Author Topic: Scooby 2011 Journal  (Read 363318 times)

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AGC

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Re: Scooby 2011 Journal
« Reply #180 on: July 27, 2012, 09:29:23 am »
0
I know how you feel Creativelyric. Scooby, you're probably not going to get good results using any program if you're not sleeping enough and doing too many other activities that reduce your recovery time. Sure, you have a baby and everything, but it's just something you need to factor in.

scoobychau

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Re: Scooby 2011 Journal
« Reply #181 on: July 31, 2012, 09:56:34 pm »
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120729 Phs4 W4 day 2(3)
Did this on a Sunday afternoon, I did the warm up and preparation at home and moved out for the jump specific...
Half way thru the jump specific... I found out i did Day 3 instead of day 2...  :uhhhfacepalm:

120730 Phs4 W4 offday 2 Skipped
Sea food dinner with family from oversea... i had been skipping almost all the off day... weak core and back....

120731 Phs4 W4 day 2
Single leg bounding is still not able to master, training partner reviewed the video and seem like able to polish the movement again. Short ground contact and slight leg kicking.

Single leg CM jump is still tough, getting off like 1 foot in the air only. But focus is placed in the loading and change of direction speed.

Pistol Squat  is done with limited range of motion, going ATG feel harmful to the knee.. I did it with max of 90 degree knee band today.
R13 L13, R20 L20.

Baby sleep at 1am... wake up at 2 am crying for milk... Vomit all the milk on bed at 3am....I sleep around 3:30am...

Recovery.... :uhhhfacepalm: I need to find a better solution....

120731 Phs4 W4 offday 3
Skipped all the off day core exercise....
Finished Phase 4 and Rest 2 day

Resumed Lunch Basketball Jump Patrice.

Will start Phase 5 on 120803!
« Last Edit: August 03, 2012, 03:06:13 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 #182 on: August 07, 2012, 01:22:48 am »
0
120803 Phs5 W1 Testing of Box height
Did the Day 1 warm up, and on to testing of depth drop box height.
The book said it will only take a brief moment for testing. I start ground level and from 12inch box and increase by 2 inch all the way to 34 inches. 

Using a piece of tap, I jump up and stick it on to the wall.  As I increase the box height, so does my reach.  However, it seems like sticking the tap on the wall on the right side by my side does affect my jump performance.  The rule is simple: find a box height you can reach the highest, once vert decrease, the box is too high.

Result:
- 12-26 inches, max jump reach increase gradually.
- 26-32 inches, max jump reach remain nearly the same.
(if max jump remain the same with higher box, should I use the higher box? the book did not say.)
- 34inches, I treat it as last attempt, I decided to jump without the sticky tap, and I shockingly reached Well over all previous attempts.


Looking at my previous recorded max height;  34.5 inches vertical, which align with today testing result.  I would like to try a 36inch box. But I got no more time today.


120806 Phs5 W1 day 1
Last week test concluded I am should be jump from a 34" box. But I had not tested myself on a 36"
I decided to use a 36" box as High box, I hope this is ok... as the instruction urge trainer not to let ego took over to increase box height.

Today's training consist of :
- Warm up,
- 36" Depth Jump Fwd 10 reps,
- Max sprint sprint 4 rep
- 18" Depth Jump Fwd 10 reps,
- Max sprint sprint 4 rep
- 18" Single leg Depth jump 2 x 3 each leg  (this is still tough, and hard to be reactive at all....)

Static stretch/foam rolling (did not do much at home... lazy ass) 
Able to sleep at 12:30 am which is consider early.. the next morning still feel very tire.
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 #183 on: August 07, 2012, 11:04:45 pm »
0
120807 1 hour of full court ball, tire like I am sick

My leg are tired from yesterday Boin routine.  But my friend need me to show up in this ball meet so i participate.
I encounter a super powerful low post player.  Not taller then me, probably heavier then me with a tummy. He is strong and powerful, me defending him is like defending a sumo wrestler trying to get him away from where he want to go.
When he got the ball, he is tough, he may not be able to get a basket, but the ball will not be tipped or slammed away.

I played like 3 21pts full court game, sit for 15 min and head home.   I feel so sick, all leg muscle is in pain, my back of the neck is tight and sore.  Went home, took a hot bath eat quick and go to bed.
Still have to play with baby for 30 min also before I fainted...

Have a hard time sleeping to, i feel like i caught a cold, all leg muscle and joint are in pain....
may be this is the post 24 hours after effect of extreme plymoteric ...

Hopefully this will not lower the effectiveness of my jump training...
« Last Edit: August 07, 2012, 11:06:42 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)

AGC

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Re: Scooby 2011 Journal
« Reply #184 on: August 07, 2012, 11:24:32 pm »
+1
120807 1 hour of full court ball, tire like I am sick

My leg are tired from yesterday Boin routine.  But my friend need me to show up in this ball meet so i participate.
I encounter a super powerful low post player.  Not taller then me, probably heavier then me with a tummy. He is strong and powerful, me defending him is like defending a sumo wrestler trying to get him away from where he want to go.
When he got the ball, he is tough, he may not be able to get a basket, but the ball will not be tipped or slammed away.

I played like 3 21pts full court game, sit for 15 min and head home.   I feel so sick, all leg muscle is in pain, my back of the neck is tight and sore.  Went home, took a hot bath eat quick and go to bed.
Still have to play with baby for 30 min also before I fainted...

Have a hard time sleeping to, i feel like i caught a cold, all leg muscle and joint are in pain....
may be this is the post 24 hours after effect of extreme plymoteric ...

Hopefully this will not lower the effectiveness of my jump training...

Your joints are probably in pain because you're doing the plyos wrong. Has your form improved on depth drops since your last video? 36'' is pretty high. Also, like I said in my last post, you need adequate recovery time and playing 3 21pt full-court games sounds like too much activity for a rest day. Don't skip on your stretching and foam rolling either, I've learned they're really good for recovery and being able to get the next session in at the required intensity level.

One question, are you still squatting while doing BoingVert? You don't seem to be doing any leg strength work apart from BW pistol squats which seems insane.

scoobychau

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Re: Scooby 2011 Journal
« Reply #185 on: August 08, 2012, 10:48:25 pm »
-2
Your joints are probably in pain because you're doing the plyos wrong. Has your form improved on depth drops since your last video? 36'' is pretty high. Also, like I said in my last post, you need adequate recovery time and playing 3 21pt full-court games sounds like too much activity for a rest day. Don't skip on your stretching and foam rolling either, I've learned they're really good for recovery and being able to get the next session in at the required intensity level.

One question, are you still squatting while doing BoingVert? You don't seem to be doing any leg strength work apart from BW pistol squats which seems insane.

Thanks for visiting, i was doing depth jump forward and landing in jump readying position.  Actually 24 hrs post work out, my joint felt ok, it is my over all muscle soreness that got me.

I am suppose to have League game tonight, i will Skip it.. and rest good preparing for heavy duty depth jump session tomorrow (firday)
This phs only require 2 heavy duty shock intensive training per week.

And i stopped squatting since i started boing exercise....I did want to get back to it..but i do not have enough time...or rest...

For a few moment I did want to squat like once a week for condition sake, but some of the vertical trainer said I have enough strength, lets focus 100% in reactive strength for now...

Nov 10 is my dead line, I really want to focus in vert improvement...i think i will limit myself to 1 ball session per week...
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 #186 on: August 09, 2012, 12:34:38 am »
0
Your joints are probably in pain because you're doing the plyos wrong. Has your form improved on depth drops since your last video? 36'' is pretty high. Also, like I said in my last post, you need adequate recovery time and playing 3 21pt full-court games sounds like too much activity for a rest day. Don't skip on your stretching and foam rolling either, I've learned they're really good for recovery and being able to get the next session in at the required intensity level.

One question, are you still squatting while doing BoingVert? You don't seem to be doing any leg strength work apart from BW pistol squats which seems insane.

Thanks for visiting, i was doing depth jump forward and landing in jump readying position.  Actually 24 hrs post work out, my joint felt ok, it is my over all muscle soreness that got me.

I am suppose to have League game tonight, i will Skip it.. and rest good preparing for heavy duty depth jump session tomorrow (firday)
This phs only require 2 heavy duty shock intensive training per week.

And i stopped squatting since i started boing exercise....I did want to get back to it..but i do not have enough time...or rest...

For a few moment I did want to squat like once a week for condition sake, but some of the vertical trainer said I have enough strength, lets focus 100% in reactive strength for now...

Nov 10 is my dead line, I really want to focus in vert improvement...i think i will limit myself to 1 ball session per week...

If you're really sore still after doing that type of exercise for awhile, it probably means you're not recovering enough (which is obvious) or not eating well (not sure what your diet is like). If you want to be able to finish BoingVert properly (can't believe I'm saying that lol), you definitely need to improve your recovery aspect. I would try to foam roll/stretch for 10-15 minutes at least before you go to bed if possible, it'll help a bit, and if you're serious about dunking in a few months, consider giving basketball a rest, or only playing when you feel it won't affect your training. Really train like an athlete rather than a basketball player doing vert training part-time.

...Although I really think you could take the things you like from BoingVert and just add them to what you were doing before you started it. You were making some good gains!  :huh:

LanceSTS

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Re: Scooby 2011 Journal
« Reply #187 on: August 09, 2012, 12:43:04 am »
+5
  You crack me up Scooby.  Most the "vertical trainers" dont train a fucking single person irl.  They make websites and re hash shit they read online.  

  Shawn is a knowledgeable guy and actually does train people and works in the field,  but youre a moron if you think HE WOULD TRAIN YOU IN A MANNER THAT HE HAS TO PUT A MASS APPEAL PROGRAM TOGETHER FOR PEOPLE WHO DONT HAVE ACCESS TO/ DONT WANT TO LIFT WEIGHTS SO THEY CAN SELL MORE PROGRAMS.  Fuck dude, look at his fucking youtube channel, read his fucking posts on tvs.

 Im not going to bother you and you keep doing your dumb shit, it does annoy the fuck out of me that youve been a member here so long though, and still do retarded shit like jumpsoles and any new "vert program" that gets hyped.  

"believe in yourself" <------ that means absolutely jack shit when you train like a moron.

Relax.

Kingfish

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Re: Scooby 2011 Journal
« Reply #188 on: August 09, 2012, 05:59:25 am »
-1
^ 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.

vag

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Re: Scooby 2011 Journal
« Reply #189 on: August 09, 2012, 06:07:23 am »
+2
^ relax


Really lol'd!

But Lance's rant is 100% justified imho...
I also see it as scooby's last chance for a reality check, final call!
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?

LanceSTS

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Re: Scooby 2011 Journal
« Reply #190 on: August 09, 2012, 06:09:43 am »
+1
Relax.

AGC

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Re: Scooby 2011 Journal
« Reply #191 on: August 09, 2012, 06:14:33 am »
+1
^ relax


Really lol'd!

But Lance's rant is 100% justified imho...
I also see it as scooby's last chance for a reality check, final call!


Yep, harsh but true.

LanceSTS

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Re: Scooby 2011 Journal
« Reply #192 on: August 09, 2012, 06:40:46 am »
+1
  just to be real clear, I didnt randomly decide to post anything in here, I read his last reply to acole and thats what bugs me.

 He said "vertical trainer said I have enough strength" as an appeal to authority, downplaying acole and everyone elses advice that has attempted to help him in here.

 Its almost like arrogance, coming to a place that despises training scams and gimmicks, and constantly repeating the process, of going against everything this place stands for.

 I dont honestly believe that he wants help, so that had nothing to do with it.
« Last Edit: August 09, 2012, 06:43:13 am by LanceSTS »
Relax.

Raptor

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Re: Scooby 2011 Journal
« Reply #193 on: August 09, 2012, 06:43:54 am »
+2
Yo Scoob, I have a pair of ankle weights, I'm selling them for 1000$. Are you interested?

They could help a ton in your situation, remember, you haven't tried ankle weights yet, so they must have some potential, right?


scoobychau

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Re: Scooby 2011 Journal
« Reply #194 on: August 09, 2012, 08:41:51 am »
0
Yo Scoob, I have a pair of ankle weights, I'm selling them for 1000$. Are you interested?

They could help a ton in your situation, remember, you haven't tried ankle weights yet, so they must have some potential, right?



To raptor and lancests:
This post is a training journal for record/documentation purpose.  I would be much appreciated if you two very knowledgeable trainer would not post any message that defeat that purpose.

People have different view and ways for doing things, let's respect each other if possible.

I would like to continue using adarq websites as my training log hosting. 

Sincerely,
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)