Author Topic: Scooby 2011 Journal  (Read 363315 times)

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Raptor

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Re: Scooby 2011 Journal
« Reply #360 on: January 14, 2014, 01:58:36 pm »
+1
It's scooby... he doesn't have a cure.

4x8-10 at 85%? Can't be possible.

Leonel

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Re: Scooby 2011 Journal
« Reply #361 on: January 14, 2014, 04:48:07 pm »
+1
It probably means 4x8-10 @ 85% of 10RM, otherwise it would make no sense. still... doing high reps of squats coupled with depth jumps in between sets does not sound like a good idea to me.

scoobychau

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Re: Scooby 2011 Journal
« Reply #362 on: January 14, 2014, 08:38:52 pm »
0
that's fucking crazy, what are you talking about, what you were doing before was working great, why are you bothering to switch things up.

I had been stuck with minimal improvement over the pass 2 month since my last PR.
Had been practicing my approach also, and my 1RM had slightly increased only.
I need those extra 1 inch..

What I was doing had got me to a new bottle neck... I felt....


And honestly while i was reading those program... I am just learning the theory and concept behind.... and at the end.. want to give it a try.

 
BTW, in the JumpManual, it mentioned this golden rule like 10 times over and over again. 
"When ever your Explosive Lift slow down, STOP and quit that set."

So...Clearly the set of 85% 1RM weight for 8-10 reps is optional.   
It talk about Tracking and Measuring your progress by, "the SPEED and the WEIGHT of the lift".  Ignore the slow grinding 1RM.

And the reason behind choosing 85% is because the book said, study shown that doing 85% of 1RM can stimulate 100% of muscle fiber...
(did not mention which study though)
« Last Edit: January 14, 2014, 09:32:36 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)

Raptor

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Re: Scooby 2011 Journal
« Reply #363 on: January 15, 2014, 04:41:25 am »
0
I think 100% recruitment starts from 80% of 1RM or so...

AGC

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Re: Scooby 2011 Journal
« Reply #364 on: January 15, 2014, 04:57:13 pm »
+8
Everything you're saying is fine. Of course you should be trying to recruit maximum muscle fibres with >85% 1RM load and activating fast twitch IIB etc. But you don't have to follow the Jump Manual routine just because you've (foolishly) paid for it and it's made out to be a 'secret training technique' (actually just incredibly basic athletic training principles that coaches have been teaching for, literally, decades). You always seem to get mesmerised by the novelty of a 'new approach' that gets flogged by these goddamn vert racketeers. But I can guarantee that these guys spend most of their efforts on hype and website design rather than developing training programs that actually work and have been tested on real athletes (not phantom facebook and youtube 'testimonials').

The problem with the routine you posted is that it probably won't do what you want it to, and you might get hurt  :huh:. So two fairly major flaws right there. Doing fast concentric squats with a heavy load is great, but 8-10 reps is completely counter-productive to that. You won't be exploding 320lbs up on your 8th rep of your first set, let alone your third - instead you'll be grinding it up and activating/training the muscle fibres you DON'T use in the vertical jump! Now, I'm not saying higher rep ranges have no place in your training - just not this type. It's a great range for strength building in different phases etc. Additionally, these ranges promote hypertrophy (which you don't want - if you can even finish them that is) and lifting heavy for 40+ reps will drain your CNS hard, meaning your jump sessions will suck. I think you kind of know this but your response indicates you are still thinking about doing it. Do not even consider doing it. Just completely discard the idea.

Secondly, depth jumps are great but doing them with fatigued muscles after 8-10 rep drainers is just asking for trouble. No need to elaborate there. Plus for things like depth jumps and max effort jumps, you want quality over quantity. Might be better to do a less intense plyo exercise and save the depth jumps for another session. The good news is that (A) I'm bored in a hotel room right now and (B) it's so easy to build this stuff into your current routine in a much more effective way AND with less injury risk You could just do this:

Dynamic warmup/mobility etc

Warm up your squat (light weight for 6-8 reps), then do a 3,2,1,2,3 rep/set scheme with slightly less than your 1/2/3RM max (shouldn't be a grind). Emphasis on bar speed (as fast as possible).

Between each set: low consecutive hurdle hops x 5 (4 sets total). Full rest between sets obviously.

After: core work (doesn't matter what, just get a good burn + measurable progress), assistance lower body work if needed (i.e. TKEs, abduction, adduction machine, whatever).

You could do this 1-2x week with another 1-2x jumps practice, provided you try and get 24-36h rest after the gym session. There you go, that's a safer, more effective session you can do to bust through your current jump plateau. Now just PayPal me $30 dollars and I'll give you the next program  :D ....

That was a joke. If you take away one thing from this post, let it be this: you DON'T need to pay a single cent for a 'vert program'. Doesn't matter if it works or not: if you're paying money for it, you're getting ripped off. There's so much free information online, and even though this forum is pretty much a ghost town nowadays, there are still plenty of members who can help you out. Just ask!

entropy

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Re: Scooby 2011 Journal
« Reply #365 on: January 16, 2014, 09:29:19 am »
+1
Agree with acole 100%.

Scooby work on your ebook game. You can get pretty much any ebook for free these days if you know a bit of google or bittorrent or whatever. So download everything, give it a glance over, and then go on with your life. you don't have to commit to anything just because you paid for it. Actually thats not true. I paid for RFL after pirating it because i wanted to pay back to Lyle for helping me with my goals. But apart from that,  the only books i've actually paid for were the worst books to follow. since then i've learnt my lesson.. i download anything and everything. check it out. if it's really bad, delete it straight away. otherwise stick it in the dropbox folder and probably never read it again

here is what i use find books:

http://gen.lib.rus.ec/
http://www.ebooks-share.net/
google (search for book title and "ebook" "pdf" etc)
torrentz.eu
« Last Edit: January 16, 2014, 09:32:51 am by entropy »
Goals: Cutting to 6-8% bodyfat

scoobychau

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Re: Scooby 2011 Journal
« Reply #366 on: January 16, 2014, 11:07:17 pm »
0
Thanks acole14 and entropy for the constructive feed back.  Thanks for the ebook link also.
I agree with what you guys suggested 100%.  (I actually pay for the the Vertical Project only and I am not following it as I am trying out the shorter JManual.)

I will definitely modified the program to something similar to what Acole14 suggested and see how things go from there. 

Truly and honestly thanks for the supportive and feedback.  I am putting all things aside (things like basketball, and 10km run etc.),  I want to Focus in vert, but I still need to attend team practice which I will probably take it easy.

140115   Jump Manual Day 2/14 (core and upperbody)
Lunch Basket with All Core & No Ball:
Got kicked out from the gym caz I did not pay...
Went to the park to do 5 sets of explosive hanging leg raise and plank my way through lunch for 15 min. (4x1 min) Front Left Right

Upperbody circuits done after office hour.  Added new exercise know at upward arm Thrust, which is just a dude with hanging dumbbell swinging his arm upward to train explosive arm swing on a incline bench.

140116   Jump Manual Day 3/14 (off day exercise)
Pulled neck muscle yesterday with new explosive arm swing exercise.

Trouble sleeping, visit physio massage AM and went ahead with the "recovery off day" routine at lunch in park.
- 2x6 Max effort standstill leap
- 3x6 Drop Step Explosive Calf flex
- 3x6 Chair touch Reaction training (by standing up as fast as possible)

Finished in 30min, felt so hungry.... Want to eat evil deep fried noddles but my aching abs (from yesterday plank) reminds me to eat clean.

So, I turn into this healthy store and got some spaghetti instead.

You are what you eat!

Sort of worrying about tomorrow Intensive explosive lift session...
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 #367 on: January 22, 2014, 11:38:15 pm »
-5
140117 Jump Manual Day 4/14  The Most Intensive and Extensive Strength in my training experience finished in 3 hours with lot of screaming
Squat
45   8 warm
135   5 warm
223   3 warm
333   4 Start -Try to be Explosive at 85% 1RM but I can not do it..
293   5 Set 1  Explosive till slow down
293   5 Set 2   "
293   4.5 Set 3   Failed on 5th rep
293   8 Set 4   Steady Slow lift
293   8 Set 5   Steady Slow lift til failure
273   3 Set 5A  Steady Slow lift til failure
243   5 Set 5B Steady Slow lift til failure

Explosive Calf Raise
186   8  Warm  Explosive till slow down
212   8  Warm  "
240   8  Set 1  "
254   8  Set 2  "
267   8  Set 3  "
254   8  Set 4  Steady Slow
267   14   Set 5 Steady Slow Till Failure
254   6    Set 5A Steady Slow Till Failure
240   7  Set 5B Steady Slow Till Failure

Dead Lift
303   5 Test Failed not Explosive at 85% 1RM
273   8 Set 1 Explosive till slow down
273   8 Set 2 "
243   8 Set 3 "
223   8 Set 4 Steady Slow
205   8 Set 5 Steady Slow Till Failure
185   4 Set 5A Steady Slow Till Failure
155   4 Set 5B Steady Slow Till Failure

Ham Curl
40 11 Set 1 Explosive till slow down
50 7 Set 2 "
50 8 Set 3 "
50 5 Set 4 Steady Slow
40 9 Set 5 Steady Slow Till Failure
30 6 Set 5A Steady Slow Till Failure
20 8  Set 5B Steady Slow Till Failure

In-Place Lunges
20 16
30 2x6

Hang Clean (too tire to Catch)
137 3x6

Knee Drive with Chair Rocket in between
5x8

140118 Jump Manual Day 5/14 Full Recovery

140119 Jump Manual Day 6/14 Core & Upper @ home
Leg Raise
Explosive till slow
2 x 19
1 x 15
Slow till Failure
1 x 10
1 x 13

Plank Front Left Right x 4 sets 1 min

Upward Arm Thrust (incline bench)
2.6 lb 5x17

140120 Jump Manual Day 7/14 Reactive
Standstill leap 2x6
Drop Step heel 3x6
Chair Touch  3x6

140121 Jump Manual Day 8/14 Plyometric
Sprint 4
Lunge Jump
4 x 6 (Can't to any more without slowing down)
Med Ball Throw 3x8
Zig Zags x10 3 x Front Back 2 x Left Right

Rim Jump till drop in height
Set 1 6
Set 2 7
Set 3 8
Set 4 8

Weighted Explosive with 20lbs medicine ball 3x8

Sprint x 4

140122 Jump Manual Day 9/14 Core & Upper
Leg Raise
Set 1 20 Explo till slow
Set 2 16 Explo till slow
Set 3 15 Explo till slow
Set 4 21 Steady till Failure
Set 5 10 Steady till Failure

Plank  Front Left Right 1 min x 4

Uppward Arm Thurst
Set 1 14lbs 20 Explo till slow
Set 2 8lbs 20 Explo till slow
Set 3 8lbs 20 Explo till slow
Set 4 8lbs 20 Explo till slow
Set 5 14lbs 20


January 22, 2014, 11:38:15 pm - Hidden. Show this post.
« Last Edit: January 23, 2014, 10:37:05 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 #368 on: January 27, 2014, 03:55:39 am »
-2
140123 Jump Manual Day 10/14 Reactive
Standstill leap 2x6
Drop Step heel thrust 3x6
Chair Touch 3 x6

140124 Jump Manual Day 11/14 Strength
Explosive Squat
45   8   Warm
135   8   Warm
223   3   Warm
293   5   Set 1
273   6   Set 2
253   6   Set 3
233   8   Set 4 (Steady)
253   15   Set 5 (Steady to Fail)
223   6   Set 5A
203      Set 5B

Explosive Calf
240   8   Set 1
267   8   Set 2
294   8   Set 3
294   8   Set 4 (Steady)
294   14   Set 5 (Steady to Fail)
281   7   Set 5A
267   4   Set 5B

DeadLift
133   6   Warm
253   7   Set 1
223   8   Set 2
223   8   Set 3
185   8   Set 4 (Steady)
185   8   Set 5 (Steady to Fail)
165   8   Set 5A
145   5   Set 5B

Ham Curl
50   8   Set 1
50   8   Set 2
50   8   Set 3
50   6   Set 4 (Steady)
50   8   Set 5 (Steady to Fail)
40   6   Set 5A
30   6   Set 5B

In Place Lunges
30 1x6 each legs
40 2x6 each legs

Hang Clean
137 3x6 (all Catched)

Knee Drive with rubber bend (with chair rocket in between)
5x8



140125 Jump Manual Day 12/14 Full Rest
Sleep late at night, but sleep in the afternoon

140126 Jump Manual Day 13/14 Core  & Upper
Did it after wedding dinner at midnight.
Leg Raise
Set 1 x 17
Set 2 x 19
Set 3 x 20
Set 4 x 10 (slow)
Set 5 x 19

Plank Front Left Right
4 x 1 min
« Last Edit: January 27, 2014, 11:11:49 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 #369 on: January 27, 2014, 05:00:13 am »
+3
Thanks acole14 and entropy for the constructive feed back.  Thanks for the ebook link also.
I agree with what you guys suggested 100%.

I will definitely modified the program to something similar to what Acole14 suggested and see how things go from there. 

Good job implementing that advice scooby!

: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?

AGC

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Re: Scooby 2011 Journal
« Reply #370 on: January 27, 2014, 07:34:41 am »
+2
Scooby, you forgot the depth jumps. If you're going to constantly ignore advice, at least do it right.

scoobychau

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Re: Scooby 2011 Journal
« Reply #371 on: January 27, 2014, 11:25:03 pm »
0
hi acole14, Vag,
I only did Depth Jump once in the last 2 weeks, but 2 days with max effort jumping per week.  (I also think that... more depthjump should be included...)

And like suggested from, I am not able to do 85% 1rm explosively for any reps... so I lowered the weight for almost all the weight exercise for the sake of explosive speed.

I had just Completed the 14 days programs once, and I had just completed the hard strength day for the 3rd time yesterday.  I got to say, my body is adapting, muscle especially the calfs are less sore the next day.
(But I usually get extremely sore 48 hrs later).

Being a regular squatter and deadlifter, I am not sure if I got stronger with this 7 sets training method. Lifting less weight in a 6-8reps range, in a more explosive manner instead of driving toward 1rm all the time like before.


But I am certain that my Hamstring, Calf, inner core and abs is getting stronger. which I had not focus much in previous training.
Sleeping is still a problem.  Child is sick and always cough at night.. waking everyone ups..


140127 Jump Manual Day NA/14 Strength  (Pre Chinese Holiday I dont want to skip gym session)
Explosive Squat
45   8   Warm
133   5   Warm
223   5   Warm
273   6   Set 1 (Explosive)
273   6   Set 2 (Explosive)
273   6   Set 3 (Explosive)
253   8   Set 4 (Steady)
253   12   Set 5 (Steady to Fail)
243   6   Set 5A
223   6   Set 5B

Hang Clean
137 3x6 (all Caught)

Ham Curl
50   10   Set 1 (Explosive)
60   8   Set 2 (Explosive)
60   7   Set 3 (Explosive)
60   5   Set 4 (Steady)
50   12   Set 5 (Steady to Fail)
40   7   Set 5A (Steady to Fail)
30   7   Set 5B (Steady to Fail)

Explosive Calf
294   10   Set 1
294   9   Set 2
294   10  Set 3
294   11   Set 4 (Steady)
294   14   Set 5 (Steady to Fail)
281   10   Set 5A
267   7   Set 5B

In Place Lunges
40 1x6 each legs (Painful)
30 2x6 each legs

DeadLift
225   8   Set 1
225   8   Set 2
225   8   Set 3
236   8   Set 4 (Steady)
247   5   Set 5 (Steady to Fail)
225   2   Set 5A
205   1   Set 5B

Knee Drive with rubber bend (with chair rocket in between)
5x8

Finished all the above in 2 hrs. (It use to take me 3 hours when first trying..)
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 #372 on: March 26, 2014, 05:58:04 am »
0
Change of Job... Lost of Free gym..
Just Signed contract with new gym for the next 30 months.

Will resume training after almost a MONTH of no vert training.

 :raging:
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 #373 on: May 12, 2014, 04:42:14 am »
0
150510 Jacob Hiller’s jump technique webinar  Key Message

Not sure if any brother at adarq joined the web session by Jacob; it was Jackwood who notified me by his email-listing.

The whole sharing is nearly 1.5 hours long,  and I did wrote down some key point which I personally find interesting:


- Important to stretch the shoulder,  He suggest trainer to stretch the shoulder joint, so that arm swing can go back further and swing up harder.  Also try to elongate the arm by extending it upward.  An inch is a inch.

- Doing plyometric movement in between set of heavy explosive lifting. Jacob emphasis on adding in 1 or 2 reps of depth jump kind of exercise in between set of heavy lift (squat/deadlift) to keep the CNS in firing mode.

- Review your own jump pattern via video and identified your best Joint angle/range during a jump,  and adopt that angle in your squat.  In other words, no need to do parallel or ATF squat if following his Jumpmanual  routine.  (he insure us that ATG or parallel in useful in other expect, but not for his routine.

Those are the 3 key messages which is new or I had lost focus on.  Not sure what you guys think.
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)

Raptor

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Re: Scooby 2011 Journal
« Reply #374 on: May 12, 2014, 04:57:21 am »
+1
So if my one-leg jump has a knee bend of ~20 degrees, I should only train with 1/8 squats?! Great!