Adarq.org

LOL, not only can you do both but you pretty much have to do both!  Doing #1 allows you to do #2...  But don't get trapped into focusing on your body when you jump maximally (read the focus paper andrew posted), get it programmed and then focus on the target when you jump!

Could some one direct me to the FOCUS PAPER post? not sure where to find that.

ha ya that is a misquote (on scoobs part). I said for him, shedding some extra fat and getting into the 160's could do him good. I also told him (on fb) not to worry about the 150's. Lean up a bit and get into the 160's but make sure to focus on maintaining that squat strength, stabilize there, then keep jumping and lifting.

pc!

Yes both Adarq and Kadour suggested to get to 16x lbs,  (Kadour is 73kg/160lbs).  the 15xlbs was mentioned to me from that tawinese coach and is the weight of some Chinese Gold medalist high jumper just for reference.  I wont be 15x before i am 16x... so that is my goal for now.

151224 Merry Xmas But can you continue to jog thru xmas?
Is Week 4 of my daily jog, and I had already skipped one day.   For the pass 3 weeks, I maintained about 5 x20min job per week.
Started at 188lbs, I am now at 17Xlbs.  Lowest i got is 174lbs probably due to water lost and fasting. 

Weight is pretty much ups and down at 178lbs, however Pants is getting lose.  The belt might need an extra hole punched.

Still continue to do Jump at the low rim attempting to dunk twice a week,  Never landed a dunk yet, foot work, dribble skill jump mechanics need fine tuning.  My Whole palm is over this rim easy... however going up with ball is never easy.  And i am not able to jump as high if going up with 2 hand.  IF i can not dunk on this... forget about offical 10foot.

Have not been squatting heavy for few months, only been doing 3set of 3 with triple 45lb plate on each side.  Probably should test my 1RM while losing weight.

Issue about the FAT/Weight Lost jog:
Originally was planning to jog for 30 min but seems like my body get too tired and hungry.. so I was suggested to start with  just 20 min.  which I did for 16 sessions now. 
I am getting faster in my 20 min jog, able to maintain avg speed under 6 min per km consistently. I am looking fwd to breaking record running farther in every session in that 20min. 
The question now is, should I be running for a longer duration to hit the fat lost duration zone or should I continue to do the 20min with the aim to break my previous record.

Yesterday I ran and for the first time i did a full 20min forefoot strike; I started off slower than expected, then catch up with my under 6min/km speed with 10min left in my run.  Passing by most of the people... and suddenly spoted a girl infront... where i try to over take.  She is fast... there was are time where i was gaining on her.. but never manage to really get too close, in fact  out of the 10min or so, I was having a hard time just keeping up behind her.  My android reported I was running at 5min:13sec when I was keeping up with her.   I look at my apps, still have 2 and a half min left.... I just force myself to continue.  Right after the apps confirmed 20min run completed.. I just stopped and she disappear into far away.  She is shorter than me with a more frequent/pace of steps, yet she is able to maintain that speed like a pcs of cake.  I am impressed...

P.S.  Injury Warning!!!
Originally, I started my run with regular strike, and shifted to 10min regular and 10 min (50/50) forefoot strike but my calf got so sore I went back to regular.  Ran a few days with regular, and attempt to 50/50 again and my calf finally adapted,  did a few more session of 5min Regular 15min Forefoot and body has adapted finally.  As started yesterday, finally did a full 20 min forward stride.  No pain the the calf.

HOWEVER, my knee started to have weird PAIN (not soreness) behind the knee cap.  Not during run,  but when Pick up like 30lbs and walk around, my knee start feeling weird.  I put on patella strap when I jump at lunch or Jog now (I always use knee wrap in ball training).  I thought the Forefoot stride should be fail prof avoiding any joint pain... and i never had knee injury with all those long 1.5 hrs of jump manual jump training.  I need to pay attention to this...  may be ICING my knee after each session is necessary?

I once again resumed taking Glucosamine  pill again just to be safe...

Again... should I run longer (30min)? or run faster within that (20min)?
running longer but slow is safer?  I just want to lose weight.. so i can jump higher... (but my weight is stuck .... eventhough my pants size is going down)  not sure if that help with my jump.

151219 Cardio Week 3 session 6 sat New Record!!!!!!!!!
slight ankle pain on the left.
thinking about skipping fwd stride in the beginning.  decided to go for it after 5 min in the the run.

the steps are smaller but the frequency is higher. the first 5 min is fast. and forced to keep it up with fwd stride form 6 to 14min. the speed was good with over 10km per hour speed all the way.

after 14:30 suddenly feel hard. knowing the fastest record is in the making... had no choice but to just continue and force it... started groaning in pain and talking positively.... people started turing their head... 

Had not check the stat when typing this log,  but it obvious...

Record is made on today.

post jog hr at 154 at 174.6lbs !!!!

P.s. avg 10.9kph is the fastest speed ever in a 20min jog.

151217 Finally some update from Olifting class and Tried new cardio

There was COLD WEATHER warning yesterday, but I went to the park with coach for the weekly olifting class as usual.  I asked to see if there is any variation, or improvement in the amount of lift, because with out lifting heavy, it is useless for vertical jump. 

I am still high pulling at about 135lbs or so... focusing on the sudden explosive burst of power while slowly pull the bar to the hip.  However we tried some new thing yesterday known as the Panda Pull. 

Panda Pull is just like the high pull with the Shrink yourself under the bar movement right after the hip extension.  It is quite crazy consider the lift require explosive extension followed by quick contraction right after... is like asking someone to Punch fast and recoil the punch right away.
Demo:
https://www.youtube.com/watch?v=Lny5dF4z228
<a href="http://www.youtube.com/watch?v=Lny5dF4z228" target="_blank">http://www.youtube.com/watch?v=Lny5dF4z228</a>


The next morning, weather is still windy and cold at 15C... I have a hard time waking up and did not want to jog for 20 min.. instead.. I followed Adarq suggestion and took out those rope I brought the other day. 

20min rope jumping end up being 20min of LEARNING rope jumping...
   Either my wrist is not flicking strong enough or the rope is too heavy ( as adarq showed me how some real rope look like)
https://youtu.be/82usdBu0gwU
<a href="http://www.youtube.com/watch?v=82usdBu0gwU" target="_blank">http://www.youtube.com/watch?v=82usdBu0gwU</a>

Lunch
Went with colleague to eat mini hotpot instead of go Jump training..
shame on myself.

151122 Sunday Olifting 45 min
Took Friday and Sat off, and Sunday morning.
Did 3 set of Front, side Left, Side Right Plank.  and 45 min olifting of Hi pull.
form Body weight, to bar, to 25lbs each side to 35 lbs on each side.

Wrap up with 3x45lb plates each side squat for 2 set of 3.

151123 Did not wake up early Monday
Unlike last monday where i woke up to do abs and bike.. I just sleep in with tired leg.  At night I have team ball training, but i went there 30 min early just to do the Quick Powerful Plant Drill 5 set of 10.  Still some time lean forward, and now fast/powerful enough.  Probably not low enough also.

After Ball training, test jump a little at that unknow height rim for 3 or 4 times, i am not able to touch the rim at all.
Wrap up the training with 6X full court length lunges.

151124 Jump break down Tuesday
My legs are still sore from yesterday, but knowing wed and thu day will be busy (without lunch basket but possibly can do something in the morning).  I have to do something at lunch today.  Decide to do the break up of jump exercise.

- Depth Drop x10, sprint, depth jump x 4, sprint and repeat of total 3 sprints.
- 5 sets of 10 Quick Powerful Plant Drill with single leg box jump x4 and some random shooting between each set.

I am now wonder if Depth Jump is a good choice as a warm up exercise... (I am getting the Bounce feeling, but not like SUper Bouncy... and i recall depth jump is... dangerous without proper warmup...)  and i am using it as warm up to Wake up my CNS?  um...

151117 Night 1 on 1 Olifting Class
Coach.. had decided only focus on triple extension with ultra explosive speed now.
Instead of wide Grip hi pull, He told me to do close grip high pull (which is not really high consider is like a Clean and Jerk grip)
Go from Light to heavy back to light. 
lifting off ground at SLOW SLOW speed (pretending it is heavy regardless of weight), once pass the hip, double knee band and Explode it up like  mad.

it worked out fine... I am able to lift faster than before (at least from coach eyes)  and hopefully this can translate to jump performance later on.
Weight in kGg, it go like this...0, 50, 60, 70, 80, 85, upto 87.5 and then back to fast pulls 40kg.

Coach is.... not taking my $ any more, because I am not improving.. in Olifting...
this gave me pressure... as a friend and as a coach... he want me to improve, and i am failing him.  Coach is also not happy if he is not able to help me... he actually think and take his time to Think about what can be done to help me.... in terms of "lifting Fast, applying power in short time". 

very appreciate his help.

When I look at pass few days.
Sun morning 45 min Olift/squat
Monday morning 10 min abs 16 min bike
Monday Lunch 45 min Max effort jump
Monday Night 2 hrs ball team training..
Tuesday noon 2 hrs Jumping/ balling with Canadian Dunker frd.
Tuesday Night 2.5 hrs Olifting class.

I Deicide to take Wednesday off.

=====================================================
Back to the topic about What I see real life with the Canadian/Asian Dunker.
When I say he is fast.. he is really fast about the movment... I looked at Adarq video about being Angry to dunk.  His fast is not like Adarq fast. 
Adarq arm swing is powerful and he fly as his arm go from back to front and up.
My Dunker friend Focus on SWINGING his arm DOWN fast.  So he go DOWN (bending his knee and Hip) as well as swing arm down during the planting phase, and his arm does not really Swing Back and point to the sky, it only go down.

As for myself... I am Like adarq,  I swing my arm back.. and as it swing fwd and up, i jump.

I think...
Adarq uses arm swing to help elevate himself like a sling shot.
Dunker frd uses arm swing to Add speed and Load to his plant.

(btw, this dunker frd of mine can never self lob a alley, he can only do drop step 2 hands dunk....which is different than most dunker who benefit from leaning/reaching 1 handed self alley dunk)

Als about being Relax... I am not sure if i mentioned it before, during my Olifting class few yrs back, where the Government funding class hired a 1980 Gold Olifting medalist as a Guest coach for months.  He said to the students:  You must relax your muscle, tight tense muscle is powerless, he see all this body builder with big tight hard muscle and think they have no explosive power. 

Relax...and suddenly contract ! BAM! thats power.... like Bruce Lee quick ... powerful short punch.

Enough of those mumbo jumbo  talk..
I need to figur out how I can...jump higher by ..
1. Go down faster  (Canadian Dunker suggestion*)
or
2. Go up Stronger (Olifting triple extension)


*one of the exercise method Canadian Dunker told me 2 yrs ago which i never followed was.... standing straight up, with ur arm/hand up high infront of you, and Suddenly Forcefully Sit yourself down and Pull ur hand down as if you are PULLING a rope infront of u down.  This is exactly how he PLANT for a jump....(he showed me this again... 2 yrs later)
Also... Olifting Coach is not teaching me to catch... so it pretty much mean that i am not training for the contracting/planting phase during olifting.


P.S. Adarq, I am not sure if he is genetically good or not, but he does train his ass for vert... may be not necessary heavy heavy squat, but sure alot of plyometric, depth drop and jump etc.

Cross linked from my journal:
I am re doing T0ooday method, which is my 2nd time doing it.
Which go like this,  (with out Stand still jump), I start with hop into a (2 legs) jump, 1 step into a (2 legs) Jump, 2 steps into a (2 legs) Jump.

Some time, I am getting higher in the 1 steps, and on a good days i might get even higher i the 2 steps.
but often, all the jump result is very similar.
In today jump training, I did 7 no steps jump and one of these jump is very Fast, powerful and explosive which feel like a 1 steps or may be even a 2 steps.
However, the rest of the  1 step/ 2 steps jump did not get any higher... and i am stuck with similar height thru out.

Question:
now that single no step Powerful jump is stuck in my head.
and I did not do any Stand Still jump; but i am doing no step, 1 step, 2 steps jump all with in 40 min. 

I know this is the 2nd time I am doing T0oodays method.  But Should I be doing all these different jump on the same day?
in theory, each steps added should make me higher which is not happening now. T0oodays Method...suggested not to add any steps untill each jump is mastered meaning i am not able to get any higher in a consistent manner

  Now that i got 1 good jump in my no step version.
May be i should just keep myself doing 20 x no steps jump for a few days or weeks, until i can MASTER it, until I add one more step?

or should I continue what i am doing...

151108 Sunday 45 min morning gym session Olift and Heavy squat
While my baby Girl Friend is in singing class I am doing:
High Pull
body weight 1x 10
45lbs 2x8
95lbs 3x4
115lbs 2x4  (form seems not stable, bar is leaving body)

Squat
work up to
315lbs 2x3

261110 Team training.
Same team training, but ended it with doing suicide run,  and front left right plank for 1 min or so.

followed by 2 night of bad sleep.

151111 Jump training Lunch Basket
Warm up with,
Depth drop x 8
Full court sprint x1
"Depth jump x 4 & full court sprint " 3 set

todday jump method packed in 1 session.
1 step jump x 8 reps (touched the rim... all 8 reps... inch over the rim, doing foul shoot and shooting around for 1 minbetween each jump)
2 step jump x 6 reps (similar height as 1 step jump... )
3 steps full run up approach x5  (suddenly... i am feeling the BOUNCE,  for 2 or 3 jump... i am OVER the rim... with full length finger.. my thumb arc is touching the rim..... for the first time in many month... i suddenly felt the elastic tendon.... power, feel like i am dunk a mini ball feeling.


Is sucks that my lunch basket is only 45 min long.. and I got to leave, other wise i will jump a few more time.. and probably can get back that feeling.
This... is good...  I am going to be 36 yrs old in matter of weeks.   This... is ... very good.... for me to... feel like. i am moving fwd.. even just slightly.

P.S.  I am now wearing hyperdunk low 2013, which is a very light and TIGHT fit shoes. This shoes will probably my final shoes in my Vert. training Journey..  I hope.. i can dunk... in it... before... retiring.

BIY

Update from Completing Session 9 of Olifting Class.

(Just to get it off my Chest, I ALWAYS COMPLETE A PROGRAM I STARTED, I HAD NEVER BEEN PROGRAM HOPING, STOP MAKE ME REPEAT THAT AGAIN)
JUMP MANUAL i spent Months if not over half a years. Completed and repeated.  (the Original Author never reply question when i email or fb message him)
BOINVERT, Completed and repeated. (Email response is good when i have question)
VJB Completed and repeated. (Various program with in the book, and Kelly is a Great guy)
JUMP SOLE (even this pcs of junk I Completed)
I even did many weeks of Raptor designed program (did not pay him, and he sort of got more important things to do in life and stopped his coaching with me)
Also that Custom Jack Woodrup prgram where i pay him monthly.. Did it for Over half year  at least, i can not remember right... MR woodrup Facebook account is closed now.... for watever reason.

Over the course of all this years, there is one program where i started and did not complete,  Jump Alert.

And I did Squat extensively to get to 2.17 x BW squat... (not buy squat every few months on and off for fun.)
the only Crap i did not START/repeat is that Project Vertical junk by Tyler Ray.



I agree, I sucks, as I am stuck at that 37  or so vertical and never got higher for at least 2 Fuking yrs...  and... I never stopped.  Call me dumb, call me waste of time..  Watever.  I... just continue to seek watever way is available.   And frankly... this Olifting way will most likely be my last attempt.

Fasting, Dry, Wet, eating Fish.. get lighter water.. i will do whenever i remember.. Stretching.. Hiit, Cardio.... I am trying... also..

ok... I got that out of my chest....
 

Back to my update.

I did my 9 session of olifting yesterday.
the learning progress is slow over these 5 weeks or so.. may be I lack talent.

i went from hang clean to power clean, to able to keep my Hip and leg angle constant at initial off the ground phs before arriving the hip for extension and HUMP the bar.

I spend alot of time getting the form right, as i often wrongly HUMP the bar too early (when the bar is just 1 inch above knee level)

but now.. is all fixed, and the bar is always on top of my dick level as I Hump the bar.  (Some Lifter Keep saying Hump is a good sign, where i believe Extending the hip which LEAD to humping is good, but humping is not a must.... However... Humping did make the bar fly like it is light and often result in explosive speed/lift)

when the Hump(or full extesnion ) happen, the bar Really Fly up high easy.

took like like 6 classes to get to this point. I was power cleaning about 60kg (when form start to degrade)

I took 1.5 week off and when I return to my 7th class
my technique is fucked... the Angle is messed up as i Raise my back too early off the ground
I spent my 7th and 8th class to fix my technique doing hang clean. (consider that is a Fking waste of time AND money)

however... after i got the technique back. I AM NOT ABLE TO lift fast still , not as FAST as coach at least.  Everything is right, but the explosive Thurst is not there.  As if a person is punching with a 30lbs glove in slow speed.

So coach make me go back to just the bar with 10kg on top.   I am trying to lift Fast, not heavy.  the concept is... Lift fast > lift heavy.

a fighter not able to throw fast punch with 10lb glove is useless,,, does not matter if u can throw a OK punch in 20lbs.  It need to be Fast, period

that was the conclusion of session 8.


On session 9 (yesterday)
My coach suggested me to stop power cleaning and starting Power snatching (wide grip), Ending with the bar above my head. 
So in this session, I spent  2 hrs power snatching just the bar and a little 10kg.... 

With the wider grip, the Bar is always at the Correct hip level (above Dick)... where I can Hump and Bounce/thrust the ball up.
Coach now tell me to Flex my Butt when i Hump (which i find it very hard, as the CATCH phs is RIGHT after the Extenion.... instead.. i feel like i am throwing a Punch and quickly taking it back instead of leaving my Fist all the way up front)

I spend a good 30 min just doing hi pull, where i Do not go down to catch the snatch.  I am told the Triple extension and HOLD my position.  this way.. I am certain that my Calf is contracted with Toe pointing down with my shoulder Snugged.  (later on, when I Catch in Clean or snatch, i am certain that my calf did not activated as much as I quickly drop myself down to catch.)


I recall, the Tawinese  Short Dunker  told me to do Power Snatch over Cleans.  (my coach suggested Clean over snatch is because he think I can preform clean in private gym. where as snatch is too scary/not safe for regular gym.)

Anyhow.. after today extensive snatching section, my coach feel that I am going to right direction again.

trying to develop explosve Power as fast as blinking of an eyes.. the Feeling of Fast over the feeling of lifting heavy....
the next day, my shoulder is VERY Sore, and same as my Calf and Shin, this had NEVER happened in my previouse 8 lifting session.
May be this is a good sign.
(however, I did have a basketball game the day before the recent olifting session.. so i am not sure what is the real course)
The full body soreness make me feel like i am starting to have a cold/flu.  which I sure hope it wont happen.

just Journal. For record keeping for myself.

PS. Face book have this new Share your memory function recently.   It is about this time of the year. 2013 Oct where I was at my PEAK vertical...
every time this memory appear on my fb... it disgust me. I am stuck. I know ... and thanks for reminding me how High i got before..
i am not even at my peakl level.. and i am trying to dunk... while the clock is ticking and i am getting older and older.