Author Topic: Scooby 2011 Journal  (Read 363342 times)

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scoobychau

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Re: Scooby 2011 Journal
« Reply #645 on: November 11, 2015, 05:07:39 am »
+3
151108 Sunday 45 min morning gym session Olift and Heavy squat
While my baby Girl Friend is in singing class I am doing:
High Pull
body weight 1x 10
45lbs 2x8
95lbs 3x4
115lbs 2x4  (form seems not stable, bar is leaving body)

Squat
work up to
315lbs 2x3

261110 Team training.
Same team training, but ended it with doing suicide run,  and front left right plank for 1 min or so.

followed by 2 night of bad sleep.

151111 Jump training Lunch Basket
Warm up with,
Depth drop x 8
Full court sprint x1
"Depth jump x 4 & full court sprint " 3 set

todday jump method packed in 1 session.
1 step jump x 8 reps (touched the rim... all 8 reps... inch over the rim, doing foul shoot and shooting around for 1 minbetween each jump)
2 step jump x 6 reps (similar height as 1 step jump... )
3 steps full run up approach x5  (suddenly... i am feeling the BOUNCE,  for 2 or 3 jump... i am OVER the rim... with full length finger.. my thumb arc is touching the rim..... for the first time in many month... i suddenly felt the elastic tendon.... power, feel like i am dunk a mini ball feeling.


Is sucks that my lunch basket is only 45 min long.. and I got to leave, other wise i will jump a few more time.. and probably can get back that feeling.
This... is good...  I am going to be 36 yrs old in matter of weeks.   This... is ... very good.... for me to... feel like. i am moving fwd.. even just slightly.

P.S.  I am now wearing hyperdunk low 2013, which is a very light and TIGHT fit shoes. This shoes will probably my final shoes in my Vert. training Journey..  I hope.. i can dunk... in it... before... retiring.

BIY
« Last Edit: November 11, 2015, 05:17:00 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)

LBSS

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Re: Scooby 2011 Journal
« Reply #646 on: November 11, 2015, 09:36:30 am »
+1
yessssss scooby. keep the t0ddday method going. let the steps flow through you.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

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

black lives matter

Raptor

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Re: Scooby 2011 Journal
« Reply #647 on: November 11, 2015, 10:11:24 am »
0
yessssss scooby. keep the t0ddday method going. let the steps flow through you.

Namaste!

scoobychau

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Re: Scooby 2011 Journal
« Reply #648 on: November 16, 2015, 02:04:44 am »
0
151111 NIGHT time olifting class
2 hrs of Only doing High pull...from light to heavy back to light.. no catching.
coach... is not sure how i can improve.. as catch is messing up...
he is going to figur out what I should to do improve.

he is not certain if the Catching of the bar in either hang clean or snatch is beneficial to my jumping.  I told him about the shortening cycle of catching the bar is similar to the loading phs of the jump.

however, he feels that.. in olifting, the lowering/catching phs come AFTER triple extension.  Where as in jumping, the Lowering phase come BEFORE triple extension.   He is not certain... if catching can benefit me so he suggest me to just work on high pull for the benefit of lighting fast triple extension with weight.


151112 Yesterday Bounce, Today Again?
Yesterday bouncy feeling got my hop up, I will resume Hardcore training.

730 am, P4P utube level 3 abs workout 10min -> https://www.youtube.com/watch?v=mHWtoLEMyEY
800am,  Squat toward 315lbs hibar 20min
820am, 16 min max cardio 16min (max hr at 153)

Lunch Time,  Max Effort Jump practice:
- Depth drop, Sprint, Depth jump, Sprint warm up.
Tooday method:
-  no step jump  (not stands till Jump) x 8
- one step jump x 6 had 1 good powerful jump that is fast and powerful
2 steps jump x 5  nothing special
I feel the bounce is still here, what I mean is the tendon elastic feeling... especially from depth drop and depth jump (hopefully i am going the right direction)

151114 Morning session 45 min in the squat rack
Girl go sing, i go lift.
High Pull:
body weight x 10
Bar 3x6  1 rep is explosive with hump
65lbs 1x4 all 4 reps is explosive with Hump
95lbs 2x4 may be 1 rep nailed it only
115lbs 2x4  still working on this.
all video capped
I am getting good at high pull, the speed is getting better and more explosive.

Wrap it up with Squating 315lbs 1x3, 1 x2

Night: reverse hang myself for 5 min and did some abs work during this 5 min.


151116 Monday is always a strong day
745 am  10min abs: https://youtu.be/1919eTCoESo  I just want to try something new and utbe searched whatever.
905am max cario on bike.  max heart rate at 161 today. burning 202kcal
10 min stretch.

Lunch Basket - Max Effort Jump Training:
the same Depth Drop Sprint, "Depth Jump Sprint" x 3 warm up (took almost 15 min)
Tooday method:
No step jump x 7   1 of these no stop jump is REALLY strong and powerful, over the rim and grab!!!
one step jump x 6  nothing special.. just same as 1 step jump height
two step jump x 5 nothing special...similar height.

the run up and jump speed.. is higher.... but the arm swing is not faster. and I feel because my horizontal speed is... kept high, i am not able to go down enough to jump.. as if i am moving fwd instead...

Question:
now that single no step Powerful jump is stuck in my head.
I did not do any Stand Still jump; T0oodays Method...?
but i am doing no step, 1 step, 2 steps jump all with in 40 min. 

I know this is the 2nd time I am doing T0oodays method.  But Should I be doing all these different jump on the same day?
in theory, each steps added should make me higher which is not happening now.  Now that i got 1 good jump in my no step version.
May be i should just keep myself doing 20 x no steps jump for a few days or weeks, until i can MASTER it, untill I add one more step?

or should I continue what i am doing...


 :ffffffuuuuuu:

I am caution about my performance.  If i notice  over-train.. i will cut down on volume.  I know.. I am... over loading ... myself a bit.
« Last Edit: November 16, 2015, 02:10:51 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)

LBSS

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Re: Scooby 2011 Journal
« Reply #649 on: November 16, 2015, 09:35:13 am »
0
if you're feeling really good and the adding steps is adding height, do that. if adding steps isn't adding height, stick to fewer steps. auto-regulate.
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 #650 on: November 17, 2015, 04:59:29 am »
-2
151117 Sneak out at lunch to meet my Canada Dunker Friend.

This dude visited me 2 years ago and showed me how to dunk with 2 leg 2 hand.. by drop step.
His one leg is also easily over the rim.... this was 2 yrs ago.

Today.. he still manage to dunk.. but not as high as before. and the single leg jump is hanging on the rim only.

Any how, i have an 2 hr session with him today.. (sneaked out during office hr)

He do the.. No step, 1 step jump also.  Basically he does not care how many step or how fast his run up is.  he ONLY CARE about his LAST step.

When he Nail his last step.... he fly.  and he showed me how he do his jump... 

simply said: Lighting FAST, Explosive, DOWN the ground, Rigid and stable. 

He demo to me and I try to copy.. and my speed is so much slower compare to him. 

Played a bit of 1 on1. and saw how he drive... the ball.. the first step.. is fast powerful and quick.   

Remind me of that documentary about iverson.... "imagine all those move that Jordan do,, now speed it up... that is Iverson"
In scooby Version"imagine all those jump Scooby do, now speed it up.... that is.. him"

2 hrs consist of shooting drill and positioning... and about 30 min is about vertical jump.

Seriously... Toooday method...the FINAL... no step.. or 0.5 steps.... is SO SO SO SO important.

MAY be... I should seriously FORGET about adding any step.. until... i GET my Explosive and speed up...CNS training?   

Dunker said. the key is able to relax ... and suddenly contract explosively.   The question is.... HOW to do that.

it is like asking a guy to punch Fast... when he is not fast.... Punch Faster... Faster.... FASTER!   How?  Relax.... Contract.....

 :raging:
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)

adarqui

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Re: Scooby 2011 Journal
« Reply #651 on: November 17, 2015, 07:15:05 am »
+2
Is he 'genetically gifted'? or did he work for his jumping ability? I imagine it's the former.. maybe i'm wrong though.

I usually get angry when genetic jumpers tell us non-genetic jumpers to "relax". For me it was quite the opposite.. to get higher, I had to get more angry. The act of jumping for me is very violent. As I got stronger (squat, plyos, work capacity), my relaxed warmup jumps got higher, but they were nowhere near my PR jumps.. I got to the point where I could do relaxed warmup dunks, they felt great.. but in order for me to achieve peak power, I had to start getting aggressive. If you've ever seen me journal about "hurting the ground", "pushing the earth down", "getting ampd", "psyching up" etc; that was an angry, aggressive mindset. I mean how many times have you seen me yell before or after a dunk? I'd even put my teeth together and almost 'growl' with my throat (with valsalva) many times before attempting my best jumps, similar to grinding out a heavy near maximal squat.

This is a good example of extreme anger dunking.. https://www.youtube.com/watch?v=xypWSL5YVEw ... I remember this session good. I was really amp'd up, had a bad day watching my grandpa, dad got home real late (had to wait for him to come home before I could leave my grandpa), got to the basketball gym (24 hour fitness) at 12:30 AM.. started dunking around 1 AM.. if you notice the clock on the wall, that's not PM, it's AM.. Anyway.. that's not relaxed jumping. That's violent-aggressive jumping.

So I guess my point is.. if being relaxed works for you, then great that's much better than having to amp up and go psycho to get every inch out.. This would most likely indicate you are HIGHLY reactive. If not, you're going to have to probably get really amp'd up to get every inch out of your jumps.. and it may only happen on a few jumps. Many of us equate jumping to shotput, except you're throwing your body:

https://www.youtube.com/watch?v=zvAlL20-K4w

guy is yelling as he's throwing it.. just so intense.

just something to think about..

pc scoobs

Raptor

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Re: Scooby 2011 Journal
« Reply #652 on: November 17, 2015, 08:02:22 am »
+1
It's funny but I was looking through some of my old stuff in my computer and found a picture called "adarqui baseline plant" where I took a screenshot of adarqui before his plant, with his legs thrown almost parallel to the ground in front of him (mid-air). Weirdly enough, that followed his regular extremely quad dominant position.

That screenshot was from the clip above.

As for the relaxed part - it's only true about the run-up. If you're stiff during the run-up, you're already consuming a tremendous amount of energy and the muscles arrive at the plant point already fatigued/exhausted, being subjected to a very high tension with each step you took to get there in your run-up.

So the "relaxed part" is really an euphemism for movement efficiency.
« Last Edit: November 17, 2015, 08:05:06 am by Raptor »

ChrisM

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Re: Scooby 2011 Journal
« Reply #653 on: November 17, 2015, 10:21:26 am »
+1
The last steps are always the most important but you HAVE to take at least one. Working exclusively on SVJs will not translate into your plant speed being faster, it will just make you better at SVJs.

The relax thing...its true but difficult to explain to those who dont do it naturally. You want certain groups loose and some tight, the biggest issue for most is getting opposite muscle groups relaxed. Your quads cant fire maximally if your hams are tight for example. Once it happens you know it has.
Insert motivational quote here...

Kingfish

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Re: Scooby 2011 Journal
« Reply #654 on: November 17, 2015, 11:32:43 am »
+1
go to the dark side and just do SVJs.    ;D

here. calculator for you. over analyze all you want. the numbers don't lie.

my sweet spot for dunking is 2BWx6-8reps. ~ 365x8 at 180lb with a 92" standing reach.

http://www.higher-faster-sports.com/verticaljumpcalculator.html.

the squat numbers might me overwhelming for you.. so relax



5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.

LBSS

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Re: Scooby 2011 Journal
« Reply #655 on: November 17, 2015, 11:39:16 am »
+1
that calculator actually overestimates my SVJ  :'(
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

Kingfish

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Re: Scooby 2011 Journal
« Reply #656 on: November 17, 2015, 12:05:17 pm »
+2
that calculator actually overestimates my SVJ  :'(

us unreactive folks need to really dip low to use the quads to power the jump. more bend = more time to apply force before liftoff. try that.
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.

LBSS

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Re: Scooby 2011 Journal
« Reply #657 on: November 17, 2015, 12:53:42 pm »
+1
i dip pretty low as it is, sadly: https://www.youtube.com/watch?v=O1SDTb9EKTs
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 #658 on: November 17, 2015, 02:04:50 pm »
+1
i dip pretty low as it is, sadly: https://www.youtube.com/watch?v=O1SDTb9EKTs

What if you try something like this (in terms of form):

<a href="http://www.youtube.com/watch?v=EYCuys2uoZ8" target="_blank">http://www.youtube.com/watch?v=EYCuys2uoZ8</a>

LBSS

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Re: Scooby 2011 Journal
« Reply #659 on: November 17, 2015, 04:14:49 pm »
0
i don't get as high. deeper dip = more ability to express force.
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