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Messages - AGC

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301
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 19, 2016, 09:03:14 pm »
Well, I ended up playing ball last night to fill in, body felt OK so decided to just have a bit of fun and not try too hard. Well pre-game I was amped AF and really felt springy. Am happy to say I finally threw a jam down! Was feeling so good I also got a sick reverse and windmill as well as a lob dunk!

<a href="http://www.youtube.com/watch?v=CTgRruIo6PM" target="_blank">http://www.youtube.com/watch?v=CTgRruIo6PM</a>

In all seriousness though, I got there and saw the ring was low so I just got in and did a few dunks cold before they lifted them for the game, which is why they look awkward haha. I wish I could move the rings myself. I always thought practicing dunks at say 9-9.5 feet would be really handy.

The game was fine, didn't do anything crazy, and we lost a close one. Guy on our team popped his shoulder out briefly on a rebound contest  :huh:

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Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 19, 2016, 08:54:18 pm »
Quote from: Mutumbo000 on September 19, 2016, 01:56:52 am
It's definitely a lot easier training when you've got something to work towards. By competing in amateur comps it gives you a purpose and also gives you objective feedback (times) of how you're travelling. Good luck for the season and bring on the warmer weather  ;D

Thanks mate! I figured it was the best way to have an objective gauge of ability without injury risk of bball (definitely not the cheapest way though, AthsVic summer rego is $225 this year for 12 comps, of which you lose 1-2 per season due to heat  :o).

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Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 19, 2016, 12:02:15 am »
Quote from: undoubtable on September 18, 2016, 09:28:22 pm
Nice man! looking forward to seeing you outperform yourself. One of the most important things for me when training sprints alone was video timing to keep me motivated (or stopwatch for longer runs). Its not the easiest thing and you have to get creative but it can be very rewarding. Best of luck!

Thanks man!

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Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 18, 2016, 09:11:09 am »
So I've done about 4 solid weeks of the program now. Body is getting pretty beaten but overall not so bad. This is bits of a track session I did today. I decided to run just the amateur comp this summer but won't change my training at all. T0ddday's program has me doing plenty of stuff that'll benefit 100m and jumps etc, but still focused on vertical jump and power and all that. Just competing because it's fun mostly - and (jinx incoming) I think I should run a bit faster this season. It's always dangerous to assess your performance when you're training and running by yourself, but I definitely feel better in my sprinting technique and also the way I've done the 'off-season' is very different to last year's approach. I'll start filming some sprints once daylight savings ticks over and I get back into spikes for these sprint sessions.

<a href="http://www.youtube.com/watch?v=qfdp1LsCaCA" target="_blank">http://www.youtube.com/watch?v=qfdp1LsCaCA</a>

I hadn't filmed any track stuff mainly due to weather but also just got a tripod that makes framing stuff a lot easier. The shot tosses are around 12m now. It's hard to get lots of good reps in because there's a  basketball ring behind the camera and it's usually swarming with people. Hard to fling a 7.3kg projectile blind with the thought of nailing someone in the head. It actually nearly happened once when I was practicing shotput here a few years ago - some footy team was doing drills on the court and a guy who was late ran across the ring as I was about to throw with my back to him. Missed his head by about a metre. Closest I've ever come to seriously hurting someone.

The jumps are a bit difficult atm just because it's usually wet and slippery on the runway. Best broad jump was 2.8m, best standing triples are about 8m (video one was just warmup), 5xDL bounds 14m and I also did 10xLRLR bounds of about 26m.

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Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 18, 2016, 05:22:43 am »
Yeah sometimes it's easier to just fall backwards rather than try to save myself. It's because I'm so glute-dominant now I keep rotating backwards lol. Good tip on the auto-focus, been annoying me that it keeps doing that right at the jump.

Yeah spikes do change the equation a bit I'd imagine. The pronation<-->injury relationship is a hard one because it's heavy on variables, all I know is you have to be damn strong and well-trained to be able to hold that near-45deg angle of the ankle and shin as Holm does@5:47. Crazy.

306
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 11, 2016, 04:44:11 am »
Quote from: maxent on September 11, 2016, 02:17:02 am
that was yesterday. i had the worst diet fail i can remember. at one point i was eating junk food just to see if i could. the last thing i remember eating is a bacon and egg mcmuffin and a chocolate top icecream cone ...  at 11:54pm. yikes. fasting today tryna detox and try get back on the wagon. here i am 1 week out from the mr olympia and im eating mcdonalds, kfc, kfc again and then mcdonalds again in that order .. in one day .. interpersed with choclates

Why do you think you do this? I understand it's probably only partially a conscious decision and some of it is psychological/mental. I'm lucky in that I never feel the urge to binge on food despite how well training/life is going. But I can't help but wonder how much better you'd be performing if you smoothed over these extremes (obsessive weight tracking <--> food binging).

307
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: September 10, 2016, 10:15:25 am »
Been able to string together a couple of weeks now mostly as written, with the big exception still being no bands, and intermittent vest use. I try to wear it as much as possible but some sessions (particularly track) I've been quite sore so have been selective to try and preserve myself through this volume phase. Injury-wise holding up OK, right achilles is a bit sore when I plantar flex my foot, but nothing too bad. Today I did some jumps at the wall again, I feel like I'm getting a bit higher here. During the week I'm trying to jump at 10' a couple of times in the vest and am hitting 34''+ pretty consistently unweighted. Haven't properly tested for awhile but might be doing that soon.

This wasn't my greatest jump lately (a bit slow) but not a bad one:

<a href="http://www.youtube.com/watch?v=2lXkitdy8Og" target="_blank">http://www.youtube.com/watch?v=2lXkitdy8Og</a>



I remember reading a bit of discussion on Nick Ross's pronation on his SLRVJ: I don't seem to pronate much at all, which is good I guess, but then I don't jump as high!



308
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 09, 2016, 06:33:53 am »
Quote from: maxent on September 09, 2016, 12:29:20 am
Quote from: acole14 on September 08, 2016, 11:55:41 pm
Quote from: maxent on September 08, 2016, 11:00:24 pm
Hmmm. So what do you suggest. Shud I do more jumps without a ball to get a more efficient technique?

Yes!

Quote from: maxent on September 08, 2016, 11:00:24 pm
I realised that in the accelerometer thread. You guys can get a good workout by jumping at the rim b/c getting a palm over the rim is 30"+ palm touch but for me an SVJ to the rim is only 22" and a wrist touch is a nothing special 27" or whtaever. If i have ambitions of cracking 40" - then jumps at the rim wont mean anything unless im touching deep down my arm but this isn't as really a good workout cos you dont jump up to touch a target with your forearm (who does?) - it works better when you're tryina touch a target with your hand. I get that now. Unless i figure out a way to make a rim 12" higher, it wont be a good workout. But i shud be doing more jumps without a ball (and not talking about jump squats or depth jumps) - so how do i make a good workout with these restrictions? The reason i wanted a device to measure my vertical was to get feedback so i can PR my leap in a workout and get better at jumping over time.

Sure that makes sense, for you a better target would be distance from the top of the square or alternatively, head to the backboard. Both have set heights and are more in your range. Or use the best accelerometer you can get, I wasn't trying to completely badmouth those vert devices in the other thread, they just don't really add much value but if money is no object and they can at least give you a consistent measure then go for one of those.

No you're right, jump and stretch for a distant target is the most natural way to get the body to figure out how to jump higher and higher. But if rim is too low, then yes top of square is a better height to aim for - but it's not a good target and neither is head on backboard (really?!) - these are terrible targets to aim for. I'm gna figure this out. Have something in mind .. will see it through and report back.

Well that's a terrible dismissal of a perfectly good suggestion tbh. You're 6'4'' right? Every source I can find (this site and elsewhere), plus my own measurements put backboards somewhere between ~9'4''-9'6'' from the ground...so getting hair on it would be 36-38''. Sounds like a great target for you.

309
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 08, 2016, 11:55:41 pm »
Quote from: maxent on September 08, 2016, 11:00:24 pm
Hmmm. So what do you suggest. Shud I do more jumps without a ball to get a more efficient technique?

Yes!

Quote from: maxent on September 08, 2016, 11:00:24 pm
I realised that in the accelerometer thread. You guys can get a good workout by jumping at the rim b/c getting a palm over the rim is 30"+ palm touch but for me an SVJ to the rim is only 22" and a wrist touch is a nothing special 27" or whtaever. If i have ambitions of cracking 40" - then jumps at the rim wont mean anything unless im touching deep down my arm but this isn't as really a good workout cos you dont jump up to touch a target with your forearm (who does?) - it works better when you're tryina touch a target with your hand. I get that now. Unless i figure out a way to make a rim 12" higher, it wont be a good workout. But i shud be doing more jumps without a ball (and not talking about jump squats or depth jumps) - so how do i make a good workout with these restrictions? The reason i wanted a device to measure my vertical was to get feedback so i can PR my leap in a workout and get better at jumping over time.

Sure that makes sense, for you a better target would be distance from the top of the square or alternatively, head to the backboard. Both have set heights and are more in your range. Or use the best accelerometer you can get, I wasn't trying to completely badmouth those vert devices in the other thread, they just don't really add much value but if money is no object and they can at least give you a consistent measure then go for one of those.

310
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 08, 2016, 09:22:45 am »
Oh I see. Proper arm swing is definitely important, but that sort of midair butt kick movement won't actually give you any extra meaningful height. Any leg swing/kick back momentum happens after he leaves the ground, so there's nothing to act against. I guess it's similar to the hitch kick in long jump, which doesn't give you any added force off the ground or height but is the preferred technique probably for optimal landing position by stopping excessive forward rotation (to my knowledge, I don't know of any studies comparing the main landing styles but pretty much everyone hitch kicks at the top).

But I think what you're getting at is is this sort of movement correlated with better jumps/better jumpers? Usually you see pretty explosive guys doing it. Hand-waving here but maybe it's a by-product of strong hamstring/glute contraction in the plant/take-off.

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Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 08, 2016, 06:07:59 am »
I don't understand, is this a single leg thing? Can you post it?

312
Crazy Weird Analysis & Stuff :) / Re: Vert wearable device
« on: September 08, 2016, 05:23:38 am »
Quote from: maxent on September 07, 2016, 10:07:01 pm
I really do like the idea of exploring putting an accelerometer on your COM to get true vertical instead of stretchy/tippy toey/ vertical but i do have some doubts. for one how do you find ones COM accurately? does it even matter? And finally .. how does it compare to say video. Did anyone work out a good way to get accurate vertical off video? using COM i guess

Exactly, there's error associated with every method. Counting frames on video is also inaccurate (there used to be a good post by vag about the hangtime calculator for example but I can't find it). I've said it 1000X, the best and cheapest way is [highest touch-standing reach or head height]. You can measure your reach or height very accurately and indoor basketball rings are pretty standard (and you can measure them as well if there's doubt). Then just frame the jump video well enough and you're going to be very accurate. If you have money to burn go for it but I'd spend the money on better shoes, protein, bands....

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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 07, 2016, 02:40:20 am »
Quote from: LBSS on September 06, 2016, 09:50:58 am
long trips in cars, planes, buses -- anything that forces me into a fixed, seated position -- are problematic. specifically, if i can't move my right knee around it gets uncomfortable (although not stiff) and stays that way for hours or even days if the trip is particularly long. that's why even being sedentary at a desk job or on my couch isn't as bad: i can get up and walk around/extend the leg at will.

i can see how a really long walk could hurt. still, i took a leisurely and medium distance (~3.5 miles) walk yesterday and don't think that is problematic. but a really long walk is sneaky fatiguing. and extended standing/slow walking, like a trip to a museum, can also induce knee discomfort.

x2 on this, did about 6 museum/gallery days on my trip and I was dying by the end of them, especially if I'd trained the day before.

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Progress Journals & Experimental Routines / Re: chasing athleticism
« on: September 07, 2016, 02:39:22 am »
Quote from: LBSS on September 06, 2016, 12:59:41 pm
if i had a 98" reach i could almost get my elbow in the rim.

Now now, as the good lord says: thou shalt not covet thy neighbour's standing reach. Or something like that.

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Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: September 06, 2016, 08:17:49 am »
Quote from: Coges on September 06, 2016, 01:21:25 am
Quote from: adarqui on September 05, 2016, 08:53:14 pm
Quote from: acole14 on September 05, 2016, 08:47:16 am
Quote from: Coges on September 05, 2016, 06:24:31 am
Quote from: acole14 on September 05, 2016, 01:32:06 am
That sucks mate. Gonna keep playing ball for the short-term?

Thanks mate. Yeah I plan on playing the season out and will assess from there. Am skipping this week and will hopefully be good to go next week.

Feel like I'm whingeing a bit but it seems like a 1 step forward 2 steps back at the moment.

Nah it's not about being soft or anything, you just have to be really smart and measured with this type of training. Can't neglect anything as there are just so many possible injuries you can't 'push through' no matter how big of a stoic you are. Even minor/moderate stuff can prevent you doing the meat of the program effectively (e.g. squatting big, jumping, sprinting, bounding). So don't feel bad about getting your ducks in a row. AELS and all that!

x2

aels!

i'd be curious to see if Coges sees any improvement in recovery once he's on a consistent 8 hour sleep schedule instead of ~6 hours. It could make a major difference eventually.. we'll have to wait and see.

AELS (anti ego lifting?)

I'm pretty conscious that two of my major flaws have been sleep and nutrition and I'm pretty sure that getting these two lined up would make a massive difference. Life changing.

Yeah @acole14 you're right. The reason why I feel like I'm complaining too is that I have never really been consistent with this stuff and when I am consistent I get great results. Frustrating but true. I'll continue to play because it's with a bunch of mates and I don't want to leave them hanging. If I can line up the other stuff I'm pretty sure I'll be fine.

Haha yep anti-ego lifting squad! Adarq and a few others coined in it another thread, can't remember when. Sounds good, definitely poor form to abandon a team you've committed to, and you can fit it into the program, I'd just readjust the jumps volume (or ask T0ddday how to manage).

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