Author Topic: Scooby 2011 Journal  (Read 86098 times)

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Raptor

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Re: Scooby 2011 Journal
« Reply #435 on: September 06, 2014, 07:55:21 am »
0
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 !!!

Completely agree with everything.

In the RDL, I would also keep the bar closer to my legs. In my personal doing of RDLs, the bar is ALWAYS in contact with my legs. That kind of sucks because it has this tendency to scrape the skin off my legs, but if you just softly graze the skin, it's just going to give you a red spot and nothing else. That's why when I deadlifts I wear long pants and when I do regular deadlift I also have some thick socks under my pants (to prevent my shins from bleeding). Also, I actually don't unlock the knee when doing RDLs. I keep the tibia completely vertical and just push my hips back.

To be honest, I don't see any knee movement, for example if I look at 1:36. So... not sure where you see it, vag? To me it looks like only the hips do their thing.

The half squats are indeed too deep. When I say half squat, I mean "specific jumping ROM squat". So more like 1/4 squats. Use the same reversal point as in the following jump squat set, or as in an actual jump to the rim, since we're training for specificity right now.

The DB swings don't look too bad, I like the hip action there, but indeed - if you don't have a kettlebell, they're hard to "grasp" in terms of correct movement with them. Try a heavier dumbbell, try a 30 kg.

The most I liked were the calf raises. You get some pretty awesome plantar flexion in them, better than mine actually.

Keep doing what you're doing. I'm going to look over the program and see if we change anything or not. IMO you should do another week like this and then make slight modifications towards more specificity.

scoobychau

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Re: Scooby 2011 Journal
« Reply #436 on: September 10, 2014, 06:34:57 am »
0
Thanks for  comment and advice Raptor and Vag.  Will pay attention to those detail in the next weight training session.

140910 Reactive Plyo
Chinese Mid Autum Fest, along with raining day... messed up my schedule.
Last Friday I did the weight training, and I thought I did it with bad from caz i could not felt my Ham working.  2 days later, my hamstring is killing me.. along with my calf.  I am walking with pain the whole Sunday and did do the Plyo as I planned.
Then, it rain and holiday and etc..

Anyway.. is Wednesday and I am here to complete my weekly program.
As documented here:

http://youtu.be/td-458R1Jqg

<a href="http://www.youtube.com/watch?v=td-458R1Jqg" target="_blank">http://www.youtube.com/watch?v=td-458R1Jqg</a>
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

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

Raptor

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Re: Scooby 2011 Journal
« Reply #437 on: September 10, 2014, 07:39:18 am »
0
Ok... let's see...

For the sprints... if these are the conditions you have to run... then that's that.

For the depth jumps - you must be faster than that. Try to be with your hands towards the ground at the time of landing, already. Right now you're with them above your head, then you swing them, and then you jump. That takes time and increases the amortization phase. If you get them down before the landing you can immediately throw them up as you touch the ground and jump immediately. It's not that bad, but I think you could do them a bit faster. Also, drop off your right leg if you plant LR.

The rudiment hops look perfect.





LBSS

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Re: Scooby 2011 Journal
« Reply #438 on: September 10, 2014, 09:52:20 am »
0
yeah what raptor said about the DJs. i'd just add that you should also have bigger amplitude on the arm swing, you're not getting very much power out of it right now. another way to cue it is to think that your arms should already have gone all the way back and be swinging up when your feet hit the ground.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

scoobychau

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Re: Scooby 2011 Journal
« Reply #439 on: September 12, 2014, 08:28:05 am »
+3
140911 Hamgstring Power training  session 2
http://youtu.be/ko0a3N0oE_M

<a href="http://www.youtube.com/watch?v=ko0a3N0oE_M" target="_blank">http://www.youtube.com/watch?v=ko0a3N0oE_M</a>
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

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

Raptor

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Re: Scooby 2011 Journal
« Reply #440 on: September 12, 2014, 12:12:56 pm »
0
Fantastic job, you did all the right adjustments, I love this video. Your body looks really athletic too.

scoobychau

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Re: Scooby 2011 Journal
« Reply #441 on: September 16, 2014, 10:33:21 pm »
+2
140915  So soon it will be ultra Windy and Rainy, well Not Yet!

Video Log 2nd Session Hamstring Plyo
http://youtu.be/5OhGEpZ1l2M
<a href="http://www.youtube.com/watch?v=5OhGEpZ1l2M" target="_blank">http://www.youtube.com/watch?v=5OhGEpZ1l2M</a>
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

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

Raptor

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Re: Scooby 2011 Journal
« Reply #442 on: September 17, 2014, 05:42:56 am »
0
Pretty nice... the one leg jumps look better

scoobychau

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Re: Scooby 2011 Journal
« Reply #443 on: September 17, 2014, 06:16:03 am »
0
Thanks Raptor..

The journey continue...

140917 Attempt to jump with better approach.
But fail to improve...

Some mistake in video editing.. excuse the 10 sec black screen there please.
http://youtu.be/-TNYizfZ7qg
<a href="http://www.youtube.com/watch?v=-TNYizfZ7qg" target="_blank">http://www.youtube.com/watch?v=-TNYizfZ7qg</a>
« Last Edit: September 17, 2014, 06:18:10 am by scoobychau »
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

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

Raptor

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Re: Scooby 2011 Journal
« Reply #444 on: September 17, 2014, 06:55:12 am »
0
Hm... there's SOME knee collapse and loss of speed in the modified plant... but keep at it. Also, the arm swing must synchronize perfectly with the take-off, and that takes time.

scoobychau

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Re: Scooby 2011 Journal
« Reply #445 on: September 25, 2014, 02:49:25 am »
+1
140924 Session 3 of Raptro's Reactive  Suggestion

Did the Depth jump with adjustment suggested by Raptor and bro from Adarq.org.
Completed the Rad Hop exercise also.
http://youtu.be/ev7mQhc4Raw
<a href="http://www.youtube.com/watch?v=ev7mQhc4Raw" target="_blank">http://www.youtube.com/watch?v=ev7mQhc4Raw</a>

My left foot is still suffering with minor pain (plantar fasciitis?)  Did the Tie ur sock up method though the night 3 days... but not seems to do much.. now icing the bottom of my foot often with frozen coke bottle.

I had a feeling this pain is due to too much calf work from the harsh calf raise and extensive calf hoping exercise.

Paying attention to the pain level.. I can not let it get any worse..
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

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

Raptor

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Re: Scooby 2011 Journal
« Reply #446 on: September 25, 2014, 04:48:16 am »
+1
 
The 2nd way is much better. There's no need for "CNS stimulation" - you can just use a heigher bench or, if not available, load yourself up with a weight vest if you want to increase the intensity of the depth jump.

But the actual correct mechanics are much more important. And the correct mechanics require a low ground contact time for a myriad of reasons - from more actual tendon contributions, or more use of the accumulated elastic energy, to teaching the CNS to fire quicker.

So that's the reasoning behind being quick on the depth jumps.

acole14

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Re: Scooby 2011 Journal
« Reply #447 on: September 25, 2014, 08:52:54 pm »
+3
Scooby, if your foot is still sore, maybe continuing to do depth jumps onto concrete isn't the best idea??

You're probably right that the extra loading on the calf has aggravated the plantar fascia. Unfortunately, NONE of those things I mentioned will really move the needle if you keep training on it at the same intensity. You need to rest for about a week at least if it's bad. Once it's inflamed and aggravated it takes a while for it to settle down even without training on it, but if you're training on it still then it can just get worse. You've got to really clamp down on the inflammatory processes before real healing can occur.

scoobychau

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Re: Scooby 2011 Journal
« Reply #448 on: September 29, 2014, 05:36:36 am »
0
140926 Raptors Weight room routine

Dumbell Swing, Quarter Squat and jump squat,  Deadlift with pause and Slow long Calf raise.
Did some arm curl and shoulder work... just because i am alone in the gym.

Thanks Acole for the head up... I rested like 4 days with no activity.. and this dull pain come and go... I sure felt it stronger after the lifting session.
I am being careful.. monitoring the pain and doing calf stretch and massaging the bottom of my foot as needed.

I had not done anything for the weekends and is Monday today, we have wed and thur off this week... so... if i dont do anything on tuesday... that will be 6 days of doing nothing..
will see how things go... tonight and decide.

thanks Acole for ur comments.
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

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

scoobychau

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Re: Scooby 2011 Journal
« Reply #449 on: September 30, 2014, 05:39:20 am »
0
140930
4 days with out any Jump training... with 2 holidays ahead of me..

Very minor dull pain on my left heel still exist..

I wonder if there is any exercise I can do.... while waiting..
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

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