Adarq.org

Quote from: Kellyb on November 29, 2010, 10:54:42 pm

Nothing specific but most people who played as much basketball and other sports as I did along with extreme training will have some degree of damage at my current age.  For years I played on concrete courts and that probably has a lot to do with it. I've never had a single acute injury that kept me out of action - I've had tendonitis and an occassional ankle sprain but no ligament tears, muscle tears or anything like that..just general wear, tear, and age. The training I consider the least of the culprits...the only thing I've done trainingwise that I thought that jacked me up pretty good was some of the DB hammer stuff like REA squats.

I also had some degree of rheumatoid arthritis, which is an immune disease where your immune system attacks the joints. Mine was fairly mild as far as that goes and just caused fatigue, general muscle stiffness, and chronic pain in my hands, fingers, toes, and ankles.  It's pretty much gone now but I imagine it did/does spill over and affect the larger joints to some extent even if it didn't cause me pain. I'm not sure much my knee and hip issues are due to that and how much is due to just general wear and tear. I can still sprint without problems but there's just too much ground reaction force in the jumps and I can't bend my knees enough at high speed to get a 100% effort in without jacking myself up.

What say you, adarq?

how intense did he go? what kind of style did he use? inno recommends 30-70% of 1RM from what I remember.. i don't think people should go up much over 50%.. Alot of people on the db forum also do REA squats DEEP.. I think going heavy + DEEP REA is risky, but half squat REA should be fine, at ~30-50%, no more than that.

I remember KB posted in db forum that he attributed alot of knee issues to front squatting, but front squatting was very effective at improving his SVJ, something along those lines:

My front squats have always been painful and never been very good in comparison to back squat because of my longer femurs, but I've done around 275 x 1 at around 160. The combination of front squats and power snatches made a very noticeable and immediate impact on my standing 2 handed jump with a basketball in hand. The effect was immediate and seemed to effect that style of jump more than any other. However, I blame the front squats on instigating the quad tendonitis I eventually developed in both knees. If you have posterior tilt or naturally weak hamstrings I'd stay away from front squats as they effectively take the hamstrings nearly completely out of the movement.

Would doing plyos help his vert?
I saw the difference between his running and standing VJ as sign of some decent reactive ability, so I didn't know how he would be able to improve his reactive ability. I guess I was way off, so he would see best gains with explosive lifts and maybe plyos?

if you don't perform athletic movements (reactive, explosive, plyo etc), then your ability to perform those movements will diminish even if your "lifts" are going up.. Everything is a skill, so, not improving your body's ability to absorb/produce force rapidly is lost with detraining of explosive/reactive movements. There is no reason to periodize explosive/reactive movements, they should ALWAYS be included in an athlete's training program, it's just the volume/intensity that changes based on the type of workout or block you are in.. so ya, if someone is performing ONLY heavy lifting yet is somehow (wtf) doing all of that for athletic performance improvement, they will lose the ability to absorb/produce force fast, it's just how the body adapts..

whatever the stimulus, or lack thereof, the body will adapt accordingly..

pc

damien posted me this, great video..

http://www.youtube.com/watch?v=Tl_1wh1obyM

high off the dribble dunks are much sicker in my opinion man...

do more of those... one handers... two handers...

they have more crunch... and more intensity than lobs...

they're game like...

you're getting higher everyday man!

even with "injured ankles"

ya im getting in more practice off the dribble, i just lose so much height off dribble.

Those black guys have some big ass shoes, they look horrible. I can only imagine how well they'd jump with proper jumping shoes.

ya F basketball shoes.. regardless those dude's were pretty strong you can see it.. well one was pretty tall (the one clip of two hander), but the other two were around my height.. "brandon" was maybe 6'2, other guy was 6'1 or 6'

would be interesting to see them jumping in waffle racers ;d would take some time to get used to them but then they would have so much more speed in the runup and much better plants.

pc

Quote from: adarqui on November 28, 2010, 05:26:29 pm

god we need a thread on how people play 21 in every state /country.. hah

Maryland: they're called "taps" and it's up 3 down 3. That down to 0 shit is so annoying, makes the game take forever. And there's definitely no D except 1-on-1. Playing help D in 21 is a great way to avoid getting rebounds and therefore to lose.

ya it's like, hey good job u can do a putback, now I have to goto zero because you did that easy shit? gtfo.

Quote

workout #2:
- half squat: 45 @ 3 x 10,     135 @ 5,     185 @ 5,     225 @ 5,     235 @ 3,      245 @ 10, 10,        225 x (wanted 20, but legs dead, got 7)

...bitch! lol kidding better off you stayed with the 7, could of got ugly with 7 squats and 13 squat morning poo reps. good job knowing when to back off

ya, the 2nd set of 245 x 10 was pretty hard.. figured 225 would be alot easier but first few reps felt horrible, just major dropoff/fatigue bit me in the ass real quick.

i'm pretty fatigued this morning, all that bball definitely has something to do with it.

peace mang

man my head is fogged lately.. i feel out of it in terms of focus.




11/28/2010

bw = 154
soreness = hamstrings (considerable)
aches/injuries = left low back (better than yesterday)
fatigue = low
diet = protein shake + 1tspn coffee + 1cup gatoraid drink, training + peri-workout protein shake, protein shake, 4 huge pizzas of olive/mushroom pizza + salad + biscotti, training + protein shake, protein shake, pb "burrito" on one slice of bread


workout #1:
- dribbling/jumps, court got shut down
- full court game (~35min or so)
- dunks

workout #2:
- half squat: 45 @ 3 x 10,     135 @ 5,     185 @ 5,     225 @ 5,     235 @ 3,      245 @ 10, 10,        225 x (wanted 20, but legs dead, got 7)


workout #3: low back/glute/calf
- tons of calf raises (BW) and prone hip ext (double leg)/prone cobra iso





glad i got 245 @ 2x10 but my legs were toast.. forgot how long trained for earlier in the day, definitely effected me.

ill post vid of 245 x 10 tomorrow..








from earlier today's post:

this kid i got footage of dunking today, he could fly.. man my best dunk of the session was blocked by a kid who was in front of the cam.. so u cant see it.. sucks went down so perfect.. dunks/jumps came after a full court + some other stuff, so like 1.5 hours in.. except for the one hand height pic.

my heel is hurting like a bish, i went up to block some dude's layup, real high, in game, and landed really hard on the way down.. it was a wrist well above rim type of block and dude was going up also real high.. now my heel is killing me eh.

Those guys jumping with you are getting high up there too,damn. But you showing up the kids mayne. Calm down. Next vid, 5 on 5 adarq full court baby..............black and yellow

thanks mang.. i played 5 on 5 but im not playing games on hardwood anymore, sweat on floor becomes too slippery.

I LIKE that one off the dribble mang!%$#!

Next step IMO for your dunking game (not the vert game) is leaning into it. Try throwing that shit down sideways w. the opposite hand.
You get up high enough (for now), so put some extra flavour into it (besides dat raw P@W3R!#!$).
After that I expect two handed tomahawks, just letting you know.

Also, plz don't get too much into the basketball thing 'till 2011. You're making that push and getting into that 40-45 area looks closer then ever. I'd hate to see you go off w. an ankle sprain and having to postpone those goals, just like countless others I've seen before. I'd rather have you miss the target going all out w. your eyes on the prize than having you slip ' cause you're doing things other then working on that vert. It's just one more month main (eek) so that's really doable.

definitely, in complete agreement.

i played a full court and slipped 3 times on sweat, on a real nice grippy hardwood floor.. coulda been bad.

i tried dribble up two handers and was very close they just kept flying out.. good stuff will happen soon, I just gotta go for it

Aside from the joy YOU are getting out of the progress you're making, you're an inspiration to wannabe dunkers and relatively slow shit athletes all over the world.
Stay focussed and pull through mang! Do it 4 teh kids!$#
stay healthy bro

thanks man, and ya thats the truth hah.

Oh ps.
In our country, we don't play a whole lot of 21, but when we do, we make sure everyone plays defense (max 3-4 people) and doesn't just stand under the ring waiting for you to come crashing into them.
That shit I just witnessed was straight up retarded.

lol ya it was  weak game hhaha.. it was more like a 1 on 1 between me and that dude, though he didnt guard me, i had to guard him though. hah



peace man

3 x 10 unilateral glutebridges before I went to bed.

My hands could feel the entire butt tightening, but I generally felt the hams more... Am I doin it wrong?

Think I'll actively try to include some of these light exercises before I sleep whenever I can...

Mayb some other stuff frm tt 7day cure thing...

nice ya thats good stuff.. nah you're doing it fine, regardless, the glutes are working.. ill url you a vid can't right now though.

stuff before bed is good, i like it, i've been neglecting it, but im going to start doing more of it again cause of my low back re-injury.. gonna do a ton of prone glute/prone cobra stuff, before bed, like half hour, very high rep.. felt good last night.




i just pasted the upper in, so adjust the weights.. but this is just simple stuff to help you to come back, dont do any reactive work right now.



mon:
very good warmup
light sprint: 10's @ 10-15, nice and light
squat: 3 x 10 light
walking lunge: 4 x 5 each leg, light
calf raise: 4 x 5 (can go somewhat heavy)
S1: dips: 3 x AF
S1: pullups: 3 x AF
core






wed:
strength, upper: mon

s1: bench: 5 x (65, 75, 85), 4 x (92.5), 5 x (87.5)
s1: 1s rows: 5 x (65, 75, 75, 75, 75)

s2: incline DB bench: 3 x 6 (30)
s2: weighted pullups: 5 x (15, 20, 25)

s3: tri pulley pushdown: 3 x 8 (30, 34, 36)
s3: EZ biceps curl: 3 x 8 ( 20, 25, 25)
s3: shoulder matrix: 2 x 8 (7.5)

OHP: 1 x 19 (20kg empty bar)






thurs:
very good warmup
light sprint: 10's @ 10-15, nice and light
squat: 3 x 10 light
walking lunge: 4 x 5 each leg, light
calf raise: 4 x 5 (can go somewhat heavy)
S1: dips: 3 x AF
S1: pullups: 3 x AF
core





simple stuff for now.. just need to get that blood flow in.. make sure you stretch quads/hams after each of those lower body sessions, real good, nice and light still though.

peace man

i really found it interesting that at some point just max strength squatting will make you slower if you don't incorporate any explosive work or jumps

yup, regardless of explosive work, excessive strength work can still cause decreases in RFD, especially when the weights get very big. If one is allowed to move heavy weight slowly, then those gains in strength won't translate well to improving explosive strength, at all, in fact it will hurt it.. for example, say you squat 2xBW in 2s, well, if you become squat-obsessed and end up squatting 2.5xBW in 5-6 seconds, those gains in maximal strength past 2x probably won't transfer well to explosive movements.. an emphasis on bar speed has to be there, otherwise you're just training slow like a power lifter.. oly lifters with huge squats, usually do them very fast.. check the 69kg lifter thread in the oly lifting subforum, boevsky 3.6xBW squat, very fast.. then check his oly lifting performance.. just clean's the bar like it's nothing.. so ya that power translates, but obviously, if he had a 3.6xBW PL squat that takes 5+ seconds, that power definitely wouldn't be there in his oly's/explosive movements.

pc