little bit ambidextrous so it came rather easy to me to dunk left-handed.
Heavy partial range lift or isometric for 1-3 reps
Rest 20 seconds
Force oriented plyometric exercise, such as a depth jump
Rest 20 seconds
Speed-strength oriented lift for low to medium reps, 2-5 typically
Rest 20 seconds
Speed-oriented plyometric exercise of higher repetition range
Rest 2-5 minutes and repeat
I perform 3-6 rounds of French Contrast, or possibly more if “the pan is hot.†I like to take 4-6 minutes between each round to test vertical jumps on a jump mat, especially in circuits that emphasize the realization of motor skills. It takes about 2-4 minutes after each circuit before fatigue subsides enough for the test to be a good one. Typically, vertical jumps will increase by an inch per round for 3-5 of waves of French Contrast before leveling out.
Some pic from the run (i am not in the pic)
(http://d2p1ovod81kcns.cloudfront.net/600_550f67014ff9aa69fee37a20365a551c.JPG)
(http://d2p1ovod81kcns.cloudfront.net/600_460bccfdb11bb349792aeccead362416.jpg)
(http://d2p1ovod81kcns.cloudfront.net/600_9486440132093255b2dd7fd66d02aec6.JPG)
Starting.. and running for 10 min at the mountain trail, and finally up the Budda stairs.
We just hold hands.
171107 30min Weight lost Cardo
I am pretty fucked from work. Really messy indeed. I have to run.. coach reminding me over and over again.. saying I am now on week 8 and my weight had not gone done at all.
So i left the house at 945pm
Hope this run can...
Not just reduce my weight,
But also Clear my mind and give me an good night of sleep.
Coach reminder me over and over... I need to lose weight in order to jump higher. So no matter how tired or busy...
Cardio is a must.
For the record. May be is the lowered temperature, or becaz of the last crazy fast run I did with my girl; today run felt easy and good.. Did not turn on gps to track distance... But I felt good... At least my mind is clear during the run. And it seems like for the first time, I am finally mostly in aerobic state. (my arm HR monitor said so)
left hk, hope to be back next year. thanks for the location though. went several times, think it took about an hour each time by MTR. my last session there i struggled the most, was barely able to get 1 hand dunks off the dribble on the 9'6.5. hopefully next year when i get back will be able to dunk off the dribble 2 hands on the 9'6.5.
nice attempts on rim 3 though. can you do a 2 hander on rim 1 btw?
left hk, hope to be back next year. thanks for the location though. went several times, think it took about an hour each time by MTR. my last session there i struggled the most, was barely able to get 1 hand dunks off the dribble on the 9'6.5. hopefully next year when i get back will be able to dunk off the dribble 2 hands on the 9'6.5.
nice attempts on rim 3 though. can you do a 2 hander on rim 1 btw?
damn. could have met up with scoob & thrown each other some lobs.
fail++
:/ :trollface: :trolldance: :uhhhfacepalm:
scoob that video is some inspiring shit. keep getting after it. like jumperer said, looking smooth.
171201 W10 Max effort Jump Session before weekend
Simply said, all fail. BW as low as 173lbs
https://www.youtube.com/watch?v=atZoGRyX8qk
Coach suggest me to use a better ball with less bounce. (i got this rubber ball with more bounce since it was suggested by a few other dunker on fb.... now i am suppose to use less bouncy ball?)
http://www.youtube.com/watch?v=atZoGRyX8qk
171203 W10 Weight Session at Sunday Morning
https://www.youtube.com/watch?v=jSGMyvBonUs
I want to squeeze in a session in my busy Sunday
Alarm clock at 730
Body woke at 630
Gym open at 8
Arrive 805 and it is all empty.
Working slow with no pressure.. sept 1.25 hrs at the rack.. Stretch and Steam room..
http://www.youtube.com/watch?v=jSGMyvBonUs
Using Barbell to do calf raise is new to me.. .so dam hard to balance.. lucky coach tell me to use lighter weight..
My heel have to touch the floor to make it work.. when i set it too high.. i just fall all over the place.
After 1 weekend of normal eating with family... well not very normal.. i ate extra with BBQ buffet and stuff.
BW back to 180.2 lbs (Measured Monday morning after woke up)
At most, 3 session left in 2018. I got no skill....
171208 W11 Max Effort with ball
2 close attempt I short listed.
https://www.youtube.com/watch?v=cA09hyZwelI
http://www.youtube.com/watch?v=cA09hyZwelI
At most, 3 session left in 2018. I got no skill....
Full session video below
https://youtu.be/jMfSinA88Jw
http://www.youtube.com/watch?v=jMfSinA88Jw
At most, 3 session left in 2018. I got no skill....
What are you talking abut? Your effort and progress is legendary. You are 37 years old, with a lot of work and with kids. And yet you have managed to be so close to dunking now ( with a 7'5'' reach !!! ). Most importantly, you have done the most difficult part, you have managed to deal with your personal 'demons' that kept leading you to wrong and inconsistent training.
You've got tons of skills scooby and even more tons of balls. Just keep at it, it that dunk is coming and it is very well deserved too!
171208 W11 Max Effort with ball
http://www.youtube.com/watch?v=cA09hyZwelI
Just realized I was mentioned so ill toss my .02 in: I DON'T advise switching plants. I plant RL-R (Im assuming i cant remember being a DL jumper before this always SL) due to a previous injury. It was what was comfortable coming off that injury. That's the key IMO. Do what feels most natural as far as plant/style. I CAN plant LR-R and get up decently but it still feels awkward to do for ME jumps (in game doesnt count it just happens instinctively). Andrew hit it on the head with the IR reference. Its tough to master something new even for elite guys.
Keep grinding Scoob! Youre so close!
141211 W11 Weight. Session w/ Coach A
I think i am slowing down for the Qtr Squat... may be... is time to stop adding weight?
hip thrust is still alright... can continue to add weight.
Some one is waiting for me at the rack while i was squatting. so i gave it up.. and did the barbell calf on the Smith machine.
Without the need to balance, i can now use 3 plates under my ankle. With much more Range of motion and probably can go much heavier without the need to balance.
Up fast, down slow. Will try to go much heavier next week.
https://youtu.be/HfRZ_Ms07-Q
http://www.youtube.com/watch?v=HfRZ_Ms07-Q
I ran for 30 min at night also.. 400m x 10 while my girl do 60m x 10 sprint for every lap i do.
After the sprint, she told me about some pain at her Achilles tendon where it is connecting to the heel. This is exactly what i am scare about.... Sunday will be race day.
I plan to have a time trail on wed while running full 1km holding hands. guess that wont be happening..
Lets just see what will happen on Sunday... will be a gamble.
better rest than risk injury before event day.
As for Jumping with ball / Dunk attempt... i wont change my right left plant. but i may change my ball just to try different thing.
Thanks adarq for the video... i just want to ask one thing.. how did they manage to turn of gravity.... they all jump like... they are on the moon or something.
As for my girl, I am helping her massage the back of her knee daily, seems like some sort of dull nagging pain, nothing sharp. Will rest for 5 days before the race on Sunday.
Quote from: scoobychau link=topic=2050.msg137899#msg137899As for my girl, I am helping her massage the back of her knee daily, seems like some sort of dull nagging pain, nothing sharp. Will rest for 5 days before the race on Sunday.
Scoob, I remember you posting something asking whether your daughter should be trained or not - I didn't post anything as I think, ultimately, it's the parent's choice. But, I DON'T think a young kid should be competing to the point of getting injuries doing their sport. That seems crazy to me. So, my opinion is to strongly reconsider why she's doing it.
Scooby the hip thrust thing is not a great use of your time. The guy Brett who popularised doesn't even stand by it anymore. He set training knowledge back decades with that dumb exercise, hope you're not wasting your time in vain.
Quote from: scoobychau link=topic=2050.msg137899#msg137899As for my girl, I am helping her massage the back of her knee daily, seems like some sort of dull nagging pain, nothing sharp. Will rest for 5 days before the race on Sunday.
Scoob, I remember you posting something asking whether your daughter should be trained or not - I didn't post anything as I think, ultimately, it's the parent's choice. But, I DON'T think a young kid should be competing to the point of getting injuries doing their sport. That seems crazy to me. So, my opinion is to strongly reconsider why she's doing it.
https://youtu.be/C9nzifOKZl0
At 1:58 !!!!
180117 Is Half way Pass THe first month of 2018
And i go sick Twice already.
Since xmas i had not done much Vertical Training, but i continue to do once or twice 30 min job while my girl sprint 10x 60m.
Last Sat, there is a running event. She got 3rd in the individual event and got 1st in the Family run event.
500m by herself at 2:18 with me at 2:00
it is a really cold day... and after that run.. I got sick A-farking-gain (again). Luckily I am the only one who got sick.
Load up on Vitamin C and took like 3 or 4 hot bath and I am 90% recovery today (Wednesday)
Still very busy with work... my desk is pile up with paper. Which i want to clean up before the start of 2018.
Seems like i have to get myself back on track before i can Start doing vertical again.
in 2017.. I seems to leave other things behind and NEVER skip a Vert Session.....
i dont want to repeat that.. i want my work to have priority AS well as my vert....
17 days is goin in 2018 and i got sick twice already....
I want to gather myself and..... lets make 2018 worth while... my engine had not even started....
better start late... than no start at all...
I could not even Wake up everday at 630... some time i even sleep at 10:30 but still fail to wake up...
i am not even sure if it is my mind who is weak.. or my body which is weak... I know sleeping is important... but i also remember Arnold said... SLEEP faster.. if u don have enough time.
Often when i sleep before 11pm.. i wake up at 2:30 am.. and stay on my phone untill 3:30... talk about.. not efficient ...
Got to start my engine.
:uhhhfacepalm:
P.S.
A photo from the family run event. With my hand doing the no.1 finger showing how serious i am about chasing my target.
I actually have trouble sleeping before the event.. (waking up at 2 4 and 6am....) I dont know why I am so concern...
may be because the last 2 family race, we got 4th and 5th... barely missing the top 3. But still... wtf... Why so serious... Why so tense... I don understand myself...
(https://www.sportsoho.com/pg/photos/thumbnail/6421182/medium/1516068206.jpg)
(https://www.sportsoho.com/pg/photos/thumbnail/6422380/medium/1516158934.jpg)
(https://www.sportsoho.com/pg/photos/thumbnail/6418055/medium/1515977072.jpg)
also, my 2 cents. not doing much vert in 2018 reminds me of years past. obviously being sick doesn't help, so hopefully you recover quick and can get back at it. you just don't want to go too long without maintaining the work you've put in .. you've done this before and detrained too much, only having to rebuild that stuff again -> don't let it slip if you still want to hit that goal.
180227 Tuesday Jump!
Got this Jump session off this week early.
Nothing special... still trying to make time to read that Book and reset my vert training from the basic after such a long break.
the book i got off google store is
Jump Attack by Tims Grover.
One thing i am glad is... not much of a knee pain during jump, there is slight soreness in the knee the day after.. but nothing serious.
Consider this a good thing.
180307 Jump with Dead bird on the side, and fast is a relative term
My b ball rolled over some a dead bird on the side... I did no dare to shoot with the ball any more.. so I just jump.. rest 1 min and Jump.... for that 30 min.
took a video... just to see... Nothing spectacular
afterward, i look at it on my phone and i was surprise to see i was quite smooth and fast.
The next day, I load it up on to utube and watch it on my computer... and... i feel it is slow again..
http://www.youtube.com/watch?v=bxDoe60Ezvo
+8 million to what adarq said.
you read everything he wrote and still made a video. :pokerface:
So I took a video of myself Hipthrusting 3 plate one each side, and tagged a European pro dunker who ALSO hipthrust 3 plate.
The pro dunker responded saying his max is somewhere in the 5xx range with a few reps. ( and a picture attached)
Not bad. Consider I can probably thrust more. So he set the bar higher for me.
Few days later... the pro dunker send me this in PM.
lol
3 plate hip thurst apparently is a joke .
https://m.facebook.com/story.php?story_fbid=929887807179296&id=297084393792977
no lol you guys just dont hip thrust a lot, 3 plates is not a lot of weight at all once you get acquainted with the movement.
i used to do some hip thrusts until i read studies showed lack of speed and vertical gains over 8 weeks associated with it.
https://bretcontreras.com/science-is-self-correcting-the-case-of-the-hip-thrust-and-its-effects-on-speed/ (https://bretcontreras.com/science-is-self-correcting-the-case-of-the-hip-thrust-and-its-effects-on-speed/)
some reasons why i now think its not a great movement:
-joint angles totally dont correspond with any kind of athletic movement. driving through the heels in an unnatural movement plane. you could make an argument for using it for pure GPP strength building but IMO the hard part where gains come from is the iso hold at the top and joint angles are actually very important for iso holds
-more proven, time-tested movements available
-lack of a dynamic version unless you pop the weight off your pelvis
- very easy to modify technique slightly and make the movement a lot easier - lack of consistency and hard to progressive overload.
-awkward, time-consuming setup
i would just stick to BSS for targeting glutes specifically. something like a hang power clean or high pull is good for powerful hip drive
there is no way you're at 20% bodyfat, unless you're missing a couple of major internal organs and have fat deposits in their place.LBSS: I slow down the video at the end... to show u how fat I am.....
jump attack? gtfo. :uhhhfacepalm:
jump attack? gtfo. :uhhhfacepalm:
jump attack? gtfo. :uhhhfacepalm:
Been stuck at the bottle neck for a long while.
so giving different things a try.
I wouldn't put Jump Attack in the same tier as Air Alert. It's really not a terrible program for the off-season of an athlete in a team sport like tennis or soccer. It doesn't meet your needs now. You're at a plateau, not a bottleneck - bottleneck suggests that you cannot go any further without drastically changing the shape of your training, which isn't true. It's not a disaster to be at a plateau, and plateauing certainly doesn't mean you have to run a new program to get past it. Just fine-tune was was working so well for you: regular rim jumping, squat as the primary lift, and accessory work. Get your squat up to 180-200kgs at your current bw without changing much of the other stuff and see what happens. The Jump Attack isometrics sound ideal for knee injury prevention on rest days (you could also do the isometric hamstring levers I mentioned awhile back for that). Don't go off-script now - you simply do not have the time bud.
unrelated, or perhaps related .. why do you keep making so many (enormous) typos? it's not something new, but just felt like mentioning it regarding the greater context. attention to detail, in typing & training.
as an overall theme, don't neglect the small, seemingly unimportant components.
:ibjumping:
peace!
yeah looks like your shoulders are behind your hands and like you're distributing your weight in the set position almost as if you're expecting to do a pushup. also you take a huge rock back before you push off, maybe because of how you're positioned.
180516 3x 100 with Spike in 25 min
I almost died after this session.
12:53
14:5x
14:5x
after this... it took me 30 min to recover, i can barely breath.. or stand up... i feel like i need to vomit or take a dump...
With 2 weeks left.. i dont know what i am going to do.... Working on the start form seens...second priority now. if i could not even maintain speed for 100m.
werid... but i bet some of u might says... screw all this thinking process, get back out there, RUN ur ass off and let ur body guide u with ur own feeling.
You're sprinting now? Good news. I'd imagine it hits your lower body muscles in a very different way compared to what you're used to - a lot more lactic acid to deal with. Is this just for dad stuff or is it a new part of your training too?
Adarq is quite on in terms of ME sprints/recovery. You CANT run ME 100s Iver and over and progress. No one has the speed endurance to handle that workload so you have to work in blocks. I tend to suggest a ladder workout for introductory sprinting. Start with something 5 40s, 2 60s and a all out 100 then back down with 2 60s, 5 40s. The key is to make each effort maximal so light volume. Get your running volume from tempo runs as Andrew suggested. You can try the flying leads but I usually use those as light warmups or to bust a plateau. Just my cheap pennies tho.
Oh and FORGET form for right now. You're using sprints to cross train, increase cardio vascular, and ignite "dormant" muscle patterns not to go set a WR. Without a PROPER form coach, you'll only hinder yourself. Your body, gait, turnover, lean, etc is all unique. You won't WANT to sprint the same as Bolt or Gay or Powell as their different animals. Take cues yes, but forget stride mechanics etc. 3 point stance. Head down. Focus on quick turnover for the first 15-20. Let your body "rise up" afterwards. Then it's all foot and arm drive while staying relaxed.
180523 Spike on Track Vs Sneaker on Pavement
I had 2 serious session doing actual 100m since I finished my exam.
- 1st session with spike on track and ran 3 time before nervous break down. First run with fresh body at 12:53sec 2nd and 3rd run fall down to high 14s with body clearly gave up and barely kept up after 60 or 70 meters. I concluded that my body is NOT ready to last a 100m.
- 2nd session (Yesterday) with normal sneaker on the road. Google map measure distance 100m. First run powerful all till the end, 2nd and 3rd attempt also feel like I have more in me, but I felt a slight pain in my right hamstring after my 2nd run, and I decided to stop after my 3rd run... the soreness gotten stronger as if I Pulled a muscle slightly deep inside. The time is... shocking 15:50 more or less.
Wat the hack.
This exactly the reason why I Thought I can compete in 100m, I thought I have enough power/endurance to do 100m from my HIIT experience yrs ago. Or my Squat is explosive enough i thought.
I think Now I may understand a little more, with sneaker on pavement, I am sliding in every stride, I feel my every steps is powerful, like an engine spinning fast all the way till the end. Little did I know, I am drifting and sliding in every steps. I feel like my motor is spinning fast with my leg going fast... but I guess it is because I do not have grip, or my tire is too slick.
That is the reason for the low 15s result. (OR MAY BE GOOGLE MAP DISTANCE IS JUST wrong? lol)
With Spike on my feet, I started to feel tired 60m into the run... and barely hang on till the end BUT THE TIME is STILL MID 14s. What the hack...
Does this mean my engine is too weak, and with Grippy Tire, My engine will just over heat after 60m?
One more thing, I ran with spike with a semi full stomach. Where as on the pavement with a empty stomach. After that near death experience with spike, I also rested 10 min or so on pavement between run just to be sure.
Just some finding/thinking to record for my training log.
Furthermore, Runner List with name is now available. and I did some GOOGLE data searching.
Only 8 runners for this event. (found 5 runner records... they must be Track Fans.) :o
If my 12:53 is legit, and my left hamstring recover fast enough, I still have a chance. 3 days left.
100M Stat from google previous race (E for Estimated from 200M record)
-12.12 -LEE CHI FAI æŽå¿—è¼ 1979
-12.30E -ALDO KRIEL æç«‹å¾· 1979
-12.53? -Scoobychau 1980
-12.69 -WONG CHUN HUNG 黃駿鴻 1979
-13.05 -CHEUNG KA LAI 張嘉禮 1983
-15.47 -3 YIP Wai Lun Luke 1979
???? - FAN G Y èŒƒä¿Šæ¥ 101 M 1982
??? -TANG SIU LAM 鄧紹霖 90 M 1979
What kind of spikes are you wearing?
If it's a legit short distance sprint spikes with a plate platform...it's why your tired in the spikes. Running in spikes (sprinting) is different than with flats.
180527 Both me and my girl Finished Dead last
Actually not that bad, we finished dead last in the 100m event only. she did better in the 60m event.
IF only I can redo the 12:53 time, I would be 4th place, but I ran a 13.98 only. 2nd last was 13.58; top 2 is 12:4x
Oh well, is my first time touching a starting block, I actually googled how to use and how to set up a starting block the night before... I also wonder what if the starting block slip etc... lol
I guess trying new thing for the first time at my age is just.... priceless.
and about priceless...
I think what happen to my girl is priceless...
She make me proud with this last place.
https://youtu.be/gEg4IeT-Owg
http://www.youtube.com/watch?v=gEg4IeT-Owg
That's super brave of her to get up and finish the race. Good on her.
And yeah, to what Acole said, what the hell was lane 3 thinking???
180527 Both me and my girl Finished Dead last
Actually not that bad, we finished dead last in the 100m event only. she did better in the 60m event.
IF only I can redo the 12:53 time, I would be 4th place, but I ran a 13.98 only. 2nd last was 13.58; top 2 is 12:4x
Oh well, is my first time touching a starting block, I actually googled how to use and how to set up a starting block the night before... I also wonder what if the starting block slip etc... lol
I guess trying new thing for the first time at my age is just.... priceless.
and about priceless...
I think what happen to my girl is priceless...
She make me proud with this last place.
https://youtu.be/gEg4IeT-Owg
http://www.youtube.com/watch?v=gEg4IeT-Owg
180608 A Friday afternoon where I slacking/recovering from my exam 2 days after finishing all exam.
I wish..i mean.. I hope...
no.. those word is not strong enough.
I Must. Regroup myself...Now...
now that half of 2018 is gone. I must pick up the pace and finish 2018 in a strong way.
This is a message to myself.
on 180608 A Friday afternoon where I slacking/recovering from my exam 2 days after finishing it.
it will be raining for the next 7 days or so.
Since early July... I had lost some one very important.
I could not adjust and it affect me in many ways.
Since early July... I had lost some one very important.
I could not adjust and it affect me in many ways.
ah damn.. :/ sorry to hear man.
Suddenly Running 100km in 1 month with every session over 30 min.
Without any change in Diet.
WILL not help with weight lost.
(compare to my previous HIIT experience... Seems like running 10x 80m at all out is way more effective in weight lost and lean up)
Suddenly Running 100km in 1 month with every session over 30 min.
Without any change in Diet.
WILL not help with weight lost.
That is plain wrong, not from a training knowledge standpoint , but from a physics law standpoint.
Each of those 30m sessions would be around 300 extra kcals burned. Multiply it by 20 sessions and you get around 6000 kcals, or 1 kg of fat. Of course 1kg is within the daily fluctuation tolerance, so changes in carb/salt may mask that but it is just impossible to add that activity without adding food and not lose weight.
(compare to my previous HIIT experience... Seems like running 10x 80m at all out is way more effective in weight lost and lean up)
That is probably true though. HIIT is a totally different realm.
True about sprints too, the (physics :D ) model i used to come to a different conclusion was this : He said all out sprints so what i had in mind was full recovery, so i gave 3 minutes for each repetition, for a total of 30 minutes of ME HIIT. I would expect that to be more around 500kcals plus the after-burn effect and the extra muscle growth simulation. So, although we are still in very small numbers to change one's physique in 1 month, i would expect the specific HIIT option to be more effective.
who is Leborn?
leborn james is 6'8 with a good wing span.... he doesn't really NEED a 43 in vertical to take over.... he can get by with a 35' vertical.....
leborn james is 6'8 with a good wing span.... he doesn't really NEED a 43 in vertical to take over.... he can get by with a 35' vertical.....
Depends on the perspective, the goal, where you see yourself going. If you intend to be just good or even very good, I very much agree. Lebron would still be an awesome player with 10'' less vert. But Lebron is not an awesome player, he is the best basketball player that ever lived ( says me, but even the worse hater would have him at top 5 ). If you are out to be GOAT, then you can't settle with getting by at anything. IMHO, for people that are the best in the world, at anything, be it sport, science, music, business, whatever, 'getting by' is an unknown word.
leborn james is 6'8 with a good wing span.... he doesn't really NEED a 43 in vertical to take over.... he can get by with a 35' vertical.....
Depends on the perspective, the goal, where you see yourself going. If you intend to be just good or even very good, I very much agree. Lebron would still be an awesome player with 10'' less vert. But Lebron is not an awesome player, he is the best basketball player that ever lived ( says me, but even the worse hater would have him at top 5 ). If you are out to be GOAT, then you can't settle with getting by at anything. IMHO, for people that are the best in the world, at anything, be it sport, science, music, business, whatever, 'getting by' is an unknown word.
leborn james is 6'8 with a good wing span.... he doesn't really NEED a 43 in vertical to take over.... he can get by with a 35' vertical.....
Depends on the perspective, the goal, where you see yourself going. If you intend to be just good or even very good, I very much agree. Lebron would still be an awesome player with 10'' less vert. But Lebron is not an awesome player, he is the best basketball player that ever lived ( says me, but even the worse hater would have him at top 5 ). If you are out to be GOAT, then you can't settle with getting by at anything. IMHO, for people that are the best in the world, at anything, be it sport, science, music, business, whatever, 'getting by' is an unknown word.
This remind me of that movie. Whiplash 2014 https://www.youtube.com/watch?v=xDAsABdkWSc
what it take to be the best of... the universe
http://www.youtube.com/watch?v=xDAsABdkWSc
leborn james is 6'8 with a good wing span.... he doesn't really NEED a 43 in vertical to take over.... he can get by with a 35' vertical.....
Depends on the perspective, the goal, where you see yourself going. If you intend to be just good or even very good, I very much agree. Lebron would still be an awesome player with 10'' less vert. But Lebron is not an awesome player, he is the best basketball player that ever lived ( says me, but even the worse hater would have him at top 5 ). If you are out to be GOAT, then you can't settle with getting by at anything. IMHO, for people that are the best in the world, at anything, be it sport, science, music, business, whatever, 'getting by' is an unknown word.
This remind me of that movie. Whiplash 2014 https://www.youtube.com/watch?v=xDAsABdkWSc
what it take to be the best of... the universe
http://www.youtube.com/watch?v=xDAsABdkWSc
i'm glad that style of coaching rarely works.
leborn james is 6'8 with a good wing span.... he doesn't really NEED a 43 in vertical to take over.... he can get by with a 35' vertical.....
Depends on the perspective, the goal, where you see yourself going. If you intend to be just good or even very good, I very much agree. Lebron would still be an awesome player with 10'' less vert. But Lebron is not an awesome player, he is the best basketball player that ever lived ( says me, but even the worse hater would have him at top 5 ). If you are out to be GOAT, then you can't settle with getting by at anything. IMHO, for people that are the best in the world, at anything, be it sport, science, music, business, whatever, 'getting by' is an unknown word.
This remind me of that movie. Whiplash 2014 https://www.youtube.com/watch?v=xDAsABdkWSc
what it take to be the best of... the universe
http://www.youtube.com/watch?v=xDAsABdkWSc
i'm glad that style of coaching rarely works.
Whenver I see that actor I just think of OZ...such a great show!
181018 Rain
I had been on and off this few week, with Jump and Squat. I try to squat at least twice a week and jump as often as i can at lunch.
This time around, I felt a little different with a different mindset. Over the pass years, I had been following premake program, as well as program designed from buddies on this site, and also program designed by professional over the web ( Jackw, and Taiwanese Jump coach).
They are all similar in a sense that I need to do 3 set of 8 with various exercises from 5 to 10 different variation. Even with Rest, the ground contact is at least 200+ time. Further more, because there is no actual COACH to watch me, the closest thing was I actualy filmed most if not all my exercise and sent it to the Taiwanese coach. And i am not even sure if those boring footage was watched.
This time around... i cut down on variation and rep or set.
I only do exercise like single leg chair jump, depth drop, depth jump and on stationary stand still jump. And i rest between reps.. i do like 6 reps... may be 8 depend on how i feel..
What i want to FOCUS is on... quality.... not quantity. I want to make sure I am doing triple extension with max effort... instead of... grinding jump after jump for 3 set of 10... with 15 sets to follow...
I dont know if things will be different. I am not on any program or any phs for now. I just squat to maintain or get back my strength and jump as often as i could... with that mindset.
just refuse to give up but this time.. i am really listening to my leg muscle instead of some written plan.
181018 Rain
I had been on and off this few week, with Jump and Squat. I try to squat at least twice a week and jump as often as i can at lunch.
This time around, I felt a little different with a different mindset. Over the pass years, I had been following premake program, as well as program designed from buddies on this site, and also program designed by professional over the web ( Jackw, and Taiwanese Jump coach).
They are all similar in a sense that I need to do 3 set of 8 with various exercises from 5 to 10 different variation. Even with Rest, the ground contact is at least 200+ time. Further more, because there is no actual COACH to watch me, the closest thing was I actualy filmed most if not all my exercise and sent it to the Taiwanese coach. And i am not even sure if those boring footage was watched.
This time around... i cut down on variation and rep or set.
I only do exercise like single leg chair jump, depth drop, depth jump and on stationary stand still jump. And i rest between reps.. i do like 6 reps... may be 8 depend on how i feel..
What i want to FOCUS is on... quality.... not quantity. I want to make sure I am doing triple extension with max effort... instead of... grinding jump after jump for 3 set of 10... with 15 sets to follow...
I dont know if things will be different. I am not on any program or any phs for now. I just squat to maintain or get back my strength and jump as often as i could... with that mindset.
just refuse to give up but this time.. i am really listening to my leg muscle instead of some written plan.
181018 Rain
I had been on and off this few week, with Jump and Squat. I try to squat at least twice a week and jump as often as i can at lunch.
This time around, I felt a little different with a different mindset. Over the pass years, I had been following premake program, as well as program designed from buddies on this site, and also program designed by professional over the web ( Jackw, and Taiwanese Jump coach).
They are all similar in a sense that I need to do 3 set of 8 with various exercises from 5 to 10 different variation. Even with Rest, the ground contact is at least 200+ time. Further more, because there is no actual COACH to watch me, the closest thing was I actualy filmed most if not all my exercise and sent it to the Taiwanese coach. And i am not even sure if those boring footage was watched.
This time around... i cut down on variation and rep or set.
I only do exercise like single leg chair jump, depth drop, depth jump and on stationary stand still jump. And i rest between reps.. i do like 6 reps... may be 8 depend on how i feel..
What i want to FOCUS is on... quality.... not quantity. I want to make sure I am doing triple extension with max effort... instead of... grinding jump after jump for 3 set of 10... with 15 sets to follow...
I dont know if things will be different. I am not on any program or any phs for now. I just squat to maintain or get back my strength and jump as often as i could... with that mindset.
just refuse to give up but this time.. i am really listening to my leg muscle instead of some written plan.
You have to decide what you are doing man. There is very little for you to gain from repeated jumps at this point except skill maintenance. It's also clear that squatting with little other work is ineffective for you.
Organize your training! Do some hypertrophy (even like calisthenics), and then those squat gains will come easier during the following strength block. Recognize what you are missing: it's not quad and p-chain max strength. RFD, most likely. Maybe your ankle force transfer could be better, maybe your armswing. Looks like you are slow dipping into the jump and that's leaving you with a weak rebound, so your hamstrings could be stronger/faster.
There is literally no reason for you to continue doing jump repeats. If you want to continue doing those maybe try them with that french contrast thing i posted a while ago here.
to me the formula is simple:
If you want it bad enough, you can achieve it with a wide variety of training.. but, you have to really want it - which means you are truly obsessed with it, which means you think about it often, push yourself often, and push yourself hard. You can make mistakes, but you have to learn from them. You absolutely cannot take frequent time off.
personally i'd like to see him just take the approach of:
"fuck it. i'm just going to get strong as fuck. put some serious meat on my quads/legs/glutes. jump hard as fuck. dunk hard as fuck. sprint occasionally. eat good. get enough sleep. not overthink anything. not overanalyze anything. and just train like an animal."
:ninja: :ibsquatting: :ibjumping: :ibrunning:
181018 Rain
I had been on and off this few week, with Jump and Squat. I try to squat at least twice a week and jump as often as i can at lunch.
This time around, I felt a little different with a different mindset. Over the pass years, I had been following premake program, as well as program designed from buddies on this site, and also program designed by professional over the web ( Jackw, and Taiwanese Jump coach).
They are all similar in a sense that I need to do 3 set of 8 with various exercises from 5 to 10 different variation. Even with Rest, the ground contact is at least 200+ time. Further more, because there is no actual COACH to watch me, the closest thing was I actualy filmed most if not all my exercise and sent it to the Taiwanese coach. And i am not even sure if those boring footage was watched.
This time around... i cut down on variation and rep or set.
I only do exercise like single leg chair jump, depth drop, depth jump and on stationary stand still jump. And i rest between reps.. i do like 6 reps... may be 8 depend on how i feel..
What i want to FOCUS is on... quality.... not quantity. I want to make sure I am doing triple extension with max effort... instead of... grinding jump after jump for 3 set of 10... with 15 sets to follow...
I dont know if things will be different. I am not on any program or any phs for now. I just squat to maintain or get back my strength and jump as often as i could... with that mindset.
just refuse to give up but this time.. i am really listening to my leg muscle instead of some written plan.
You have to decide what you are doing man. There is very little for you to gain from repeated jumps at this point except skill maintenance. It's also clear that squatting with little other work is ineffective for you.
Organize your training! Do some hypertrophy (even like calisthenics), and then those squat gains will come easier during the following strength block. Recognize what you are missing: it's not quad and p-chain max strength. RFD, most likely. Maybe your ankle force transfer could be better, maybe your armswing. Looks like you are slow dipping into the jump and that's leaving you with a weak rebound, so your hamstrings could be stronger/faster.
There is literally no reason for you to continue doing jump repeats. If you want to continue doing those maybe try them with that french contrast thing i posted a while ago here.
hypertrophy / strength:
http://www.youtube.com/watch?v=vSmq5IopKuo
http://www.youtube.com/watch?v=plu9k_0BMXg
also did stuff like 10x10's etc, 10-20 rep heavy MSEM clusters (mimicing dunk session work/rest ratios).
jump sessions:
http://www.youtube.com/watch?v=zjxBhSGmkr8
dunk/jump attempts until your legs wobble in the plant.
ankle stiffness / armswing stuff: (non-peak SLAH's .. peak SLAH's were pretty nuts)
http://www.youtube.com/watch?v=F3ITzUbZzMk
also did sprints, MR tuck jumps, MR double leg bounds, plate swings, and bodyweight upper stuff (pullups/dips).
for how much I weighed, I personally feel I was manhandling the bar. I mean 225 x 45 (I could have done more), at ~150 .. sure I was bouncing a bit off pins a little, should have put towels there, but that would have happened with or without pins. That weight felt like 95 lb to me at the time. I felt like I could jump squat it. So, I went from moving 225 lb, which used to be a 1RM (that took a while to get to), to something I could rep over 50 times, and I could literally "throw it around" like a toy.
those are the kinds of transformations one should be seeking IMHO.. the 1RM you start with (after say a year of training), should be a toy 3 years later. If it's not, there's a real problem.
obviously not everything is dependent on 1RM, but to me it is very significant. I wouldn't expect a "non-genetic jumper" to jump much higher if they haven't greatly improved the speed at which they move weight around.
Also: I personally don't think scoob's mechanics are a problem at all. Anything we might see from his mechanics now, is sub-optimal because he hasn't been jumping alot.
Finally, if scoob were to prioritize, i'd put strength/hypertrophy work alongside jump/dunk sessions. He's done lots of reactive work over the years, much of which is a waste of his time IMHO. So just pick a few things and grind hard. Don't put too much ingredients into the soup.
to me the formula is simple:
If you want it bad enough, you can achieve it with a wide variety of training.. but, you have to really want it - which means you are truly obsessed with it, which means you think about it often, push yourself often, and push yourself hard. You can make mistakes, but you have to learn from them. You absolutely cannot take frequent time off.
personally i'd like to see him just take the approach of:
"fuck it. i'm just going to get strong as fuck. put some serious meat on my quads/legs/glutes. jump hard as fuck. dunk hard as fuck. sprint occasionally. eat good. get enough sleep. not overthink anything. not overanalyze anything. and just train like an animal."
:ninja: :ibsquatting: :ibjumping: :ibrunning:
also, kingfish has given him some of the most simple advice ever, several times. again, a very simple formula.
people often avoid the correct path, because the correct path is usually the most simple yet hardest/most difficult. usually it sinks in, then everything makes sense & falls into place. It's very hard to do that when one is constantly looking for answers. The answers are simple & right in front of us. They often take brute force and consistent relentless effort.
if someone continues to go down alternative routes, I personally believe they are simply afraid to do what's needed. which is fine... it's not easy. but at some point, one has to go head on into that fear and try to overcome it.
peace!
to me the formula is simple:
If you want it bad enough, you can achieve it with a wide variety of training.. but, you have to really want it - which means you are truly obsessed with it, which means you think about it often, push yourself often, and push yourself hard. You can make mistakes, but you have to learn from them. You absolutely cannot take frequent time off.
personally i'd like to see him just take the approach of:
"fuck it. i'm just going to get strong as fuck. put some serious meat on my quads/legs/glutes. jump hard as fuck. dunk hard as fuck. sprint occasionally. eat good. get enough sleep. not overthink anything. not overanalyze anything. and just train like an animal."
:ninja: :ibsquatting: :ibjumping: :ibrunning:
*applause*
Scooby should ask himself: "Based on my training history, how complex can I make my training program before it becomes too hard to sustain for long periods of time?"
Those videos were such a throwback!
You make the lobs look soo easy. I could dunk off the dribble but I've never been able to dunk from a lob.
Those high rep squats were also inspiring.
#Motivation.
all this is making me want to switch back to jumping. once i (1) hit sub-20 and (2) move to a country with an accessible indoor basketball court.
kd 9 will pop
I poped pair already
This is my 2nd pair
i have a 3rd pair (elite) version in standby mode..
This shoes is dope... but very bouncy.
my friend had one that been used indoor also poped...
so... i guess..eventually it will pop no matter what.
if the shoes consistently break, why on earth would you buy another pair?
regarding knee pain/shins etc: you've come back to jump training hard, after a long layoff. have to be careful.
how does your knee feel?
MEAN WHILE, I joined a Virtual Race... which require me to run 10 x 10km from Jan 20 to Feb 28.
with Chinese New year holiday being within this time slot... it will be a real challenge. Lets do this for the sick of weight control.
MEAN WHILE, I joined a Virtual Race... which require me to run 10 x 10km from Jan 20 to Feb 28.
with Chinese New year holiday being within this time slot... it will be a real challenge. Lets do this for the sick of weight control.
I have to question why you'd want to do this if you are serious about restarting your jump training now. You will lean out just doing 45min squat sessions 2-3x/week and eating right.
190201 Poped my 2nd pair of KD9..
The final day of before Chinese New year and I went to jump around...
poped my Left KD9 lol..
on to my 3rd pair for the new year... the ELITE edition in White.. lol
This shoes is soo dope...
Every Single pair will pop sooner or later, much like the LG G4 cell phone which will doomed to be burn out mother board, just a matter of times.
So U cant wait.. the FINISH HIM ( mortal combat voice) with all the KD9, and take out my Boost Rose sneaker in ugly pink...
Keep Jumping..
btw, I did 3 x10km already... so 7 more run left before end of Feb 28.
solid jump right there.
solid jump right there.
Would u says... That height is enough for a dunk on that particular rim?
Nothing new here...
but I never really TRY to focus and Drill down what he suggested.
1. Plant Further form the rim
2. Much longer 3rd steps.
I Just keep thinking about speeding things up.
I do the Stand still, 1 step, full run up.... I try to increase speed... arm swing.. everything.
but I try to take longer 3rd step a few times.. vert decreased an i gave up on it.
I watched this video again today... may be i should just give it a bit more time.
https://www.youtube.com/watch?v=fqGZwl3fMKw
http://www.youtube.com/watch?v=fqGZwl3fMKw
6-10" to your vertical jump instantly if you do it right...lol.
6-10" to your vertical jump instantly if you do it right...lol.
i closed the video once he said that. don't care how good the info is, if it follows a statement like that, it isn't worth a second of someone's time.
6-10" to your vertical jump instantly if you do it right...lol.
also, that video is, in essence, the t0ddday method. take it piece by piece.
https://www.instagram.com/tv/Buue7sPjTUL/?utm_source=ig_web_button_share_sheet
hahaa.. thanks Adarq..
u are always so quick to respond.
i will have to list out my current stats at a little time..
rushing to lunch session..
... I turn my head.... look out the windows.. and..
nice..
it started raining... literally 5 min before lunch time ...
no jumping today..
not even stand still now...
Great jump scoob. How high is the rim?Rim 4 at 2.975m vs offical rim at 3.048
Great jump scoob. How high is the rim?Rim 4 at 2.975m vs offical rim at 3.048
3cm different...
190605 Suddenly...out of no where. a good jump
Last week was raining all week long.
This week is all hot and sunny.. a little too hot to be exact.
I had been jumping EVERYday.... today is Wednesday, and is my 3rd session.
I just happen to be fasting also. so i have not eaten for about 26hrs.
with only 40 min today... I continue my 2 steps jump practice follow by full run up approach.
Honestly with 1 week off, I feel nothing sharp in the beginning of the week, 2 days ago.
But today I felt a little springy. My first few full run up felt good. And this happened....
AT Rim 4 (the highest among all 4)
I believe this should well be the highest jump since the start of 2019...
http://www.youtube.com/watch?v=TA2U1XRyfak
The ( rusty ) official forum vertec eye says 36''-37'' ( 89'' reach , 8''-9'' above rim , 117'' rim ).
fair. all 3 of you are also 1 million times more reactive than me, i never really gained anything from a longer runup and arm swing. Just 1-2 steps and power it up was what worked for me.
how high is rim 3 again?
this remind me of that graduation song from the 90s
"be kind to your knee, you will miss them when they are gone"
191127 Bday Max Effort Jump.
Forgot to bring my short... but Since it is Bday... Max effort is more important.
https://www.youtube.com/watch?v=2bvsq16rO0Q
http://www.youtube.com/watch?v=2bvsq16rO0Q
200211 Flu Out break Hit Hong Kong, I am still around.
This may possibly the longest time i had not update my training log.
After over 6 months of political struggle, the whole city turned up side down and it is no longer what it used to be.
Just when u thought, the protest die down and lost.... China Flu outbreak hit us.
And just like before. The local gov refuse to protect it citizen.
Clearly Leader in China is in control of all decision locally. So simply said, we are fucked.
Enough of the background of while i had not update my training log.
I had stopped all outdoor training and stopped heading to public gym.
Lucky to me.. few months ago.. I sent up a some lifting stuff in my office, and now, at least i have my private Rack and barbell... to keep me moving.
I continue to squat, hang clean, TRX and stretch an hour per day randomly.
not like i am going to jump outside any time soon.
Out break is getting worse day by day.
200220 First outdoor tranining in a month or so.
Thanks Andrew. I ran 30min with my kid outdoor with mask on first the first time in months.
Not sure if it is safe... But we did it anyway.
Shortage of Mask is crazy...people start to buy out rice/tissue paper and all sort of sanitizing stuff .
School has been suspended for 2 months and it is unclear when will be resumed.
Online study is starting to happen...
Seems like beside China, Japan is taking a hit also.
Stay alert, one infected dude can spread this like wild fire.
IMHO, that plan doesn't have enough jumping in it if your goal is still to dunk.
IMHO, that plan doesn't have enough jumping in it if your goal is still to dunk.
Thanks LBSS... really appreciate your feedback, that is exactly what I had in mind, last friday... when i saw squatting....too little jump.. then i check this thread and saw your reply.
first the technique or the Feeling of jump need reps, yet too many reps hurt my knee.. so..anyway.. has been playing with fire all this year already.
Today is Monday, I am suppose to go jump. But i got a little Running nose and body pain. start to worry about that virus thing. If i got it, whole family need to be isolated affecting colleague and everyone near by.
Not sure if i should limit myself from outdoor training. In Hong Kong, infected case from within seems to go under control, however, new case enter from oversea is on the raise. People who traveled outside of HK in pass 2 weeks, returned and turn into confirmed case.... (this might be the 2nd wave of attack for HK)
mean while.. Europe and America is being attacked. My bro told me this very morning all school is suspended. (it has been suspended for HK for 2 months almost.)
200319 I went outside again
Like LBSS suggested, jumping once a week outdoor is too little. So i decide to go out again.
Warm up with Depth drop and went right into stationary jump at rim 3, I am getting over the rim easy.
Btw, I did 6 x 500m sprint yesterday with my kid, intead of doing the 30 min indoor bike. (along with a few set of Hang clean during lunch)
Surprising my leg is not too sore today. May be i am getting use to the daily cardio (had been about 15 days already) or may be running 6 x 2.5 min is less taxing than biking for 30 min.
let me look at the my Garmin cal to compare.
Bike 30min = 261-310cal
500mx6 cal = 30*6 = 180cal
jog 30min = 344cal
um... i dont know. base on the number sprint burn less cal...(During the exercise), it should burn more after.
Back to today feeling, The stationary jump felt good getting high. I played with the arm swing a little. testing if i should squat down when the arm is swinging down from the front. vs squat down during the arm swing down from the back. the result is similar. I have a feeling that during a actual running jump, the squat down actually happen when my arm is point from the back and swining down from the back. (I got nothing to do during the jump, so my brain start having this idea lol)
At the end of this session, I did some 1 step jump (AKA the LBSSS method if i remember right), I have not done that for long time, doing it today felt a little different in a good way.
I actually feel like i am Loading the spring and jumping during the 1 step jump. (i dont remember have this feeling before)
lets hope me knee is healthy, my muscle is less sore. and continue what i am doing.
Mean while, every Asian in American is facing racist attack because of the virus. To make things worse...
American GOV is telling everyone mask does not work.
And when Asian who had knew what Asia has been doing since 2 months ago... they already have some mask stored at home. When they wear mask to go outside... they can attacked...
this is just sad to see...
For those who read my journal. I just want to let u guys know that.. according to Hong Kong expert (with SARS experience) Mask is a must to keep your safe. It has been working in HK.
Those place who does not wear mask is taking a big hit. (this is base on factual data of what has happened in the last few weeks.
200327 Weekly update
btw. How are u doing there Adarq.
UPDATE:
HOLY mother of Lord, i just read the news... today 65 new case
total Infection case went up to 518 nos.
my left knee is fucked.... all of the sudden over the long weekend.
biked on Thursday 2 hrs
Hiked on Friday for 3hrs
Ran 10km on Saturday 1.25 hrs
And Sunday did some house work... and for some reason my left knee got from sore to really sore....
Quotemy left knee is fucked.... all of the sudden over the long weekend.
biked on Thursday 2 hrs
Hiked on Friday for 3hrs
Ran 10km on Saturday 1.25 hrs
And Sunday did some house work... and for some reason my left knee got from sore to really sore....
:ninja:
201012 I will go jump
Thanks everyone for their reply.
Yesterday (sunday). I got smarter and did not do anything intensive.
while my kid do her Run and swim. I just walk/jog on the side... hiked for 30 min to explore some hill beside the swimming pool.
and did about 80 launches walk exercise over the cause of 1 hrs (during those 5 lap walk/jog).
Today is Monday, and i guess My soreness if any, wont appear untill Tuesday (48 hrs later), I will go jump at lunch.
I no longer remember the last time i went jumping....
i remember i wore mask to court.. may be in March? who know.. anyway... enough of suspension...
btw.. i watched NBA final this morning. and.... sucks to see the underdog failed... and... LB James did it again....
201012 I will go jump
Thanks everyone for their reply.
Yesterday (sunday). I got smarter and did not do anything intensive.
while my kid do her Run and swim. I just walk/jog on the side... hiked for 30 min to explore some hill beside the swimming pool.
and did about 80 launches walk exercise over the cause of 1 hrs (during those 5 lap walk/jog).
Today is Monday, and i guess My soreness if any, wont appear untill Tuesday (48 hrs later), I will go jump at lunch.
I no longer remember the last time i went jumping....
i remember i wore mask to court.. may be in March? who know.. anyway... enough of suspension...
btw.. i watched NBA final this morning. and.... sucks to see the underdog failed... and... LB James did it again....
nice.
how's your daughter doing? still enjoying running?
OH MY GOD YOU'RE STILL HERE! Something randomly reminded me of you and I decided to search for you on YouTube. You look like you're doing great man — you've gotten much stronger! And you look really cool with your new hair and muscles!
I always read your journals in the vertical jump forums 10+ years ago. We've never met or interacted so this is a weird parasocial relationship, but just know that I'm a fan of yours, and thank you for sharing your journey with us. As you always say, Believe in yourself!
That username is such a blast from the past for me
Hey are you still around? I’m headed to hk again and wondering where the low rims are at again lol
Hey are you still around? I’m headed to hk again and wondering where the low rims are at again lol
Crap.. I completely missed your message.
You can probably find many people dunking in low rim on IG now..