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Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: September 13, 2011, 04:12:23 am »darq, im trying to really focus on my single leg jumping now for basketball. lots of situations where I could dunk but I just lay it in because my single leg jumps is far behind my double leg. got my first slam off 1 leg today (posted video in PR thread) but i want to continue to get better at it. since youre focusing more on it lately, do you have any suggestions as to what I should be doing? if i am going to work out two times a week, what do you suggest I do on each day for my single leg in terms of lifts, plyos?
well take it slow, congrats on that pr.. i always go too hard and now i got tendonitis from slrvj'n, in my left knee.. lool
things that help slrvj are single leg pogos, walking lunges/bss, single leg calf raises, and bounding.. as well as squatting etc..
if you got in some bound progression or single leg pogo, squat, lunge or bss, single leg calf raises, etc.. that'd be good.
pc man
How long do you shut it down when you get knee tendinitis? Do you do anything specifically for prehab to avoid it. I used to get what I thought was knee tendinitis from track work but since I started dunk practice my knee pain is incomparably bad. It goes away when I don't play basketball but comes right back when I jump on hardwood.
shutting it down for dunking -> 1-2 weeks unfortunately.. my left knee is destroyed from the slrvj's, seems like VL tendon, feels so weird..
sucks about your knees man.. ive delt with lots of knee issues over the years so ive learned to work around them, ,but it's damn annoying.. im changing up my training hardcore anyway so, eventually everything will work itself out.
peace man
Daaamn. 1-2 Weeks? I gave it 4 days but then I was only able to do about 3 jump attempts before that and some newfound achilles tendonitis started giving me problems. Do you do anything in particular for these injuries besides rest and ice? I decided I am still just too heavy (~5'10 200) for jumping and will be dieting to 170-180 in the next couple months. I hope that will help, but in the meantime is there any specific advice to get me ready to jump on a basketball court? Funny thing is I can bound pretty easily on a mondo track but something about the hardwood really makes things rough.
well i rarely rest.. i do ice alot though
ya well this is a really fubar'd tendon, so i def suspect itll take more time to heal.. it's starting to allow my leg to put more power out though, even though it's hurting, so that's a good sing.
as for issues like tendonitis etc, it all comes down to progressing volume slowly and really focusing on getting in shape.. that would mean more submax stuff on hardwood for say a month or so, very low volume of max effort jumps on hardwood.. unfortunately sometimes it just takes more time, but u'd be better in the long run working on submax for a while, while you get your weight down etc.. getting your weight down should help alot.
icing helps alot with my tendonitis issues, so does 'stretching', even tho when i overdo stretching ive actually caused tendon issues.. heh.. other than that, really low impact but high volume exercises can help, such as jumprope etc.. those small impacts can help prepare you more for the big ones.. something like 8-10 sets of 300-400 turns each set would be pretty decent fitness.
peace man.. on that note, my body is JACKED UP.. hah
