Yea, he literally broke a goal against us in high school on a fast break...while hurdling our back up point guard lol! He's always had serious bounce but its on another level since he graduated.
He had low 40s in high school and its obviously higher now, he's closer to 6'3" though from playing against him. Hell, Bearden listed him at 6'4" his senior year when we we're at their place.
So i'll once again pack almost a weeks worth into one post.
Monday June 9 2014
BW at 180 still. had decent energy, love squat day for some reason.
Dynamice warmup/handful of jumps
Squats: (warmup/b=120 bands) 135x5, 225x5b, 275x1b, 325x1b. (sets) 275x5b, 275x5b, 275x5b, 225x8b. Depth is getting much better on my squats, mobility work and actively seeking to go ATG is helping it would seem. Does make the squat less explosive than before but I will regain speed before adding weight. As is set 3 is a little grindy on rep 4 and 5. Backoffs are almost a jump squat even with the bands so no issues there.
Calf raise on leg press (paused reps): 500lbs: x12, x12, x12. Reps are getting easier, starting to regain strength on these. few more sessions and weight will increase.
Hypers: 45lbs: x12, x12, x10. ughh.
Step ups as a finisher with 55lb DBs. 3 sets til "fatigue". Did left leg first as the right seems stronger, fatigued left leg and matched reps for right.
Added some heavier core work.
--------------------------------------------
Tuesday
Planned to have a skills session but got a text that there was going to be an open run later that night....went to the open run. Good competition because a lot of guys are back from college for the summer and the local Pro-Am kicks off next Monday (we had 8 current or just graduated college players show up). Played for about two hours and my team won 4 out of 5 so not bad. put a NASTY cross on the GSU Freshman of the Year (I won't lie though Devin got me back on a sick stepback later lol) but blew a wide open dunk. I had a opportunity to attempt a dunk off one step later but it was a close game so I just laid it over the rim. Oh well, was great competition and a good workout.
-------------------------------------------
Wednesday
Usually I rest on Wed but with everyone in town I went out and ran some games again. Got my dunk this time. Rammed a baseline one hander before a 6'7" dude could rotate over. Felt awesome. But with so many big guys clogging the lane I mostly rained J's all night and dropped dimes. Some guy got absolutely posterized when a local college kid put back a miss. Kids ok at ball, but a FREAK athlete. He's 6'2 and can literally see eye to eye with the rim. STUPID BOUNCE.
-----------------------------------------
Thursday
Combined Tuesdays back/bicep work with chest and tricep I normally do on Thursday. Arms and back are mush but i shot around for a half hour anyway with expected results. Suck. lol!
-----------------------------------------
Friday June 13 2014
BW: Back at 180. It dipped to 176 mid day on Wed so I'm headed in the right direction, baby steps.
Dynamic warmup/jumps
Deadlift: (warmup) 135x5, 225x5, 275x1, 325x1 (sets) 275x5, 275x5, 275x5, 225x8. Bar speed is improving on the sets, grip is still lacking. 3rd set required a quick reset after rep 3 due to failing grip. the 325 top rep seemed very easy, not sure if form or strength is reason, probably a combination.
Seated calf raises: 100lbs: x12, x12, 12. Adding weight next session. Much improved from last time.
ham curls: 120lbs: x12, x12, x12. #rd set was a little tough but managed well enough. Time to add weight.
Glute thrusts as a finisher was fun. 3 sets til minimal fatigue. Will play around with some light weight hang cleans next time to help train triple extension.
---------------------------------------
Unrelated (since I wasn't drafted Not really, my I never even entered lol) but as I mentioned the Local Pro-Am is kicking off on Monday and a few friends that I hoop with a lot are playing in it (Devin, Ryan, Woods) as well as Michael Blue (TFB/Dunkademics/etc) so I'm probably going to go see a few games. Hopefully Michael does something ridiculous!
EDIT:
Some footage for Michael in case anyone doesn't know who he is....
Interesting. I mean...if I see a ball at the rim in a game my body just reacts. Sometimes its SL, sometimes DL, but ALWAYS higher than anything in training. Hell, I've almost hit my elbow on the rim grabbing rebounds off two feet before and I missed an oop last year off the back iron with both hands that I realized was off one foot after I landed. I can barely dunk one handed off one foot!
My best guess is this: any movement done without thought will be better. Its like an instinct. Your body reacts the way it should without your brain intervening and planning something out. Thats why training your jump is so important as well. Make it second nature so stuff like I mentioned above happens more often.
As far as the balance for a DL plant, idk, I haven't studied enough to make an educated guess. Experience tells me its different from a SL jump in my case but not sure how much. I'll make mental notes next session and start logging them, see if I find any correlations.
I agree with that, yes, but just because its more genetically limited doesn't mean it wouldn't help. I mean, if you never train it it's obviously nowhere near your genetic potential or limit. So I still say you stand to gain a bit.
Thats just counterintuitive in my mind. You say you lack reactivity so you avoid doing things that can help your weakness? I think you'd see more gains by attacking your weaknesses over trying to cover them up with your strengths. I'm not saying neglect working on your strengths (which is strength in your case) but by pulling your weaknesses up you become a more well rounded athlete.
Like in this vid. At the end it shows Geralds run up pretty well. He keeps his back straight/chest up, and has full extension the split second his foot comes into the plant. Only way his differs from mine (besides the end result lol) is he has a hybrid plant step. Its not a jump stop like JusFly but its not a step like mine.
Yea, there are a lot of cues. I usually stay cnetered/chest up and have good approach speed so this was one of those other pieces to the puzzle. I do know that putting it all together feels VERY different than a 'normal' jump. It feels so explosive.
My ideal runup I'd say is 3-4 steps with increasing speed, long plant step keeping chest/head up, and having full triple extension as soon as my left foot touches on the plant (RL plant). When I do those things perfectly it always translates to a good jump.
Oh, also, while I'm doing some rare thinking here (lolol). In training, say box jumps (standing, no runup) there is a noticeable positive correlation when I focus on ankle extension. Probably to the tune of 3-4".
Well, currently its shitty in both. Before the achilles injury it was very second nature on DL jumps, probably from repetition. I never really worked on SL jumps then though so I didn't pay much attention.
Now, I am working on it during SL jumps as well but it definitely isn't as prominent as the DL jumps.
Funny thing I will mention though is most of my in game jumps are off one foot and I will occasionally get wayyyy up off one leg. Usually when I react to a situation versus knowing something is about to happen. So I can jump SL in games for rebounds, blocks, etc, but I can't in practice/training. Another thing is my plant speed in games is substantially higher than training in any form; SL or DL which reinforces my previous statement of this being a post injury mental hurdle I think....
Went and shot for 2 hours. Not a workout just getting shots up and blood flowing. Played some 3v3 for a few games but it wasn't competitive, just light fun. Going to stretch now.
Show Posts
I had a opportunity to attempt a dunk off one step later but it was a close game so I just laid it over the rim. Oh well, was great competition and a good workout.
Not really, my I never even entered lol) but as I mentioned the Local Pro-Am is kicking off on Monday and a few friends that I hoop with a lot are playing in it (Devin, Ryan, Woods) as well as Michael Blue (TFB/Dunkademics/etc) so I'm probably going to go see a few games. Hopefully Michael does something ridiculous!