Adarq.org

Are you doing Ben's ball control drills or something different?

No these ones - it's more general

<a href="http://www.youtube.com/watch?v=q8aZtBV5QIo" target="_blank">http://www.youtube.com/watch?v=q8aZtBV5QIo</a>


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 I just realized I can use my ab wheel to assist in the Nordic curl on the way down 

And instead of setting up my barbell to do them, you can wedge your shoes against a wall to do the same, using friction - saves much time and space!

02/05/2020

Light squat and bench day today. Called it after a couple of reps on each.

Right shoulder not great on bench and left ankle and right hip shitty on squats. Going to stretch them out and mobilise the next couple of days. Need to figure this shit out before next week starts but the body is feeling like a pile of shit right now.

probably starting to overreach, not recovering well.

Sunday 3rd May 2020

Better than yesterday, but whole body is still fairly sore - especially my hamstrings!
Feel decent enough though.

Soft tissue work for lower body

bodyweight at home without shoes = 80.5kg

BBall practice and jump training session at WLC outdoor courts - 1h 30 mins

20 mins dribble drills, 10 mins shooting drills
then high intensity moves, shooting and layups
1 on 1 game to 3
Max effort Jump tests, and trick dunks on 8 feet netball rims after 45 mins

roatated sets between the first 3 for a bit, 1-2 mins rest
1) Continuous single leg jumps off a few steps - alternating legs x4  x 3 sets
2) Continuous approach jumps - max effort - RL plant x3, rest 10 secs, LR plant x3 -  3 sets
3) Continuous backboard tap jumps in place - 4x4
4) Pogos 3x5
5) Euro step bounding and hop drill Bound to one side, 3 forward hops on that foot, bound to other side etc - 2 sets across court
6) Backwards run intervals to 90% speed - walk back to start recovery - - halfcourt x 5
7) Sprint intervals 90% speed - walk back to start recovery - full court x 5
8 ) Continuous approach jumps LR plant x4

Sissy squat - 75% depth - x20
Wall tibialis raise body at 40 degree angle, only shoulder contact - BW 2x25
Single leg, bent knee over toes, soleus calf raise BW 2x25

Cooldown - backwards walking up 35 degree slope - 2 mins, 2.5 mins

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Court was so busy again today, so I just dribbled and did ball control drills for a while before a court freed up.
Then play a 1on 1 game with someone up to 3 and won with an open jumper from mid range - LOL... first time playing against anyone.... timing is sure different when someone is standing there....

Ran over to the 9'10" rim and did a hurried approach jump and got 2 knuckles to rim!
Legs felt strong as always, but ankles and feet felt much stronger than before.

Jumps I did today - compared to 2 weeks ago
Approach jump - 2 knuckles to 9'10" = 32 inches +2 inches
paused vertical jump - wrist 1 inch below 9 feet, 9'7" touch = 27 inches +1 inch
Vertical jump - wrist to 9 feet, 9'8" touch = 28 inches +1 inch
1 step jump - wrist 2 inches above 9 feet, 9'9"-9'10" touch = 29-30 inches +1.5 inches
running 1 leg jump off left - 9'4' touch = 24 inches

I don't have much confidence in my jump, thanks to it dropping lower on fatigued BBall days, but today it is restored!
Last session 2 inches below 9'10" rim, today 2 inches above = 4 inch difference...
So the next time on a fatigued session, if I can touch that rim, I should be able to get mid palm 2 days later
4 inches is a huge difference, but it will matter less when I can jump over 40 inches :p

Just another 3 more, and I can start to dunk with a small ball

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14 hour fast - broke fast before BBall, with raw carrot/beetroot, slice of cheese and handful of pistachio nuts

3300+ calorie burn for today, according to Fitbit Charge 3, with HR monitor turned off
plan to eat 2600

Saturday 2nd May 2020

G'dam whole body is pretty sore!
Foot muscles, calves, VMO, hamstrings, biceps and posterior shoulder/serratus the most
Left hip a bit inflamed when walking downstairs... knees feel great.

I'm glad my foot muscles are sore, so those single leg knee forward calf raises plus maybe the sissy squats are working my feet/ankles nicely - this is my major weakness right now.
Need way stronger feet, so I can approach hard and faster, and just jump without power leaks.
Achilles/back of both heels feel decent - still some ache when pressed, but no pain when getting out of bed.

Getting back into full on calf stretching, and greater ROM calf work as I was avoiding it for a while due to back of heel/achilles aches, and how people say you should not calf stretch when it hurts there, which is a catch 22 situation, as tight calves don't exactly help either.

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morning mobility work
Mobility work pre walk, stretches post walk
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Ball control drills - 17+mins - making progress on these. They still burn up my shoulders!

55 min walk/hike
middle of the walk - backward walking up a 20-30 degree sloped path x 2.5+ mins

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17 hour fast
2900 calorie burn according to Fitbit Charge 3 - with heart rate monitor off
ate 2200

also this

<a href="http://www.youtube.com/watch?v=Qo5SLpuGt_Q" target="_blank">http://www.youtube.com/watch?v=Qo5SLpuGt_Q</a>

Thursday 30th April 2020

Mild drained feeling in the morning, but fine after that.
A little sore but not too bad, mostly in my hamstrings.
legs feel quite good, thanks to low rep sub maximal squats

So I should have a decent session tomorrow

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morning mobility work
Mobility work and stretches - ie couch stretch etc
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Cold and wet so no walking today

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18 hour fast
2300+ calorie burn according to Fitbit Charge 3 - with heart rate monitor off
Plan to eat 2000-2200

Close to a maintenance today

that split squat routine might be a good back off exercise after your full squat for more vmo action.

there are so many little muscles that will get beat as you add weight to a split squat exercise. hard to go max weight to target your vmo when so many other things give out first.

he claims a 40+ jump and i dont see a vid. 

Plenty of dunk and jump vids in his Instagram - under different names