Adarq.org

151029 Olifting class session 10 tonight

I resumed Heavy lifting once a week on sunday morning ( squating 315lbs 4 set of 3 and deadlifting a few more set/rep after)

also resumed Jump training at lunch, doing Tooday method, 1 step jump, 2 step jump and work up to 3 step jump.
I try to get about 20 jump in total during my jump training lunch session.   But with limited time. this mean i do not have proper warm up... the initial 7-10 jump usually end up as warm up.  (First 3 or 5 jump might not be able to tip the rim)

However, I changed the jump session a little this week, instead of jump 20 times, I spent my time doing 4 depth drops, followed with full court Sprint with 4 depth jump.  for a total of 4 Sprint, and 3 set of Depth jump.  With this in place, i am able to touch the rim on my very first jumnp and reach over in my 3rd jump.   I end up doing 5 rep of 1 steps, 5 rep of 2 step and 5 reps of 3 steps jump.

see how things go with this change. 

Olimpic lifting is hard, I am getting the technique and form back after 2 sessions resumed from holiday.  However, even with proper technique, i am not able to lift Fast.  Coach is not letting me lift heavy... i am still just lifting 40kg.  which is useless for vertical development.

is like having 10lbs, 20lbs,40lbs gloves, for boxing training.  I am able to throw punch with 40lbs. but i am slow.
ok lets do 20lbs... and i am faster.. ok lets do 10lbs.. it is easy BUT i am still not FAST enough. 

the coach and throw punch fast at 10, 20 and even 40.   Able to throw punch is not enough, able to throw it FAST is the key.
JUST like vertical jumping. 

now.. i am stuck at Light weight gloves.... because even though I can go heavier... but i am not able to go fast... even when it is light.
both the coach and me.. is trying to figur thing out.

one more update, i tried 45 hrs fasting with drinking water last weekend. did not feel anything special...but i lost 8lbs.

some more research show for athlete performance, intermittent fasting is the way to go. which is just an 16 hr fast (skipping breakfast only)
Which i find it pretty dumb as so many people skip breakfast caz they are late to work..

anyway, i gave it a try and did it today.. will see how things go.

Talked to Kadour, and because of his religion,  he fast also... twice a week no eating or drinking.

151014 Olifing class 6 completed
Coach said. I am getting more consistence with technique, he is telling me to preform clean from ground, no jerk no snatch.  I can request to learn it, he suggest not.  Because IF WHAT I WANT IS VERTICAL POWER, clean is sufficient.   Snatch & jerk will require a platform to drop which is not available in most gym.  (However, the Vert training in  Taiwan suggest snatch or snatch hi-pull for vert)

Went to Jump around at lunch today (Thursday) and Vert remain low... leg is still sore.. not sure from the sunday squat or yesterday Olifting class.
Olifting is a weird sport.. the kind of tired is not like a heavy day of squat or deadlift.... is more.. like the brain is tire... or may be this is what the says.. the CNS is tired.

So I jump for like 10 time and shoot around for 35 min.  Left knee is a bit sore.  Just an inch over the rim or so... not my max.. tested my Squat under the rim jump and unable to touch the rim.. (guess this is official fact that my vert has decreased.)

btw, having trouble sleeping.  Some time i sleep late due to movie at 2am.. but when I sleep early at 12... I end up waking up at 1:30 to 3am...  usualy for 30 min or so and back to sleep... but again i might wake up at 4:30 or 5:30... and have to go back to sleep again untill like 8am.  Kind of messed up.  My smart wrist band is saying i am having 1.5 to 2 hrs of deep sleep daily..... in a consistent manner..  this cant be a good thing...especially when i am Olifting..


as to Adarq,  not sure y Kadour said "You need a low rim"  Guess he want me to practice jumping with the ball, self lob or drib it it with the ball...for technique and timing...he did not talk about how low.. but he know i have a slightly lower rim as well as a 5inch shorter rim close by...

Ai.. thanks for ur message adarq.. remind of the good old days when i watch u doing all those self lob dunk... dunking is like surfing right? waiting for the right wave/jump for u..

151009 O-lifting 1 on 1 with coach 5 session complete

After I recover with cold, I finally dropped Jump Manual (1 sessin of 1.5 Lift / 1 Session of 1.5 hr jump per week).
I am doing 2 session of 1.5 hour Olifting Learning session.  And just finished my 5th sessions  today.

I shared some videos with other trainer online, they said my clean is much better than before.
I could not really tell myself.... should be better.. but not sure HOW much better...
and I am lifting like 30 min with just the bar and with 45lbs on each side toward the end only.

This movement is so weird and not natural...
Hyper extending my shoulder Backward, and curl my lowerback sticking my tummy fwd with my butt backward at ALL time.
The initial lifting phs required me to go SLOW.... and Not extending my Leg until the bar reach the Take off point (the DICK area)..
And once I lift off...it happen so quick that i need to squat back down with my butt back to catch....
all so weird.

Many people said hump the bar is the way to go
Some even tell me to hump the bar so hard that to get bruise mark on hip/dick area....

But my coach said it is not hump the bar.. when u extend... The hip will touch the bar and when the bar slide up on ur hip while u extend.
It should RUB hard .... So it is like a upward snap on ur dick/hip area that feel and sound like a hump... and u should be able to here the Slap/rub sound...

all i feel is..When I am Lifting with the so call more GOOD form
i am Humping the bar forward.
but my coach said.. as long as the bar is not MOVING fwd is good enough (he said my bar is going up not fwd so keep doing it)
even I feel like I am humping...

I try to tell myself to extend my HIP, instead of HUMP the bar and this usually result in bad lift without the rub/slap explosive sound...wtf

But when T tell myself.. HUMP the bar... it end up being a good faster lift.

So weird I have to say

And once the bar is up, i need to quickly squat back down, the so call Strength shortening cycle which is SUPPOSE to benefit Vertical jump is weird again.

I can not relate this to VERTICAL jumping.

1st, humping does not feel like full extension on the hip, and coach said never jump off the floor, just triple extend explosively..(how to be explosive and not in the air =.=, especially when I am lifting light.)
2nd. after air lifted the bar, I need to quickly squat back down... which does not feel like full triple extension again.. (extnesion may only happen for fraction of a sec... and even that might not be a FULL triple extension..)

And up till now.. I am still doing Light lift. Which will not help my vertical...
Coach said, once my hit rate of GOOD LIFTING form/speed is higher enough, I can start adding weight. (which hopefully by then... vert will go up)
Current hit rate of a GOOD lift is about 60 to 70 percent only.


One thing I did notice...with these 5 session of olifting class is.... for a few lift when I got it right (not more than 10 happened).  The lift or so call explosive contraction of muscle happen so fast that it feel like.... blinking of an eyes... which I NEVER experienced in any Power Lift... (not even Jump Squat)

sort of like....comparing throwing punch
Punch with dumbbell... vs throwing punch freely (with flexed slow muscle) vs throwing punch with quick reflex

I cant really explain... it just feel like i am training how to contract SUPER fast, and Relax back in squat position SUPER fast...

I don't know... where it will take me....

BIY...

===============================================
On a side note... my bball coach only gave me 2.5 min of game time in my last match...
I truly feel like I am wasting time... playing basketball.... may be i should just go to the training session... which is at least more Efficient comparing to time spent vs actual exercise time.
1 hr traveling 30 min warm up 1 hr match time leading to 2.5 min game/activity time
vs.
1 hr traveling 2 hr training session leading to 1.5 activity time.

150909 Am I  Joke? Well... I don't think so
Um... u know... I do learnt alot from people in this forum.
but I never consider I know it all.  So I talk to different people every now and then to see what else I can learn from whoever, and of cause I do not follow everything I hear blindly.

I understand when we had done something for a long period of time and become better at whatever we are doing, we start to think we are so good at it our-self and stop taking advice or suggestion from anyone...  (ie, who do u think you are to teach me.....)

now...I do, keep trying different thing, but only after I Completed certain program...
and people here keep thinking i am looking for MAGIC bullet, or calling me Program hopping/ switching.

For example.. I am following the Jump manual routine with 1 X 1.5hr jump/explosive session, 1 X 1.5 hr of weight training session per weeks. Had been doing it since few months ago and still doing it today, never skipped a day in any week even during vacation (except for the core session)

I just don't understand why you guys think I am changing program to often.  BTW, isn't it true we need to CHANGE things around every few months because our body ADAPT to our training and result diminish if continue?

I am still squatting/dead-lifting/depth jumping.... regardless what program i am on... the basic is still the same...
Over and Over again... may be Too long already

What is new to me is ... I am doing 16 min of HIIT/Max Cardio and 10 min of Abs exercise (trying to go daily) along with more stretching (which i rarely do before).
Now.. i don't know if that is consider a MISTAKE or a Joke like how some of you guys view.

The bread and olive oil thing... along with the eat fish instead of meat suggestion.... I see no harm in giving it a try...I had done so much in the pass, might as well try it.

==============================
As for some update..... to make this post meaningful
The court under my office is still closed..... until Sept 15... and I had lost hope in that court, as it had been extending the closure 3 times.  Luckily some one found me a new court which is hidden from google map with an additional 4 min walk.

This additional 4 min walk shorten my training time to 30 min sharp.  And after 3 months of no jumping...my first session of jump (yesterday) got me over the rim nicely.  The running approach SUCKS shxt, so I am guessing the rim is LOWER than 10 feet.   I will have to measure it to confirm.

May be.. it is time to throw some lob pass to myself at this court.

=====================================

you are a weird, weird dude scoob.

I agree...


Read this during lunch:

Increasing your Vertical Jump

A conditioning specialist in Scottsdale, Arizona. He holds a Bachelor's of Science in Exercise Science. His articles will help you!
By: Josh Henkin
Last updated: Oct 24, 2011
There are a million products that make promises on increasing one's vertical leap. Everything from jumping shoes to programs that simply use bodyweight exercises. In many sports, athletes wish to jump higher in hope they will improve their performance in their chosen sport. While this may be the case, it is equally important to remember that there are far more important aspects to sports performance than just how high you jump. However, understanding what makes for a good vertical jump can help many young athletes save a lot of money and see great progress from their work.

FLEXIBILITY!

This is the least exciting of all the principles that I could possibly name. However, if you do not have proper range of motion in your hips, shoulders and low back you are not going to reach your potential. Since the dominant amount of force production in a vertical leap is accomplished in the hips, you will see that optimal range of motion is necessary. If your hips are tight you will not be able to translate force through the hip musculature properly and you are setting yourself up for injuries, primarily in the low back and sacroiliac joint.

Simply stretching though in the traditional sense will not be the solution to your problems. In flexibility training there are two main types, static and dynamic. Static is the what most traditionally think when flexibility is mentioned. Holding a particular stretch for 20-60 seconds. Dynamic flexibility involves certain types of movement that will help increase the range of motion in certain joints. My preferred examples might be stepping over hurdles for the hips. The importance of the distinction relates to how you structure your program. There is a poor correlation between these two types of flexibility. Meaning if you are bad in static stretching you can still be good in dynamic. It is important to use both. Usually we will use dynamic methods prior to a workout, as it will provide proper range of motion and assist in increased force production. Static flexibility has been shown to reduce force production so usually it is saved for after the workout as a recovery method and additional flexibility training.

Sport Stretch by Michael J. Alter provides some great ideas for static stretches. Many of my dynamic stretches use basic tumbling, hurdles and full range of motion lifts. By using all these methods the athlete can increase many aspects of their performance including their vertical jump.

Olympic Lifts and Hybrids

The Olympic lifts are terrific to incorporate into any serious sports performance program. My only concern is when athletes are unsure how to perform them correctly still try to utilize these lifts. This is where injuries may occur. If one is taught these lifts properly they are far from dangerous and can provide numerous benefits. I suggest if someone were interested in learning the lifts to find an USA Weightlifting Coach in their area.

Ok, so how do the Olympic lifts and their variations help the vertical jump? As I mentioned earlier the hips are primarily responsible for the success in a vertical jump. What the Olympic lifts do is teach the lifter how to use their hips explosively. This ability to translate force will allow one to utilize the stretch-shortening cycle (SSC) more efficiently leading to a better jump. A good example of the power of the SSC is the following. Try to jump, but before you explode up hold the bottom position for four seconds. Measure how high you jump. Next, dip down as fast as possible and come back up as fast as possible. See a difference? Chances are you saw significance between your two efforts, the second jump being much higher.

The other benefit from the Olympic lifts is if you use their full movements you can greatly increase the flexibility in major joints such as the hips and shoulder girdle. The Overhead squat, Drop Snatch and others are great exercises to develop overall body strength and power. However, they will still increase range of motion in all important areas.

If you would like a stronger example of the impact of the lifts let us look at the following. I would like to thank my colleague Chad Ikei for the following information. This excerpt is from his article "Pulling To Jump Higher."

"Nicu Vlad of Romania, World Record holder and Two time Olympic Medallist, came to the United States back in 1990, with now current U.S. National and Olympic Team Coach Dragomir Cioroslan, for a training camp. It was here at the U.S. Olympic Training Center in Colorado Springs, that this 100-kg (220 lbs) weightlifter recorded a 42-inch vertical jump. Not to mention he was in weightlifting shoes, which weighs a lot more than tennis shoes and no formal warm-up. (Snatch 200 kg, Clean and Jerk 232.5 kg)

Wesley Barnett of Team USA, 3-time Olympian and Silver Medallist @ 1997 World Championships, have legs (especially hamstrings) and ass like a thoroughbred on him that most body builders would like to have. He has recorded vertical jumps higher than 39 inches at a height of 6-foot-1 and 105 kg (231 pounds). I've even witnessed him dunking a basketball while jumping over my head, and I do mean literally jumping over my head which of course only stands a mere 5-foot-2 but he straddle jumped directly over my head and dunked. (Snatch 175 kg, Clean and Jerk 220 kg)

Mark Henry, 1996 Olympic Team Member, now known as "Sexual Chocolate" on the WWF scene, had quite a vertical jump. At 6-foot-3 tall he could dunk a basketball, not to mention that he could squat over 1000 pounds and deadlift over 900 pounds. Now dunking a basketball at 6-foot-3 doesn't sound that hard, but take in to account that he weighed at that time 175 kg (385 pounds). Now that's impressive for a big guy. (Snatch 180 kg, Clean and Jerk 220 kg)

Shane Hamman, 2000 Olympic Team Member and current National Super heavyweight Champion, another big man weighing in at 163 kg (358 pounds) but only at a height of 5-foot-9, can jump onto boxes at a height over 42 inches. Of course Shane was also known for his squatting ability of over 1000 pounds. (Snatch 195 kg, Clean and Jerk 230 kg)."

This is amazing considering the average vertical jump of a Division-I men's basketball player is 28 inches!

Plyometrics

Plyometrics are one of the most poorly understood training methods in our toolbox. This method is also known as shock training. The purpose of plyometrics is not to be a conditioning technique, but rather improve the utilization of the SSC. However, one must posses a descent level of strength to benefit from such training as the joints and musculature will be able to translate force optimally. The first two methods may act as preparation for plyometric training.

Everyone must establish a baseline before they begin a plyometric program. Using basic foot contact drills and general physical preparation drills are terrific. This would include exercises like jumping jack, split shuffles, slalom jumps, mountain climbers, jump rope, as well as many others. From here additional bounding drills such as skips can be included. One should not train with plyometrics more than twice a week and this will vary greatly on the phase of the cycle. Plyometrics should also mostly involve several sets of low repetition training as we are aiming for quality of jumps than the number.

It is important to remember this type of training has a great impact upon the body. Recovery will be crucial as well as the type of surface you use. Sandpits are my personal favorite as they offer a great deal of benefits to plyometric and sport-specific training. Just like any other training method if you do not understand how to use or implement this method you are better off not using it.

After reading the above ideas hopefully it is clearer that fancy equipment or "high-tech" methods are not necessary to have an incredible vertical jump. I would highly suggest that if you were interested in using any of the above methods but are unfamiliar with them to seek out a highly qualified strength and conditioning coach in your area. Most coaches will have a certification from National Strength & Conditioning Association and/or USA Weightlifting. Remember anything is possible with smart and well-organized training.

http://www.bodybuilding.com/fun/henkin14.htm

Week 7 of jump manual completed.

For the record. I had been following JM closely which is 1 heavy lifting day and 1 plyo jumping day per week. I also have an one hour dedicated stretching session per week.  Never skipped these listed session.  However i had skipped most of not all the explosivle leg raise and planking session

I had also invested in a pair of gravity boot where i hang myself for 5 min every 2 or 3 days. Where i do some inversed situp, squat and side up.  Nothing serious. Did it to relax my back only.

I also started drinking green smoothies on weekdays.  More like druit smoothies as i founs out i outtoo little green in my mix.  I thought it is supose to be healthy but i end up gaining like 5lbs after 1 month of green juicing.  A little Google confirmed if not be careful, green smoothies or juice will increase one person weight fast....

The office court is closed for a month and i have not jumped at the rim for one month.

I jumped for the first time yesterday and i guess i am lucky to have matained similar vert.  Not my max where i can dunk a beach ball. But i am able to go over a tap or grab the rim easy.

I tested my squat under the rim frog jump and confirmed i can still touch the rim.
Also tested my 1 step approach 2 foot jump and got myself over the rim also.

i guess i am safe to say that jump manual is able to at least maintain my strength level...(with the added weight)
And i am back to square 1 where no horizontal power is transferred to vertical power .

I am on to week of JM... Suppose to do it for 12 weeks..
With where this is going... I am not sure if i should continue...

2008
<a href="http://www.youtube.com/watch?v=zizMVDaiBhU" target="_blank">http://www.youtube.com/watch?v=zizMVDaiBhU</a>
<a href="http://www.youtube.com/watch?v=ai7FKiaB8ZA" target="_blank">http://www.youtube.com/watch?v=ai7FKiaB8ZA</a>
vs

2014

<a href="http://www.youtube.com/watch?v=BT6BxzoPx1s" target="_blank">http://www.youtube.com/watch?v=BT6BxzoPx1s</a>

Arm Swing Adjustment?
I saw this video today,
at 19 sec.  the guy Jump with Both arm/hand Above his head, before lowering the non dunking hand.
https://www.youtube.com/watch?v=O9aR-X9tEYs


Where as myself... my non balling hand never go above my head..
https://www.youtube.com/watch?v=JZT_JmAvLyI


I did found some jump which rarely... both hand go above my head.
https://www.youtube.com/watch?v=amr4R4hhlLk
Both Dunked attempt at 3:19 & 5:00  is with Both hand above my head....


um... may be... Arm swing with hand above head is a must....