Adarq.org

Either i've become a pussy or i've got to rediscover how to push for PRs while cutting. But today was a huge disappointment in training terms. And life also, but that's not for a training log. Anyway. I did the bound stuff .. took video. It's probably not worth uploading for analysis, have a lot of room to learn the movements yet but i may do so if someone thinks it's worthwhile.

BS 1x132.5 (wanted a double, noped out after a 1RMy effort though on vid it looked easier)
WCU 3x100(LPR), 6x90
DIPS 5x100(PR), 10x90, 17xBW (pr?)
KB swings worked the entire stack from 8kg up to 6x24kg (maybe 30 total reps? idk)
some dunks to test effect of swings (they were decent, close to PRish maybe)
Bound tests things

BW: 79.1kg / 174.39

---

I didnt do sprints cause i dont need the disruption to squats right now.. im already doing a great job making hard work of squats on my own..

---

Will do RVJ/SVJ tests on friday .. along with plyos .. i think that makes sense to do them then. and i am kinda looking forward to medball throws too .. cause i watched some vid that todday put up and i think i can improve my technique a bit and get some PRs there.

Summary of Todday's advice

Were you not the one who asked "how do I time a 60m?" but now want to do <5m sprints even though they are completely unmeasurable?    <5m sprints are silly because they variance overwhelms the test.  You can just train your reaction time by itself.   Additionally you don't go from non-moving to moving as much in basketball as you think... You go from slightly moving to moving very fast which is different.  Well, maybe you don't but that's part of your problem.   Nothing wrong with you doing 5m shuttles though (5m left, 10m right, 5m back left etc).   Nothing wrong with L-cone drill, shuttles, broad jumps, bounds, etc.    The list for you IS long.  You have to pick a set of exercises to focus on where a few are measurable and a few require you to learn to move your body before you can perform well (like ball tosses).   The list is REALLY long and it depends where exactly you lack your ability. 

My suggestions are similar to yours - bounding, broad jumps, etc (especially tailored to bball at the end), sprints, etc.  If his broad jump is terrible it's more evidence of a glutes issue.  Basically the video I posted is a incomplete summary of how he should be training.   Things like your speed at defensive shuffle is going to be quite glute dominant... 

I put this in acoles journal but if you are looking for other goals outside of weightroom fill out this list of abilities and you can get started on movement efficiency in a big way:

For the one footed bounds start with front foot at take off line and back foot behind it, do not run in with speed but do not do a one footed take off either.  For sprint times take a video with any timing tool and film from 1st movement till chest past marker.  If you have FAT times you can subtract 0.2 and list those as well.  If you don't have any experience with it then try and and test yourself:

Standing Vertical Jump
Double-Leg Running Vertical Jump
Single-Leg Running Vertical Jump
Standing Broad Jump
Three Consecutive Broad Jumps
Five Single Leg Left Leg Bounds
Five Single Leg Right Leg Bounds
Five Alternating Leg Bounds
Forty Yard Dash
60 meter sprint
100 meter sprint
200 meter sprint
Flying 30 meter sprint
Full Back Squat
Parallel Back Squat
Barbell Bench Press
Standing Barbell Push Press
Barbell Deadlift
Strict Overhead Pullups till Failure
Pushups Completed in 30 seconds
Bodyweight Leg Raises till failure

---

Ok i wanna get started this week. Workout #1 is tmr. Many results will be artificially low cause ive never done them before. Like if was doing a bench press for the first time i'd have a really low showing even tho with a bit of practice it could be better. But better to get some runs on the board and then try to beat it over time than shy away from trying/testing them out.

^Looks legit. I dont know where I wud do it where I can do both depth jumps and medball throws behind, though. The gym roof isn't that high and at home i'd have to chuck it over the fence lol.

<a href="http://www.youtube.com/watch?v=WQpdz_98Blc" target="_blank">http://www.youtube.com/watch?v=WQpdz_98Blc</a>

So was i the only one impressed with this mixtape?!

Damn, son. getting up there! Dunks to come soon .. those are great jumps.

Raptor i tried KB swings last night. I can't do them while maintaining a flat back :/  Prob have the same issue with medball throws too. Would be cool to do a hip hinge with a flat back .. i imagine learning how will help on the court too eg when playing defence or dipping into a plant to jump? Hmmm.

For the one footed bounds start with front foot at take off line and back foot behind it, do not run in with speed but do not do a one footed take off either.  For sprint times take a video with any timing tool and film from 1st movement till chest past marker.  If you have FAT times you can subtract 0.2 and list those as well.  If you don't have any experience with it then try and and test yourself:

Standing Vertical Jump
Double-Leg Running Vertical Jump
Single-Leg Running Vertical Jump
Standing Broad Jump
Three Consecutive Broad Jumps
Five Single Leg Left Leg Bounds
Five Single Leg Right Leg Bounds
Five Alternating Leg Bounds
Forty Yard Dash
60 meter sprint
100 meter sprint
200 meter sprint
Flying 30 meter sprint
Full Back Squat
Parallel Back Squat
Barbell Bench Press
Standing Barbell Push Press
Barbell Deadlift
Strict Overhead Pullups till Failure
Pushups Completed in 30 seconds
Bodyweight Leg Raises till failure

Hey thanks for those suggestions. I will get on getting measurements on those and report back results when i have the chance.

BS 1x132.5, 4x120(LPR), 2x119.5
BBall shoot-around ~ 45 mins

RDL 8x70(warmup PR), 6x110(warmup PR), 6x150(warmup PR), 15x110(PR), 12x150(PR), 6x190(PR)
BHT 8x70(warmup PR), 8x110(warmup PR), 8x150(warmup PR), 8x192.5(PR), 6x212.5(PR), 7x202.5(PR)
OHP 3x6x60, 3x5x60
Chinup 10,7,7
BS 2x8x102.5

BW: 177

Notes:
ERECTORS were not recovered from last workouts squats. So i couldnt squat any PRs Or dunk for shit. But interestingly enough i was able to do ok on the PC exercises.. Which makes me think there is something special about squats coupling so strongly to my dunk performance .. when my squat is supressed .. so too is my dunking .. as i found out again today when i couldnt land anything that felt even passable after dunking as good as i ever have on weds. That makes 2 bad dunk sessions in a row (fri & sunday) .. if i wasn't obsessed with squats, i'd def be jettisoning them right now for killing my athleticism .. lol.

I think if the causality goes: sore erectors + dead quads ==> bad dunks;  This makes me think the reason backsquats help with my dunk is because they improve my strength in quads AND my erectors (which nothing else does by the way).  And maybe Lance was right after all --  weak quads are holding back my potential  as an athlete -- not as posited (lol) in my log that it's my lack of glute strength or hip dominance. Anyway im not changing anything but i do think there is a strong relationship between (my) quads and (my) dunks.

I'm really really tentative bout this .. but did a set of front squat with hte bar and got the first quad pump i have in ages. But i dont trust myself not to go full retard and start doing heavy front squats and fuck up my back which has been good for a while now. Sigh.