Author Topic: Scooby 2011 Journal  (Read 363347 times)

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scoobychau

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Re: Scooby 2011 Journal
« Reply #375 on: May 12, 2014, 05:18:54 am »
0
Long time no update... but in fact. I still train for vert twice a weeks at least... still on the jump manual..
some time I will adpot the 3Rm 2rm 1rm routine, some time i will just follow the book and go 5set of 8 reps.

Here is my log all in one go.
140402 First time working out in new public gym

Squat
85   5reps Warm
135   4reps Warm
185   3reps Warm
225   5reps Warm
295   6reps Set 1
275   6reps Set 2
265   6reps Set 3
225   12reps Set 4
225   15reps Set 5 (Squat till drop)
205   6reps Set A
185   5reps Set b

Calf Raise on Leg Press
225 x8 warm
315 x8 warm
405 x8 set 1
475 x8 set 2 and 3
405 x8 set 4
405 x14 set 5
385 x8  set A
365 x8 set B


dead lift
135   6   1set Warm
205   6   1set warm
255   8   X 5 set Working
225   8   1set A
205   6   1set B

Ham Curl machine
110 x8 sets 1 to 3
110 x5 set 4
105 x8 set 5
90 x6   set a
80 x 5 set b

Inplace Lunge
50lbs dumbell 6 3 set

hang clean
145 6x3set

Knee drive in the air
8x4


140404 Core
Leg raise 
explosive 25, 29, 23
slow 16, 16

Plank 1:10  4 set 3 sides

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 #376 on: May 12, 2014, 05:19:37 am »
0
So if my one-leg jump has a knee bend of ~20 degrees, I should only train with 1/8 squats?! Great!

while he is talking about that, he was referring 2 leg jumping, thanks for pointing that out.
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 #377 on: May 12, 2014, 05:29:48 am »
0
140407 Core
Leg Raise
25,25,26,20
Plank
1:10 min  1 set of 3 side  (LAZY Fark)

140409 Strength
Squat      
45   8   
115   6   
135   6   
205   4   
255   8   2 set
265   8   
255   8   
275   8   
255   6   A
235   6   B
      
Clean      
165   4.5   
145   6   3 set
      
Calf      
360   8   
410   8   4 set
430   8   1 set
410   8   A
390   8   B
      
Dead Lift      
135   6   
255   8   3 set
225   8   1set
205   8   A
185   8   B
      
Ham Curl      
120   8   1
130   8   2
140   8   3
130   8   4
130   8   5
120   6   A
110   7   B
      
Lunge      
50dumbell    6   3set
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 #378 on: May 12, 2014, 05:32:53 am »
0
So if my one-leg jump has a knee bend of ~20 degrees, I should only train with 1/8 squats?! Great!

while he is talking about that, he was referring 2 leg jumping, thanks for pointing that out.

Great timing, we were just having a discussion about half squats

scoobychau

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Re: Scooby 2011 Journal
« Reply #379 on: May 12, 2014, 05:43:14 am »
0
140411 Core
Leg raise
Fast
25,30,30
slow
12,16

Plank 1:10 x4 3sides

Since I Joined outside gym Every sunday is 1.5 hours of Plyo, no log is included.

140416 Strength with the 3 2 1 2 3 squat reps routine
Squat / Rep
95   8   
135   6   warm
205   4   warm
275   5   warm
325   3   
345   2   
375   1   
345   1.5   
275   3   
230   8   
210   6   
190   5   

Hang Clean
165 5  no catch
135 6 2set catch

Calf on leg press
430 8 2 set
480 8 7 set

Deadlift
135 6 warm
185 6 warm
235 8 5set (woking set)
185 6 2set (AB)

Ham Curl
140 8
140 7
130 8
130 8
130 7.5
120 3.5
110 3

Lunge
50 dumbell 6  4set

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 #380 on: May 12, 2014, 06:05:13 am »
0
140423 Stregnth
Squat 32123 routine      
135   6   
155   4   
205   4   
225   8   
255   4   
315   3   
340   fail   
335   2   
345   1   
335   2   
315   3   
      
Clean      
95   4   
125   6   
135   6   3set
      
Ham      
40   8   2set
45   8   
50   2 fail   
45   6   
45   7   
40   5   a
30   4   b
      
Calf      
450   5   
450   8   7set
      
Lunge      
50dumb    6   3set
      
Deadlift      
135   6   
185   5   
235   8   5set
215   6   
195   6   
      
Knee Drive in the air 8reps x4set      


140427 Sunday Plyo

140430 Strength
Squat      
45   warm   
135   warm   
205   warm   
225   warm   
275   4   
315   3   
365   1   
405   fail   
315   3   2set
315   4   
      
Calf      
430   10   7set
      
Ham curl      
140   8   
140   7   
130   8 5set   
      
Dead Lift      
135   7   
205   5   
225   4   
275   6   3set
      
Lunge      
55dumbell   6   3set
      
Clean      
145   6   3set



140404 SKIPPEEEEDDDDDD PLYO DAY  Gym Partner Knee is busted.
And it was raining all day... i am too lazy to go to cover park to jump... BAD EXCUSE
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 #381 on: June 04, 2014, 05:09:17 am »
+1
Still doing twice session a week.
Wednesday strength
Sunday Plyo.

No improvement in vert.

Did vert test today, feel very slow, stiff neck... tried to increase speed during approach and seems to improve slightly.

Will have to review and compare my jump approach with this guy.
https://www.youtube.com/watch?v=Wb2oDqZi9NQ
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 #382 on: June 11, 2014, 06:29:44 am »
0
Slight pain on the left foot still, Skipped a plyometric session last Sunday... probably will skip one more this weekend

Test vert slightly at lunch today:
https://vimeo.com/97911105

my vert... decreased....
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 #383 on: June 18, 2014, 06:01:18 am »
0
140618 Skipped Jump manual plyo day for 2 weeks... and probably longer..

Had not skip any strength day, but I had been decreasing the weight of my lift considerable for the sake of explosiveness...
want to lift as explosive as possible and avoid any grinding.. especially in the deadlift and squat.

resumed lunch basket were I am able to resume my approach jump daily... may be  2 set of 6 jumps  at most.. but my Metatarsalgia Pain still remain...

especially after max effort jump attempt.. the pain appear... and die down soon after..

My vert decreased... since I changed job but seems like after i resume max effort approach jump practice... my vert had increased slightly again.. ( at least it feel like so)
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 #384 on: June 18, 2014, 06:50:40 am »
+2
What does "decreasing the weight" mean? What reps/sets at what 1RM percentage?
Post lift numbers and sets. Post all workouts.
As acole wisely said, your tendency to screw-up is ultra high so we need to be having a close look to what you do.
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 #385 on: June 19, 2014, 06:27:47 am »
0
What does "decreasing the weight" mean? What reps/sets at what 1RM percentage?
Post lift numbers and sets. Post all workouts.
As acole wisely said, your tendency to screw-up is ultra high so we need to be having a close look to what you do.

Thanks Vag.. i will spend some good quality time updating all my number tomorrow morning.
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 #386 on: June 27, 2014, 11:49:32 pm »
0
Re-Updating Workout State after Server down
150509   Jump Manual Strength Session (Still lifting heavy)   
Squat      
95   1x7   
115   1x7   
135   1x6   
185   1x4   
225   1x4   
275   2x6   
275   1x4   
275   1x6   
275   1x4   slow set
245   1x6   slow set
225   1x6   slow set
      
HangClean      
135   1x6   
155   2x6   
      
Hamcurl      
140   4x8   good explosive
140   1x7   Slow set
130   1x4   Slow set
110   1x6   Slow set
      
Calf on Leg Press machine      
450   5x8   
360   1x12   slow set
      
inplace Lounge with dumbell      
55   3x6   
      
Deadlift      
135   1x6   
225   1x8   
275   2x8   
      
Knee Kick to chest      
4x8      

160512 Core day   
Leg riase 5 set explosive   
Plank 4 Left right Front   
   
150511   Jump Plyo day
1.5 hr    

160514   Jump Manual Strength Session (still lifting heavy)   
Squat      
45   1x8   
95   1x5   
135   1x4   
185   1x4   
225   1x4   
275   1x3   
285   1x6   Slow Set
275   1x6   quarter
275   3x6   parallel

245   1x6   Slow Set
225   1x6   Slow Set
      
Calf on leg press machine      
180   1x8   
360   1x6   
460   7x8   
      
DeadLift      
95   1x6   
185   1x4   
285   2x8   
285   1x6   
285   2x4   

255   1x2 ,1x3   
      
Hamcurl      
145   1x8   
145   1x7   
145   1x5.5   
140   1x6   
140   1x4.5   
130   1x4.5   slow
120   1x3.5   slow
      
inplace Lounge with dumbell      
60   3x6   
      
Hang Clean      
135   3x6   
      
      
Knee Kick to chest      
4x8      
      
metatarsals Pain on top of foot, No more plyometric for a coming 3 weeks or so


the sore pain is at point A (top of my foot connecting to 2nd toe...
and at point C is where i had developed some hard thick skin...

back in the days i had some electric shock nerve pain at the left leg..., it was like half a year ago at least...
it was at that time that my toe have slight sore pain... seen the doctor... and it said.. i should just rest it out.


recently the pain get a bit annoying and more serious.. and now even my right leg have similar pain at the same toe.

any vertical trainer have similar experience?  is rest the only thing i can do?

I discovered When i try to flex all the toe upward toward my shin, my 2nd toe.. is the only toe that wont flex up as much as the other toe.....  :uhhhfacepalm:

in terms of high impact exercise, i only do a 1.5 hr plyometric session... per week...
      
150521   Jump Manual Strength Session   (starting to Lift light but focus on Explosive
Squat      
45   1x8   
135   1x5   
185   1x5   
225   1x8   
245   1x8   
245   1x6   
225   1x8   

205   1x8   
185   1x8   
      
HangClean      
145   3x6   
      
Calf on Leg Press machine      
360   1x8   
480   6x8   
      
inplace Lounge with dumbell      
65   3x6   
      
Hamcurl      
150   2x8    
150   1x7   
145   1x7   
130   1x7   Slow Set
120   1x7   Slow Set
      
Deadlift      
95   1x7   
185   1x7   
275   2x8   
      
Knee Kick to chest      
4x8      


Started to do 1 or 2 reps of Stand Still vertical jump inbetween heavy lifting as suggested by jump manual to keep the CNS high and no Grinding  lift      

160526   Jump Manual Strength Session (Continue to go light and explosive   
Squat      
45   NA   
95   1x4   
135   3x8   Explosive
185   1x8   
185   1x6
   
135   1x7   Slow Set
95   1x8   Slow Set
      
Calf on leg press machine      
430   1x8   
520   1x8   
570   4x8   inward/outward
      
DeadLift      
135   1x8   
225   1x8   
275   2x8   
275   1x7   

225   1x5   
225   3x4   
      
Hamcurl      
150   1x8   
150   1x6   
140   1x8   
135   1x7   
135   1x6   Slow Set
120   1x5   Slow Set
110   1x6   Slow Set
      
inplace Lounge with dumbell      
70   3x6   OVERKILL
      
Hang Clean      
145   3x6   
      
Knee Kick to chest      
4x8      
      
      
140604   Jump Manual Strength Session (Even Deadlift is lowered in weight)   
Squat      
185   1x5   
205   1x6   
225   5x8   
      
HangClean      
155   3x6   
      
Hamcurl      
140   1x8   
145   1x8   
140   3x8   
140   1x4    
      
Calf on Leg Press machine      
360   2x8   tough
480   3x8   
      Slow Set
inplace Lounge with dumbell      
45   3x6   
      inward/outward
Deadlift      
135   2x7   
205   1x8   
245   3x8   
      
Knee Kick to chest      
4x8      
      
140612   Jump Manual Strength Session   
Squat      
45   1x8   
95   1x6   
135   1x4   
185   1x4   
205   1x8   explosive
225   2x8   
225   1x6   
225   1x5   
225   1x8   Slow Set

205   1x5   Slow Set
185   1x5   Slow Set
      
Calf on leg press machine      
250   1x10   
340   1x8   
430   5x8   
      
DeadLift      
135   1x6   
185   1x6   
225   1x8   
225   4x8   Explosive
      
Hamcurl      
145   1x8   
140   1x8   
135   1x8   
130   1x8   
130   1x4.5   slow
      
inplace Lounge with dumbell      
50   3x6   
      
140618   Jump Manual Strength Session   
Squat      
155   2x8   
175   1x5   Explosive
225   1x8   Explosive
245   1x7   
225   1x7   
225   2x8   Good
225   1x7   Slow Set
205   1x10   Slow Set
      
HangClean      
165   1x6   ok
   1x4.5   
   1x(3+3)   
      
Calf on Leg Press machine      
270   1x10   
430   1x8   
480   5x8   Inward/outward
      
inplace Lounge with dumbell      
50   3x6   
      
Hamcurl      
150   4x8   Seems like the only thing improving
130   2x8    
      
Deadlift      
135   1x6   
225   1x8   
265   1x8   not fully down
225   4x8   
      
Knee Kick to chest      
4x8      

========================
Resumed lunch basket whenever there is no rain on weekdays (did it for a few weeks already):
Routine as follow:
- Foul Shot x 10 

- Base line to Foul line 1 2 steps catch and shoot:
Inside pivot x 10 each side

- Max effort jump x 6

- Base line to Foul line 1 2 steps catch and shoot:
Outside pivot x 10 each side

- Max effort jump x 6

- Base line to Foul line 1 2 steps catch fake shoot, cross step drive in for layup:
inside/ Outside pivot alternation x 10 each side

- Max effort jump x 6
=============================

Vert is Sad when i first started lunch basket,  I guess i had my peak during my honey moon when i was leaving my ex-company, focusing in vert training hard. Since I had started my new job and new member arrived in family, I had stopped weekly basketball training but keeping up with the weekly jump manual plyo every sunday morning (talk about discipline, lucky I have a crazy partner who is willing to do it with me).  To make it worse, the foot pain caused me to stop weekly Jump manual plyo...for 3 weeks or so....

Luckily, not sure if it is run up approach improved or watever reason, my vert is coming back slightly, and i am pretty sure this rim is higher then 10'...
For Record:

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 #387 on: June 27, 2014, 11:59:45 pm »
0
Slight pain on the left foot still, Skipped a plyometric session last Sunday... probably will skip one more this weekend

Test vert slightly at lunch today:
Video->

https://vimeo.com/97911105

my vert... decreased.... officially  :-[

As stated in my previous long update, vert decreased, and i was seeking help from pal in adarq.org.  Raptor, that dude who constantly make fun of me for pass decade decide to help me out.  :highfive:
I never blame him as I totally know where his "I already gave u up" feeling came from.  Still the same scooby as I am, willing to try and always keep my learning hat on.... I had decided to follow his suggestion.
(After all, I had been on jump manual (A by weekly routine) for more than 6 months, time to try some new things i suppose)

Raptor and I sort of confirmed I am Quad dominated after I described my optimum Depth Jump height test experience. He is suggesting me to train my glute and learn how to activate it more during jump.  I call the following "Raptor Working on Your Glute Routine" :)

Yes, the depth jump should be quick but the general consensus for 2-leg jumpers is that that comes second to the height attained. So the height you get on them should be the primary concern, and the quickness of the jump should come into a close 2nd place.

But considering what you're describing, you sound like you got more and more and more quad dominant as time went by. That's not necessarily bad news (a lot of the great dunkers are kind of quad dominant, even Derrick Rose was very quad dominant) but it's not good news either.

A different approach for you to consider is to do a lot of hip dominant movements. If you choose to squat, go for a low bar squat. Also do posterior chain assistance work where the emphasis is on the hip extension part of the deal. Think glute-hams, hip thrusts, reverse hypers etc. If you have enough money, buy a kettlebell (say, a 24 kg one) and do KB swings daily in your home. Make sure they are hip dominant, basically a hip hinge swing, not a squat swing (or else you're defeating the purpose of the exercise itself).

In terms of plyometric work, I would go with hip dominant plyos. What are these? They are bounds. It doesn't have to be 1-leg bounds. For you as a two leg jumper, you could go with 2-leg bounds for length. Just do these. They are more hip dominant than depth jumps (which are quad+calf dominant) and will teach you over time to use the hips better.

After you get good at 2-leg bounds for length, you can alternate in between 2-leg bounds for length and 2-leg bounds for height. The hip potentiation you get from doing the bounds for length will carry over a bit in the 2-leg bounds for height.

Check this post out by Lance:

http://www.adarq.org/lancests-performance-blog/some-jump-plyo-explosive-strength-workouts/

So, if I were to personally train you, my program for you would be this:

2 strength days, 2 plyo days



Monday: Strength 1

Low bar squat: 3x5 (use a weight that makes the last rep of the last set difficult. the other reps should be medium-difficulty (definitely not slow grinders) - increase weight when the last rep of the last set is still pretty fast);

Hip thrust: 3x10 (use the same weight rules as for the squat);

Calf raises: 3x12 (same weight rules);



Tuesday: Plyo 1

Dynamic warm-up

50m accelerations x 3 (gradually build up speed in a relaxed manner, don't go all-out)

(Double leg bounds for length + Double leg bounds for quickness) x 3 x 20m - Do one set of bounds for length, then do a set of bounds for quickness (where the length is not that important, but the ground contact time is - so shorter bounds, but less time spent on the ground). Repeat this cluster 3 times. Rest as long as you need in between sets.

Donkey ankle bounces: 3x15

Stretch



Wednesday: Active rest - go play some ball, do some easy running, even try some jumps if you're fresh enough, BUT DON'T GET FATIGUED. Remember, it's REST day. So go and play around a bit but at the first sign (or even before) fatigue, go home and stretch and recover.



Thrusday: Strength 2

Deadlift: 3x5 (work up to a heavy set of leg-driven deadlifts (don't use your back to lift it, it won't help your athleticism) and then take 10 kg or so off the bar and do 2 more sets of 5);

Natural glute-ham raise: 3x6 (put a lot of padding under your knees (aerobic mats, spounges etc) and use as much assistance with the arms as needed);

Calf raises: 3x10 (use a heavier weight than on Monday, advance when the last rep of the last set is still fast, DON'T BOUNCE by the way - do them completely under control, slow eccentric, fast concentric, pause at the top and bottom);

Stretch



Friday: Plyo 2

Same as Plyo 1, except you measure your 2-leg bounds instead of doing them for 20 meters - you do 6 2-leg bounds for length (per set) and put a cone on the ground, and measure the distance. Note that distance and the next time you do Plyo 2 the next week measure the distance again and put that cone back there at your measured PR. Try to beat that PR as you advance through this program.

So you will do:

Dynamic warm-up

50m accelerations x 3;

(6 2-leg bounds for length + 20m 2-leg bounds for quickness) x 3;

Donkey ankle bounces: 3x15

Stretch



That's all.

If you do this, which is a much more hip dominant workout than what you've done over the years, you should see some improvements. You just gotta keep at it and believing in it. It also has a low enough volume (vs what you've been doing lately) to allow you to actually adapt to the stimulus instead of getting injured. In terms of stretching, stretch the quads and hip flexors daily, preferably a few times per day if you can. This will allow you, over time, to engage the hips better.

But if I see you say in 3 days that you're doing something else (assuming you agree to do what I layed out here in the first place) - then all my time spent to write this has been in vain.

Finally, every 4th week cut the strength work to 1 set instead of 3 for the squat and the deadlift, and for the plyo days go and try to dunk. I don't care what. Tennis balls, whatever. See if you made progress in your jumps.

As time goes by doing this program, you're going to get more specific and try to dunk more often (hopefully with a more hip-driven jump) while decreasing the amount of plyometric work (bounds).
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 #388 on: June 28, 2014, 12:03:25 am »
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140625 Raptor Working on Your Glute Strength 1
Cross posted
Yo raptor.. Quite sad the fourm went down and some messagse along with my LONG list of training update is gone in the journal session.

Anyway Just  did  my FIRST raptor suggested Routine yesterday for the first time.
I got to say, I had not done such short easy session for a long time ( consider the jump manual routine is LONG and heavy)

Try to Low bar squat for the first time... and woo.. my wrist hurt.  And the bar only moved lower/back 1 inches only.  It just happen my powerlifting old coach is at the gym also, and he gave me some tips on how to Low bar Squat.  He told me to Lean fwd more.. so the wrist will have less pressure...  I did find that the weight felt lighter when I squat in this new position.  Not sure if I did activate more Glute though.
Started light and did like 5 or 6 set (as i am trying to find working weight with this new form... testing around)


as for the Hip Thrust,  I did it with the Smith machine... as all the bench is fully occupied.  I started with just the bar... adding 20lbs.. and leading to using 45lbs Plus  to avoid Thrusting the bar up the track in the air.
Did like 5 or 6 sets with some testing bench position fooling around thrusting the bar up the sky... :trolldance:

Not many people do this exercise.. and even lesser people do it on the Smith machine... so I am getting some attention. as u see in the pic i post... I was on testing phs if u notice the 2x 10lb plate.



Although I am not Dead tire after this session, I did sweat quite a bit, and I did felt my muscle working.


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 #389 on: June 28, 2014, 12:07:15 am »
0
140627 Raptor Working on Your Glute Plyo 1
Skipped a day yesterday due to busy schedule... but whatever bullshxt reason is all excuse...  so today..

At 11:30 pm
i went to the park with rubber matt to do my plyo 1 session.

Doing the 50m acceleration felt great on my Adidas boost on the rubber mat,  Bouncy to the max. it really feel good, No max out speed as suggested.
(make me wonder y on earth i do those 1.5 hr plyo on concrete floor, Well I know why, caz the park is packed with kids usually.. it is 11:30pm now.. thats y I can use the park)

had not done 2 legged bound for near a year. and I sort of lost my touch.  I walked 20 big steps  to measure 20 M approximately.
For Distance, I bounded about 7 times, but the Landing is always choppy with a mini hop before i can take the next bound.  I felt my Knee is sore right after each set... (i never had this problem before... i am getting farking old may be...) 
For Speed, I bounded about 8 to 9 times for the same distance, and landing is much smoother as I did not go for extreme length..

Donkey Bounce is not new to me also, did it in BoinVert before... Not sure if i am doing it correctly.. as my phone is out of battery so i can not really video cap for review.

Finished everything in about 30 min. At 31C degree, I sweat like a mad... I am swill sweating 15 min after I finish shower...

Recap:
For some reason, I am still feeling I am using my QUAD to bound, especially when i felt my knee is sore... i am not sure if I activate the glute enough during my bound.
Donkey bounce is loud with clapping floor ankle strike, and i am doing it leaning on a bench on concrete floor... I hope it is ok.

Sweat like mad and a very easy training session... compare to before... isn't plyo session suppose to be EASY and keep u feel fresh Post workout?  um.. I hope this can take me to the next level.
« Last Edit: June 28, 2014, 12:10:39 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)