Author Topic: Scooby 2011 Journal  (Read 363345 times)

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scoobychau

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Re: Scooby 2011 Journal
« Reply #150 on: June 04, 2012, 11:45:15 pm »
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120604 Boin Phs2 Week 1 day 4
30sec rest per rep and 3 min rest per set....
2variation 4set x 5 reps = 30min of rest time...

Very time consuming.  The work out consist of 3 parts: warm up, Glute activation exercise, Jump specific...
I nearly spent 2 hours on this Boing thing.. A total of 40 jump in about 40 min.  
Landing of the Horizontal long jump take a bit of practice  as i keep leaning forward.
Vid: https://vimeo.com/43689495

PS.  I appreciate those who check out my journal and give feedback, but please be constructive if possible.
I read around about Shawn Myszka... and that is about the only reason why i want to give boing a try.

I am not promoting anything by any means but here is an interview with Shawn which might be interested to some people:
http://www.verticaljumping.com/boing_vert_interview.html
« Last Edit: June 11, 2012, 12:01:39 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)

creativelyric

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Re: Scooby 2011 Journal
« Reply #151 on: June 05, 2012, 02:58:00 am »
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120604 Boin Phs2 Week 1 day 4
30sec rest per rep and 3 min rest per set....
2variation 4set x 5 reps = 30min of rest time...

Very time consuming.  The work out consist of 3 parts: warm up, Glute activation exercise, Jump specific...
I nearly spent 2 hours on this Boing thing.. A total of 40 jump in about 40 min. 
Landing of the Horizontal long jump take a bit of practice  as i keep leaning forward.

PS.  I appreciate those who check out my journal and give feedback, but please be constructive if possible.
I read around about Shawn Myszka... and that is about the only reason why i want to give boing a try.

I am not promoting anything by any means but here is an interview with Shawn which might be interested to some people:
http://www.verticaljumping.com/boing_vert_interview.html

You don't listen if people do give constructive feedback, so... /:

It's just irritating to see, tbh, especially when you have the squat you have and the potential to get up. You're wasting your time with this. Are you even squatting anymore? Are you even max jumping anymore? Stretching? Doing calf raises?

Rix

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Re: Scooby 2011 Journal
« Reply #152 on: June 06, 2012, 08:45:38 am »
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PS.  I appreciate those who check out my journal and give feedback, but please be constructive if possible.
I read around about Shawn Myszka... and that is about the only reason why i want to give boing a try.

I am not promoting anything by any means but here is an interview with Shawn which might be interested to some people:
http://www.verticaljumping.com/boing_vert_interview.html

If you can show me a vertical jump program not endorsed by some industry guru I'll show you a program that isn't selling. A majority of programs out there have some reputable face on their product. You're falling for their marketing garbage. Some programs are still decent despite all the BS around them but that doesn't change the fact that you don't have to pay for a good routine.

The whole "official jump program of TFB" just screams marketing crap. Those guys were flying way before that program came out. I guarantee you they were either paid a large lump some or are making commissions on all sales for endorsing BoingVert.

AGC

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Re: Scooby 2011 Journal
« Reply #153 on: June 07, 2012, 12:04:21 am »
+1
Scooby, even if BoingScam was endorsed by Jesus, the fact is it's a cookie-cutter program lacking personalisation. I mean, the 6 phases (base preparation, technique, shock absorb, force development etc) aren't magic secret training tips, are all just things that you've already been doing. You're nearly six years into this shit, you're not a noob at this.

I would honestly love to see Boing get you 10'' on your RVJ because you seem like a motivated hard-working guy, but unless Shawn Myskza is training you personally you might get to the end of it with nowhere to go. Then you'll just latch onto the next latest thing and move sideways until you can't jump any more. It's not too late, don't go over to the dark side!

scoobychau

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Re: Scooby 2011 Journal
« Reply #154 on: June 07, 2012, 04:53:21 am »
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120605 Boin Phs2 Week 2 day 1
Did this at night, single leg horizontal jump is rather tough, I am not able to jump reactively.
The whole exercise still take like 30 min warm up + 1 hour of actual jumping.
I did try to cut down the set rest time from 3 min to 2 min while keeping rep rest at 30sec.

The traiinning time is still too long.

Ultra busy at work these day, and would share more on the details and experience got form this Boing thing.
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 #155 on: June 10, 2012, 11:50:19 pm »
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120607 Boin Phs2 Week 2 day 2
Have 2 hrs ball training after this...and I slack off quite a bit... make this a double negative workout...
Video Cap: https://vimeo.com/43689563


120609 Boin Phs2 Week 2 day 3
Did this at Saturday Night before Boston vs Miami game 7...
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 #156 on: June 19, 2012, 12:08:32 am »
0
120616 Boin Phs3 Week 1 day 1
Started the absorption phase, will try to do single leg depth drop and etc...
Altitude Drop with 11 Plates
« Last Edit: June 24, 2012, 09:24:09 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 #157 on: June 22, 2012, 02:50:46 am »
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120619 Boin Phs3 Week 1 day 2
1 leg Alt Drop at 9 plates
Drop to Lunge 11 plates
Split Squat Hold 1:30 min

120621 Boin Phs3 Week 1 day 3
Did 20 min warm up
4x10 Depth drop  
Depth drop 3 set at 14 plates
Depth drop 1 set at 15 plate. The height is up to my belt level now.
bodyweight sizzy squat as much as possible
set 1 x 60
set 2 x 80
set 3 x 100

dead leg next morning...


« Last Edit: June 24, 2012, 09:32:50 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 #158 on: June 26, 2012, 04:21:17 am »
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120625 Phs3 W2D1 Keep increasing Drop
Depth drop
1x 8 at 15 plates
3 x 8 at 16 plates  (newest height at 36inches, I am 2 inches from the ceiling, and landing feel alright)

Posterior Wall Sit
2 x 20 sec
2 x 20 sec with 30lbs dumbbell
2 x 20 sec with 2X30lbs dumbbell
1 x 20 sec with 2X40lbs dumbbell

After I got home, i was on kneeling on the floor playing with kids... suddenly felt a slight sharp pain behind the knee cap. As I shift the weight and stand up, I felt some soft tissue being shifted.  Very scary indeed.

Inspected my knee a bit and everything seem all right.  Hope thing are ok.

At the same night, I have to do my personal work.. I stay up till 5 am.. and only sleep for 3 hours.
I hope i can get this personal duty complete as soon as possible, so i can focus in vert and ball training.

Suffer now, and move on.... I have to get my stuff done and over with...there are lot of important stuff to do....

(P.S. I wear knee strap all day in office the next day)

The Step is what i use for Depth Drop.
Starting height at 4 inches with additional 2 inches per plate.

 
Today is the first time I look up the Spec of my Step Platform... and for the first time, I found out my actual Depth Drop height.
At 36 inches, it is about 1.5-2 inches above my max vertical.... :pissed:
I can not believe all this years, I had been jumping below my own Vert height.  This also mean that I will soon have to move outside to preform depth drop due to the low ceiling... :uhhhfacepalm:
« Last Edit: June 26, 2012, 04:30:54 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)

creativelyric

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Re: Scooby 2011 Journal
« Reply #159 on: June 28, 2012, 03:54:24 am »
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Record your depth drop form. I'm curious how well you're absorbing.

scoobychau

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Re: Scooby 2011 Journal
« Reply #160 on: July 04, 2012, 02:45:36 am »
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120627 Phs3 W2D2 Keep increasing Drop
1 leg altitude Drop at 11 plate (26")
Manual Clam with 30lbs dumbbell

120629 Phs3 W2D3 Keep increasing Drop
Depth Drop
at 14 plate 1x8
at 16 plate 1x8
at 17 plate 2x8 (38")
Manual Clam with 30lbs dumbbell

Video of Depth Drop at 17 plate (38")
https://vimeo.com/45180434
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 #161 on: July 04, 2012, 02:56:29 am »
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120703 Phs3 W3D1 Reached the Ceiling while Dropping
17plate with me on it is 1 inch below the ceiling.. so I wont be adding more plate no more.
(unless i move outside and train in 30 C heat)
Continue to Depth Drop at 17 plate
Wall sit with 60lbs 5 x 20 sec
Wall sit with 90lbs (Hanging on the side is much harder) 3 x20 sec

Went to test vert a few time, Stand still leap seem to increased, able to tap the indoor rim from stand still.
Running approch sucks... I probably lost the touch that I once have during max effort lunch jump practice.

I will resume Lunch Ball Training.  Since my Eng Application From is finally completed.

Is now July...4 months to go. Light up the Flame again!
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 #162 on: July 04, 2012, 11:54:00 pm »
0
120627 Phs3 W2D2 Keep increasing Drop
1 leg altitude Drop at 11 plate (26")
Manual Clam with 30lbs dumbbell

120629 Phs3 W2D3 Keep increasing Drop
Depth Drop
at 14 plate 1x8
at 16 plate 1x8
at 17 plate 2x8 (38")
Manual Clam with 30lbs dumbbell

Video of Depth Drop at 17 plate (38")
https://vimeo.com/45180434

I don't think you're absorbing well enough. You're stopping the descent decently, but you're too noisy (over this broadcast, too, lol), and that indicates some of the landing not being absorbed efficiently. I'd go with a lower box height, imo.

scoobychau

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Re: Scooby 2011 Journal
« Reply #163 on: July 09, 2012, 03:21:45 am »
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120705 Phs3 W3D2
1 leg depth drop
12 plates 28" 1x3 
13 plates 30" 1x4

drop lunge
14 plates 32" 1x5
15 plates 34" 1x5


120705 Phs3 W3D3 Completed!
Dropped from a electric box in the park.
roughly 41-42" inches
video:
https://vimeo.com/45425136

I don't think you're absorbing well enough. You're stopping the descent decently, but you're too noisy (over this broadcast, too, lol), and that indicates some of the landing not being absorbed efficiently. I'd go with a lower box height, imo.

thanks "creative" for the heads up, check out my new video to see if it is better, I tried to go deeper for the landing as a way to absorb the force better....  when i look at my landing frame by frame, i notice my heel is always touching the ground the split sec of landing.... should be heel be elevated all the 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)

LanceSTS

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Re: Scooby 2011 Journal
« Reply #164 on: July 09, 2012, 04:14:07 am »
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  Youre waaaaaaaaaay too far forward on those drops, your knees are taking 100 percent of that impact and I cringed on that last one.


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