Author Topic: Scooby 2011 Journal  (Read 364954 times)

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Raptor

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Re: Scooby 2011 Journal
« Reply #435 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.

AGC

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Re: Scooby 2011 Journal
« Reply #436 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 #437 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 #438 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)

LBSS

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Re: Scooby 2011 Journal
« Reply #439 on: September 30, 2014, 09:55:34 am »
0
push ups and pull ups? ISO BSS? hip thrusts?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

scoobychau

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Re: Scooby 2011 Journal
« Reply #440 on: October 08, 2014, 06:17:37 am »
0
Thanks for the suggestion LBSS...  I should had done some single leg exercise at home with my... Never used weight vest and med ball... being occupying with kids all the time at home...

141008 Resumed Lifting
Rested over a week, the Heel pain come and go....it is dull usually.. and some time it suddenly showed up after a long sit or long time no stand.. very annoying.
Google extensively online and seems like Cause is not clear and cure is not easy...
recommended method
- deep tissue calf massage
- foot massage
- roll foot on ball or pin or Ice coke bottle

No ball no lift for nearly over a weeks.  I go back to Gym to do some non impact lift modified raptor suggested routine lightly
Dumbbell Swing
45lbs 1x 10
50lbs 2x 10

Squat
45lb 1x10
135lbs 1x5
205lbs 1x5
245lbs 1x3
275lbs 1x3
315lbs 1x3
355lbs Failed  <--- :uhcomeon:  WTF

DeadLift
135lbs 1x8  (regular)
185lbs 3x5 (Rom Dead 5 sec down 2 sec hold)
Regular Again
225lbs 1x5
295lbs 1x3
315lbs 2x2 Easy (right hand grip have issue)

Raptor Killing ur Calf 3 sec up/down 2 sec hold bottom/top
3x10

Sleep at 3 am.... surfing on the net... Gay as Fark.

141008 Roll Roll Roll your Foot...
I am rolling that in the office all day starting to day.  Muscle is finally sore from yesterday work out.. Good Sign.
Left calf is sore a little (heel pain did not get worse or better).

Lunch basketball training resumed, just taking it easy shooting around, no max effort jump.
Will do more deep calf massage tonight.
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 #441 on: October 09, 2014, 05:03:01 am »
0
141009 the Heal Pain is worse? or is it just because the muscles is sore

Calf, hamgstring getting more sore from the workout from 2 days ago.  Weird enough, no soreness in the quad at all.
Because did like 3 set of 8 benchpress at 135 lbs along with some arm curl at 35lbs..  my chest and bicept is sore also.


The Heel pain seems to get a little worse.. even though I did no impact lift.  I am pretty sure it is Calf related.
it might also have to do with the light shooting around from yesterday...

May be I should rest up the Calf a bit.. and focus more on core exercise at home for a while.
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 #442 on: October 22, 2014, 11:45:42 pm »
0
121022  Resumed Lunch basket.

Heel pain on and off.. i thought it got better.. and it came back.. when i woke up this morning..

anyway.. i take easy and shoot around at lunch today.


===================================
141023 .... powerade..
..... no personal time... injury...feeling it might be time to stop...
And then.. I came across this.

https://www.youtube.com/watch?v=10GD9inHQbI

<a href="http://www.youtube.com/watch?v=10GD9inHQbI" target="_blank">http://www.youtube.com/watch?v=10GD9inHQbI</a>

Train on
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 #443 on: October 30, 2014, 12:11:56 am »
0
141021-24 Resumed Lunch basket
Heel Pain on and off and seems like I will have to live with it, It disappear after calf stretch.. but come back after not moving around.
Resumed Lunch basket, just shoot around only.

141027 Return to the weight room with modified Raptor routine (no impact lift)
Lunch Basket consist of shooting around and lay up drill.
Return to weight room at night:
40lb DB Swing 3x10

Explosive Squat (Did not do any jump squat which Raptor suggested)
135   7
50   5
40   4
50   3
20   2
315   2
365   1
315   2*3

Bench Press (added this as Rest session for my leg)
95 3x15
   
Regular Dead Lift (not stiff leg which raptor suggested)
185   10
235   4
255   3
275   2
325   2
365   1  :personal-record:  :personal-record:  :personal-record:
385   Fail
   
2 Leg Calf Raise 3sec up/down 2 sec pause
(doing 2 leg instead of one and hope heel pain can be lessen)
230   3*10



141029 Return to Raptor Suggested routine
Lay up drill 10 from each side
(doing this as warm up instead of Max Sprint  which is suggested by raptor)

Depth Jump Quick rebound focused
3x 5
(in between 1st and 2nd set rest with 10 foul shot,  in between 2nd and 3rd set 6 lay up drill on each side, and finished the last 4 layup after)

Rad Hop
2 x (Front Back Left Right)
(Foul shot x 10 in between set)
Hoping with minimum knee bend.   The Calf seems to be doing fine even those it is sore from the Calf raise 2 days ago.  I counted about 22 hop per direction to finish one full court.

141029 night 5on5 basketball
Regular non serious game, I try to be explosive down at the low post, no more shooting... use body and strength to muscle in attack the basket..or get foul. No more shooting.
« Last Edit: October 30, 2014, 04:14:47 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)

scoobychau

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Re: Scooby 2011 Journal
« Reply #444 on: November 05, 2014, 03:40:39 am »
0
141104 Raptor Routine continue
Warm up by doing 10 inside pivot Catch and Drive lay up from each side.

Depth Jump 3 x 5 
(with Foul shot and dribbling drill inbetween reps /set)

Cool down by doing 10 outside pivot lay up drill catch and drive lay up from each side.

Rad hop  Front Back Left Right full court length  X 2

Low Post Drill.

I am hoping Raptor can tell me what to do next, but seems like he is very busy with some of his own thing these day.

Mean while, I got Vertical Jump Bible 2 in hand.. which i should start reading asap.  If I am unable to get raptor instruction on what to do next... may be VJB2 can help out.

Left Heel pain.. comes and go, but it pretty much disappear every time i stretch my calf doing yoga downward facing dog.

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 #445 on: November 05, 2014, 03:43:33 am »
0
141105 Lunch Basket

Run to foul line catch and drive lay up:
inside pivot x10 each side
outside pivot x 10 each side

Run to foul like catch and shoot:
inside pivot x 5 each side
outside pivot x 5 each side

Low pose various drill x10 each side.

141105 Gym Session
Gym Partner is like an hour late... I decide to wait for him while Squatting with some newbie side by side.
but end up doing like 5 or 6 set of Jump Squat and could not do any heavy squat today.

Bench Press (waiting for Gym Partner)   
115   2X10
125   1X5
165   1X2
165   1X1
   
Jump Squat   
45   1x10
95   1x8
115   1x5
135   1x5
155   2x5
175   1x4
175   2x5
   
Hang Clean   
115   3x5
   
Deadlift   
185   1x8
235   1x8
285   2x2
335   2x2

« Last Edit: November 11, 2014, 10:24:34 pm by scoobychau »
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

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

Raptor

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Re: Scooby 2011 Journal
« Reply #446 on: November 05, 2014, 05:20:35 am »
0
I don't know exactly where you're at right now because text is all over the place here... I need the thing going on laid out in a very compact way.

scoobychau

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Re: Scooby 2011 Journal
« Reply #447 on: November 11, 2014, 04:02:51 am »
0
Recap for Rap!

latest Update or modification is highlighted in Blue

Previous Stat:

Strength:

Squat 375/177 = 2.11 squat
355/177 = 2.00 deadlift  (updated PR at 365)
395/177 = 2.23 hip thrust

Jumps:
Broad jump: 2.69 m
4 consecutive 2-leg bounds: 11.63 m


Let's look at the issues again:

1) Hamstring weakness (overall);
2) Try to improve right leg stiffness (obviously, we're going to train both of them for this);
3) Improve technique off two feet (look at the rim at all times, instead of planting looking forward or at the ground);
4) Improve foot function and strength a bit, maybe it could help;
5) Improve overall power;
6) Test and see if this has improved your jumps or mechanics.



Raptor Designed Program (Original program in black, post injury modification in blue)
==============================
Monday HamString Plyo:
Sprint                                    (After Heel Injury , Replaced sprint with light stretching as warmup)
 - 3x 60m
Consecutive 123 Jump              (After Heel Injury , Replaced this with run up lay up drill 10 on each side)
 - 3x50m
Rudiment Hop Front back Left Right
 - 2x 30

==============================
Wednesday (power):
Dumbbel Swing:
 - 40lbs 3 x 10

Explosive high bar half squat with 50% ++ Empty bar rhythmic jump squat:    (Replaced with Jump Squat toward  Explosive squat without swapping light/heavy back and forth)
 - 190lbs 3x(3+5) 

Romanian Dead  (Replaced with Normal Dead lift)
 - 180lbs 3x5  (5 sec down 2 sec hold, explode up)

One Leg Calf Raise to Big toe  3 sec up/down 2 sec hold (Replaced with 2 legged Calf Raise on Leg press machine but kept the 3sec up/down 2 sec hold)
 - 3x10
==============================
Friday Reactive
Sprint                (After Heel Injury , Replaced sprint with light stretching as warmup & run up lay up drill 10 on each side)
 - 3x 50m Max speed
Low Box Quick Depth Jump
 -3x5
Rudiment Hop Front back Left Right
 - 2x 30

===============================


Has been doing the above red program  for 1 month... than suffer from Heel pain on my left foot,
Rested for 2 weeks or so, and now I changed up the routine a little.
(as the Blue text above)
Since than, I am beeing traing 2 to 3 times per week as the above program.

had not really seriously test my vert... but some sample jump showed that vert did not increase.
=================

Weather is turning cool, I caught a cold... and I am sure this will slow me down even... if there is any possible chance of improvement.
Some vert test... in between training.. showed that my vert.. had not decrease or increase...

The run up approach has not been improved also..
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

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

LBSS

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Re: Scooby 2011 Journal
« Reply #448 on: November 11, 2014, 07:24:11 am »
0
well, having a nagging injury tends to hamper progress. no surprise there. how is your heel now?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

scoobychau

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Re: Scooby 2011 Journal
« Reply #449 on: November 11, 2014, 10:27:28 pm »
0
141112  Caught a Cold.... feeling very sick

Heel pain still exist, but is very minor. Appear when first wake up or after a long sit and usually disappear after like 2 steps...
So I consider I am go to go,  but i am waking up at 4 am every night in a consistent manner.  Not sure if it is due to stress or watever.

And i am feeling so sick right now, Dry itchy eyes and stuffy nose....
Dam how can i be so weak within with so much muscle on the outside.
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)