Author Topic: Scooby 2011 Journal  (Read 363302 times)

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scoobychau

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Re: Scooby 2011 Journal
« Reply #120 on: April 24, 2012, 11:29:51 pm »
0
120423 JS R2 W3A Lunch
Nothing worth mentioning here..

120424 Max effort Jump + shooting Lunch
reviewed a few clips of today jumps...
I am slowing down big time...
the basic rule of Accelerating in to the jump is forgotten...
Video: http://vimeo.com/40922169  :wowthatwasnutswtf:


so I try to speed myself up right from the start...seems like using the arm can help me get quicker first step...
Video: http://vimeo.com/40922193  :wowthatwasnutswtf:


Seems like i need to Up my speed... Also i talked to a dunker oversea... he suggested me not to LEAN back going into a jump.
This is what he suggest my approach should look like.
http://www.youtube.com/watch?v=ifpvAtj3ar0&feature=youtube_gdata_player

He also suggest me to do Drop Squat when i have time..
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 #121 on: April 26, 2012, 04:54:20 am »
+1
120425 JS R2W3B
Did this at lunch.. weather was kind of cloudy... with occasion sunshine.  Took shower, but end up eating on the street because it is all packed inside...  At the end i am completely sweated heading back to office :uhhhfacepalm:

Skipped Night upper body workout.

120426 Max effort jump approach with ball shooting
Got this insight from a Asian dunker from Canada,  he told me not to lean back going in to a jump. 
The Leaning back and shifting/rotating forward into a jump lost a lot of energy and slow down take off time.
The reason about leaning back is because I am trying to gather as much horizontal momentum into the ground for recoil.  This concept is apparently not efficient.

Asian dunker suggested me to keep my head on top of my feet during recoil, and try to run and jump on the balls of the foot to increase speed.

So I did just that today, and it seems to work better. I did around 15 self toss air ball and pretending to be going up like Adarq with 1 hand in the air...
1 out of 15 attempts actually felt very good, I was up in the air, got the ball and as if I am going for a dunk... on the side of the rim...

One small step toward my Dream/Goal!  I felt happy!!!  :headbang:
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)

Rix

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Re: Scooby 2011 Journal
« Reply #122 on: April 28, 2012, 07:59:00 am »
0
Yeah man I realized the same thing the other day.
I always thought the harder I kick off the ground the higher I'll go but that's not the case. The translation of horizontal to vertical should be pretty smooth. You've got the idea now. Congrats, sound like you're real close to a lob dunk now  :highfive:

scoobychau

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Re: Scooby 2011 Journal
« Reply #123 on: April 30, 2012, 02:00:00 am »
0
120426 Heavy Squat Training 2XBW Reached
Body Weight at 188lbs Target at 376lbs

45lbs x 10
95lbs x 9
135lbs x 8
155lbs x 8
185lbs x 8
205lbs x 6
225lbs x 6
245lbs x 6
275lbs x 6
297lbs x 3
321lbs x 3
351lbs x 1
371lbs x 1
384lbs x 1  <- Over 2x BW !!!!!

GREAT WORK OUT!  Finally Back to previous strength level!!!


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 #124 on: May 04, 2012, 06:16:01 am »
0
120503 End of my Jumpsole and start of boin boin

Last Monday, I setup a vertical meet with a few vertical trainer in HK.
- Scoobychau:  6 years Vertical Trainer and not able to dunk
- Madballer: 2 hand 2 legs jump dunker from Canada
- 168cm: CNS and Squat Trainer who is able to grab rim easy
- Young 18 yrs old kid who can hang rim easy..

I booked a indoor court for 1 hours hoping to learn from madballer.  He is really explosive, seem relax at resting state but super rigid during his jump.  I will make a video about this meet later on.

I was introduced to Boin Vert, and I will give it a try starting today.

Lunch:
Ball shooting

Afterwork:
Boin Vert Phase 1 Day 1
Things are not tough in this preparation phase.  In fact the only reason I am doing it is because I notice it have some Core exercise on the off day.
Revisiting  GHR is sure challenging & the toughest part today is the Jump and Hold isometric exercise. I end up holding it for 3 min, 4 min and 4:10 sec...

Squat:
45lbs 1x8
135lbs 1x8
185lbs 1x8
205lbs 1x6
235lbs 1x6
275lbs 1x4
305lbs 1x2
355lbs 1xFailed (i should not had skipped and added 50lbs)

« Last Edit: May 06, 2012, 09:54:46 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)

vag

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Re: Scooby 2011 Journal
« Reply #125 on: May 04, 2012, 06:28:41 am »
+2
Scooby , what is wrong with you? You've been training for 6 years , haven't you learnt something?

I mean , changing everything after a net meeting with "168cm CNS trainer" and "young kid that grabs rim"???

WHAT THE FUCK !!!

:uhhhfacepalm:  :pissed:
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 #126 on: May 06, 2012, 10:20:55 pm »
-1
Scooby, what is wrong with you? You've been training for 6 years, haven't you learnt something?

I mean, changing everything after a net meeting with "168cm CNS trainer" and "young kid that grabs rim"???

WHAT THE FUCK !!!

:uhhhfacepalm:  :pissed:

To Vag:
Thanks to visiting my journal on and off, Vag.  Last vert training meet was mainly trying to learn from that dunker form Canada, he is like a super charged scooby; LR plant, small hand, double leg jumper.  And he showed me some tips about jumping and suggested me to try boinvert.
Actually, through out my training, I always complete my routine from start to end; VJB, Squat Routine, Jumpsole (with the exception of AirAlert where I give up on due to injury).  As of 2012, I re-entered the weight room and squat my way up to 2x BW, then I took out the jumpsole trying for plyometric purpose.  For the last 3 month or so, I had regained all I had lost (due to new born Baby) and even earned an inch or so.

However, I am feeling the effect of Jumpsole is wearing off after, in-fact the max effort jump practice during my de-load 2 weeks session did wonder for me.  (I admit I was lazy and lack of jump practice in my previous training plan).  So the change the routine is not just because of the meet, it was sort of planned, and meeting the vert trainer is part of the plan...

Reason I give BoinV a try is I notice a lot of bodyweight small muscle balancing as well as Core exercise is included (at least in the first phs).  I never train this area.. With a weak core, I think I can benefit from it.  (it also mention foam roll and stretches on a daily basic along with some Stretch Dotor youtuber style stretching exercise.

Side note:  looking at the dunker from Canada, I can tell he can relax and flex the whole body in ultra fast speed...the whole body is Flexed right before lift off.  Which remind me of that  1980 China O-lift gold medalist coach once told me during lifting class, he said: bulky stiff muscle are useless in sport, soft and relaxed muscle is what give u power...
Canada Dunker:


120504 BoinV Phs 1 Off-Day 1
Mainly Core exercise, planking here and there, superman cobra etc...I never train this area... and is tough.

120505 BoinV Phs 1 Day 2
Similar to Day 1 without GHR, The pistol squat is so tough I don't understand why...I was able to do it when i was young...
Something i had never done before, single leg touch down, speed up good morning etc.

120506 Lazy Day
Basketball League game, Game time 10 min, 0 baskets...
« Last Edit: May 06, 2012, 10:40:13 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)

D4

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Re: Scooby 2011 Journal
« Reply #127 on: May 06, 2012, 11:07:38 pm »
+3
Scooby, what is wrong with you? You've been training for 6 years, haven't you learnt something?

I mean, changing everything after a net meeting with "168cm CNS trainer" and "young kid that grabs rim"???

WHAT THE FUCK !!!

:uhhhfacepalm:  :pissed:

To Vag:
Thanks to visiting my journal on and off, Vag.  Last vert training meet was mainly trying to learn from that dunker form Canada, he is like a super charged scooby; LR plant, small hand, double leg jumper.  And he showed me some tips about jumping and suggested me to try boinvert.
Actually, through out my training, I always complete my routine from start to end; VJB, Squat Routine, Jumpsole (with the exception of AirAlert where I give up on due to injury).  As of 2012, I re-entered the weight room and squat my way up to 2x BW, then I took out the jumpsole trying for plyometric purpose.  For the last 3 month or so, I had regained all I had lost (due to new born Baby) and even earned an inch or so.

However, I am feeling the effect of Jumpsole is wearing off after, in-fact the max effort jump practice during my de-load 2 weeks session did wonder for me.  (I admit I was lazy and lack of jump practice in my previous training plan).  So the change the routine is not just because of the meet, it was sort of planned, and meeting the vert trainer is part of the plan...

Reason I give BoinV a try is I notice a lot of bodyweight small muscle balancing as well as Core exercise is included (at least in the first phs).  I never train this area.. With a weak core, I think I can benefit from it.  (it also mention foam roll and stretches on a daily basic along with some Stretch Dotor youtuber style stretching exercise.

Side note:  looking at the dunker from Canada, I can tell he can relax and flex the whole body in ultra fast speed...the whole body is Flexed right before lift off.  Which remind me of that  1980 China O-lift gold medalist coach once told me during lifting class, he said: bulky stiff muscle are useless in sport, soft and relaxed muscle is what give u power...



Seriously, I am siding with Vag.  Honestly scooby, I haven't been around here as long as you or Vag or many other people, but I have followed many people's progress and training routines, and you are the ONE person who consistently never fails to ANNOY ME with your training.  

Just because the "Canada Dunker" is athletic and jumps high, you just switch off to whatever the hell he says.  I can go to my school rec center and find all these athletic dunkers all the time and ask them "what do I do to jump like you".  100% guarantee, 99% of them will not completely know wtf they are talking about.

If you are squatting 2xBW, I doubt your core is weak.  You seem to love trying to programs/routines and "trick"/"convince" yourself to switch to a new one by giving yourself a new reason, even though on in the inside, you know it's bullshit.  Your mentality and training tendencies mirror that of 90% of noobs who have a goal, but never achieve it, because they unfortunately have never come across sites like adarq.org or anything and are only presented with the ineffective training protocols the mainstream displays.  Which sucks, cause, you've been training for 6 years, AND with the knowledge of adarq.org.  I can accept this kind of shit with random people, but you have been on this forum, and have been properly advised MANY TIMES OVER AND OVER.  Yet, you continue to do stuff like this.  BoingVert, seriously?

I sound like a jackass I know, and who am I to talk?  I can't dunk yet neither.  But still, your journal annoys me.
« Last Edit: May 06, 2012, 11:11:30 pm by D4 »
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

scoobychau

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Re: Scooby 2011 Journal
« Reply #128 on: May 07, 2012, 12:32:42 am »
0
Seriously, I am siding with Vag.  Honestly scooby, I haven't been around here as long as you or Vag or many other people, but I ....
I sound like a jackass I know, and who am I to talk?  I can't dunk yet neither.  But still, your journal annoys me.

Hey D4, I would not consider any adarq bro who give me advice as an ass.  I always try to stay positive and take advice.  Trust me, I do listen to wat people says here.  It is because I listen, that I achieved 2x bw squat,  I do depth drop/ jump and max effort jumping all because of adarq etc. 

I am surprised at my weak core as well... I can barely do 1 min of of side plank...
So, now u have an idea... I mean.. I squat day in day out, I am good at it.. and I jump often also now days. but the improvement effect is leveling off... that is y i need some new thing...

isn't this call prioritization?
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 #129 on: May 07, 2012, 05:00:12 am »
0
Hey scooby.
Im glad you didn't take wrong my previous comment, it was advisory and not offensive.
Anyway , i don't know anything about 'boin-boin'. My main argument was against basing your training on what a dunker says.
AUT says do abs and calve raises. Ziani says stretch. They both hit 50'' in their sleep. You get the point...
Nothing bad with gathering opinions though, just filter the knowledge, ask knowledgable people to help you at that, plenty of them in here.
Hope whatever you do works for you...
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 #130 on: May 08, 2012, 01:25:04 am »
0
120507 BoinV Phs 1 Off-Day 2
Plank, side plank, walking blank, superman, cobra, supine heel pushes...
all those lowerback and core exercise... completed...

Skipped upperbody gym after work though... :ninja:
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)

creativelyric

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Re: Scooby 2011 Journal
« Reply #131 on: May 09, 2012, 12:59:26 am »
+2
Max effort jumping/sprinting with maximum rest between sets, heavy squats and DLs with a supplementary hamstring exercise, core work, foam roll, stretch, recovery, rinse, repeat.

That's all you need to do, scooby. We've talked about this on IRC, lol. You don't have to buy into a new program, you don't need help from somebody in Canada that can grab the rim, you just need to plan smart.

Boingvert sounds dumb, tbh. You got world-class dunkers endorsing it that never had to workout to get their vert. It's fishy.

... Unless Boinvert is something else completely. /shrug

scoobychau

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Re: Scooby 2011 Journal
« Reply #132 on: May 09, 2012, 05:57:13 am »
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Thanks CREATIVELYRIC, I will keep what u said in mind!

120509 BoinV Phs 1 Day 3
HR have this stupid Thai boxing aerobic class which i joined... did it for 45 min after work..
Go straight to the gym and did day 3 of boin.
Everything similar to previous day, but today exercise end with BODY Weight Squat AMAP (As much as possible)
I end up doing 100 body squat...(from ATG parallel)

AFter BoinV, I did 2 hours of basketball team training....

So tire and sleepy... I ate at 12am and sleep at 1am with my compression pants...

 :uhhhfacepalm:
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 #133 on: May 09, 2012, 06:24:07 am »
+2
Max effort jumping/sprinting with maximum rest between sets, heavy squats and DLs with a supplementary hamstring exercise, core work, foam roll, stretch, recovery, rinse, repeat.

That's all you need to do, scooby. We've talked about this on IRC, lol. You don't have to buy into a new program, you don't need help from somebody in Canada that can grab the rim, you just need to plan smart.

Boingvert sounds dumb, tbh. You got world-class dunkers endorsing it that never had to workout to get their vert. It's fishy.

... Unless Boinvert is something else completely. /shrug

Thanks CREATIVELYRIC, I will keep what u said in mind!


...
...
...

HR have this stupid Thai boxing aerobic class which i joined... did it for 45 min after work..
Go straight to the gym and did day 3 of boin.
Everything similar to previous day, but today exercise end with BODY Weight Squat AMAP (As much as possible)
I end up doing 100 body squat...(from ATG parallel)

AFter BoinV, I did 2 hours of basketball team training....



:uhhhfacepalm:  :uhhhfacepalm:  :uhhhfacepalm:  :uhhhfacepalm:  :uhhhfacepalm:  :uhhhfacepalm:  :uhhhfacepalm:  :uhhhfacepalm:  :uhhhfacepalm:  :uhhhfacepalm:
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 #134 on: May 09, 2012, 09:42:34 pm »
0
120510  BoinV Phs 1 Off-Day 3

haha Vag.. I know how u feel when u read my journal... Just tryign to finish the program...
my Core is getting better now, I at first i can barely do 20 sec of side plank.  now I can hold up to 40 sec.. and tough my way out to 45sec...  I hope this core strengthening can help out.

Finished Off-Day 3 core training today.
6/18 days completed...

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)