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I started with LR plant from the R side of the rim with my L hand. The first 10 or so jumps were very awkward. Initially i was just doing layups and even those were challenging lol. But gradually as familiarity set in, I become accustomed to getting a bit more out of the jump and my hand got closer to the rim with each attempt.  It took a dozen attempts before i got my first legit LR plant dunk!

To start with i found the mechanics with dribblign the ball too much to handle at once, so i didn't worry bout dribbling or taking a proper off-the-block drop step approach. I remembered T0DY's advice to earn every step and not advance to N+1 steps until i'd mastered N first. This helped.

I found it confusing at first trying to remember all the advice provided. Different plant sure, but different hand too? Or was i supposed to do only one of those? In any event switching hands was much much much more difficult task than plants. Plants came easier.

<a href="http://www.youtube.com/watch?v=ZPY4HOnD_78" target="_blank">http://www.youtube.com/watch?v=ZPY4HOnD_78</a>
(if it's too dark please wait. it might take some more processing time while it runs a lowlight filter, thanks for your patience!)
 
I have video but unfortunately the lighting is terrible. Eventually i'll record indoors with better lighting. If you watch it, the first 11 are misses from the R side. The 12 and 13th i land my first 2. Then switched to L side of rim. And i couldn't remember if i was supposed to change plants here or keep my usual RL one?  I just went with RL plant on these but it's possible i got everything upside down of what i was supposed to do?!

From here do i just keep practising LR plant until it's really strong or do i have to worry about dunking with my R hand too? cause i'm not too keen on that just yet since it's a bit too much all at once. Can i please have a clarification for what I should be drilling for next time i jump. Which plant from which side? And is it with L hand for all? Thanks.

I agree. I'be been reading and thinking about that Raptor, funny you should say. It's to do with having poor footwork, i don't have active athletic feet. I should be more forefoot dominant (have i used enough buzzwords yet?). When i watch video of myself during games i am very heavy on my feet and appear flat footed.

It's something i'm going to work on though. I have found a few drills to get good at; the BFS dot drill and the line hopping one, will see if it helps. I'm also told to do a bit of barefoot running to groove the position but there is something gross about running on grass these days knowing there are so many dogs who have pissed on it before. Probably. Maybe on sand or something, idk.

The other thing is partially an artefact of the video equipment I use. The few times i've filmed with a better camera eg on my phone, it comes out looking a lot smoother and faster. But it's harder to hold the phone in place compared to a camera i can put on the tripod or just sit up on a ledge somewhere, you know. I guess if i look fast on my usual camera, then i'll be super quick in real life or on a good camera

Training
FS 1x137.5
BS 2x6x130

BS notes:
That was a light day?? damn, i am spent. They were very hard. I went into the workout with my left knee feeling achy. As i went thru the workout it felt better and better and as i write this, it feels normal thank god! I am afraid the squatmornings i've been doing might have started to weed their way into my pristine highbar mechanics. I can see the dirty hip drive faggotry creeping into my concentric :/ Hopefully it's just an aberration because of the fatigue built up from last week. I've had doms in my posterior chain, doms in my quads, doms in my calves... etc.

---

I planned on doing arms and pressing today but i might not do it in the end, i need to be fully recovered for weds rx heavy day and might let my legs and buttocks take the full recovery resources available..

Thanks to T0ddday for making an interesting log to read! A lot of good stuff there. I definitely understand this subject far better now and have got a lot of ideas for how to improve my training towards attaining athleticism. From conditioning to movement and jumping, it's been enlightening to read.

My summary

• 60m sprints make 25m basketball court seem small and easy
• intervals of layups or dunks coast to coast for conditioning or 3 to 3 etc
• practising jumping with L-R plant (which i never do) compared to R-L plant (do 100% off the time!) while dunking with L hand or both but never with R
• keep doing everything else more or less the same

End of RSR2 volume phase retrospective
In the first round of RSR, RSR1 I was doing beltless singles with 150-152.5kg with nice form and good bar speed. This time around, ive PR'd 155kg beltless but bar speed has been much slower even for warmups around 145kg. What happened? I am definitely much stronger now than I was then but i think i've figured out why.

In RSR1, I was using 120kg as the training weight for the first 3 weeks worksets and as my light day throughout the 6 weeks. Turns out this was manageable because it wasn't that challenging for my quads or posterior chain for that matter. This time around in RSR2 I used 130kg for training weight. I got thru it beltless but often noticed on light days my bar speed was slow. The reason is quite simple really. My quads have been taking a beating this round. Even light days are challenging for my quads but since they're too light to task my posterior chain, it has recovered better. Also my posterior chain has been worked a lot harder this time around, much more so than RSR1 and has gained a lot of newbie gains just from being worked hard for the first time.

I am hoping as I let volume fatigue dissipate in week 5 (only one hard workout, a 3x3x155kg), my legs will freshen up, and i'll be able to increase my bar speed out of the bottom. And this will allow me to set some new PRs for beltless and belted both.

For the next round, RSR3, where i will be using 140kg as my training weight, i'll probably find my leg strength improve considerably but i'll have to be very careful with light days since they're hard on recovery. Have to think of a way around this cause it will be a deal breaker. One obvious solution is to use a belt -- but that's pretty repulsive to me for a light day!

SQUATS ARE GPP. stop thinking about squats as a specific exercise for jump training.

full squats are GPP. Partial squats are SPP

My neck is like 14.5-15" - i think my arms are too, but then i haven't trained arms for ages, left one might be 15, idk. 14" sounds about right though given measurement error. Legit 17" would be sick. I read that somewhere in a bodybuilding book that perfect aesthetic symmetry comes when neck=arms=calves.

Quote from: entropy on December 30, 2013, 11:26:35 pm

LBSS, Todday both i mean doing some sort of aerobic work daily.

Umm... why?  As explained, basketball is primarily anaerobic.  Dedicating yourself to aerobic only conditioning will just allow you to spin your wheels.  Playing game after game of full court is far better than aerobic conditioning. 

I remember your explanation and I still don't know for sure how much is demanded aerobically and how much is anaerobically in a typical game. I have my doubts, because i struggle to dunk in games even when it become effortless for me to dunk in practice. It could be like you explained that you need the right groove and runup and since in games you're not given what you want but rather have to work with the space available to you, i'm not able to hit my usual positions to do it properly? I can buy that in principle. But i was dunking routinely around the rim from all angles then. That's why i'm pinpointing my lack of aerobic fitness because that could be a possible weak point.

 Even if you're right about basketball being mainly anaerobic, i think my aerobic ability is far below average to the point it will drastically affect my performance on the court.  I don't think i would do well in any meaningful test (eg the one LBSS suggested or the ones you have offered). I think you're perhaps under-estimating my lack of fitness. I'm prob one of the least fittest members of this site, including raptor who has chronic problems with fitness. For me it's been from an intentional neglect to focus on pushing my lifts up which are slowly coming around to where i'd like them. In the summer when I was lean, i dont know if i was actually fit, or it was just easier to move around being so light.

I outlined an example you could incorporate above.  Three reps of 3 shuttle sprints.   You can play with the recovery if you like.  You could even do something like baseline to opposite ft line - back to ft line - back to opposite baseline, then 5 reactive backboard or rim touches THEN 20 seconds rest and repeat for a few reps.   Anything, you can come up with like that will help you more than straight aerobic conditioning.   

This is cool, i will try it out.

Also your explanation of Ray having a vertical jump reserve, and that a submax jump for him is much higher than mine, which is why i top out on my jumper at say 1' instead of 2' or more like him and him having grooved the movement a lot in training. This makes a lot of sense. I plan to continue improving my max jump so hopefully my reserve will go up to something decent for submax performance.

1) Ray Allen is a much better athlete than you.  At this point in his career he spends zero effort working on his max jumping ability in ideal conditions while you spend lots of time practicing... however if he did he would jump much higher off the ground than you... say between 3-3.5 feet.   Just like the concept of speed reserve... he has jumping reserve on you and can jump 1-2 feet off the ground all day long because it's only 50% of his ideal jump.  Jumping 50% of your max is merely a hop; it requires no knee flexion.   You are trying to figure out why you hop jump more around 70% of your ideal jump....  but nobody can.

I am glad you made this point because it's something i've noticed before. I find in traffic it's harder to dip down into a jump (even a quarter one) for a SVJ or RVJ off a few steps. I wonder if there is benefit in training partial exercises like heavy quarter squats to improve ones ability to jump with a less knee flexion. It would be more useful to me for dunking in games..

Training
FS 1x135
BS 6x2x130
CR 2x15x190 (PR)

FS notes:
My form is so much safer since I got injured. If I had form like this all along, I wouldn't have hurt my back. I'm glad I know better now, it will serve me well for the future. For the interested reader, it involves a knee-in and knee-out action on the ascent, helps prevent getting bent over.

BS notes:
Pretty tough for a light day lol. But at least I was able to do it today unlike RSR1 when I couldn't even get thru warmups on the week 4 light day!!! I'll take it. I had nice clean form albeit bar speed was quite slow.

Calf Raises notes:
I have started using the leather belt for these. Also didn't use a block underneath, it's not safe. I also used lifting shoes. I got a good calf burn regardless and feel more in control so i'm happy with these changes. Now to work up to 220kg..