Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - Coges

Pages: 1 ... 152 153 [154] 155 156 ... 200
2296
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 01, 2015, 09:27:40 pm »
Went for a shoot around yesterday afternoon. Thought I would try out some half and full court lay-up action. Left knee was really bugging me especially off a long run up. Gave that up and will store it for away for another day when the knee is feeling better. Worked the jump shot and after about 25 mins had a few jumps when the knee was fully warmed. Noticed a few interesting things. My reach is around 8'4-5 so lets say 8'5 in shoes. I need 19" to touch the ring. I did some DOMS affected jumps and they looked like this:

DLSVJ: 21-22"
RDLVJ: 29-30" (LR plant- ball in hand)
RSLVJ: 30-31"(ball in hand)

Now, if only I can get a ball that's not so slippery. It's ridiculous. When I bought it it had a great feel to it and I could palm it easily. After a few uses it's slippery as fuck and palming it is a bitch. I still have my old Nike blue ball that is quite heavy but also easy as to palm. May have to go back to using that one but it's no good for shooting as the extra weight affects my shot when I shoot with the game ball which is much lighter.

On a positive note I see some good improvements on the horizon with losing some weight and becoming more reactive. I would imagine a few inches each on SL and DL by the end of the year and I think the gap between them will widen again if I can get my knee healthy to be able to push more force through it.

2297
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 01, 2015, 07:54:29 pm »
Another side note on programming: Do not place leg day the day before a game. DOMS =  :pissed:

2298
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 31, 2015, 06:39:58 pm »
Quote from: Eric on August 31, 2015, 06:33:10 pm
Quote from: Coges on August 27, 2015, 08:04:27 pm
Quote from: LBSS on August 27, 2015, 03:56:15 pm
lol coges that is NOT winter. i live in what's technically "the south" in the US* and i'd call 12-14 just about ideal for picking apples on a pleasantly crisp fall day, or a fast marathon. no wonder australia doesn't produce long-distance runners, it's way too hot!

i think eric lives in upstate new york -- he gets probably the realest winter of anyone on here. two meters of snow kind of winter.

*i.e. below the mason-dixon line.

Haha.  Yeah I know. We rarely even have winter down there though. Normally we just have revolving seasons within the day with the occasional cold or hot day thrown in for good measure.  If the sun is out then I'm all good. When it's overcast and raining non stop that's when I'm hanging for warmer weather.

My sister actually just moved from Thailand to Michigan so I'm sure she'll be telling me about a real winter soon.

yep, it gets so bad in Oswego ny they line rope along the sidewalks around the college so when it snows people can find their way around and not walk into the road.  Looking at the numbers from this/last year, from december to february we already had anywhere from 109-150" of snow which is on the low side.

Haha. Nice. We don't really get snow here unless you specifically go looking for it (2-4 hour drive) so I'm sure they'll love that.

2299
Strength, Power, Reactivity, & Speed Discussion / Re: RVJ on the fast break
« on: August 31, 2015, 08:30:45 am »
Quote from: maxent on August 31, 2015, 03:58:22 am
Quote from: Coges on August 31, 2015, 01:22:44 am
It's weird though. I find that if I do a full or half court lay-up and just do it naturally I get some decent height but when I try and put that extra 10% in I have issues.

^that's a great observation. if i think of a layup to end a fast break, i'll invariably go off one (though im a better DL jumper by far) and i'll still get good height. But with a dunk i just feel so alien approaching with any kind of speed that it feels nothing like a dunk attempt ought to. Im not even saying it's mental, obviously the physical situation is very different in a 2-3 step dunk attempt vs a fast break one. I'd like to do some tests and figure out how to break the fast break dunk into trainable pieces and work at it. This friday hopefully, i'll have a court to myself and can take video. If there is anything i should be experimenting with/testing let me know.

It was your post and this article that got me thinking about it

http://www.higher-faster-sports.com/lastlittlebit.html

I believe it is a mental thing. When I know I'm going to attempt a dunk my form changes completely. Less speed, more knee bend (as Raptor says below), more forward lean, upper body tension. The good lay-ups feel effortless. I had a finger roll a few weeks back that I certainly could of dunked but didn't even think about it at the time and got major height.

I like the idea of doing lay-ups and getting comfortable with increasing the speed and height over time. I'm going to head to the courts tomorrow to try out. I think it's just going to be reps and reps of half and full court lay-ups. It kind of seems too simple to be true but if you can get that smooth and gradually increase the height and speed of approach and also sort out the take off zone. I tend to get too close when taking off so that's something to work on too.

2300
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 31, 2015, 01:38:45 am »
Side note on programming (reminder for myself). Hang cleans added based on some info from Kelly B re jumping higher with and without the ball. Apparently hang cleans can help reduce the difference here and help make up for the lack of arm swing.

2301
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 31, 2015, 01:36:22 am »
31/08/15

Day 1- Let's learn to jump again.

Dynamic warm up, leg swings, sprint starts,

SL bounding complex- my knees hate me!!!

Vert testing. Still going over the footage but I would say my SVJ is around the 22-23" mark  :-[ with the RVJ a couple of inches higher and SLRVJ only another inch higher again :'(
At least there's significant room for improvement. Am hoping that -7kg alone will result in a bit.

Squats-
bar x 8, 70 x 5, 90 x 3
110 x 5, 5

BSS-
10kg KBs x 8, 8

GHR- assisted
BW x 6, 6

Circuit-
Med Ball Slams (9kg) & KB Swings (20kg) for 5 x 10

Completely forgot to do core. Will do something at home tonight. Planks potentially. Was going to run but knees were hating me early and are quite puffy/swollen. The med ball and KB circuit went pretty well. Was sweating bullets by the end of it though.  Not sure about GHRs. Felt lots of stress in the hammy (good) but even with significant padding felt lost of stress on the left kneecap (bad). Will give them another go maybe. I do want to work walking lunges and OH reverse BB lunges in there somewhere as I actually enjoy both of those.

1 down. Hopefully many more to go.

2302
Strength, Power, Reactivity, & Speed Discussion / Re: RVJ on the fast break
« on: August 31, 2015, 01:22:44 am »
Cheers thanks mate. I'm 95% SL jumper so this should help me. It's weird though. I find that if I do a full or half court lay-up and just do it naturally I get some decent height but when I try and put that extra 10% in I have issues.

It's going to feel like I'm 15 again and doing full court lay-ups for days. I remember when playing rep ball in my teens as a team we would have to make 100 full court lay-ups in a row. Inevitably we'd get to 70 or 80 and someone would miss. Happened in the 90's once too which was a bitch. Ah...the good old days. 

2303
Strength, Power, Reactivity, & Speed Discussion / Re: RVJ on the fast break
« on: August 30, 2015, 10:08:53 pm »
Thx mate. I do need the conditioning too.

Yeah I normally go off 1 on the fast break but am working both SL and DL at the moment. I'll start doing some half court drills as I have only ever really done them from the 3pt line.

I'm always more likely to go off 1 but I'm so cautious going into the plant as I don't want the knee to collapse. Especially in a game situation where scores matter.

Yeah just having a look and I see that pretty much everyone slows just a bit.

2304
Strength, Power, Reactivity, & Speed Discussion / RVJ on the fast break
« on: August 30, 2015, 08:20:53 pm »
Instead of hijacking Maxent's log I thought I'd post this here. I'm in a similar situation to Maxent in that I've never dunked in a game on a fast break. I've tried quite a few times but have found that it's that last couple of steps that are problematic after such a long run up. I can seemingly get much higher off 2-4 steps but normally there's so much traffic in that situation that dunking is not an option (unfortunately I don't quite have Chris's VJ yet).

Any ideas on how to train the RVJ in this manner? Is it as simple as doing half and full court lay-ups and attempting a dunk at the end?

Also, reading through some old Todday material he cited hamstring strength and the inability to transfer force behind knee collapse (if I interpreted this correctly). I know this refers to bounding but I would imagine RSLVJ would be a similar issue.

Quote
Tons of guys have problems with the buckling of the leg when beginning bounding or bounding at max intensity, its usually caused by the hamstrings not being strong/powerful enough to transfer the force up to the hips

Again, is this as simple as training the pos chain more to prevent this from occurring or are there better methods?

2305
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 30, 2015, 07:20:47 pm »
Quote from: LBSS on August 30, 2015, 09:56:24 am
i like it. good luck sticking to it.

Thanks mate. That's always the struggle. Day 1 today.

2306
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 30, 2015, 08:55:32 am »
Am going to try and test vert as best as I can at gym tomorrow and get a fairly accurate base level.

2307
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 30, 2015, 08:51:21 am »
Seems I have very similar goals to a few others on here.

- Lose some fat (6-7kgs)
- Get fit (ability to run out games and still be explosive off a full court run in the last minutes)
- Get the body moving and feeling right. Focus here on upper back, glutes, hams and core. Still have problematic left shoulder/trap/neck area and right hip. Just saw today they can be linked via the anterior oblique sling. I do know my lats and have issues too so need to get those sorted. 

Have 6-9 weeks left of the season, depending on finals, so that will give me time to get myself game fit and work on the getting the body right and in shape for next season.

Going for an upper/lower split and it will look something like this:

Monday- Bounding/jumps, Squat, BSS, GHR, core, sprints/run or BB circuit
Tuesday- Hang clean, Incline bench, chins, DB OHP, DB Row, rear lateral raise, BB curl, farmers walks/prowler/battle ropes
Tuesday night- ball game
Thursday- Bounding/jumps, deadlift, hip thrusts, calves, back ext, core, sprints/run or BB circuit
Friday- hang clean, OHP, chins, DB incline press, BB rows, dips, hammer curls, farmers walks/prowler/battle ropes/
Saturday- run (2-5k)

It's mildly ambitious given my ability to stick to a program but the workout length each day is doable. Aiming to cut the a kg a week and the additional cardio should definitely help. Once I get the weight off and the body feeling right I'll start on some new goals (35"+ :D)

*edit- added hang cleans on Upper days. 3-4 sets of 1-3 reps.

2308
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: August 28, 2015, 01:16:44 am »
28/08/2015

Day 8 of no real training program

Wide Grip RDL
60 x 5, 5
80 x 5
100 x 5, 5

TRX inverted rows
bw x 8, 8

Double KB Overhead Lunges
10kg x 8, 8 each leg

Standing rope cable curls
20 x 15, 15, 10

Feeling pretty meh atm. Still pretty tired and need to get to bed earlier and start eating better.

2309
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 27, 2015, 11:26:40 pm »
Quote from: LBSS on August 27, 2015, 08:23:05 pm
no doubt, what'd she move to michigan for? and whereabout? i went to college up there (university of michigan, in ann arbor).

Her husband works with GM. They're over there for the next couple of years. Around the Rochester area I believe.

2310
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: August 27, 2015, 08:08:53 pm »
Quote from: vag on August 27, 2015, 05:21:00 am
Yup, i've noticed our training philosophy is pretty similar in many aspects. I'd like to get to where you are body-wise too, 90-ish kg lean-ish is more appealing to me than 80-ish super-lean.
For now i am ~85kg/15% though so not close to either one, hahaha  :uhhhfacepalm:

Where I was you mean :(  Unfortunately I'm sitting at 96 right now. Goal is 92-3 and around the 10% mark. By Christmas time hopefully.

Pages: 1 ... 152 153 [154] 155 156 ... 200