Author Topic: Scooby 2011 Journal  (Read 363338 times)

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scoobychau

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Re: Scooby 2011 Journal
« Reply #675 on: December 23, 2015, 10:08:48 pm »
0
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!


Could some one direct me to the FOCUS PAPER post? not sure where to find that.

151224 Merry Xmas But can you continue to job thru xmas?
Is Week 4 of my daily jog, and I had already skipped one day.   For the pass 3 weeks, I maintained about 5 x20min job per week.
Started at 188lbs, I am now at 17Xlbs.  Lowest i got is 174lbs probably due to water lost and fasting. 

Weight is pretty much ups and down at 178lbs, however Pants is getting lose.  The belt might need an extra hole punched.

Still continue to do Jump at the low rim attempting to dunk twice a week,  Never landed a dunk yet, foot work, dribble skill jump mechanics need fine tuning.  My Whole palm is over this rim easy... however going up with ball is never easy.  And i am not able to jump as high if going up with 2 hand.  IF i can not dunk on this... forget about offical 10foot.

Have not been squatting heavy for few months, only been doing 3set of 3 with triple 45lb plate on each side.  Probably should test my 1RM while losing weight.

Issue about the FAT/Weight Lost jog:
Originally was planning to jog for 30 min but seems like my body get too tired and hungry.. so I was suggested to start with  just 20 min.  which I did for 16 sessions now. 
I am getting faster in my 20 min jog, able to maintain avg speed under 6 min per km consistently. I am looking fwd to breaking record running farther in every session in that 20min. 
The question now is, should I be running for a longer duration to hit the fat lost duration zone or should I continue to do the 20min with the aim to break my previous record.

Yesterday I ran and for the first time i did a full 20min forefoot strike; I started off slower than expected, then catch up with my under 6min/km speed with 10min left in my run.  Passing by most of the people... and suddenly spoted a girl infront... where i try to over take.  She is fast... there was are time where i was gaining on her.. but never manage to really get too close, in fact  out of the 10min or so, I was having a hard time just keeping up behind her.  My android reported I was running at 5min:13sec when I was keeping up with her.   I look at my apps, still have 2 and a half min left.... I just force myself to continue.  Right after the apps confirmed 20min run completed.. I just stopped and she disappear into far away.  She is shorter than me with a more frequent/pace of steps, yet she is able to maintain that speed like a pcs of cake.  I am impressed...

P.S.  Injury Warning!!!
Originally, I started my run with regular strike, and shifted to 10min regular and 10 min (50/50) forefoot strike but my calf got so sore I went back to regular.  Ran a few days with regular, and attempt to 50/50 again and my calf finally adapted,  did a few more session of 5min Regular 15min Forefoot and body has adapted finally.  As started yesterday, finally did a full 20 min forward stride.  No pain the the calf.

HOWEVER, my knee started to have weird PAIN (not soreness) behind the knee cap.  Not during run,  but when Pick up like 30lbs and walk around, my knee start feeling weird.  I put on patella strap when I jump at lunch or Jog now (I always use knee wrap in ball training).  I thought the Forefoot stride should be fail prof avoiding any joint pain... and i never had knee injury with all those long 1.5 hrs of jump manual jump training.  I need to pay attention to this...  may be ICING my knee after each session is necessary?

I once again resumed taking Glucosamine  pill again just to be safe...

Again... should I run longer (30min)? or run faster within that (20min)?
running longer but slow is safer?  I just want to lose weight.. so i can jump higher... (but my weight is stuck .... eventhough my pants size is going down)  not sure if that help with my jump.
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 #676 on: December 23, 2015, 10:14:03 pm »
0
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!

Could some one direct me to the FOCUS PAPER post? not sure where to find that.

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!


Yes both Adarq and Kadour suggested to get to 16x lbs,  (Kadour is 73kg/160lbs).  the 15xlbs was mentioned to me from that tawinese coach and is the weight of some Chinese Gold medalist high jumper just for reference.  I wont be 15x before i am 16x... so that is my goal for now.

151224 Merry Xmas But can you continue to jog thru xmas?
Is Week 4 of my daily jog, and I had already skipped one day.   For the pass 3 weeks, I maintained about 5 x20min job per week.
Started at 188lbs, I am now at 17Xlbs.  Lowest i got is 174lbs probably due to water lost and fasting. 

Weight is pretty much ups and down at 178lbs, however Pants is getting lose.  The belt might need an extra hole punched.

Still continue to do Jump at the low rim attempting to dunk twice a week,  Never landed a dunk yet, foot work, dribble skill jump mechanics need fine tuning.  My Whole palm is over this rim easy... however going up with ball is never easy.  And i am not able to jump as high if going up with 2 hand.  IF i can not dunk on this... forget about offical 10foot.

Have not been squatting heavy for few months, only been doing 3set of 3 with triple 45lb plate on each side.  Probably should test my 1RM while losing weight.

Issue about the FAT/Weight Lost jog:
Originally was planning to jog for 30 min but seems like my body get too tired and hungry.. so I was suggested to start with  just 20 min.  which I did for 16 sessions now. 
I am getting faster in my 20 min jog, able to maintain avg speed under 6 min per km consistently. I am looking fwd to breaking record running farther in every session in that 20min. 
The question now is, should I be running for a longer duration to hit the fat lost duration zone or should I continue to do the 20min with the aim to break my previous record.

Yesterday I ran and for the first time i did a full 20min forefoot strike; I started off slower than expected, then catch up with my under 6min/km speed with 10min left in my run.  Passing by most of the people... and suddenly spoted a girl infront... where i try to over take.  She is fast... there was are time where i was gaining on her.. but never manage to really get too close, in fact  out of the 10min or so, I was having a hard time just keeping up behind her.  My android reported I was running at 5min:13sec when I was keeping up with her.   I look at my apps, still have 2 and a half min left.... I just force myself to continue.  Right after the apps confirmed 20min run completed.. I just stopped and she disappear into far away.  She is shorter than me with a more frequent/pace of steps, yet she is able to maintain that speed like a pcs of cake.  I am impressed...

P.S.  Injury Warning!!!
Originally, I started my run with regular strike, and shifted to 10min regular and 10 min (50/50) forefoot strike but my calf got so sore I went back to regular.  Ran a few days with regular, and attempt to 50/50 again and my calf finally adapted,  did a few more session of 5min Regular 15min Forefoot and body has adapted finally.  As started yesterday, finally did a full 20 min forward stride.  No pain the the calf.

HOWEVER, my knee started to have weird PAIN (not soreness) behind the knee cap.  Not during run,  but when Pick up like 30lbs and walk around, my knee start feeling weird.  I put on patella strap when I jump at lunch or Jog now (I always use knee wrap in ball training).  I thought the Forefoot stride should be fail prof avoiding any joint pain... and i never had knee injury with all those long 1.5 hrs of jump manual jump training.  I need to pay attention to this...  may be ICING my knee after each session is necessary?

I once again resumed taking Glucosamine  pill again just to be safe...

Again... should I run longer (30min)? or run faster within that (20min)?
running longer but slow is safer?  I just want to lose weight.. so i can jump higher... (but my weight is stuck .... eventhough my pants size is going down)  not sure if that help with my jump.
« Last Edit: January 08, 2016, 01:45:35 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 #677 on: March 09, 2016, 02:35:13 am »
+3
Cant believe it was DEC 2015 when i first updated.

Training never end...
Cardio, Plyo, Strength, Power... all continue.

i will post my log again.. ( it is all recorded on my phone.....)

Can't believe my first post in 2016 in March... and like this.

So busy with life and work.
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 #678 on: April 05, 2016, 03:37:11 am »
+6
160331 Out of no where... this happened. (Dunk Training on Low rim)

<a href="http://www.youtube.com/watch?v=yuRN16Bo2sk" target="_blank">http://www.youtube.com/watch?v=yuRN16Bo2sk</a>

No time to update my journal...
but still have time to train...
lucky.
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)

vag

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Re: Scooby 2011 Journal
« Reply #679 on: April 05, 2016, 03:49:56 am »
+3
:ibjumping: :ibjumping: :ibjumping: :ibjumping: :ibjumping:

How low is that rim? Doesn't look that low. Have you measured it?
By sight, I'd never qualify it as a 'low' one, but as a 'maybe 1-2'' below regulation' normal one, you find such rims in indoor courts occasionally.

Edit : Shit, my post changed journal page. Let me include your message so people know what happened.

160331 Out of no where... this happened. (Dunk Training on Low rim)

<a href="http://www.youtube.com/watch?v=yuRN16Bo2sk" target="_blank">http://www.youtube.com/watch?v=yuRN16Bo2sk</a>

No time to update my journal...
but still have time to train...
lucky.

Upvote button overheat in 3...2...1...

« Last Edit: April 05, 2016, 03:51:49 am by vag »
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?

Raptor

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Re: Scooby 2011 Journal
« Reply #680 on: April 05, 2016, 05:51:25 am »
+1
Looks pretty good to me, definitely better than anything I've ever done off two (well, maybe except for my SVJ dunks on 3m).

It's harder to dunk like we do, with the LR plant + right hand, the timing has to be much better than in a VC-esque plant or RL-right hand. Plus you still have the tendency to look down during the plant (like I do).

Get stronger hips and you won't have that tendency anymore.

adarqui

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Re: Scooby 2011 Journal
« Reply #681 on: April 06, 2016, 02:30:30 am »
0
160331 Out of no where... this happened. (Dunk Training on Low rim)

<a href="http://www.youtube.com/watch?v=yuRN16Bo2sk" target="_blank">http://www.youtube.com/watch?v=yuRN16Bo2sk</a>

No time to update my journal...
but still have time to train...
lucky.

really nice.. not much too critique, looks good. maybe don't look down as much? seems like you are looking down. but who knows if that would make a difference.. Personal experience: it does in running, and it did for me when I jumped. looking down is generally bad.

also like i said on facebook.. practice lobs once in a while. If you get good at them, it's a few more inches in vert via maximal effort jumps/run-ups.

pC!

Raptor

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Re: Scooby 2011 Journal
« Reply #682 on: April 06, 2016, 02:44:23 am »
0
Personally, I look down because I don't know when I'll "touch the ground with my feet". I don't have that ingrained in my movement. So I base the "plant" on my sight, on my vision, to know "when to be ready to take in the plant". Obviously bad, don't know if that's the case for scooby as well. It might also be quad dominance or lack of dorsiflexion, who knows?

scoobychau

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Re: Scooby 2011 Journal
« Reply #683 on: May 10, 2016, 02:35:22 am »
+5
160510 Completed Interview Exam / ended 3 weeks not training

Have be Olifting and squating and doing upper body weight exercise along with cardio (30min job twice a week at least)
And suddenly got notified about exam 3 weeks before the actual date.

ALL training stopped, focus 100 percent for the exam and the exam was on May 6th.
I did ok... Barely completed everything within the time limit. and the result will be out in 1 month.
Guess there will be 50/50 chance of passing.

and now i am back to jump training.
For some unknow reason.  may be is the pressure, or may be is the skipping lunch.. I drink at rank like 6 Lucozade during those long night study. and i ate like 10 pack of kitkat (Snack size).  but for some reason... day after the exam..i checked my weight and i am at my new low at 171lbs!

Getting close to the target weight set by Kadour of 16Xlbs.  (few days later i am back at 173lbs with eating and training resumed)




Some updated:
During the study period, I was lucky enough to got connected with ANDY (44 yrs old 5'10 dunker, this guy did jump manual in 2011 and doing bounce kit....)
he.. is not born with good vert, he trained for it. And knowing he is 44 yrs old... really give me some mental boost as to.... Not giving up.

Another person I hooked up with is this MIC (Make In China) dunk team owner.  He is also 5'X and also.... according to his sharing... he is not born with good vert.... he published alot of article related to vertical training which I will look into also.

So i have some reading and planning to do.

but  days after me exam complete, I had already went to 2 olifting session, 1 upperbody session, and completed my first in my life time 100m  x10 HIIT run. 

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...
and 2 days after the HIIT, i felt my core and the upper side of my oblique core muscle being very sore.  I thought it is all chest bone down there.... but is sore..  I guess.. this sprinting at max speed thing stimulated something new in my body.

ok update complete.
exam now finish.. now i should.... continue that INTENSE study busy feeling...but changing the focus to other thing. Training and Work.  dont snack off!

PS. it seem like the following 8 days will all be with RAIN.... so... jumping out door.. will be impossible...
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)

cowed77

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Re: Scooby 2011 Journal
« Reply #684 on: May 10, 2016, 04:21:26 am »
+1
Congrats man!!!
BW: 74kg
Ht: 174cm, 5'8
reach: 220cm

LBSS

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Re: Scooby 2011 Journal
« Reply #685 on: May 10, 2016, 10:24:21 am »
+1
hella lean, man.

that MIC dude started posting on here recently, too.
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

vag

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Re: Scooby 2011 Journal
« Reply #686 on: May 10, 2016, 01:56:05 pm »
+1
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...

36 mins of HIIT compared to 30 mins of jogging? Are you kidding? Of course HIIT is MUCH more demanding, it would still be even if it was, say, 15 vs 30 minutes.

Other than that, incredible leanness, bravo!!!   :goodjobbro: :lololol:
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?

adarqui

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Re: Scooby 2011 Journal
« Reply #687 on: May 11, 2016, 02:12:46 pm »
+1
ya looking very lean. good stuff.

sounds like you're doing lots of good stuff lately.. just need to add in consistent jumping to give yourself a shot at adding more inches to your vert.

scoobychau

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Re: Scooby 2011 Journal
« Reply #688 on: May 12, 2016, 04:41:01 am »
+1
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...





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...
« Last Edit: May 12, 2016, 04:44:17 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)

adarqui

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Re: Scooby 2011 Journal
« Reply #689 on: May 12, 2016, 12:52:17 pm »
0
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...


nice

lmao.. i'm nowhere near that lean and i'm 148-149.. maybe if I cut alot of water.

<- alien




Quote
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...

can you do it on grass? ie, futbol field?

probably best to rest a few more days AND ice. seems like your body needs to break in a bit more slowly to HIIT, ie, more rest days between sessions, less volume, and/or slightly less intensity so you're more controlled when sprinting.

pC