Adarq.org

150301 Month 3 Custom VJM, Strength Maintain Session
Messed up week with bust schedule, only preform 2 jump session along with this Strength session.
(suppose to have 2 to 2 jump sessions)

Anyway, coach said 3 set of 4-5 Heavy.
I did 80% of 1RM (estimated to be 400lbs)  which is around 320lbs

Front Squat Warm up
45 1x8
Back Squat
135 1x8
185 1x5
225 1x5
275 1x4
315 3x5

wrap it up with Explosive lift
45 1x6 light as father
95 1x6 Felt much slower.


Game GTA is now finished. Must sleep early!

sleep is king.

also, why are you still relying on the lines on the court for your approach? always use t0ddday method to set up, one step at a time, problem solved.

Wth T0dadddy method, I am jumping on the same court, so i sort of got use to where i start where my 1st , 2nd and the plant us relative to the court environment like rim/line on floor.

Now that I am doing 2 steps plant approach,  my first (left) steps is above the foul short line, where my 2nd (right) is half way between pass the foul line before planting.  This end up causing me to Start my run at 3pt line.

However, when i did this in my last session, the distance is different.  I Suspect different size court have different Length which sort of mess things up.

If i listen to raptor, and Keep my head up with eyes on rims only, i guess this will be less of a problem.

http://www.just-fly-sports.com/18-pros-and-cons-of-barbell-strength-training-for-athletic-performance/

Especially on the Cons side. regarding to Muscle Tension, Ability to Relax muscle, and the Force to Big Toe.
All this 3 things was mentioned by raptor when he was, sort of.. trying to help up my training routine.

the guide at the end... is very informative also.

150213 Having a bad day as deloading end and Re-doing VJM PreTest
Result from Dec 2014


Just finished redoing the pretest today.
Having a bad day at work, feeling a bit down, and  i suppose i am emotionally not suited for today test.
The result is pretty pathetic also as stated below:

Test result/picture from 2 months ago :


2 months Before vs  Current Result
Stand still reach
89.5" vs 91"
 (clearly some measurement mistake as i am with same shoes and setting, or may be I am able lean and extend myself more. I noticed my right arm is reaching higher than left as I measured today)

Stand Still Leap
118" vs 118" 
(Exactly the same as before. I used Mud on finger tip and the old mark is same as the new mark with fresh dirt.)

Depth Jump ( I took a longer ground contact time approach as this is where i can get my max reach, base on experience)
118" vs 118.5"
(Nearly the same as before, If u ask me, the 0.5" different is not much and can easily be accounted as measurement error.  I took more than 3 jumps to get that 0.5" extra... as I was not happy about the result after my 3rd jump)

Paused Jump
115.5" vs 116"
(Same applies here, nearly the same as before, If u ask me, the 0.5" different is not much and can easily be accounted as measurement error.  I took more than 3 jumps to get that 0.5" extra... as I was not happy about the result after my 3rd jump)

At the end of all this, I look at the light pole for fresh dirt marking vs old smudged marking.  I suppose there is Fresh dirt that is... slightly higher than the old one.
So.. consider that some solid prove of some tiny barely noticeable improvement.

I am not happy with the result.  May be Jumping beside a light pole is not a proper way for measurement. On one of the the jump attempt, i almost clipped my foot by the tiny yellow base/platform which might lead to twisted ankle.


The above will be sent to Jack, and see where i go from here for next week training resume.

2 month 8 weeks,

Typical week includes 4 days training
1 plyo day
1 Explosive lift day
1 Jump specific day
1 Raw Strength day (optional)


Out of the pass 8 weeks... I had skipped 2 Jump specific day (so total 6 sessions only).  But i never skipped the others days.

Coach Jack Wood... was saying to me.. I should never skip Jump Spec. day...I can Skip any other day but never the Jump specific..

i knew better now.

Further more.
here is my.. 2nd attempt adding 1 more step in T0dday method.
For the first time, I start throwing the ball to myself. After a few failed attempt. I am getting better timing... of cause it is no where near a dunk, but at least it feel more right and similar to a self pass layup sort of thing. 

At least. things are moving fwd.

I am not sure if the foot planting is consider... efficient..may be someone can commend on this a little for me.
http://youtu.be/h_WK9jHQc-E
<a href="http://www.youtube.com/watch?v=h_WK9jHQc-E" target="_blank">http://www.youtube.com/watch?v=h_WK9jHQc-E</a>

150208 W8 Explosive Strength Day
Finished all on Sunday morning 1 hr.

Below Knee (1inch) Rack pull
135lbs   4   
205lbs   3   
245lbs   3   
295lbs   4x3   
      
Paused Jump      
135lbs   2   
45lbs   3x5   
      
Plyo Lunge      
35lbs plate   4x10   Focus in reboud speed instead of range of motion.
      
Tuck Jump      
4x5      
      
Seated Jump      
4x5      



150209 W8 VJM Jump specifici Day . Finishing all 8 weeks program
Today and this video wraps up my 8 weeks training with ur program.
Finally decided to add 1 steps in T00dy Method
http://youtu.be/OGaYQ_Qj6v0
<a href="http://www.youtube.com/watch?v=OGaYQ_Qj6v0" target="_blank">http://www.youtube.com/watch?v=OGaYQ_Qj6v0</a>
I am sleeping a bit more now, going to force myself to sleep earlier.   I was told to not add additional step in the run up if it is not giving u extra height.  So I was doing 1 step jump this 2 months and it seems that i can get over the rim consistently with 1 step now. Today is my first time as show in the video is my first attempt adding the 2nd step in the run up.  As u can see in the video, the Arm swing in the 2nd last step seems to be awkward.

The arm swing of the 2nd and last step seems to mess up my Lift off armswing sligthly when I try to exaggerated the swing right off the runup.   May be i should just forget about the arm swing during the start off run, and focus at Lower myself with increase speed and Bigger Quicker last step with Ultra Fast rebound and arm swing instead.

The things is .. my vertical had not increase.. but..i did feel like something is changing, yet what changed is not reflected in the running jump...

I did not notice i need to take a Deload week after the first 4 weeks.  But i saw the deload message after all 8 weeks now.
Honestly, I never really feel Drain out during those training day in VJM, the weight is not heavy, the Reps is not much.  But i do get Sweaty often and 24/48 after each session, I do have sourness in muscle.  (unlike other training i have done where the dead tire drain out feeling i right there in the gym.)

I will have to say... VJM uptill this moment is not really taxing in terms of mental or physcially.  (It could be taxing to my CNS which make me feel tire and sleepy the next day... or it might be just the lack of sleep).

Anyway. I will redo the pretest in a few days.. and pass it to coach on friday night so i can start something on Monday if possible.

150203 So I thought I am fit... Deadlift Squatting heavy easy...
48 hrs after my last lifting session, my hamstring is so sore...
lack of sleep? slow recovery rate due to getting too old?

not sure if it is the sumo Deadlift... or the lunge... but pretty sure is the single leg deadlift...

my hamstring is so sore now.. Trying to stretch it in the office now.

P.S. (i plan to do plyo tonight with weight vest)

Adarq, this is what I have .  see if u are interested.

http://birthdayshoes.com/new-balance-hi-rez-minimus-review

this is as close as bare foot.. even more bare than my 5 fingers... (less protection and shock absorbion...)