I mean even depth jumps are just in the V plane which ive done consistently. Now thinking imagine if i had made the switch to a variant also involving the H plane. Damn that would have been more beneficial for my weaknesses?! All good, i'll implement some of these things now..
acole did mention think high knees and the next time i did them i did try that. However, i remember the feeling of unstability in the subsequent landings .. like i wasn't able to land as safely or as well. So i thought maybe my body is automatically doing the exercise in a way that suits my build and there isn't much point in trying to do it in a different way
btw i do think i made a huge mistake in specialising in 1d.. just up and down, whether squatting of dunking or virtually 99% of all my jumps. An RVJ for me was just a way to get more out of my hips swinging thru, not using (running) speed into the jump per se. So yeah the reason im a one dimensional athlete is because that's how ive trained forever except for the odd sprint.
Speaking of sprints, yesterday i did full court fast break layup drills and it felt different from the last time i did it. Like it was submaxy even tho i was going fast i was more in control? That was new.
Yeah he doesn't pull his leg to the chest at all after he jumps... if he would do that and then reach forward he would gain so much more.
HOw about this .. i do a drill where i focus on high knees (height or whetever). A drill on speed. And then maybe a drill for max distance. And that way i have both bases covered, can work on different facets instead of trying to do too much at once and getting nothing accomplished at once It's interesting adding in exercises the horizontal plane (with bounds). i never did that before ... just dunking and even those i never did them with a runup just a couple of steps at most. so yeah this is a new direction for me in training ... im a novice / newbie in the H plane.
But also i cant "just play loads of basketball" even if i wanted to! MAYBE i can get one competitive game a week (if a team wants me .. not my situation presently ). Maybe i can play pickup on sundays (not worth getting out of bed for really.. it's low quality). When i say doing the same thing over and over, i mean literally that, me myself and I, having a basketball, on a basketball court, doing reps of the same thing over and over. Just so we are on the same page!
It's that more or less. Was watching the Atlanta- Boston playoffs series and you see these (non superstar) guys moving in such fluidity AND power, it just made it clear to me that there is no way to get that sort of movement without drilling the same moves over and over again until you've got so good at turning the intensity on and off at will. It's actually quite beautiful and I think to me that's what athleticism is really about. Not dunking, just powerful, efficient movement. Beautiful game.
<a href="http://www.youtube.com/watch?v=3EWz9UhrOB4" target="_blank">http://www.youtube.com/watch?v=3EWz9UhrOB4</a> 10 more days of training then i am travelling. I will prob go all in on bounds and stuff while on the road. Not sure if i'll be able to lift weights or even play basketball while abroad. Here it's not hard to train at a gym, theres casual passes etc but idk if that's the case in the states.
anyway .. im thinking i'll do 1s, 2s, 3s even upto 10s on broad jumps .. for variety .. will keep it from getting too stale. Im getting about 3m (green line above) on 1s .. so i think if i get better / reactive i shud be able to get 3s over 9m and over time maybe work towards 10m (prob not, i'm not built for horizontal locamotion as a sprinter wud be .. so my ceiling is prob closer to 9m than 10m but we'll see what happens. I really dont think this will add any to my athleticism either .. but it's ok, training can be rewarding for it's own sake, so i'm ok with not getting anything other than satisfaction from improving measurements and achieving goals.).
Lately im sure the way to achieve the specific kind of movement efficiency I need is just pouring hours and hours into moving on the court. In the past that was always something i avoided; utter boredom lol. but things are changed. Now i'm seriously focusing on becoming a better player which is a different thing than lifting weights to jump an inch or two higher without also getting quicker meant no improvement in real athletic terms and thus no carry over to basketball. Squats arent gonna make me faster .. they just make me jump higher cause i can produce more force but that's useless without a commensurate increase in speed. I wont get game time dunks, blocks or rebounds out of those vertical gains unless i get much much much faster. Movement efficiency at basketball movements will help me more than anything else. Not broad jumps, not medball throws, not squats, powercleans, ultimately these wont help. Nothing but doing the same on-court moves over and over and over and over and over will. Sounds boring but the results will be worth it if i persevere. I think i can commit to that. I have the motivation (winning next year), what I need now to find a way to make it sustainable and progressive over time. That's challenging though, in a different way to lifting weights .. it's "easy" but less "arousing" .. "simple" but "draining". And there is no "payoff" that's gratifying like landing a great dunk but latent in something that will happen on the sports field months later. Training if formalise it into a series of drills or workouts and just repeat them over time it will take the guess/work out of it and it becomes habit and routine? I guess that's the key.
Tbh i would like to get my lift goals and put them on maintenance .. then focus on movement efficiency for the remainder of the time. That would be ideal. But now my back is fucked up im prob going to find everything goes down the drain Sucks cause my legs, buttocks, back are all much muscular lately .. wont be able to keep that muscle without lifting. oh well.
BS 5x127.5(LPR) jump squats depth jumps at the rim (gave up on these when i couldnt even do a SVJ dunk so it was pointless) bball practice bounds
PP 5x65, 3x67.5, 8x60, 7x60
bw: 179.9 (yikes) Holiday was aight. My bad luck with the ladies continues though. Think i'll prob die of a broken heart lol. Found out today my back is fked :/ Will set me back on lifting, see how it goes on friday. Couldnt do SVJ jumps .. my CNS was shutting everything down to protect my back. Might throw it in for the winter and come back rejuvinated by spring. But friday will tell me more. As to the cause? My theory is abs got fatigued or something (too much sitting in place in cramp during travel?), combined with reduced mobility + 4 day layoff + squats late at night in cold weather ==> back problems. Sucks.
lmao did you just read into a joke even though I already told Coges i wasn't serious about weighing 300lb and dunking on fools? It's hard to have a meaningful exchange here when ppl are trying their best to misunderstand you or indulge in bad debating tactics. It's normal form for raptor to be a spazz and argue like an idiot (excluding the middle, claiming some contrived counter example disproves a rule, ..., etc) but i should know better than to take him seriously in the first place. Self restraint to avoid being dragged into his childish games is definitely below PR levels right now.. haha.
But i'm not going to get into why I dont want to do maximum effort bounds and throws twice, thrice a week while already having high demands on my recovery from normal training. Everything is finiite including how much "effort" you have available for ME type things. I'm not putting all of mine into bounds and throws alone done maximally in lieu of regular training. That might be appropriate for LBSS at some stage or phase, even me, but not week in week out for months and years at a time. I'm not saying that's what i'm being sold but i dont do anything for 2 or 3 weeks at a time, i want to do it long term. LBSS knows that bout me, rest of you obivously dont but whatever. Nor do i think that would help me or anyone else already training (you can disagree with existing training, i'm sure ppl will have different ideas on what's important and what's not).
Cliffs to the last coupla pages, I didn't realise it but i was looking for a programming solution to a programming problem. I'm slowly starting to figure out how i'm gonna make it all work in terms of sustainable long term training. When I get back, I will organise it into "speed" and "strength" and also "plyo" and "dynamic" days for a lack of a better word. And if i can organise everything nicely it will work synergestically instead of at odds with itself.
Have to go, late for the airport :/ i cant believe i'm typing this shit right now .. seriously, i'm disappointed in myself for getting into this lately. Will def take a step back from talking about training so much and following my intuition more. These are things of belief and it's like arguing politics and religion and I never do those either because I'd like to think i'm wise enough to avoid it for the right reasons. Peace.
btw, i do appreciate i have to change things up quite significantly but i have alreaady been going down that path by even doing stuff like RDLs (fucking half deadlifts) and hip thrusts (mickeymouse nonsense) and track work (squat killers).. so there are germs of change already in place .. some of them for several months already! If you are expecting me to abandon my addiction to certain things (squat ratio) after chasing them unsuccessfully for years .. then you are going to be disappointed. If anything, going without achieving the goal for so long makes me re-double on getting it out of the way, rather than subsituting it for another thing (of many things I know i need but it was always a matter of prioritising on one or two rather than trying to do many other htings even more unsuccessfully).
Not necessarily true. I tried to find some studied backing up training medball throws but the study I found came to the conclusion it's a good test for athletic ability and not very good for improving athleticism. But what's a study worth etc etc, no need to rehash that tired old chestnut. Dont wanna turn this log into a debate on the pros and cons of some study, so google on your own.
These are just tests, which is cool but doing maximal effort tests as training makes no sense .. it will just lead to frustration, esp if you take it seriously (like i do). I wouldn't test my squat max every workout, so why am i testing my bounds or medball throws maxes every workout? I can understand why a shotputter wud do that (cause it's his sport) .. or someone who throws the javelin, but im not in the sport of throwing medballs or bounds .. so what gives? I'm still not convinced this is a sustainable way to train for longer than a week lol. Fine to do a test once in a while to compare where you were and where you are but that's it, not training, testing.
I'm not reading all that raptor but you lost the right to have a credible opinion when you expressed that garbage earlier. Shooting 3s is a SKILL exercise which suits repetition and grooving. It's not a maximal effort it's decidedly submax. You can do thousands of them. You can't do that with an ME exercise -- MAXIMUM EFFORT, RPE 10 bounds for DISTANCE is not. They're completely different animals. And that's all im saying on that matter..
I'm completely joking of course. I will keep the movement efficiency experiment on-going. I wrote in my log from yesterday's sprints that something had changed since I last sprinted (sometime mid March). So that's promising but also, it came out of the blue after I expressed my frustration from the bounds being super hard to improve and getting no sense of how on earth they could be improved either given i was pouring EVERYTHANG into every single attempt. Repeating them over and over and expecting them to change makes no sense. Raptor is stupid as usual, shooting 3s and doing a ME thing are completely different things.
Re movement efficiency (re)training, will see where it goes, if anywhere in the longer term. It's kinda disappointing that there aren't more tangible gains from efficiency training yet but if this is the first sign of change, i'm pleased with the promise for now. It's *something* at least I can say this has come out of my recent training even though cause and effect is murky and it's hard to say which thing I did in training caused the changes i observed!
But having said that, my dunking / vertical hasn't gone anywhere good. Worse actually. It's kinda meh atm, I can blame that on squats though, have ramped them up lately so that might explain it. Who knows. It's all bad. I'm not worried about that cause my dunk will prob stay the same, more or less, but if i can move better i may get game time dunks later down the track. Yeah not much to bank on but it would be amazing. Watching the playoffs and it makes me wish I could do things like this:
And ther was the play where harden gave Dwight an OOP that was just beautiful.. so much power. I never tried getting someone to OOP like this without an angle, but i'd love to now. it looks amazing. I dont know where in the hilights vid it is but if you find it please link it at the right time.
Full highlights: <a href="http://www.youtube.com/watch?v=7m8X0juq6J4" target="_blank">http://www.youtube.com/watch?v=7m8X0juq6J4</a>
OHP 3x3x60 BP 2x1x90(LPR), 3x6x80(LPR) WCU 3x103(+20kg, LPR), 3x98, 6x93, 6x88 LPD 3x8 CROW 3x8 CURL 3x8 a solid upper body workout tonight before holiday.. going to do a whole load of volume then rest/recover and growwwwwwww.
I think iam more about movement inefficiency. Might just own it instead of fighting against my core traits? I wanna see how big and slow I can really be while still dunking on fools. I'm envisioning weighing 300lb in 12 months time, superbly inefficient but also benching bodyweight. What do you reckon? Do-able?
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). Maybe i can play pickup on sundays (not worth getting out of bed for really.. it's low quality). When i say doing the same thing over and over, i mean literally that, me myself and I, having a basketball, on a basketball court, doing reps of the same thing over and over. Just so we are on the same page!