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This is a crucial matter when it comes to dunking , it is so much easier when you can palm the ball.
So what exercises should we do to improve palming ability?
Is it the normal grip exercises , wrist curls etc or would doing specific stuff like ISO-ball-palming be better?

palming relies on a wide pinch grip, so, some kind of plate pinching would be the best for it.. i know when i worked my grip hard doing plate pinches, that i could palm the ball pretty good.. my grip / pinch grip is way weaker now so i cant palm it for shit.

here's some examples, albeit, really strong examples:

<a href="http://www.youtube.com/watch?v=BY6v1rM7F8U" target="_blank">http://www.youtube.com/watch?v=BY6v1rM7F8U</a>

<a href="http://www.youtube.com/watch?v=0dyj81VjZ3U" target="_blank">http://www.youtube.com/watch?v=0dyj81VjZ3U</a>

basically, you can plate pinch 3 ten lb plates, 4 ten lb plates etc.. or come up with a device like the one in the first video to add weight based on a smaller plate thickness.. you could make a pinch block, like a 2", 3" and 4" block with a rope that holds plates, etc.. stuff like that..

there's a few types of grip:
- pinch
- crush
- support

palming falls under pinch

peace man...

ok ok.. flyin!

7/19/2010

bw = 162
soreness = nothing
aches/injuries = left plantar fasciae/heel


PRE-DUNK-SESSION DIET: (some people here will want to know)
- BW = 162
- 2:30pm: wakeup: glass of whole milk + instant coffee mixed in + 2 sweet`n`low , water + propel
- 4:00pm: small amounts of water + propel
- 6:00pm: 75% of glass of whole milk
- 7:00pm: small turkey sandwhich + pickel + 75% glass of milk
- BW = 162
- 9:00pm = dunks


workout #1: dunk session
- btw, i do a sprint warmup before all my dunk sessions now.. havn't been logging it for the last 2 weeks or so.. but i do 10's and 15's or so on the court.. like ~8 full speed sprints... just fyi.. fires me up good.. then i do my jump warmup in between or after.

- man i was FLYING early on.. on my ground cam angle in the vid, then their stupid full court became lazy with a bunch of fast breaks so i could barely get dunks in while they were playing.. anyway, hit 3/10, tried a two hander off dribble but i just didn't put enough into it.
- banged my wrist pretty hard a bunch of times.. middle finger tip is swolen.

- MR tuck jumps: 6x10



workout #2:
- 401 walking lunges each leg (802 total).. rained out, sidewalk slippery, had to be careful in some spots
- neutral grip pullups: BW @ 3 x 5 ballistic, BW + 20 lb @ 2 x 3
- natural ghr: 10 x ~10+ partials

natural ghr was very strong even after all those lunges... hit some very good reps.. even though i hit good reps though, i cramped up quicker overall.. hamstrings just fatigued.

that's about it!

peace




the vid:




raw footage of the dunks:






some pics:



the fan club:



another miss:



make:

looks pretty cool..

Quote from: LBSS on July 19, 2010, 01:22:29 pm

More on fructose/HFCS, this bit related particularly to athletes and/or people who exercise a lot: https://docs.google.com/viewer?a=v&pid=gmail&attid=0.1&thid=129eb842f7251360&mt=application/pdf&url=https://mail.google.com/mail/?ui%3D2%26ik%3D408d536b32%26view%3Datt%26th%3D129eb842f7251360%26attid%3D0.1%26disp%3Dattd%26zw&sig=AHIEtbQ_Z0cNKp1V0DgqZ8IHNxmxp4Xo7g

Salient quote:

Quote

Fructose is a monosaccharide that is the principal sugar present in fruits and honey. Table sugar (sucrose) derived from sugar cane and sugar beets is another source of fructose, as this disaccharide is degraded by sucrase in the intestine to equal parts glucose and fructose. The other major source of dietary fructose is high fructose corn syrup (HFCS), which is generated enyzmatically by converting corn starch to a mixture of fructose and glucose, often in a 55:45 mixture. HFCS is a common sweetener because it is liquid and mixes well, does not crystallize with freezing, is relatively inexpensive, and has a long shelf life. Natural fructose also is present in some vegetables (such as the sweet pea and sweet potato), but most fructose ingested today comes from products containing sugar and HFCS. It should be noted that HFCS comes in two commercially used variants: HFCS-55, as described above, and HFCS-42, in which only 42% of the total carbohydrate is fructose. In other words, HFCS-55 delivers slightly more fructose than table sugar (sucrose is composed of 50% glucose and 50% fructose), whereas HFCS-42 delivers slightly less fructose. HFCS-55 is used more often as a sweetener because its higher fructose content confers greater perceived sweetness. Most importantly, from a metabolic perspective, the three sugar sources are indistinguishable.

So what again is wrong with HFCS?

Cmon man, you trying to tell me that there is nothing wrong with eating refined products that contain HFCS? I don't mind fructose as long as its from fruit. HFCS is refined, contains empty calories and not good for developing a good physique so i would rather stay away from it.

Quote

Since we're talking sugars, let's highlight the differences between fructose and glucose (the sugar that most of our ingested carbohydrates become when they hit the bloodstream).

Fructose is absorbed through the intestine via different mechanisms than glucose. In addition, fructose has a slower rate of uptake.

Unlike glucose, fructose doesn't stimulate a substantial insulin release. Fructose is transported into cells via a different transporter than glucose. Once fructose is in the liver, it can provide glycerol, the backbone of triglycerides (fat), and increase fat formation.

Some people may have an inability to completely absorb fructose when ingested in a high dose of around 50 grams. Note, that's a lotta fructose. We're talking four to five medium apples. Conversely, a 16 ounce juice with HFCS can provide around 45 grams of fructose. Hello, flatulence.



Consuming glucose with fructose at the same time accelerates the absorption of fructose. This is one of the reasons that many sports drinks contain a mixture of sugars.

So, as you can see, there are some clear differences in absorption, digestion, and metabolism between fructose and glucose.

Quote

http://www.tmuscle.com/free_online_article/sports_body_training_performance_nutrition/fructose_wars

Quote

Fact #3: Metabolic mayhem ensues after HFCS ingestion.

Let me ask you this: where in nature could our hunter-gatherer ancestors quickly guzzle down 100 grams of sugar? You guessed it, nowhere. It just ain't natural. It astounds me that the human body can even deal with a Super Big Gulp. And actually, it doesn't deal with it very well.
Guzzling Corn Syrup



When a human being quickly introduces that much sugar, his body does what it must: turn it into triglycerides (fat). I've seen some disturbing blood work after ingestion of a fat-free, high-fructose meal, in which the subjects' blood values looked like they had just wolfed down some fried chicken. How can this be?

Fructose really turns up the lipogenesis by bypassing the most important regulatory enzyme in our carbohydrate biochemistry, PFK-1. This supplies our bodies with a bountiful supply of acetyl-CoA  and glycerol, the building blocks of fat.[5]

http://www.tmuscle.com/free_online_article/sports_body_training_performance_nutrition/thank_you_for_guzzling_corn_syrup


There is nothing wrong with fructose from fruit, have you ever seen someone get fat from eating too many apples? But the opposite cant be said with someone eating to many products containing HFCS e.g. sweets and soda.

ya i'm with Tam on this one.. i mean, sure that study shows that result, but i've seen plenty of studies that showed some adverse effects of HFCS and fat metabolism/insulin/cortisol compared to fructose from fruit etc.

i must admit, i'm not at all a fan of foam rolling.. for some people, yes, it really does help, mostly with the ITBand.. but honestly, after i stopped foam rolling i actually realized i felt better.. long warmups and post-session stretching i find much more effective, imo.

you gotta hand it to zgin, though, that was exceptionally well-placed.

High five, zgin.

i have to agree, as cliche/juvenile as it was, his eloquence & use of size 50pt font is to be admired.

couldnt do too much, chest abit of achings from coughing haha.

ah.. that sucks.

just realised that my squat singles are almost at my previous PR weights. gosh.

ya man you are a beast right now..

whats in for this week adarq?!

ill post the rest of the week a bit later today.. but that workout was from monday right? good stuff.. you improvised it well.

there's a camp organised by sedale threatt and his son coming by, its a 3 day thing. still thinkin if i should sign up or not. not too sure if it'll help my game haha. just found out that dude was the starting point after magic, and was their main player for a few seasons!

cool.. why not? sounds fun..

peace

been having tons of dreams lately

today- went walking with this dime, showed her my 6 pack but wen i pulled my shirt up, i had a beerbelly and she ran away.

lol, that's somehow a product of that young high jump girl showing her abs on that video.. funny

Ahem, ahem. Ladies and gentlemen (well, gentlemen), I would like to take this occasion to bring y'all's attention to the fact that I am now a Hero Member.

A thank ya, a thankyaverymuzh.

how do i downgrade your status? been trying to find out for hours but i can't fig it out! dammit.

you have been a hero in our hearts since day one, fyi.