171116 W8 Max Effort Jump without ball with Coach A I am not getting higher... But i am getting high in a consistance manner. Before it may take 5 to 10 jumps for me to get high. Now i get high within 2 or 3 jumps and remain more or less the same for quite sometime. However, like i said... Not higher... Just mkre consistance only. https://youtu.be/kRXC0XhJoxU I almost died in this video...... I did not really worry at that time... But after i got home and thought about it at night in bed..... I started to get scare.... I almost ended my vertical training right there at 1:24
the water bottle with the stick is suppose to be a hurdle I just did not have enough time to complete it.. and i was testing if it is possible to stand it with that 900ml bottle ( it is still too heavy to carry) if i have 8 bottle (8poles for 4 hurdles)
as for the kneeing jump, i asked the same question to my coach saying. I am not doing it as fast/explosive as i want from the kneeing position. his respond was .... it does not matter. the key is After your LAND u Jump explosively...
so... i just left it with that.
but again... may be i should aim for this...instead.. since time is used anyway https://www.youtube.com/watch?v=KrLRjZpe6fc <a href="http://www.youtube.com/watch?v=KrLRjZpe6fc" target="_blank">http://www.youtube.com/watch?v=KrLRjZpe6fc</a>
171110 W7 Plyo Session removing depth jump This week Plyo session was changed with depth jump replaced with hurdle jump. i did: 1 rep = 4 hurdle jumps 4 set of 6 reps 4x6x4 = total of 4x24= 96 jumps https://www.youtube.com/watch?v=Qr3ksSTsFqI <a href="http://www.youtube.com/watch?v=Qr3ksSTsFqI" target="_blank">http://www.youtube.com/watch?v=Qr3ksSTsFqI</a>
I asked coach isn't that too much,, and he said... 6reps means 6 hurdles jumps But i only have 4 hurdles. .. so for my next week, i will need to do 5 set of 4 reps ( just 5 rounds in other word) Also... the water bottle is too heavy, and my rod is too long.. making it impossible to carry 8 bottle with 8 rod. (each rod is 180cm long.. which is an over kill.. i think i will just cut it down to may be 120cm...)
Seems like Coach asked me to do 2 reps only (each resp consisit of 4 jumps)
171114 Tuesday Lifting Session with Change I am suppose to lift on monday, but i was too tired from weekend traveling so i slept in. Decide to Lift on Tuesday instead... I might just have to make this change.. consider if i want to run with my girl M W F preparing for the next event.
Full/parallel squat with weekly added weight stopped. I could not even do 3x3 at the added weight last week any more. As i only did 2x2. Replacing with Quarter Squat at 360lbs. 3x3. Hip Thurst and Calf Raise continue to raise the weight.
Starting.. and running for 10 min at the mountain trail, and finally up the Budda stairs. We just hold hands.
171107 30min Weight lost Cardo I am pretty fucked from work. Really messy indeed. I have to run.. coach reminding me over and over again.. saying I am now on week 8 and my weight had not gone done at all. So i left the house at 945pm Hope this run can... Not just reduce my weight, But also Clear my mind and give me an good night of sleep. Coach reminder me over and over... I need to lose weight in order to jump higher. So no matter how tired or busy... Cardio is a must. For the record. May be is the lowered temperature, or becaz of the last crazy fast run I did with my girl; today run felt easy and good.. Did not turn on gps to track distance... But I felt good... At least my mind is clear during the run. And it seems like for the first time, I am finally mostly in aerobic state. (my arm HR monitor said so)
Thanks for the reply, especially the Cluster contrast thing, i will have to look into it.
171104 2km Running Hill race with my girl Having a running event on Sat morning, I decide to skip my W6 plyo and hope to do it on sat(after the run) or sunday) We trained well for this run, running 2km and 3 times a weeks and running up and down the stair at the track (10 x 40steps etc). I would say we are pretty well prepared. And target time was reached.
During the race, we blasted off right from the start along side with a bunch of teenage kid. There is really no time for us to slow down, 2 min in to the race, people started to slow down and we started to pass people. Still many kids infront of us, and for the first time, we are running up and down hill... We see kids dashing down hill with big step so fast...which we never train for and end up trying to go faster with big step holding hands. We see daddy runner being 3 meter ahead leaving their boy behind sprinting down hill only to end up landing face first sliding down for half a meter right before us. We end up have to hop to the side and go on with out looking back. But I did hear that dad ask him to get up and go on... Guess sliding on slippery sandy/stone down hill is better than rubbing against cement floor. I did hear the boy cry few sec later. Just brutal, I am glad that I did hold on to her.
The whole run felt like driving in a race track. So many things happening at once, no time to think, no time to slow down.. just run on. The only thing I did is the check the clock and encouraged my girl at 2min and 5 min mark (which is about our 1 lap and 2.5 lap times).
The end of the run require us to run up a High hill with 256 steps. We got stoned right off the start here... We started walking briefly and started losing our position... there is this boy who we passed before.... he blow by us here... and we try to get pass him again.. but we end up losing at about 200 stairs. We lost to him for about 20 sec at the end. Going down the stair is dangerous also... consider our leg is going soft already. (so going up 256 stairs in one go is... totally different than going up and down 10 flights of stair... we now know)
At the end, we got 3rd place. Falling behind 1st by 50sec. There are at least 2 times where I spotted 1st place in sight. But we just could not gain on him. My leg especially my calf was shaking for nearly 10 min after the run. However, my girl seems to be fine. The whole race lasted 14 min only. with avg pace at 6.5min/km .
It is weird, I thought I am fit, running at least once or twice per week. My calf has been activated with my FWD stride running always and also with the Dumbell calf raise I had been doing. But for some reason, My leg muscle is so sore the next day. I mean my Calf is sore....which should never happened. This Sprinting some how shocked my system.
I could not do Plyo after the event and i could not do it the next day. (so i now skipped my plyo session 2 weeks in a row)
141106 W7 Weight Session with Coach A My leg is sore. Glute, Calfe Quad and ham... all sore. But I still manage to complete today session. Start of Week 7 Keep increasing the weight... 345lbs only manage to do 2 reps. (3set of 2) (Suppose to do 3x3) 2965lbs Hip Thrust (4set of 6) 60lbs Single leg calf (4set of 6)
My body weight is not going down.. it go back to 186lbs Sunday night and 183lbs Monday Morning.
For god sake... get 1 dunk.... pls 1 hrs.. zero dunk. https://www.youtube.com/watch?v=hRu4k16iAzg <a href="http://www.youtube.com/watch?v=hRu4k16iAzg" target="_blank">http://www.youtube.com/watch?v=hRu4k16iAzg</a>
171030 W6 Weight Progress from W1 to W6 is listed at the end https://youtu.be/QVP20H7rFYs <a href="http://www.youtube.com/watch?v=QVP20H7rFYs" target="_blank">http://www.youtube.com/watch?v=QVP20H7rFYs</a>
So i feel very energetic after this session and cant wait to go jump... but tomorrow is cardio... so i need to wait a day...
171031 The next morning I sleep at 11pm but woke up from 2 to 3am..... before i can go back to sleep The next morning, i am unable to wake up at 630 and did not do my pre breakfast run. Guess i will have to run at lunch... Muscle pain appear 24 hrs later... Calf and quad and glute. May be this is a good thing, at least i dont need to wait for 48 hrs...
or may be i just have a weak mind. Wake up and go run... not wake up and go back to sleep. Dam it.
Your run ups are too frantic, and lack rhythm. Hence you don't get the best leverage to propel yourself higher with the strength that you have to work with. IE you're not getting the most bang for your buck!
I agree.. a month without jumping with the ball and this is what happen... i guessI lack the skill.. or memory with the ball.. doing more of it should help. look at those mini step right after the ball left my hand
Thanks adarq. And as usual. Video log for today 171026 max effort with ball https://youtu.be/iCyt0EhzNvw <a href="http://www.youtube.com/watch?v=iCyt0EhzNvw" target="_blank">http://www.youtube.com/watch?v=iCyt0EhzNvw</a>
141026 Rim 3 still no rim 2 pcs of cake I spent 1hr and 15 min at rim 3.... from stand still to 1 step to dribble up to self lob.
I COULD NOT land any dunk. I tried to jump with out ball and i got WAY over the rim, with the whole wrist. Clearly is my technique that is stopping me.
i did not want to leave the court.. caz i was sooo dam close... i was 15 min late. and i did not even go to shower.... after this session. What ended me... is when 2 little kid came to the court... and because all 4 court have kids.. they decide to leave... and i told the kid.. i am leaving u can have my court.
... so i left.
video in production.. will be ready tonight.
I am so angry... i could not land any dunk today...
coach is more focus on my jump with out ball... but i was more focus in making 1 dunk... Because it mean progress...
Coach keep telling me. 1.9 M world class high jumper weight below 170lbs, why am i weighting at 183lbs.
171025 Rest up Today is wed. Full rest as instructed. Monday was weight. Tuesday was 25 min cardio. I am still at 183lbs
Coach asked me to rest up and suggested me to do more cardio as weight control. Yet.. I am suppose to go test my "Jump" after resting.
So i rested today. No knee pain... No nothing. Will go to low rim no.3 tomorrow and try to dunk. I have not done drible up for months... But i had been jumping alot. Lets hope I can make a lob dunk.
A recap. The swimming event. I got 3rd place. Pushing my 53 sec per 50m to 41 sec. Some rhythmic technique i got, trained 4 time and did my best. Not knowing how to dive off from the block, I started my swim in water... Lol. And the first place is some dad who looke like a life guard.
However the 1km run with my girl a day after swimming event; she did very poor. She lost to this girl she beaten before. Becaz it is a family race, and I knew running with dad group is probably harder. So i told my girl to run with mom. End up the opponents ran with a fake mom (who happen to be a coach). And my girl lost completely by over 30secs. Opponent got 1st, we are not even in top 3.
I careless about the other girl cheated. I am just not happy that my girl is unable to preform her best and lost focus completely. I don't care who the kid parent's runner is. The kid still need to run in order to finish with a good time. We lost, not only becaz she ran faster. It is mainly because we ran poorly. There is good days and bad days. But i think, we will try this event One more time, this time i will resume running with my girl.
Ps. I read every single message posted here. Thanks for the advice and suggestion and time spent here. Like adarq said, less thinking... I will try my best to attempt dunking on rim 3.
Having quite a bit pressure in work... But i need to keep my fire up.
Video log from monday weight: https://youtu.be/uI6Wlw53gt4 <a href="http://www.youtube.com/watch?v=uI6Wlw53gt4" target="_blank">http://www.youtube.com/watch?v=uI6Wlw53gt4</a>
I edited the vid b4 sleep. Uploaded and when to sleep. Woke up 4am. And posted this oj adarq. Got to go back to sleep. Will read the comments tomorrow morning.
171019 1 hr swim with a Coach (my ex basketball teammate) Having a 50m free style swim relay with my gf this sat.
For this event, I had try to get back to swimming and trained a total of 4 times only. only 50M but it sure feel different than any of the hiit 100m Sprint i did.
is tough.. breathing wise... and i get out of breath easy. before today session, my best time is 53 sec.
coach gave me some tips few weeks back where i try to do myself. 3 kicks per stroke,, 6 stroke per breath.
the key is not to go AS FAST as possible, is all about rhythm rhythm rhythm .
once u get the rhythm right, u can go faster.. without rhythm ... there is no point.
(Interesting thing, the same was said by a female Running coach. (who give me tips on how to train for 800m rhythm ... is the key... )
one more tips. freestyle....DRIVE with your kick, not ur arms. KICK fast and light, not Heavy and strong.
My best time of today session is 48 sec. (it was 53 before)
171018 W4 Max Effort Jumping Long story short. Wake up every night.. with out really good sleep. Busy work, i end up jumping at night instead of at lunch ( same as last week)
but seems like the jump is better... easier.. but NOT HIGHER
Video log: https://youtu.be/PXY65gIPKu0 <a href="http://www.youtube.com/watch?v=PXY65gIPKu0" target="_blank">http://www.youtube.com/watch?v=PXY65gIPKu0</a>
jumping at 9:45 till 11pm closing time. seems not so good, as i could not sleep till 1am...
Update. Both of my knee is very sore the next day. Looking at the video, i wonder if i jump too many times. Especially when I was under the basket without access to the rim during 3on3. 80min jump session. I counted over 40 jumps. Each with at least 1min rest.
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