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Messages - AGC

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1126
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: August 12, 2012, 01:54:34 am »
Jumps at 10'

5 SVJs - best about 34.5''

5 DSVJs - best ~35''

4 DLRVJs - best 37''

4 SLRVJs - best 37''

<a href="http://www.youtube.com/watch?v=wq0trNgJvKQ" target="_blank">http://www.youtube.com/watch?v=wq0trNgJvKQ</a>

Highest SL point:



Reach standing directly under ring (looks pretty legit to me):



I got about the same for SVJ and DSVJ as last time, maybe 1cm or two higher on DS but not much. I still jump-stopped too much on DL but I think my speed improved and I got wrist on rim for 37''. SLs were average, I got 37ish all four times but just couldn't get my run-up right, then I was losing explosiveness and my knees were getting a bit sore so I stopped.

Overall not bad, but not great either. It's good that I'm consistently getting what was a PR jump a few months ago, but need to be still increasing height a bit more before I can start throwing down (prob need another 1-2'').  I think I might be reaching a plateau with my current strength level. I might need to get more strength to start getting higher. Not sure. Also, I'm a bit worried that the slight pain I get in my knees after a heavy jumps session might indicate that I have weak hamstrings. Or I could be completely wrong and I just need more practice on technique. I'm still such a noob at this lol, help me someone!  :D

Bonus: Probably going to embarrass myself with this. If you think my DL is bad now, check this attempt from end of last year. The ring is just over 3m. It was after a track session but still pretty horrible lol!

<a href="http://www.youtube.com/watch?v=uJQ2irnr3ro" target="_blank">http://www.youtube.com/watch?v=uJQ2irnr3ro</a>

1127
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: August 09, 2012, 09:46:26 pm »

1128
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: August 09, 2012, 06:14:33 am »
Quote from: vag on August 09, 2012, 06:07:23 am
Quote from: Kingfish on August 09, 2012, 05:59:25 am
^ relax


Really lol'd!

But Lance's rant is 100% justified imho...
I also see it as scooby's last chance for a reality check, final call!


Yep, harsh but true.

1129
Progress Journals & Experimental Routines / Re: on the toad to aesthetic greatness!
« on: August 09, 2012, 01:36:03 am »
Squats look better man, looks like you're going down the right toad!  :highfive:

1130
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: August 09, 2012, 01:24:48 am »
Week 3/3 - OFF week

Been foam rolling/stretching 2x a day, played game of basketball few days ago but not intense or anything.

Gym - STIM session:

Depth jumps@24'': 2x5

REA squat: 3x4@60kgs

Half-squat: 1x4@110kgs (warmup), 2x3@170kgs, 1x3@175kgs

I added in some REA squats for a change just to see how it felt, not enough volume to really fatigue me though. Got that good feeling in my legs :)

1131
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: August 09, 2012, 12:34:38 am »
Quote from: scoobychau on August 08, 2012, 10:48:25 pm
Quote from: acole14 on August 07, 2012, 11:24:32 pm
Your joints are probably in pain because you're doing the plyos wrong. Has your form improved on depth drops since your last video? 36'' is pretty high. Also, like I said in my last post, you need adequate recovery time and playing 3 21pt full-court games sounds like too much activity for a rest day. Don't skip on your stretching and foam rolling either, I've learned they're really good for recovery and being able to get the next session in at the required intensity level.

One question, are you still squatting while doing BoingVert? You don't seem to be doing any leg strength work apart from BW pistol squats which seems insane.

Thanks for visiting, i was doing depth jump forward and landing in jump readying position.  Actually 24 hrs post work out, my joint felt ok, it is my over all muscle soreness that got me.

I am suppose to have League game tonight, i will Skip it.. and rest good preparing for heavy duty depth jump session tomorrow (firday)
This phs only require 2 heavy duty shock intensive training per week.

And i stopped squatting since i started boing exercise....I did want to get back to it..but i do not have enough time...or rest...

For a few moment I did want to squat like once a week for condition sake, but some of the vertical trainer said I have enough strength, lets focus 100% in reactive strength for now...

Nov 10 is my dead line, I really want to focus in vert improvement...i think i will limit myself to 1 ball session per week...

If you're really sore still after doing that type of exercise for awhile, it probably means you're not recovering enough (which is obvious) or not eating well (not sure what your diet is like). If you want to be able to finish BoingVert properly (can't believe I'm saying that lol), you definitely need to improve your recovery aspect. I would try to foam roll/stretch for 10-15 minutes at least before you go to bed if possible, it'll help a bit, and if you're serious about dunking in a few months, consider giving basketball a rest, or only playing when you feel it won't affect your training. Really train like an athlete rather than a basketball player doing vert training part-time.

...Although I really think you could take the things you like from BoingVert and just add them to what you were doing before you started it. You were making some good gains!  :huh:

1132
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: August 07, 2012, 11:24:32 pm »
Quote from: scoobychau on August 07, 2012, 11:04:45 pm
120807 1 hour of full court ball, tire like I am sick

My leg are tired from yesterday Boin routine.  But my friend need me to show up in this ball meet so i participate.
I encounter a super powerful low post player.  Not taller then me, probably heavier then me with a tummy. He is strong and powerful, me defending him is like defending a sumo wrestler trying to get him away from where he want to go.
When he got the ball, he is tough, he may not be able to get a basket, but the ball will not be tipped or slammed away.

I played like 3 21pts full court game, sit for 15 min and head home.   I feel so sick, all leg muscle is in pain, my back of the neck is tight and sore.  Went home, took a hot bath eat quick and go to bed.
Still have to play with baby for 30 min also before I fainted...

Have a hard time sleeping to, i feel like i caught a cold, all leg muscle and joint are in pain....
may be this is the post 24 hours after effect of extreme plymoteric ...

Hopefully this will not lower the effectiveness of my jump training...

Your joints are probably in pain because you're doing the plyos wrong. Has your form improved on depth drops since your last video? 36'' is pretty high. Also, like I said in my last post, you need adequate recovery time and playing 3 21pt full-court games sounds like too much activity for a rest day. Don't skip on your stretching and foam rolling either, I've learned they're really good for recovery and being able to get the next session in at the required intensity level.

One question, are you still squatting while doing BoingVert? You don't seem to be doing any leg strength work apart from BW pistol squats which seems insane.

1133
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: August 06, 2012, 11:23:25 pm »
Quote from: Mutumbo000 on August 06, 2012, 05:05:56 am
Completely agree with your rant. It's bullshit how stadiums try and make you pay for using their facilities. Most basketball stadiums around where I live you can get in for free though and find a spare court (I live 2 mins drive from Sturt stadium it's my local high school). But yeh I know of several other stadiums where you need to pay to play so I always just play outdoors.
With tracks in Adelaide they are extremely hard to find. The only times I've ever run on a proper track was at Santos back in high school every year for state days in little athletics and high school athletic days/state school athletic days. I did little athletics with this club called Flinders and every week we'd just train on an oval coz we didn't even have a track.




Yep it sucks. I know the obvious answer to my problems is "Why don't you just join a club?" but the simple reason is it's not worth the time and money it'd take to get what I want out of it (increased access to indoor rings or track) at the moment. Most of the time I find a way, would just be nice if it were simpler.

1134
Strength, Power, Reactivity, & Speed Discussion / Re: 100m final london olympics 2012
« on: August 06, 2012, 08:08:47 am »
Quote from: LBSS on August 06, 2012, 07:35:13 am
Quote from: acole14 on August 05, 2012, 09:05:15 pm
Yeah I've always liked Asafa and his running style. I really wanted him to sneak up and get bronze over Gatlin and Gay. Hopefully he can reload for the WCs next year, but I can't see him ever beating Bolt or Blake now. Blake is the only threat to Usain but he's still metres away from him when Bolt turns it on.

NO! USA NUMBER ONE!

Negged for that? Ouch!

1135
Strength, Power, Reactivity, & Speed Discussion / Re: 100m final london olympics 2012
« on: August 05, 2012, 09:05:15 pm »
Yeah I've always liked Asafa and his running style. I really wanted him to sneak up and get bronze over Gatlin and Gay. Hopefully he can reload for the WCs next year, but I can't see him ever beating Bolt or Blake now. Blake is the only threat to Usain but he's still metres away from him when Bolt turns it on.

1136
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: August 05, 2012, 03:10:25 am »
Jumps 2:

I tried to find an indoor court that isn't packed today, get to the place and they say some soccer club has just booked all the courts 5 mins before I walked in so that's that. I really hate the club-dominated aspect of local sports in Melboure/Australia sometimes. If you're not in a club (forking out hundreds of dollars a year) you can almost forget about using any good facilities without paying serious $$ to book courts (the place I went to today is ~$75-100/hour to book). Sometimes you can get lucky (like I have been with my jumps test sessions lately), but they really hate you playing casually and not booking. Most places are getting rid of casual shooting and you have to book if you want to use the courts. It's the same with the track I run at as well, after 3pm it's taken over by the athletics club there even if they have just a few runners going around. Sport shouldn't be so prohibitively expensive. It's probably why we're doing so badly at the Olympics at the moment haha.
:rant:  --> rant over

It was raining most of the day but I didn't want to skip a session, so I found this piece of crap ring in a park somewhere and did about 10 SVJs and 6-8 DSVJs (way too wet for RVJs). I also went for a 15 mintue jog so it wasn't completely wasted.

1137
Progress Journals & Experimental Routines / Re: [x] 5 x 255 x 3
« on: August 04, 2012, 12:19:27 am »
Just telling you what I'm seeing man, don't squat if your back is such a big deal.

1138
Progress Journals & Experimental Routines / Re: [x] 5 x 255 x 3
« on: August 03, 2012, 12:05:55 am »
Your back looks a bit rounded to me. You might need to keep your spine more vertical and sit back a bit.

1139
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: August 02, 2012, 11:39:42 pm »
Jumps (all max effort):

4 SVJs - 32-33''ish

6 DSVJs - bit higher than SVJs

4 DLRVJs - 35''ish

3 SLRVJs - 35''ish

Usually on Fridays the courts I go to at lunch are completely empty. Today they were packed before I even got there. So I had to play pick-up between jumps unfortunately which drained me a bit, but still got some good ones in after that.

1140
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: August 02, 2012, 08:25:22 pm »
Quote from: LBSS on August 02, 2012, 10:27:31 am
man your gym has some girly kettlebells. i think ours go up to at least 50kg.

Yeah it's a uni gym full of average bros wanting to get huge but never getting anywhere doing bench, heavy DLs with shit form and bicep curls to failure. The KBs aren't used often lol. It can be pretty annoying for vert training exercises. No spot to do oly lifts properly and doing depth jumps is always an eternal struggle.

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