Adarq.org

Thanks LBSS and Chris,
about toddday method, i try to look into his journal and see alot of heavy lifting numbers.

can some one tell me more on toddday  method?

(i recall it is being practicing jump with less step? like only 2 step with no runup.. or something like that)

141215 Sport Specific Day
http://youtu.be/SKNWP1iJefQ
<a href="http://www.youtube.com/watch?v=SKNWP1iJefQ" target="_blank">http://www.youtube.com/watch?v=SKNWP1iJefQ</a>

Fixing the run up again... keeping speed up. making the each step big, Focus in the Last step making it long before lift off (to avoid slowing down)

but it seems like my over all speed is still very slow,  Also.. i am not sure if the mini hop at the end is BAD...or should I leave it as is.

I also attached some 5'11" 2 foot dunker.. to compare to steps/ speed at the end

Jack Woodrup Custom Program Week 1 Day 1

I guess this is more or less the same as the original VJM with personal help from Jack himself.

Video Re-Cap:
<a href="http://www.youtube.com/watch?v=ZuLqim_tgqA" target="_blank">http://www.youtube.com/watch?v=ZuLqim_tgqA</a>
http://youtu.be/ZuLqim_tgqA

- Depth Jump
- Seated Jump (Suppose to do squat jump lol)
- Power Skipping
- Frog Jump
- Single Leg Seated Jump

The side of my abs feel sore on the 2nd day after this.   Weird, sign of weakest link?

A frd of mine suggested me to follow russian squat routine and aim for 3xbw squat.  He suggested it caz he thibk my body structure cant benefit much from plyometric...

So I asked similar question to Boinvert coach and got a reply from Shawn Myszka.

Hey man Shawn emailed this to me for you.

"Though it would definitely depend on personal movement characteristics and attributes, in most cases and in my experiences, anything over 2x BW in the squat is plenty and the increase in additional strength (in the exercise) likely would not be advantageous and/or lead to any increase in jumping performance. Instead (again without having specific data or awareness of your particular situation), I would say you would be best served to focus on ways to apply the strength that you already have in the most functionally-specific fashion to the movement patterns found within jumping. Namely, think of rate of force absorption (developing force more quickly on the eccentric/countermovement/plant phases of movement) or rate of force development (how quickly you can exert the force on the upward/takeoff type actions). These areas are usually where jumpers go wrong. Hope that helps.”



On the other hand, i joined the personap coach package with Jack Woodrup.
The training he have for me will most likely be my final attempt to dunk before i retire.

The heel pain.. comes and go.. after extensive massage on the foot, it went away.
and when i got sicks.. it never came back...

I played ball like twice while i was sick..
mainly 3on3 never serious.  Never went to the gym.

and the heel pain.. will suddenly come back a day or 2 after my 3on3 basketball.. but it disappear real fast after like 1 or 2 step of walking.

I am starting to get use to and live with it for now.

Today lunch... I try to resume Training.

141126 Resumed Training From Flu

Base line to foul line catch and drive layup (Outside pivot)
- 10 on each side

Depth Jump with Arm swing down
- 1x5

Foul Shot
- 5 shot minimum last 2 in a row shot going in

Run-up Jump attempt
- 1x5

Base line to foul line catch and drive layup (Inside pivot)
- 10 on each side

Depth Jump with Arm swing down
- 1x5

Foul Shot
- 5 shot minimum last 2 in a row shot going in

Run-up Jump attempt
- 1x5

Shoot around until lunch time is over.

Vert attempt with 1.5" above rim  max...  vert decreased, jump approach no improvement.

Had been sick for the 2nd week..

had not seen doctor.. hoping i can recover from this cold myself...

not sleeping early sure make thing worse...

fuxk..

Recap for Rap!

latest Update or modification is highlighted in Blue

Previous Stat:

Strength:

Squat 375/177 = 2.11 squat
355/177 = 2.00 deadlift  (updated PR at 365)
395/177 = 2.23 hip thrust

Jumps:
Broad jump: 2.69 m
4 consecutive 2-leg bounds: 11.63 m


Let's look at the issues again:

1) Hamstring weakness (overall);
2) Try to improve right leg stiffness (obviously, we're going to train both of them for this);
3) Improve technique off two feet (look at the rim at all times, instead of planting looking forward or at the ground);
4) Improve foot function and strength a bit, maybe it could help;
5) Improve overall power;
6) Test and see if this has improved your jumps or mechanics.



Raptor Designed Program (Original program in black, post injury modification in blue)
==============================
Monday HamString Plyo:
Sprint                                    (After Heel Injury , Replaced sprint with light stretching as warmup)
 - 3x 60m
Consecutive 123 Jump              (After Heel Injury , Replaced this with run up lay up drill 10 on each side)
 - 3x50m
Rudiment Hop Front back Left Right
 - 2x 30

==============================
Wednesday (power):
Dumbbel Swing:
 - 40lbs 3 x 10

Explosive high bar half squat with 50% ++ Empty bar rhythmic jump squat:    (Replaced with Jump Squat toward  Explosive squat without swapping light/heavy back and forth)
 - 190lbs 3x(3+5) 

Romanian Dead  (Replaced with Normal Dead lift)
 - 180lbs 3x5  (5 sec down 2 sec hold, explode up)

One Leg Calf Raise to Big toe  3 sec up/down 2 sec hold (Replaced with 2 legged Calf Raise on Leg press machine but kept the 3sec up/down 2 sec hold)
 - 3x10
==============================
Friday Reactive
Sprint                (After Heel Injury , Replaced sprint with light stretching as warmup & run up lay up drill 10 on each side)
 - 3x 50m Max speed
Low Box Quick Depth Jump
 -3x5
Rudiment Hop Front back Left Right
 - 2x 30

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


Has been doing the above red program  for 1 month... than suffer from Heel pain on my left foot,
Rested for 2 weeks or so, and now I changed up the routine a little.
(as the Blue text above)
Since than, I am beeing traing 2 to 3 times per week as the above program.

had not really seriously test my vert... but some sample jump showed that vert did not increase.
=================

Weather is turning cool, I caught a cold... and I am sure this will slow me down even... if there is any possible chance of improvement.
Some vert test... in between training.. showed that my vert.. had not decrease or increase...

The run up approach has not been improved also..