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Ginobli was that far over the line he was almost in the front row and deserved it. They have put the whistle away so far in the series though which is great. Reminds me of the old Bulls v Pistons finals series. Sucks for Mills to miss that shot cause I'm a massive fan of his but I'm rooting for OKC in this series anyway.

I swear my knees feel more stable after doing them but it may be too early to tell. Definitely more aware of glutes and hams. Was resting in a bw squat last night and could feel glutes and hams the entire time.

Oh! And I'll be switching jobs in 2 weeks! Great new opportunity for me and my family! So thats new and happy news!

Congrats mate. Great news.

I second LBSS & raptor; aggressive arm swing.

and more aggressiveness in the runup would probably help, but, you're also jumping at a wall.. that's enough to subconsciously slow you down I imagine. Any way you could jump @ something else? maybe bball hoop/backboard/rim? You can get more accurate measurements against a wall, using tape and such.. but, it also causes some inhibition in the runup/plant/jump.

nice tho, hope to see some great results over the summer.

pc!

Yeah that's a good point. I was definitely jumping into the wall on the running jumps which was awkward. I was just there and figured I'd test before I started training but have plenty of courts near me that I can use next time.

2/5/16 5am

Big warm up-
skipping, hanging, ankle & hip distraction, tke's, pigeon stretch

Depth Jump Drop (60cm/23" box)
4x5

Jump Squat- bar only
4x5

Squat-
bar x 10, 60 x 5, 80 x 3
100 x 1 x 8 (felt strong. wearing knee sleeves. feel like this could go to 120-130 in a relatively short period of time)

BSS-
20kg x 6, 6 (2sec ecc / 2sec iso - these were a bitch!!!)

RDL-
80 x 6 x 2

Was meant to do calf raises but there was douche level central all over the smith machine and anything to do with the gym this morning. Bunch of wannabe bodybuilders using it as a leaning post while they rested between sets of checking out their abs.

*Edit- Depth drop not depth jump

yeah the lack of arm swing is the first thing that sticks out. also there is some evidence that a deeper dip can lead to a higher jump. might be worth practicing bigger amplitude. here's me a few months ago, for another comparison:

<a href="http://www.youtube.com/watch?v=0m58wrf99BA" target="_blank">http://www.youtube.com/watch?v=0m58wrf99BA</a>

one thing i'd say, though, is that you should not focus overly much on SVJ. it can be an okay training tool for practicing triple extension and for RFD but it's not gonna help your RVJ as much as practicing RVJ. that may sound obvious, but i think i spent too much time on SVJs even as recently as a few months ago. haven't done an ME SVJ in weeks and i don't miss it.

Looking back lack of arm swing was the standout. There's also no urgency to the jump which is why I thought it looked lazy. No fast dip, etc.

Yeah as my goals are game related I probably won't spend too much time on it but I do spend a lot of the game rebounding under the rim so a decent SVJ is probably still important for me.

*Edit- forgot to mention the dip. Will give the deeper dip a try next time. That one would definitely be a learned movement for me.

30/04/16- 11am training
BW- 91.3

Decided to do some testing prior to starting the new program. Needed to know a decent level to base my squat singles and also wanted to test my SVJ and 1 step VJ.

Skipping, shoulder disclocations, hip opener

Squat-
bar x 10, 60 x 5, 90 x 3
110 x 1
pretty easy single- wearing knee sleeves for top 2 sets. figured I might as well wear them for all squatting now

Incline Bench-
bar x 15, 50 x 3
72.5 x 3, 67.5 x 5, 60 x 5
felt kinda weak but it's still progress and I'm only 2.5kg off all-time PR levels at what will be a lower bodyweight too.

SVJ- this sucked. 21". First time properly jumping since December and it showed. I've done box jumps etc but no normal jumping. Just looks lazy, weak and wrong. I stretched the shit out of my hip flexors and actually jumped worse 2nd time round.
<a href="http://www.youtube.com/watch?v=whmM_gov2p0" target="_blank">http://www.youtube.com/watch?v=whmM_gov2p0</a>

1 step VJ- this sucked too. 24". Felt wrong and uncoordinated.
<a href="http://www.youtube.com/watch?v=lTVEfPl2_hU" target="_blank">http://www.youtube.com/watch?v=lTVEfPl2_hU</a>

The good news out of all of this is there's huge upside. I only need a 20" VJ to touch the rim and 26ish to dunk so with some work and practice there should be some good improvements.
I am looking forward to the program and practicing some jumps. The ideal is for a repeatable low 32-34" in game RVJ (1 ft or 2) which would basically mean elbow to ring. I am confident of some nice short term gains just from practicing and jumping again and combined with whatever program I'm doing I am hoping for another 4-6. Along with actually being fit/in basketball shape for once in my life would be a great result.

New season starts in 3.5 weeks but realistically I'm aiming for the summer season to peak with both fitness and VJ.

*Edit- In case you're wondering how I came to those numbers I'm putting chalk on my hands and measured afterwards.

Finally got myself a plan sorted to take me into the new ball season starting in 4 weeks. Pretty much ripped from VJB2 and the intermediate general template with my own upper body days.

Phase 1:
Upper Session A:
Weighted Chins- RPT- 4-6, 6-8, 8-10)
Standing Press- RPT- 4-6, 6-8, 8-10)
DB Rows- RTP- 4-6, 6-8, 8-10
Incline Flyes- Rest Pause
Lateral Raise- 3x10-15

Lower Strength Session A:
Depth Drop- 4x5 (26"box)
Jump Squat- 4x5 (bar only- pause and reset)
Squat- 8x1@90%
BSS- 2x8-10 (slow ecc & iso pause)
RDL- 2x6-10
Calf Raise- 3x20

Upper Session B:
Incline Press- 4-6, 6-8, 8-10
Bench- 4-6, 6-8, 8-10
Cable Rows- 12-15 + 4x3-5
BB Curls- 4-6, 6-8, 8-10
Rope Pushdown- 4-6, 6-8, 8-10

Lower Session B:
Depth Drop- 4x5
Jump Squat- 4x5 (bar only- pause and reset)
Squat- 4x6-8
RDL- 3x6-10
BSS- 2x6-8 (slow ecc & iso pause)

Explosive Workout:
Depth Jump- 4x5
Rhythmic Jump Squat- 4x4@20% of max squat
Pause Box Squat- 6x2@60, 65, 70, 70, 65, 60% of 1RM
RDL- 2x8-10
Calf Raises- 3x15-20

Phase 1 is only 2 weeks long. Phase 2 is 2 weeks and has an explosive focus and phase 3 is a 2 week peaking phase.

Phase 1 all up will look like this:
Sun- Upper A
Mon- lower strength A
Wed- Upper B
Fri- lower strength B
Sun- Upper A
Mon- Explosive lower
Wed- Upper B
Fri- Lower strength A
Sun- Upper A
Mon- Lower strength B

TM Sprints after each lower body and conditioning of some sort to be done after each upper body workout.

Will run this for the six week period then look for a setup to be able to add bounds/broad jumps in.

Let me know if I've missed anything.