Author Topic: Scooby 2011 Journal  (Read 363312 times)

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Raptor

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Re: Scooby 2011 Journal
« Reply #480 on: December 29, 2014, 11:19:37 am »
0
But how do you do it if your options are only retards? I can only play with retarded, idiotic, suicidal people where I live. They will just run into you like kamikaze... so there's a tremendous chance you'll get injured if you try to play (not to mention actually jumping on a fast break or something).

ChrisM

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Re: Scooby 2011 Journal
« Reply #481 on: December 29, 2014, 11:44:14 am »
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I wont lie. There's plenty of days I walk in the gym, look around and say....nope! On those days I just do drills until im tired/bored. Its the same repetitive motions/movements as in a game you just have to push yourself to drill as hard as you play. Its easier said than done for sure.
Insert motivational quote here...

Raptor

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Re: Scooby 2011 Journal
« Reply #482 on: December 29, 2014, 02:58:28 pm »
0
Yeah but you live in a country where you can afford to do that. I haven't been in a basketball gym, indoor, in ~6 years. No acces to such a court or, if I do, it's not worth it. Too stupid and dangerous people to play with.

ChrisM

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Re: Scooby 2011 Journal
« Reply #483 on: December 29, 2014, 03:55:52 pm »
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I can concede that im very lucky to have access to courts almost 24/7 but it wasnt always like that for me, not until I had enough money to afford it. I used to shoot outside in the rain, at night, occasionally snowing. Hell I used to play 1v1 with a buddy after work from midnight to 2-3 in the morning in temps that were single digit Fahrenheit. Our hands couldnt feel the ball and the sweat would literally freeze in our skin but it was the only time we had to get better. And we wanted it. That's the biggest factor: wanting it and doing what it takes to go get it.

So yea, im lucky now but it wasnt always easy.
Insert motivational quote here...

vag

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Re: Scooby 2011 Journal
« Reply #484 on: December 29, 2014, 08:30:21 pm »
0
I am with Chris regarding conditioning. Bball requires a weird combination of aerobic and anaerobic fitness. If you can get  at least 3 sessions of full court bball per week, you're good.
If you can't , for whatever reasons , like raptor, this is a good read : http://www.higher-faster-sports.com/basketballgameshape.html
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

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

scoobychau

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Re: Scooby 2011 Journal
« Reply #485 on: December 30, 2014, 02:38:50 am »
0
Thanks for the suggestion about conditioning.  I actually have a 10km event at end of jan, so i was hoping i can hit a few bird with 1 stone.  But i am sure about not wanting to decrease explosive/jumping power.....

so i guess i wont run long... no matter what... may be i just do HITT FAST.


141230 W3D2 Explosive weight training in gym
Paused Squat @ 155 lbs 4set x 3
Reactive Squat @ 165  lbs 4set x 3
Reactive Split Squat @ 125  lbs 4 set x 4
Paused  Jump Squat @ 45lbs  4 set x 5
Paused  Single Leg Jump 4 set x 5

My abs was tire from plyometric day
and now my Glute and a little of my calf is tire the next morning i woke up after this session at the gym.

I am I am working or transforming something and the soreness is a sign of good work.

Video recap from the last plyometric with weight vest day compiled:
http://youtu.be/nW4sS1sHx8o
<a href="http://www.youtube.com/watch?v=nW4sS1sHx8o" target="_blank">http://www.youtube.com/watch?v=nW4sS1sHx8o</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)

LBSS

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Re: Scooby 2011 Journal
« Reply #486 on: December 30, 2014, 09:26:45 am »
+1
wait, you're running a 10k? why!??!  :uhcomeon:
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter

ChrisM

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Re: Scooby 2011 Journal
« Reply #487 on: December 30, 2014, 10:48:27 am »
0
10k=opposite of training for explosiveness.

If there was ever a time I felt completely like shit explosive wise...it was after a season of cross country my freshman year in high school. Our bball coach thought it would be good conditioning...he was an idiot.  I went from dunking occasionally to barely grabbing rim. Took me weeks to get back in shape to jump/sprint. So...no.
Insert motivational quote here...

scoobychau

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Re: Scooby 2011 Journal
« Reply #488 on: December 31, 2014, 12:20:28 am »
0
The 10km event is a charity event that i do every year.. often i get greedy trying to run fastter every year.
(hoping i can go under 50min mark)

I had been training for vet for like 8 years.. and i had been doing this yearly run for may be 4 years or so..  I never really train for it.. I believe last yr i may had ran like 6 times.. from 15, 20, 30 to 40 min.. before the event.

nothing serious.

thanks for the head up ChrisM... I wont train for the run then... waist of my effort trying to dunk..

141231 Update form my body:
Dont know wtf is going on. Last gym session is just the same explosive weight training with LIGHT weight. 155lb 165lbs and some body weight single leg jump.
This morning (2 days post workout), my GLUTE, the WHOLE glute from the below my waist downward... the Whole glute is sore to the max.  My calf is also sore but not as intensive.  The inner quad above the knee cap is also sore.

I never thought I will get sore doing such light weight.  MAY be I am doing something right. The Reactive Downward stimulation is causing this? or the Explosive end is causing me to be sore?
I dont know... I hope i am going the right way.

Any one experience similar thing? doing Explosive Light Weight or Reactive catch/re-direction lift can cause soreness even with Light weight?????
« Last Edit: December 31, 2014, 12:26:02 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 #489 on: January 02, 2015, 04:19:47 am »
0
150102 W3D4 Jack Custom routine- Sport Specific Jump day


I wonder it this link will last.

Video Log
http://youtu.be/92_uRwVLiLU
<a href="http://www.youtube.com/watch?v=92_uRwVLiLU" target="_blank">http://www.youtube.com/watch?v=92_uRwVLiLU</a>
« Last Edit: January 02, 2015, 05:00:27 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 #490 on: January 02, 2015, 07:36:10 am »
0
Next time, look at the rim, not down, when you plant.

LBSS

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Re: Scooby 2011 Journal
« Reply #491 on: January 02, 2015, 09:24:51 am »
0
still decelerating into the plant on those longer approaches.
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

Raptor

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Re: Scooby 2011 Journal
« Reply #492 on: January 02, 2015, 11:02:35 am »
0
still decelerating into the plant on those longer approaches.

That's what I kind of tend to do as well... it's like I just want to get to whatever "right" spot is and do a standing vertical jump.

scoobychau

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Re: Scooby 2011 Journal
« Reply #493 on: January 06, 2015, 03:33:23 am »
0
Raptor:
but u Dunked easy... i do not.

150104 VJM W3 D 4 Optional Strength Session - Return the gym for 45 min
U an able to ditch out 45 min every sunday morning for some heavy lifting from now on.
VJM suggest deadlift but i just did Squat as follow in lbs
95   1x5
135   1x3
185   1x3
225   1x3
275   1x3
295   1x3
315   1x3
345   FAILED WTF
315   1x2
315   1x3
335   1x3 3rd rep grind
335   1x3 Felx Glute Easy smooth all 3 reps

I couldn't find a video, but the other day i saw a FB sharing by Priscilla Ribic from some professional Powerlifting dude, which he stated, HE USE MORE REPS to increase 1RM stat.
which is exactly raptor told me before. instead of getting stuck grinding with 1RM never improving.. at 2.1? xx BW. Time to just Lift more Reps with lower weight.

120405 W4D1 Custom VJM Plyometric with 20lbs weight vest.
All Stationary explosive jump and Seated jump is used with weight vest.
Also did squat jump with the vest.

Last set of each jump exercise is without vest as suggested my Coach Jack.
2nd month payment has been sent to Jack, and now awaiting for his next month instruction.


Quote
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).
« Last Edit: January 11, 2015, 10:19:18 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)

scoobychau

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Re: Scooby 2011 Journal
« Reply #494 on: January 11, 2015, 10:38:14 pm »
+2
150105 Custom VJM W4D1 Plyo in park
Using the 20lbs weight vest for squat jump and all paused/seated jump except for last set same as last week, nothing new.

150107 Custom VJM Explosive Gym
Paused Squat
95lbs x 5 warmup
175lbs 4x3 (coach said 150)

Reactive Squat
225lbs 4x3  (coach said 160lbs)

Reactive Split squat
80lbs 4x4

Jump Squat (instead of box jump)
225lbs feel not explosive
45lbs  4x5

Paused single leg jump (instead of box)
4x5

150108 Jump specific  (because Friday no time so no rest day this week)
T0ooday method with 1 full step continue.

150111 VJM W4 D5 Optional Strength Session - Return the gym for 45 min
 :trollface: :personal-record:
All in Lbs
Smith Machine warmup      
135   1x5   
Squat Rack      
135   4   
225   5   
275   4   
295   4   
315   3 easy   
335   1.5   
      
Front Squat      
135   5   
      
DeadLift Sumo      
135   5   
185   5   
225   5   
275   5   
315   3   
Conventaional      
365   1   
      
Narrow Sumo( I was thinking Conventional but end up with arm outside of knee by mistake)      
405   1   Video Caped :personal-record:
Back to Wide sumo      
405   1   Video Caped :personal-record:

:trolldance: :trolldance:
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)