20671
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20672
Basketball / Re: *NASTY* crossover makes dude fall - SICK
« on: June 10, 2010, 03:42:35 am »
same kid, fake behind the back to dunk:
<a href="http://www.youtube.com/watch?v=En1Qmd_r-o0" target="_blank">http://www.youtube.com/watch?v=En1Qmd_r-o0</a>
20673
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: June 09, 2010, 11:29:01 pm »ankle hops:
http://www.youtube.com/watch?v=-9671WVt034
bench:
http://www.youtube.com/watch?v=a85yOjy9FBI
you were getting some nice bounce on those ankle hops, looked good! just always remember the cues before doing them:
- prior to landing, glutes and quads locked, toes up
eventually you can add some arm swing, but those ankle hops looked good.. make sure you're not leaning back when you get tired, happened on the 2nd half of the vid.
bench was great form.
peace man!
20674
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 09, 2010, 11:06:30 pm »
a still from tonight: as i slam it down my whole hand is in the rim, so that's legit wrist height.. plus my wrist hurts like a MFQR.
here's a link to a large version of pic abuv:
http://i49.tinypic.com/30rl845.png
<a href="http://www.youtube.com/watch?v=5oGauyIlATo" target="_blank">http://www.youtube.com/watch?v=5oGauyIlATo</a>
here's a link to a large version of pic abuv:
http://i49.tinypic.com/30rl845.png
20675
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 09, 2010, 09:58:23 pm »
MOTHERFUCKING GOD FUCKING DAMMIT, FLYING BUT NO DUNKS WENT IN.
heh, bout to grab the footage off my cam, i had to be getting up psychotic though, throw downs were ridiculous.
heh, bout to grab the footage off my cam, i had to be getting up psychotic though, throw downs were ridiculous.
20676
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: June 09, 2010, 07:46:04 pm »
btw
that attacking mindset is what you need, it probably had you accelerating more into your plant too etc.
Quote
also, overthinking kills me in so many ways. the one day, whenever it was, that i got a couple of knuckles above the rim (~32" jump), i was just attacking for those couple of jumps. the rest sucked as usual.
that attacking mindset is what you need, it probably had you accelerating more into your plant too etc.
20677
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 09, 2010, 07:26:12 pm »
my ideas:
- less caffeine than the session above
- you really stepped up that volume on the sprints prior to the jumps
- normal, just a dip in the CNS
Yup , i was guessing the CNS dip but ure right.
- Much less coffee today , had 2 cups in the morning and 2 cups at 3pm. Jumps were at 9pm. On sunday i had 4 cups and a redbull 30' before jumping
-Sprints is true too , i forgot my watch so i didnt know how much i was pushing, whenever i dont monitor i push more.
Nahhhhhhh , its the bad session before sunday's 34'' PR
combo of higher volume sprints + no caffeine = big drop.. when I was PR'n during my high freq squat experiment, i would ONLY caff up on sunday.. so if i was hitting some good 1-2 step lead in jumps on tuesday and thursday, i knew come sunday with huge doses of caffeine (coffee drink + monster) i'd be flying.. i'd get so amped that I'd have jitters and shit, basically what KB recommends pre-vert testing.
one thing caffeine also did for me, is give me a WORLD OF CONFIDENCE.. without it sometimes i'd get those crappy negative thoughts pre-jumping, that shit NEVER happens when im on tons of caffeine.. it's basically like an anti-depressant, you're so amped.
so ya, I like caff'n up 1 day a week and going for PR's, it sort of becomes like "the biggest hunt day of the week" aka king of the jungle style, can't help but be on point.
peace man
20678
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: June 09, 2010, 07:16:45 pm »thanks again, that does help. the bit in there about side planting (vs. straight squat planting, like i do) is good to keep in mind, but i guess there's no real way to practice it other than to get more explosive/reactive and just do it.
yup.
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it might help me to come in more from the side and then try to jump facing the backboard, now that i think about it. if that makes sense.
definitely, the angle you come in at will have a major effect on the plant.. if you do come in from the side a bit more, i would imagine you would learn to turn into your jumps (which would have you really decelerating well).. so just throw a few in each jump session from 2-3 step run ups and see how you feel.. you want to accelerate all the way into the plant though.. look at your vid, you are decelerating into the plant.
Quote
also, overthinking kills me in so many ways. the one day, whenever it was, that i got a couple of knuckles above the rim (~32" jump), i was just attacking for those couple of jumps. the rest sucked as usual.
ya man that's killed me plenty of times.. it's hard to overcome when it's in your head, it can kill your entire jump session.. if i jump too frequently that stuff gets in my head.. i also jump with an ipod, it really helps.. when i was jumping very low a few months ago, like barely 10'2 touches etc, it was getting into my head, so to get it out i would focus mostly on practicing my jump shot/dribbling, then throwing in a few jumps every 5 minutes, it really helped..
letting doubt/negative thoughts creep in really is a killer, it can completely shut you down, i know 100% how you feel as it has happened to me alot, but you have to find some "workaround" in order to get those thoughts out of your head.. for me, that is:
- jumping less frequently (say every other day or every 4th day)
- doing alot more activity in between jumps, such as bball dribbling/shooting.. maybe for you it would be short sprints etc
- having alot of goals instead of just jumping, such as sprints/other movements, takes alot of the weight off of just improving vert
peace man
20679
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 09, 2010, 05:00:54 pm »sick graphs man
thanx man!
6 June 2010
Vertical jump testing / dunk session.
Weight@session : 200,5
Jumping on concrete , 9'10'' rim
-15' dynamic warmup
-3 mins rest
-5 ~80m sprints at 40%
-3 mins rest
-bunch of low/mid effort jumps.
1x3 SVJs : ~27,5''
1x3 1-step-lead-in RVJs , ~32,5'' , maybe even 33''
-Sudden storm , WTF , BOOOOOOOOOOOOOOOOOOOOOO
F-U-C-K , i felt so good , was pumped with cafeine and all too , i was flying!
my ideas:
- less caffeine than the session above
- you really stepped up that volume on the sprints prior to the jumps
- normal, just a dip in the CNS
Quote
Conditioning/recovery workout
Weight@session : ~197
- 10' dynamic workout.
- 3 mins rest
INTERVALS:
- 10x80m sprints at ~60%
- 5 mins rest
- 10x80m sprints at ~60%
- Total 20 sprints , it was ~20sec sprint , ~40 sec rest.
-5 min rest
JUMPS:
- Jumping on concrete , 10' rim.
- 1x3 SVJs : ~26''
- 1x3 1-step DLRVJs : ~30''
- 1x3 2-steps DLRVJs : ~29'' , WTF???
- 1x3 full runup DLRVJs : ~31''
20680
Progress Journals & Experimental Routines / Re: no bounce, need bounce
« on: June 09, 2010, 04:15:56 pm »Thanks adarq, good advice as usual.
Couple ?s:
- I get that plantar flexion is less than ideal w/r/t the plant, but what do you mean by "staying back a little more"?
- Makes sense about the ankle hops. I'll lose the box. Do you have a preference/recommendation for true stiff-leg hops vs. pogos or even tuck jumps?
as far as staying back, check this thread: http://www.adarq.org/forum/crazy-weird-analysis-stuff-%29/various-jumpers-plants/msg6784/#new
maybe it's just the angle of your jump but to me it seems like you're landing basically completely centered over your feet, like say how you would on a depth jump.. that's cool and all but if you were to stay back a bit, which would be an indication of more run up speed (since you're breaking yourself hardcore), you'd load up the quads alot more.
i mean that's just what it looks like to me.. it's hard for me to even screenshot the plant from that camera angle though.
basically, you're trying to squat the jump up it seems to me.. which is ok but you are not taking advantage of that forceful deceleration of the run up, which should give you a few more inches..
stiff leg ankle hops are my favorite of the three, for sure.. pogos & tuck jumps are on the same level for me, they both serve different purposes..
stiff leg ankle hops, depending on the intensity, can be done for:
- high intensity: sets of 5-8
- moderate intensity: sets of ~15-20
- low intensity: sets of ~20+
high intensity would be MAX effort while still staying completely stiff.. these are definitely hardcore.. low intensity would be just staying completely stiff and popping off the toes nice and smooth.
as far as pogos/tuck jumps, same kind of recommendations honestly.. pogos would be more of a jumping assistance while tuck jumps would be more of a sprinting assistance (hip flexor power).. i like both of those though too, in fact when i do like 40 MR tuck jumps in a row i am gasses as hell, tough exercise.
hope that helps! if you need more info be sure to ask!
peace
20681
Progress Journals & Experimental Routines / Re: vag's journal : Age vs Vertical
« on: June 09, 2010, 03:46:17 pm »9 June 2010
Conditioning/recovery workout
Weight@session : ~197
- 10' dynamic workout.
- 3 mins rest
INTERVALS:
- 10x80m sprints at ~60%
- 5 mins rest
- 10x80m sprints at ~60%
- Total 20 sprints , it was ~20sec sprint , ~40 sec rest.
-5 min rest
JUMPS:
- Jumping on concrete , 10' rim.
- 1x3 SVJs : ~26''
- 1x3 1-step DLRVJs : ~30''
- 1x3 2-steps DLRVJs : ~29'' , WTF???
- 1x3 full runup DLRVJs : ~31''
Sprints were nice , felt smooth and had good breaths.
Jumping sucked ass big time. Felt way too stiff , couldnt transfer any power , explosiveness = bellow zero.
wtf?
20682
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 09, 2010, 06:11:40 am »
06/08/2010
154.4 today..
ok, workouts from today:
workout #1:
- dips: 16
- chinups: 13 (sucked)
- partial dips: 35 (dead)
- partial chinups: 20
workout #2:
- sprints: 2 x ~70 yard
- backpedal to sprint transition : x 4
- backpedal sprints: 2 x ~70 yard
- neutral grip pullups: 15
- partial dips: 35
- squat iso: 2:30
dips:
<a href="http://www.youtube.com/watch?v=lCmLVyQT_Bo" target="_blank">http://www.youtube.com/watch?v=lCmLVyQT_Bo</a>
food:
<a href="http://www.youtube.com/watch?v=Z21vXjlbRYk" target="_blank">http://www.youtube.com/watch?v=Z21vXjlbRYk</a>
sprints:
<a href="http://www.youtube.com/watch?v=gWz4jEHkrOg" target="_blank">http://www.youtube.com/watch?v=gWz4jEHkrOg</a>
those sprints actually don't seem so slow when you hand time them, i mean of course i cant get an accurate number, but the finish line is that black line crossing the sidewalk, so i dno its like 8.x for sure.. eventually ill goto a field and get proper measurements.
IM GOING TO START DOING MY SPRINTING SESSIONS IN THE DAY.................... i'll goto some nice football fields etc.. thursday i'll get some 40 yard dashes on tape!
peace
154.4 today..
ok, workouts from today:
workout #1:
- dips: 16
- chinups: 13 (sucked)
- partial dips: 35 (dead)
- partial chinups: 20
workout #2:
- sprints: 2 x ~70 yard
- backpedal to sprint transition : x 4
- backpedal sprints: 2 x ~70 yard
- neutral grip pullups: 15
- partial dips: 35
- squat iso: 2:30
dips:
food:
sprints:
those sprints actually don't seem so slow when you hand time them, i mean of course i cant get an accurate number, but the finish line is that black line crossing the sidewalk, so i dno its like 8.x for sure.. eventually ill goto a field and get proper measurements.
IM GOING TO START DOING MY SPRINTING SESSIONS IN THE DAY.................... i'll goto some nice football fields etc.. thursday i'll get some 40 yard dashes on tape!
peace
20683
Introduce Yourself / Re: Nutrition for gettin' RIPPED
« on: June 09, 2010, 05:59:53 am »
hey just to clarify one thing, if you're going to get into zigzagging, only start out with at MOST two light days a week.. the other days would be normal.. you'll start to get an idea of how to structure it just based on those two days.. in your own situation though, #1 thing is cutting out the junk.
cya man
cya man
20684
Introduce Yourself / Re: Nutrition for gettin' RIPPED
« on: June 09, 2010, 05:55:16 am »my body comp at the moment
height = 6'1
weight = 175
body type = ecto-meso morph (kinda tall but not lanky)
im not on any sort of diet at the momet,just tends to be what my mum cooks.
but id say it consists of high amount of carbs, and theres quite high amounts of protein. meals usually such as pasta bake or roast potatoes and chicken.
but also i need to cut out the junk i eat imbetween, thats what kills me (gona try and completely cut this out).
ive also been using - reflex instant whey. this is so i can get my constant protein for recovery etc.
sounds good, first step is eliminating the junk, it's a hard "craving to beat", but once you do, you'll feel alot better and be considerably leaner !
Quote
the downfall tends to be when im eating this though. (as in days before games etc, as my meals arent planned through out the week. which is something im gona get round to doin asap)
so would i be best carb loading 1-2 days before my games? and then afterwards higher protein intake?
yup, definitely day before.. you want full glycogen reserves come game time. if you have another game the next day (following the game), then you'd need to carb up again, but if not, then ya you could lower carb intake and keep protein intake at a reasonable level.. the point here is you just don't want to be loading up heavy on carbs every day of course, that's where most people fail.. you want to load up on carbs when you need to (ie the next day it is absolutely necessary).. when you don't have much that day or it is just a small power workout etc, carbs can actually be just below moderate level (or moderate) etc.. so that would be say, replacing a huge dish of pasta with a smaller bowl of pasta, keeping protein (chicken) the same or actually adding a bit more.. just an example.
peace man
20685
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: June 09, 2010, 05:34:32 am »Quotesprint warmup: 10's + coast out to 40m x 4, sprint warmup: 10's + coast out to 60m x 4, coast rest: 40m sprint + coast out to 100m: x 2
Could ya explain what these mean?
well say you were doing 10's + coast out to 40m: that's a full speed 10 yard dash then just coast it out.. so the 10 yard is full speed, then the rest is just getting some work in to further warmup, but acceleration stops at 10 yards... same would be for 40 + coast, just relax from 40+.
Quote
I run real hard in b-ball and stuff and to be honest i dont thinki need GPP, ive done spontaneous block of sprints before with no problem, ill keep the set/rep scheme like the old ME/DE.
The sprinting will be done on a GRASS track on soccerfield across the road, ill do them in track spikes (adidas something ive already got them from when my brother ran) I dont think ill have a problem with shin splints etc, goin from dunkin on crete to running on grass should be fine........While im at the feild i might just through in some basic ply/bounds but ill sort that out later...Thanks for the help Lord Darqman
ah ok.. well sprinting on grass etc is alot better, so ya then i would break it up into 40-60m days and 100m days.. honestly though, there's really no need to even hit 100m unless you are planning on competing in it, or you just want a 100m time.. but split it into accel days and long sprint days, that's the best way to do it imo, you'll still get accel work in the long sprint days so... no need to really give you sets x distances right now then, i'd go by feel, but i would keep the volume very low, for example:
Day 1: ACCEL EMPHASIS
- ...
- 40-60m x 2-3 full recovery (4-6 minutes or so) in between
- ...
Day 2: LONG EMPHASIS
...
- 100m x 2 full recovery (10 minutes or so) in between
...
peace man