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Author Topic: Age vs VO2max  (Read 984534 times)

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vag

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Re: Age vs Vertical
« Reply #1155 on: August 15, 2011, 04:40:18 am »
0
15 August 2011

Weight in the morning : 181.9  :highfive: ,  :headbang:
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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?

Raptor

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Re: Age vs Vertical
« Reply #1156 on: August 15, 2011, 06:51:29 am »
0
Wow, 182 lbs.
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vag

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Re: Age vs Vertical
« Reply #1157 on: August 16, 2011, 03:29:55 pm »
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16 August 2011

Bodyweight@session : ~188 ,  :uhhhfacepalm:
Injuries/aches : none
Soreness : none

~1,5 hour of shooting around , random rim jumps and dunk attempts in there.
Was bloated , had a few unplanned beers this noon so they ruined my session. Not feeling explosive/springy , legs got tired soon too.
Best SVJ ~28.5'' , best RVJ ~32''.
As time passed jumps were getting better, managed to get a couple of 9'10'' dunks but decided not to push it too much to keep legs fresh for a better session.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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?

vag

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Re: Age vs Vertical
« Reply #1158 on: August 17, 2011, 06:01:55 pm »
0
17 August 2011

Bodyweight@session : ~186
Injuries/aches : none
Soreness : none

HANG JUMP SNATCH:
6x3@45lbs
-Very light load but that's all i have at home. Focused on jumping as much as possible.

EXPLOSIVE PARALLEL BOX PISTOL SQUATS:
10x2@BW+45lbs.
-Changed the way i do those from 1:1:1 to 2:0:1
So far i would lower normally , sit for 1 second at the box and explode up.
Now i lowered slow ( full control ) and tried to reverse and explode immediately at box contact.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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?

vag

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Re: Age vs Vertical
« Reply #1159 on: August 18, 2011, 02:58:34 pm »
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18 August 2011

Bodyweight@session : ~189.5 ,  too much water , net weight in the morning was 183.5 :uhhhfacepalm:
Injuries/aches : none
Soreness : none

Tried to get a ME jumps & dunks session but failed terribly.
Got up to 32'' on submax warmups but that was it.
At all ME jumps i couldn't get over 31'' , although 31'' was rather effortless.
Ball palming was awful too.
Tried to experiment dunking without palming the ball , yet another fail!
I didn't even manage to dunk 9'8'' one handed ( although i dunked it 2-handed off a dropstep , WTF? )

( :uhhhfacepalm: +  :pissed: ) x 1000
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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?

bedouindunker

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Re: Age vs Vertical
« Reply #1160 on: August 19, 2011, 11:41:57 am »
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vag... you cant jump high coz of... your becoming heavy?... cns is not amped up?


why the drop off in jumping performance?  coz this happens to me also...


one day... you jump effortless...  like hang on the rim with two hands... then the next day i cant even touch the rim man!


what is the explanation to this?
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vag

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Re: Age vs Vertical
« Reply #1161 on: August 19, 2011, 12:02:43 pm »
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Quote from: bedouindunker on August 19, 2011, 11:41:57 am
vag... you cant jump high coz of... your becoming heavy?... cns is not amped up?
why the drop off in jumping performance?  coz this happens to me also...
one day... you jump effortless...  like hang on the rim with two hands... then the next day i cant even touch the rim man!
what is the explanation to this?

There are many factors that can affect a jumping day:
Fatigue , soreness , CNS amp , useless weight ( water retention, glycogen, unreleased shit ) etc.
You can't really do much , only learn to 'read' those factors and kinda affect them.

So for last night my excuses were :
-not recovered from lifting previous night, muscles felt "stiff".
-bad bodyweight planing , too much carbs and water inside.
-no caffeine.

For a perfect jumping session you could:
-squat MSEM submax ( 80-85% ) 2 days before.
-plan your eating and shiting so when you go jump you are 'empty' of useless weight ( eat big previous day , eat light and may fibres the same day ).
-use stimulants to boost your CNS ( caffeine , taurine , creatine , NitricOxide supplements etc ).

General rule : don't freak out , if you squatted intense the previous day you probably won't jump as high, CNS and muscles are not recovered. If your legs are recovered and want to push your jumps , take a good shit , drink a strong coffee and a redbull 45 minutes before going to jump and that's all.
« Last Edit: August 19, 2011, 12:05:59 pm by vag »
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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?

bedouindunker

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Re: Age vs Vertical
« Reply #1162 on: August 19, 2011, 07:29:05 pm »
0



thats some golden stuff vag... thanks man... 
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vag

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Re: Age vs Vertical
« Reply #1163 on: August 20, 2011, 09:41:55 am »
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20 August 2011

Bodyweight@session : ~183.5 , there you go!
Injuries/aches : none
Soreness : none

ME jumps , 10' & 10'4'' rims

SVJ : ~28'' , steady
Dropsteps : average 32'' , got a couple 32.5''
DLRVJs : average 33'' , got a couple of 34''

SVJ was low , DLRVJ was great , got 33'' in almost all attempts.
So movement efficiency / reactive strength is probably better than ever but strength is going down ( both reasonable ).
Good starting point , time to get back to squatting.
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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?

vag

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Re: Age vs Vertical
« Reply #1164 on: August 22, 2011, 02:22:08 pm »
0
22 August 2011

Bodyweight@session : ~187
Injuries/aches : none
Soreness : none

Wanted to go to the gym but was too bored , feeling very weak and numb  :uhhhfacepalm:

Went to the park and shot around for ~1 hour ( mixed shooting - dribbling - layups - dunk attempts ).
Ball palming was a bit improved so dunking 9'10'' was rather easy again. Damn , feels so good to throw down at will!
Did a few rim jumps at the end of the session ( legs toasted )  , dropstep ~30'' - RVJ ~32''
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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?

vag

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Re: Age vs Vertical
« Reply #1165 on: August 26, 2011, 06:36:59 am »
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25 August 2011

Bodyweight@session : ~187.5
Injuries/aches : none
Soreness : none

Went to the park and shot around for ~1 hour ( mixed shooting - dribbling - layups - dunk attempts ).
Session went great considering no caffeine and bodyweight.
Both vert and dunking felt improved. Also had that bouncy feeling,  storing/releasing energy at the plant was very effective.
-Threw in a few rim jumps at the middle of the session , got ~32'' dropstep and ~33.5'' RVJ , awesome!
-Tried to get fancy at 9'8'' but i can't , CNS shuts me down. I can only jump high enough to dunk it...
-Threw down a single leg 9'8'' dunk.
-Was able to grab 9'10'' rim after single leg layups ( legit off the dribble , no traveling ).
-Couple of hard misses on 9'10'' off dropstep.
-Some good power dunks on 9'10'', also my first ever 9'10'' off the backboard dunk , hard cockback lefty ,  :personal-record:
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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?

Raptor

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Re: Age vs Vertical
« Reply #1166 on: August 26, 2011, 06:44:41 am »
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Single leg dunk at 9'8 is not that bad... :P
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vag

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Re: Age vs Vertical
« Reply #1167 on: August 29, 2011, 03:00:59 pm »
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29 August 2011

Bodyweight@session : ~188.5
Injuries/aches : none
Soreness : none

Went to the park and shot around for ~1 hour ( mixed shooting - dribbling - layups - dunk attempts ).

AGAIN , palming / jumping / dunking was improved.

Max RVJ was only ~33'' but 32'' was absolutely effortless. SLRVJs somehow improved too , hitting base of fingers at 9'10'' layups now!

Was dunking 9'10'' very easy , decided to film a few attempts at the end with my mobile :

<a href="http://www.youtube.com/watch?v=o_4YR_a4AgQ" target="_blank">http://www.youtube.com/watch?v=o_4YR_a4AgQ</a>
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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?

Raptor

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Re: Age vs Vertical
« Reply #1168 on: August 29, 2011, 03:12:48 pm »
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You definitely look more reactive now, but that court looks post-apocaliptic.
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vag

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Re: Age vs Vertical
« Reply #1169 on: August 30, 2011, 04:26:12 am »
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Quote from: Raptor on August 29, 2011, 03:12:48 pm
You definitely look more reactive now, but that court looks post-apocaliptic.

Haha , yes , that court is the shit! It is the standard court i go, it is ~500m from my home.
Somehow it got even worse now because they painted the new post/3pt lines and they covered the graffitti on the walls and rim base with paint too, looks awful!
Feels awful too , cracked concrete , tons of dust , unbreakable rims. Too convenient to be able to go walking there though!  ;D
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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?
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