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Quote from: Final Phenom on September 08, 2017, 07:40:15 pm

9/7

2 hrs pickup - dewy weather, grip started slipping up on forehands halfway through, towel soaked. Otherwise it was looking pretty good. As long as I give my cutter adequate respect, put in maximum effort and don't try to play suboptimal, cocky, 'I'm better than you' defense I should be able to shut almost anybody down

9/8

45 mins throws - soaking my hand+the disc in water and throwing flick hucks. Some grip adjustments and they look clean, although not quite the same distance as my regular hucks. Bringing a stack of towels this weekend, hopefully my hands will stay dry.

Knee is kind of swollen still which is not good but ill deal with it.

The game nowadays is filled with degenerate animals that hoot and yell when someone actually tries to play good defense on a good offensive player and either slips/falls/or get out of balance.... in my mind i'm thinking "big fuckin deal who cares, it happens"

It deters kids from playing good defense which is like a past time now. Good defensive players get almost no recognition but they play almost half the part when it comes to winning, sad.

I kinda know what you mean. When you're tall and have not the greatest balance or quickness you're going to get your ankles broken at some point (usually by some short malnourished looking kid) and it always generates a lot of hype.. but it's like, why? When I get up over a short person there's no hype because I'm tall and he's short which are the way we were born but when someones quick vs someone not it suddenly becomes skill-based? whatever.

Yeah the 1-step is probably the most improved athletic quality I've seen after this summer training. A lot of my training focuses were movements that were pretty similar to it: 1-legged: lunges, sl-rdl, BSS, cable ham hyper, 2-legged power: Hang power clean, DJ's, med ball throws, 2-legged strength: sumo DL.

Now I just need to get my movement efficiency and horizontal plyos/force absorption up to scratch and hopefully all those gains will translate into more steps/faster approaches.


9/5

AM: Jumps

1-step L-SLRVJ x5 max 27-27.5" around PR level
2,3,4 step L-SLRVJ x7, nothing good
runup L-SLRVJ x10 max 30.5-31" right around PR level, hard dropoff after 5 jumps

PM: Sprints, top speed focus

easy half mile in 3:40
static quads+psoas, bunch of leg swings
40Y x2
70-90Y x8 (full recovery)

Few things to note:
Jumps:
-yesterday I did a few L-SLRVJ's and the first few were barely rim touches which is 23". Because I haven't been lifting a lot I've also been stretching a lot less. My left quad+psoas are SO TIGHT, glute shut off and groin pain came back after yesterdays jumps. Definitely need more stretching.
-full runup better than 2-4 step jump??? This is true for DLRVJ as well. Either my movement efficiency has really dropped off or maybe it's the flexibility? Or something else?
-hard dropoff = rests too short

Sprints:
-Really got the top speed cycling technique down the last 3 reps. The reps before that I was just driving my knee forward during top speed but when i started cueing myself to cycle I felt so much faster. Only problem is I feel like I'm landing with my foot plantar flexed.
-Speedwise I was pretty average but just changing the technique a little made me so much faster.
-Oh yeah the accelerations are weak as shit. I think it's more of a mental thing trying to preserve my knee.

Knee has been pretty consistently swollen after almost every session, especially pickups/practices. This is pretty bad news but hopefully taking thurs/fri off and careful diet+anti-inflammatories leading up to+during tourney and It won't be too bad. I'm not as worried about injury, moreso playing scared for my knee

The heavy weighted eccentric core exercises that T0ddday recommended are dynamite, but I just can't keep getting headaches - writes off whole afternoons/evenings.

Did you ever post these? Pretty curious about them. I think core exercises are generally repped out/done for prolonged time which is good for strength endurance but on explosive athletic movements like a 180 degree change of direction out of a sprint I think the core is used more for max strength, which maybe squats and heavy decline situps train but not a whole lot else that I know of especially in other planes of motion.

According to Yessis, the fast feet thing is a myth. All those ladders etc are a waste of time.

I like jump rope because it has an upper body component and i need some kind of upper body speed work and i noticed my basketball game improves when i implement regular jump rope. Think timing for dribbling, blocking, etc.

 Ive been looking for an upper body plyo execise and i haven't found one yet.  I dont really find anything useful about medball stuff. Todday tried to convince me they're useful but i couldn't really observe and improvements came from throws etc. The closest is this drill from calstrength which is doing pushups from 3 plates on the floor. never tried it and it looks boring so idk .. cant be bothered lol. There's kettlebell swings but i cant quite get them right wtih bands and without im not sure how useful it is apart from the hip hinge. just not happy with them

I think you misunderstood the points he was making in his videos. In the first one he's saying that fast/agile feet come from hip movement. Doesn't mean that how fast you move your legs is unimportant, just that it's mostly power of the hips rather the ankles that determines that. But I'm sure ankles shouldn't be overlooked either

In the second one he even says that "agility ladders can be a useful tool". He doesn't explain how but the key is focusing on footwork as you would use it in-game - hard explosive plants rather than mowing through them for max foot speed. But even quick feet can be a good drill for core control and coordination or even just learning the proper body movement and beating it into your head through repetition.

8/30
so my knee's still a little off for dynamic work so I decided to just do a hard maintenance session today cause I haven't done one in a few weeks. Tried to keep HR up with smaller breaks for most stuff

Squat:
315 x5
335 x3,3,3,4

DB 20" step ups:
R: 65's 3x8 w/ knee drive
L: 65's 3x8

BSS (90s rests):
65's 3x8 (did 3 sets with one leg, then with the other: not alternating=shorter rests)

DB OHP (60s rests):
40's 3x8

Upright cable knee drives (unsupported):
27.5 3x10 (ea. leg)

Grip fucking DEAD, even though it's only 65's lots of volume with shorter rests.

Cold showers are the shit. I take one every day, sometimes up to 3x a day. Dunno about effects on T but it's a good controlled way to work on your willpower and get accustomed to forcing yourself to deal with discomfort.

8/27
BW:187.2 kind of falling off on my cut cause I know I'm losing muscle mass cause I'm not lifting a lot

PM1: 2 hour practice

PM2: Gym peaking +some maintenance

Half squat (AMRAP/ 25s)
115 5x36-39

Full squat

18" Depth jumps:
2x5 (height pretty awful)

BSS/ vertical shin (AMRAP/ 25s)
Right leg: knee
L BW: x ~30

Lunges
Bounds


Bench: 175 2x5, 185x5F (help from spotter on last rep)

8/28
first day of school
spent 5 hrs writing up workout programs for some friends