2011
Basketball / Re: Will the Golden State Warriors lose in the 2015-2016 regular season?
« on: April 13, 2016, 11:52:29 pm »
399 3s at half time ... woooho!
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2012
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 13, 2016, 09:08:44 am »
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.
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.
2013
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 13, 2016, 12:33:22 am »
If i'm re-inventing my movement, I may need to start at the bottom, with my feet. I think spending some of my years in my formative stages of teenage hood in big clumsy basketball boots caused me to move while dragging my my heels. I've been told I run with a "heel strike. I will try strengthen my foot to support more athletic movement. Any exercises or drills I can find which will fix this will be helpful.
OH and i need to spend some time moving infront of a mirror. I realised when I cue chestup .. it tells me to be upright .. and to my body/mind, going lower into an athletic stance meant dropping the head (bent back) instead of lowering my hips by moving my butt back. If i can correct this mind-body connection and have chest up & butt out result in a lower athletic stance with a flat back, it will help with my swings, defence stance, jumping stance, etc.
OH and i need to spend some time moving infront of a mirror. I realised when I cue chestup .. it tells me to be upright .. and to my body/mind, going lower into an athletic stance meant dropping the head (bent back) instead of lowering my hips by moving my butt back. If i can correct this mind-body connection and have chest up & butt out result in a lower athletic stance with a flat back, it will help with my swings, defence stance, jumping stance, etc.
2014
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 12, 2016, 02:03:31 pm »
Summary of Todday's advice
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.
Quote
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.
Quote
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...
Quote
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.
2015
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 12, 2016, 07:53:18 am »
I think i figured out the secret to dieting .. it's to do the "perfect" diet day and then just repeat it over and over.
So that's the last i'll mention on that, will check back in 3 weeks time and update.
So that's the last i'll mention on that, will check back in 3 weeks time and update.
2016
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 12, 2016, 07:07:48 am »
^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.
2017
Basketball / Re: Will the Golden State Warriors lose in the 2015-2016 regular season?
« on: April 12, 2016, 04:30:24 am »<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?!
just finally got around to watching it.. ya it was nasty. I watched basketball alot during those years, so I remember this season. The most impressive thing in that video, is all of the crazy fast ball movement, quick passes. They were such a well-oiled machine.
I think GSW's 73-9 (most likely) highlights will be even better.. much less dunks, far more crazy ball handling/insane shots.. lots of similar passing and fast break clips.. probably less defensive highlights, cept for maybe Draymond.
Curry pulls off several 'holy shit' moments per game.. To me, Jordan was simply unstoppable. He made far more points inside the 3-pt line. His turn-around fadeaways were money.
Curry on the other hand, often does so much crazy shit to get a shot off.. or he pulls up from ~5 ft behind the 3 pt line.
2016 GSW mixtape will just be an aerial bombardment from beyond the 3pt line.
pC!
Wow .. I hadnt even considered there may be a GSW 15-16 counterpart mixtape .. that would be amazing to compare and contrast!
2018
Basketball / Re: Will the Golden State Warriors lose in the 2015-2016 regular season?
« on: April 12, 2016, 12:37:57 am »So was i the only one impressed with this mixtape?!
2019
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: April 11, 2016, 10:45:30 am »2020
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 11, 2016, 03:23:59 am »
Damn, son. getting up there! Dunks to come soon .. those are great jumps.
2021
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 11, 2016, 03:21:40 am »
Idk, i just naturally end up with a non-flat back whenever i do swings. Not sure why! I didn't note what weight i used just a light-to-medium one, didn't try a heavy one.
My glutes are actually sore today too .. so i did hit em pretty good yesterday.
Don't do deadlifts .. but my RDLs are hip hingy .. it's just swings and i guess maybe even my cleans might be the same way come to think of it .
My glutes are actually sore today too .. so i did hit em pretty good yesterday.
Don't do deadlifts .. but my RDLs are hip hingy .. it's just swings and i guess maybe even my cleans might be the same way come to think of it .
2022
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 11, 2016, 02:52:59 am »
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.
2023
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 10, 2016, 11:12:28 pm »I used my TENS unit around my left hip yeterday.. and the niggles ive felt all week have disappeared overnight. That's cool. I love this thing, acole you're the man for suggesting it! I use it on my lower back regularly and im good there too
Oh thanks mate! I forgotten I mentioned that to Raptor I think. It's not magic but I think the increased blood flow helps. There's all sorts of reps and schemes to use it but I just crank it to just below intolerable and go for 10-15mins.
I haven't experimented much with it, theres two different schemes on mine, on the TENS setting there are optioons for U and P and these days I just use U1 or U2. It randomised a bit but over time ive been increasing the current. Usually use it for 2x30min on my back. I haven't tried going for more intolerable and less time but that sounds interesting. Never use the "Sports" or "Massage" settings .. TENS seems to hit the spot and in particular U1.
your injuries are actually helped by TENS and not just in the sense of short term pain relief?
Not injuries but for example my lower back felt quite stiff one time, i started using the TENS and it felt better and eventually I stopped using it except as I needed it. I would use it on my calves.. too hairy tho .. but they get pretty beat up when training hard (jumping, running and lifting). I'd use it for a massage anytime i felt too sore or stiff .. not to fix an actual injury .. i dont know if i'd be brave enough to use it then!
2024
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 10, 2016, 12:41:43 pm »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.
2025
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 10, 2016, 12:31:15 pm »
Here's my game plan for the coming week. Start cutting monday .. i've let myself go trying to build some muscle but it's time to get back on track on maintaining a stable and strong 77kg bw .. which means first cutting to around 75kg then letting carbs fill me up to 76-77kg. Maintain that and just get as strong af at that bodyweight. I want a double bw squat and nothing is served by getting too heavy when i haven't even attained a 1.9x ratio!
But cutting aside, i'm getting .. not bored .. but lack of excited from all the posterior chain work ive been doing. I wanna wrap up this PC experiment with RDLs and hip thrusts and get back to building up a decent squat (>150kg repeatable weekly, to start with). This will get my leg strength close to PR levels and then i can revisit other stuff (suggestions abound on making me a hip dominant athlete .. however i'm prob gonna do that as part of a later phase.. no point messing with it while my quads are so chronically weak atm from lack of squatting). I think maintaining a 200kg RDL topset and a 220kg hipthrust topset will be good once i've got there, it goes on cruise mode and i focus on squats (=quads & erectors).
And i will try to play a bball game once a week .. if i can manage it ... otherwise on weds i'll run game-time intensity drills or osmething.. to avoid stagnation and going backwards in sports specific fitness. This will give me room to add in the drills Todday suggested for movement efficiency. Not going to do sprinting now though .. wrecks squat workouts which i wont abide!
But cutting aside, i'm getting .. not bored .. but lack of excited from all the posterior chain work ive been doing. I wanna wrap up this PC experiment with RDLs and hip thrusts and get back to building up a decent squat (>150kg repeatable weekly, to start with). This will get my leg strength close to PR levels and then i can revisit other stuff (suggestions abound on making me a hip dominant athlete .. however i'm prob gonna do that as part of a later phase.. no point messing with it while my quads are so chronically weak atm from lack of squatting). I think maintaining a 200kg RDL topset and a 220kg hipthrust topset will be good once i've got there, it goes on cruise mode and i focus on squats (=quads & erectors).
And i will try to play a bball game once a week .. if i can manage it ... otherwise on weds i'll run game-time intensity drills or osmething.. to avoid stagnation and going backwards in sports specific fitness. This will give me room to add in the drills Todday suggested for movement efficiency. Not going to do sprinting now though .. wrecks squat workouts which i wont abide!