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Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« Last post by CoolColJ on January 12, 2023, 10:30:00 am »Thursday 12th January 2023
Overall mild aches from the ISOs.
Not the best of sleep lately, waking up after 5-6 hours, the diet is getting to me.
Had brain fog today, from low of carbs. Jumps and plyos were ok, but any BBall move was a chore.
Just have to ride it out till my body gets fat adapted
Got my Barbell Mate velocity tracker today.
Had a quick try of it by hooking it to my waist and doing a few pogos. Worked well.
It actually can measure your jump height, but it probably measures from the bottom of the dip phase to top.
I wanted to try it today at the court to measure a standing jump, but I forgot to bring a small weight plate to magnet attach it to so it doesn't fly off the ground....
You can use peak velocity to get jump height - https://strongbyscience.net/2017/09/20/using-tendo-units-measure-jump-height-physics-cheat-sheet/

The app has much more metrics than the other more expensive units - ROM, mean/peak velocity, acceleration, Force, and power
One thing I want to try is see how much peak force I exert on my 70% of 1RM squats vs heavier loads.
They say if you can exert 85% of your 1RM peak force at these lower %, you can train there and get stronger, without having to use heavier loads.
Low fatigue, while gaining strength, power and hypertrophy from sub-maximal sets of 65-75%, that is the dream
---
Waking mobility work and upper body stretches - brief
Soft tissue work on lower body.
Plyos, Jumps, and BBall practise, at WLC outdoor courts - Cycle 1, Week 6, day 3
Bodyweight with shoes - 88.3kg
general dynamic warmup
Split squat ISO on balls of foot, rear leg straight: - Actively pushing front leg into floor - 30 secs
Single leg stand x 30 secs
Calf raise bounces : heels off the floor - 2x15
1/4 squat bounces on balls of feet : - 2x15
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 10 mins
Plyos
Skips/hops - rotating sets for 3 rounds, 30 secs rest between each set
A) Low stiff pogos x 20
B) scissor skip/hop in a star pattern x 2
C) 10 speed hops, on/off a 6 inch step
Moved to a 6 inch step for the speed hops, up from 3 inches last week.
No achilles pain today on any move, just mild discomfort on the speed hops
Jumps - about 30 or so jumps of all types. single leg jump, Vertical, 1 step, 3 step and running jumps, in that order
Jumps up 2 inches from last few sessions, and back to my current best of an inch under the rim on the running jumps.
Especially my single leg jump, much better.
Lighter bodyweight, and less fatigue.
Might jump higher on Sunday with another 3 more days rest
Plyos
Bounding - 4x short distance
Depth Jumps - 10 secs rest between each rep, 2 mins rest - 20 inch x5, 18 inch 2x5
Quite shallow landings and able to match my standing vertical.
Last 2 sets against a backboard for a touch target
Rhythmic jumps: - As fast and high as possible with minimal knee bend - 2x10
Getting better
Jogging : - 1 min slow jog + Walk 1 min + 20sec Prime times, medium effort + 1.5 min walk - repeat for 18 mins
1/10 to 2/10 achilles tendon pain on jogs, but feet /ankles felt sore and tired from the plyos
-------
stretch
Overall mild aches from the ISOs.
Not the best of sleep lately, waking up after 5-6 hours, the diet is getting to me.
Had brain fog today, from low of carbs. Jumps and plyos were ok, but any BBall move was a chore.
Just have to ride it out till my body gets fat adapted
Got my Barbell Mate velocity tracker today.
Had a quick try of it by hooking it to my waist and doing a few pogos. Worked well.
It actually can measure your jump height, but it probably measures from the bottom of the dip phase to top.
I wanted to try it today at the court to measure a standing jump, but I forgot to bring a small weight plate to magnet attach it to so it doesn't fly off the ground....
You can use peak velocity to get jump height - https://strongbyscience.net/2017/09/20/using-tendo-units-measure-jump-height-physics-cheat-sheet/

The app has much more metrics than the other more expensive units - ROM, mean/peak velocity, acceleration, Force, and power
One thing I want to try is see how much peak force I exert on my 70% of 1RM squats vs heavier loads.
They say if you can exert 85% of your 1RM peak force at these lower %, you can train there and get stronger, without having to use heavier loads.
Low fatigue, while gaining strength, power and hypertrophy from sub-maximal sets of 65-75%, that is the dream
---
Waking mobility work and upper body stretches - brief
Soft tissue work on lower body.
Plyos, Jumps, and BBall practise, at WLC outdoor courts - Cycle 1, Week 6, day 3
Bodyweight with shoes - 88.3kg
general dynamic warmup
Split squat ISO on balls of foot, rear leg straight: - Actively pushing front leg into floor - 30 secs
Single leg stand x 30 secs
Calf raise bounces : heels off the floor - 2x15
1/4 squat bounces on balls of feet : - 2x15
Dribbling and ball control drills - 15 mins
Shoot around and practice moves - 10 mins
Plyos
Skips/hops - rotating sets for 3 rounds, 30 secs rest between each set
A) Low stiff pogos x 20
B) scissor skip/hop in a star pattern x 2
C) 10 speed hops, on/off a 6 inch step
Moved to a 6 inch step for the speed hops, up from 3 inches last week.
No achilles pain today on any move, just mild discomfort on the speed hops
Jumps - about 30 or so jumps of all types. single leg jump, Vertical, 1 step, 3 step and running jumps, in that order
Jumps up 2 inches from last few sessions, and back to my current best of an inch under the rim on the running jumps.
Especially my single leg jump, much better.
Lighter bodyweight, and less fatigue.
Might jump higher on Sunday with another 3 more days rest
Plyos
Bounding - 4x short distance
Depth Jumps - 10 secs rest between each rep, 2 mins rest - 20 inch x5, 18 inch 2x5
Quite shallow landings and able to match my standing vertical.
Last 2 sets against a backboard for a touch target
Rhythmic jumps: - As fast and high as possible with minimal knee bend - 2x10
Getting better
Jogging : - 1 min slow jog + Walk 1 min + 20sec Prime times, medium effort + 1.5 min walk - repeat for 18 mins
1/10 to 2/10 achilles tendon pain on jogs, but feet /ankles felt sore and tired from the plyos
-------
stretch