Author Topic: Scooby 2011 Journal  (Read 364657 times)

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scoobychau

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Re: Scooby 2011 Journal
« Reply #975 on: April 10, 2018, 06:22:59 am »
0
Now everyone know about knee alert.
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)

seifullaah73

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Re: Scooby 2011 Journal
« Reply #976 on: April 10, 2018, 01:27:44 pm »
+1
Lol, air alert brings so much memory especially for my knees. Lol

Stay away from those programs.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

AGC

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Re: Scooby 2011 Journal
« Reply #977 on: April 10, 2018, 10:51:59 pm »
+2
I wouldn't put Jump Attack in the same tier as Air Alert. It's really not a terrible program for the off-season of an athlete in a team sport like tennis or soccer. It doesn't meet your needs now. You're at a plateau, not a bottleneck - bottleneck suggests that you cannot go any further without drastically changing the shape of your training, which isn't true. It's not a disaster to be at a plateau, and plateauing certainly doesn't mean you have to run a new program to get past it. Just fine-tune was was working so well for you: regular rim jumping, squat as the primary lift, and accessory work. Get your squat up to 180-200kgs at your current bw without changing much of the other stuff and see what happens. The Jump Attack isometrics sound ideal for knee injury prevention on rest days (you could also do the isometric hamstring levers I mentioned awhile back for that). Don't go off-script now - you simply do not have the time bud.

scoobychau

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Re: Scooby 2011 Journal
« Reply #978 on: April 11, 2018, 01:11:33 am »
0
I wouldn't put Jump Attack in the same tier as Air Alert. It's really not a terrible program for the off-season of an athlete in a team sport like tennis or soccer. It doesn't meet your needs now. You're at a plateau, not a bottleneck - bottleneck suggests that you cannot go any further without drastically changing the shape of your training, which isn't true. It's not a disaster to be at a plateau, and plateauing certainly doesn't mean you have to run a new program to get past it. Just fine-tune was was working so well for you: regular rim jumping, squat as the primary lift, and accessory work. Get your squat up to 180-200kgs at your current bw without changing much of the other stuff and see what happens. The Jump Attack isometrics sound ideal for knee injury prevention on rest days (you could also do the isometric hamstring levers I mentioned awhile back for that). Don't go off-script now - you simply do not have the time bud.


Thanks Acole for taking time to comment.
Especially the different between bottle neck and plateau. (it sound the same to me before reading your comment)
in 2017 I did 3 cycle of the russian squat program with pure Rim jumping in between cycle.  Things got better but I simply can not complete my 3rd Russian Squat cycle.   So I guess that is enough of increasing squat.

the last quarter of 2017 till now, and i was doing exactly what u mentioned, once or twice a week Squat. Hip thrust  or deadlift with lot Rim jumping and quite a bit of plyometric/acessory work   with the tawinese semi pro basketball jump coach.  I did not get higher, but i get more consistence in my jump .

start of 2018 and work turn in to hell mode, even uptill now.... and Jump attack isometric, lift/jump sandwiched program seems like something I had never done... so I would want to give it a try.


BUT... I had just found out Yesterday, that i will have a Major hands on technical exam on May 11th.  which is exactly one month from today.
I need to hurry myself to trained by those technician... and practice those hands on stuff myself.  Given the time needed in training... I might not be able to handle everything at once.

I am thinking about delaying it until after the exam.... I am getting a bit too old and recover take a longer...
Fuxking..I just started... and I am thinking about postponing already.


btw, i read ur comment again, and u mentioned about knee.
I am actually surprised about myself.... consider how much jumping i do to the rim, and those hurdle jump, tuck jump etc.... friend at my age feel pain at their knee just by watching my utube...
crossing my finger... my knee is still fine now ...
« Last Edit: April 11, 2018, 05:42:13 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 #979 on: April 12, 2018, 09:04:01 am »
0
180412 Delayed by 2 day Uppoer body.
Suppose to do it on Tuesday.
End up did it on Wed.

M T R F program is messed up slightly now.
Lower upper rest upper lower rest rest.
They want to ensure 2 fay rest between leg day.
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 #980 on: April 13, 2018, 11:42:48 pm »
0
180413 Friday over trained brain
Had class from 7pm to 1am.
Got home. Wont be able to do 2nd session upper or lower.

Tomorrow resume class from 1pm to 7pm with hand on technical training..  Unlikely nor should i will wake up to exercise.

If lucky. May ne i can do it after class... But i wiuld be exhausted.
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 #981 on: April 14, 2018, 09:30:40 am »
0
unrelated, or perhaps related .. why do you keep making so many (enormous) typos? it's not something new, but just felt like mentioning it regarding the greater context. attention to detail, in typing & training.

as an overall theme, don't neglect the small, seemingly unimportant components.

:ibjumping:

peace!

scoobychau

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Re: Scooby 2011 Journal
« Reply #982 on: April 19, 2018, 12:36:27 am »
+1
unrelated, or perhaps related .. why do you keep making so many (enormous) typos? it's not something new, but just felt like mentioning it regarding the greater context. attention to detail, in typing & training.

as an overall theme, don't neglect the small, seemingly unimportant components.

:ibjumping:

peace!

That happen often when i am using my phone in bed and just want to make a quick journal before sleep in a hurry.  With that said, it is just a lame excuse.  And I agree with you, this should be avoided.  I am going to technical training class daily after work till 10pm and whole day during day off 9-6pm, as the exam is in May 11st. Pretty much all exercise is NOW stopped.  If I am lucky, may be I will slip in a weekly 30min run with my girl.

Need to keep up the hard work... in both work and dream chasing.
Must do and Can do.
« Last Edit: April 20, 2018, 03:25:28 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 #983 on: May 14, 2018, 12:19:56 am »
0
180512 3 hrs long Exam Finish
For the pass Month or so, I had been at the workshop practicing some tradesman handcraft work everyday.   Week days from 7-10pm and weekend 1 to 6pm.

And the exam is finished yesterday, although I made a deadly mistake 20 min into the 3 hrs exam (Which cause me to be in hell mode for the rest of the exam thinking the mistake will jsut lead to the final failure during testing), and luckly the end testing result seems to pass.  Now I have to wait like 5 months for the result.

In about 1 month time, 2nd part of the exam (Written test) will be on... I still need to study.   But at least... I will be studying with my mind and pen instead of a bunch of metal tools.

This also mean that... I should Plan and resume my training. 

Last month is so intensive and exhausting for my mind and body... especially during those mock exam and the exam itself.. 
100% focus with my hands and mind trying to finish what is needed within 1.5 hrs limit and getting the finished product tested at the end with a Do or Die result.

Thanks god, that it is over...
« Last Edit: May 14, 2018, 12:21:52 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 #984 on: May 15, 2018, 10:54:40 am »
0
180615 Trying to Sprint with my girl in 2 weeks

Something is not right here....
<a href="http://www.youtube.com/watch?v=xnBO6n-ZH-Q" target="_blank">http://www.youtube.com/watch?v=xnBO6n-ZH-Q</a>
« Last Edit: May 16, 2018, 05:09:56 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 #985 on: May 15, 2018, 03:57:43 pm »
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yeah looks like your shoulders are behind your hands and like you're distributing your weight in the set position almost as if you're expecting to do a pushup. also you take a huge rock back before you push off, maybe because of how you're positioned.
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 #986 on: May 16, 2018, 05:17:34 am »
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yeah looks like your shoulders are behind your hands and like you're distributing your weight in the set position almost as if you're expecting to do a pushup. also you take a huge rock back before you push off, maybe because of how you're positioned.

Yeah.. some point to note.
- my shoulder should be aheard of the hand as if i am leaning / tipping over
- my back foot seems to be too far back, (it is angled, but extended too far it seems)
- my back and rear leg should align like a straight line during push off... and maintain this angle for a good 10 meters the more the better
- do not raise up vertically too early as stated previously
- during the set phace, my butt should be ABOVE my shoulder (in terms of height)
- during the set phase, eyes looked 2-3 steps ahead on the ground, not fwd at the finish line.

this is some tips i got.. correct if i am wrong...
i am just a newbie trying to race in my kids school events...


https://youtu.be/c5nipCsMv_o?t=6m50s

<a href="http://www.youtube.com/watch?v=c5nipCsMv_o" target="_blank">http://www.youtube.com/watch?v=c5nipCsMv_o</a>
« Last Edit: May 16, 2018, 05:25:33 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 #987 on: May 17, 2018, 11:27:06 pm »
0
180516 3x 100 with Spike in 25 min
I almost died after this session.
12:53
14:5x
14:5x

after this... it took me 30 min to recover, i can barely breath.. or stand up... i feel like i need to vomit or take a dump...
30min of hell mode...
and finally felt better 1 hr or so..

I do not know what happen..

But clearly. 100m is too long..
all those HIIT in 80m car park is no match.   (I bet i was slowing down at 60 or 70m mark to avoid hitting the wall.

my first 100m sprint is just a test, with bad starting form and etc.. but at least i can push hard till 2/3 or so and still hang on to the end.
my second and third is just pathetic, I probably could not even keep my speed at 50 meter... sort of slow down or trip on my own at 60 to 70m  and barely kept up till the end.

With 2 weeks left.. i dont know what i am going to do.... Working on the start form seens...second priority now.  if i could not even maintain speed for 100m.

Just to note:
My Quard, Ham and glute along with my oblique is sore 2 days after this 3 x100m.

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)

AGC

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Re: Scooby 2011 Journal
« Reply #988 on: May 18, 2018, 12:47:00 am »
+2
You're sprinting now? Good news. I'd imagine it hits your lower body muscles in a very different way compared to what you're used to - a lot more lactic acid to deal with. Is this just for dad stuff or is it a new part of your training too?

scoobychau

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Re: Scooby 2011 Journal
« Reply #989 on: May 18, 2018, 04:31:36 am »
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180518 Friday Lunch Session... I want to get better at the 100m
I just want to slamdunk on 10.
and
This is just the a Dad stuff.. i thought being a squat dude, i should be able to do ok in 100m... man i am wrong.
Today.. I try to practice start in the court again.  With right foot leading and left foot leading.

I google searched a bit, and people said ur stronger foot should lead.  Stronger mean more stable and... stronger.  which usually mean, the Foot your jump off with, or the foot u keep on the floor while Kick a ball, or the first step u take, when some one push u off balance.

For me, my left is the stronger (and probably shorter) leg.  I jump L R plant, and i know when i squat, I lean on my left.

However, it seem like when i sprint, keeping my right foot front feel more natural.
So today, I test it around and i think i know the reason.   I am right handed.  Right arm is sure stronger than left,  and I want to use my right arm to initiate the first swing movement when i start.   so... my very first LEFT Lead sprint start.. i clearly messed it up.. because i naturally want to swing my right.  ( right foot and right arm at the same time is just wrong)


I clear my mind a bit and practice some demo left arm swing, and I got my LEFT leading start better...
(not much better in anyway, after all, i had only been sprinting with couching start for a week.)

After my 2nd LEFT lead attempt.  I feel the Burning/sore sensation from my left Glute down to my hamstring ... with my quad not feeling much.

This is a shocker to me... All this year of intensive squat and jump... I always feel my Quad fire and sore... I mean i do feel my glute and ham being sore.. but never in such an isolated manner.
(not even during those HIIT 80m sprint i did back when i was trying to lose weight

This is just... new to me. with that said, how come my right glut/ham is not feeling the same effect.. only my left, and is it an coincident that it just happen to be sore right after I did a LEFT lead push off Sprint start?

werid... but i bet some of u might says... screw all this thinking process, get back out there, RUN ur ass off and let ur body guide u with ur own feeling.

(i took a few video of Left lead vs right lead start, will compile it and see where i go from there.)


« Last Edit: May 18, 2018, 06:04:40 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)