451
Injury, Prehab, & Rehab talk for the brittlebros / Re: Non severe ankle sprain... Completely rest it or put some physical demand on it?
« on: March 06, 2011, 05:43:43 pm »
okay my ankle can now handle landing off max effort jumps
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452
Strength, Power, Reactivity, & Speed Discussion / Re: Bench Press
« on: March 06, 2011, 12:41:59 am »
Bench will target your chest better while dips target your arms better IMO. Both are easily progress trackable, just note the weight progression. Dips are completely safe obviously, bench press can only be dangerous if obviously you go too heavy and you don't have a spotter.
I personally like dips a whole lot better, but idk, bench press has the best reputation for upper body strength. Doesn't mean it's right, but yeah. I bench press though, cuz my gym doesnt have those belt things to do weighted dips or whatever.
I personally like dips a whole lot better, but idk, bench press has the best reputation for upper body strength. Doesn't mean it's right, but yeah. I bench press though, cuz my gym doesnt have those belt things to do weighted dips or whatever.
453
Injury, Prehab, & Rehab talk for the brittlebros / Re: Non severe ankle sprain... Completely rest it or put some physical demand on it?
« on: March 05, 2011, 11:30:05 pm »
GODDDD DAMNNNNNNNNNNNNNNN
My ankle has been like 85-90% healed and stuck on this status for like 3 weeks now... I can go shooting around, jump with effort but I gotta land on my good ankle or it hurts, squat and leg press, and stuff but the rest still won't HEAL!
When im shooting around, I can do all my usual quick explosive moves again, prolly not as powerful as before cuz the ankle but theres no pain, except when landing from a max effort jump on my bad ankle. There's like SUCH TINY little swelling left, you can only tell if your purposely looking for it and examine both ankles.
Other things I can't do is put it in weird positions like if I stand up and rotate my whole body clockwise while my injured LEFT ankle stayed planted the same position, or like theres pain when I push up the little soft bony things you know thats right on top of your heel behind ur ankle/feet and other weird stuff. When I put it in these positions I feel pain that I can tolerate and I can hold it in those positions, but I don't know if thats strengthening it or aggravating it so I stopped.
I have been moderately rehabbing for a week now cuz I got tired of the sprain not healing. Been doing resistance bands, eyes closed balance/stability stuff on the 1 leg, alphabets, calf raise machine negatives, and flexibility stuff. I am so scared of what I'm thinking of right now but is it possible to have a damage/fracture/or any kind of damage on your BONE when I can do all of the stuff above?
WTF should I do?
My ankle has been like 85-90% healed and stuck on this status for like 3 weeks now... I can go shooting around, jump with effort but I gotta land on my good ankle or it hurts, squat and leg press, and stuff but the rest still won't HEAL!
When im shooting around, I can do all my usual quick explosive moves again, prolly not as powerful as before cuz the ankle but theres no pain, except when landing from a max effort jump on my bad ankle. There's like SUCH TINY little swelling left, you can only tell if your purposely looking for it and examine both ankles.
Other things I can't do is put it in weird positions like if I stand up and rotate my whole body clockwise while my injured LEFT ankle stayed planted the same position, or like theres pain when I push up the little soft bony things you know thats right on top of your heel behind ur ankle/feet and other weird stuff. When I put it in these positions I feel pain that I can tolerate and I can hold it in those positions, but I don't know if thats strengthening it or aggravating it so I stopped.
I have been moderately rehabbing for a week now cuz I got tired of the sprain not healing. Been doing resistance bands, eyes closed balance/stability stuff on the 1 leg, alphabets, calf raise machine negatives, and flexibility stuff. I am so scared of what I'm thinking of right now but is it possible to have a damage/fracture/or any kind of damage on your BONE when I can do all of the stuff above?
WTF should I do?
454
Strength, Power, Reactivity, & Speed Discussion / Re: Posterior Chain Strength Preparation for the Vertical Jump by Charles Poliquin?.
« on: March 05, 2011, 07:33:40 pm »arent dumbbell swings more of a hip movement rather than a shoulder movement?
I perform mine a little like these.<a href="http://www.youtube.com/watch?v=nY1S7ndk1wM" target="_blank">http://www.youtube.com/watch?v=nY1S7ndk1wM</a>
The only difference is, I don't go as heavy & my knees remain locked.
So you do it with a primary shoulder target? Does that still target your coree?
455
Strength, Power, Reactivity, & Speed Discussion / Re: Posterior Chain Strength Preparation for the Vertical Jump by Charles Poliquin?.
« on: March 05, 2011, 05:13:17 pm »I would have thought that you should use the heaviest weight you can that you can still be explosive with and progress from there.
perhaps try heavier weights in exercises which aren't as risky such as military press to get your shoulders stronger.
ya exactly.. if you're lifting so heavy that it becomes slow, no way you'll be able to "stiff arm it", it'll become some kind of press.
but yup you got it right on every statement in there ^^
peace
Okay so, I've never tried this workout before. I looked around online and I guess it works out your hams, glutes, hips, low back, and shoulders? If I wanna directly target shoulders for powerful upperbody swings when doing VJ's, should I reduce hip extension and just emphasize more of the swing with primarily my shoulders? If I do this will my low back still get worked?
Cause I wanna use this workout as a shoulder workout (primarily to carryover to a VJ) AND to strengthen my lower back as well, but not really hips, glutes, hams.
456
Strength, Power, Reactivity, & Speed Discussion / Re: Posterior Chain Strength Preparation for the Vertical Jump by Charles Poliquin?.
« on: March 04, 2011, 02:04:38 am »
11. some sort of explosive arm swing exercise, could be hip dominant or not, ie plate swings, db swings, hang snatch, etc.
Would doing explosive dumbbell swings upwards consistently for a few weeks actually give a significant increase in vertical (1-2 inches)?
i'd have hands locked, ie, two hands on one dumbell or using a plate to swing.. if you don't have very powerful shoulders already, then yes it can help and give a few inches, who is to say how long though.. but arm swing is a very important part of any type of jumping, so by really getting those shoulders powerful, itll definitely have some carry over.. doing things like plate swings, double arm db swings, and snatches can all be very beneficial, though snatch variations are much more hip driven, that's why something like a plate swing can provide even more benefit for arm swing "from the bottom"..
really keeps those arms locked out and try to derive most of the power from the shoulders, i need to vid one day how i do it, i sit into it, arms locked grabbing the plate, and really try to swing up using ONLY shoulder power, but of course I use a little bit of hip also.
i would avoid db swings with one in each hand though, can get a little risky for the shoulders.
peace
When doing these dumbbell swings with 2 hands, am I supposed to use heavy dumbbells to the point where I end up kinda lifting it pretty slow, or am I supposed to get the heaviest that I can still swing upwards explosively and fast?
457
Strength, Power, Reactivity, & Speed Discussion / Re: Main muscles used in all aspects of basketball
« on: March 04, 2011, 01:25:25 am »
I am working on everything to be as strong as possible. This question was for curiosity's sake lol.
458
Strength, Power, Reactivity, & Speed Discussion / Re: Posterior Chain Strength Preparation for the Vertical Jump by Charles Poliquin?.
« on: March 03, 2011, 06:06:03 pm »
11. some sort of explosive arm swing exercise, could be hip dominant or not, ie plate swings, db swings, hang snatch, etc.
Would doing explosive dumbbell swings upwards consistently for a few weeks actually give a significant increase in vertical (1-2 inches)?
459
Basketball / Relatively Strongest NBA players
« on: March 02, 2011, 06:02:30 pm »
Who do you guys think have the most relative strength in the NBA?
I know Earl Boykins at 133lbs can bench 315lbs...
I think Kenyon Martin is freaky strong at his 240 lbs...
Anyone else?
I know Earl Boykins at 133lbs can bench 315lbs...
I think Kenyon Martin is freaky strong at his 240 lbs...
Anyone else?
460
Progress Journals & Experimental Routines / Re: 2011 Goals Index
« on: March 02, 2011, 05:57:01 pm »
Look at my signature...
Hopefully the 5-6lb fat loss will contribute at least 2 inches to my vert...
Hopefully the half squat to 250lbs contributes ~2 inches...
Hopefully the DL's contribute like 1 inch...
Hopefully I maintain my upper body mass & strength...
March 18 is the date I chose because that is the day of my last final and then it's spring break when I go back home for a week, so I will no longer have access to a gym and stuff. While home I was thinking of doing some short maximal sprint training to try an utilize my new strength faster. Good idea?
Hopefully the 5-6lb fat loss will contribute at least 2 inches to my vert...
Hopefully the half squat to 250lbs contributes ~2 inches...
Hopefully the DL's contribute like 1 inch...
Hopefully I maintain my upper body mass & strength...
March 18 is the date I chose because that is the day of my last final and then it's spring break when I go back home for a week, so I will no longer have access to a gym and stuff. While home I was thinking of doing some short maximal sprint training to try an utilize my new strength faster. Good idea?
461
Strength, Power, Reactivity, & Speed Discussion / Main muscles used in all aspects of basketball
« on: March 02, 2011, 05:22:28 pm »
I am a basketball player so I just wanted to see if you guys knew which muscles are used and need to be strong (don't say all, tell me which one's are more primary and more emphasized) in order to be good at the following:
1) backing someone down (posting up)
2) guarding a post player (not letting him back you down)
3) first step quickness (crossovers, blowing by defenders with the ball cuz your too quick)
4) lateral quickness (to stay in front of your man on defense)
5) jumpshooting
6) when driving in, absorbing and taking contact from your defender
7) defending your guy driving in on you with body contact (opposite of no.6)
taking contact during a lay up when you put your body into there big man
9) boxing out
10) strong cuts
Sorry for long list but if people who know their stuff can just answer them in 1-10 format that would be great
1) backing someone down (posting up)
2) guarding a post player (not letting him back you down)
3) first step quickness (crossovers, blowing by defenders with the ball cuz your too quick)
4) lateral quickness (to stay in front of your man on defense)
5) jumpshooting
6) when driving in, absorbing and taking contact from your defender
7) defending your guy driving in on you with body contact (opposite of no.6)
taking contact during a lay up when you put your body into there big man9) boxing out
10) strong cuts
Sorry for long list but if people who know their stuff can just answer them in 1-10 format that would be great
462
Strength, Power, Reactivity, & Speed Discussion / Re: Does bilateral exercises transfer over to single leg jumpers?
« on: February 28, 2011, 08:51:10 pm »
i'd incorporate lunges or BSS (bulgarian split squat) PLUS calf raises (either single leg or double leg)... calf raises should be a finisher, you can be pretty fatigued when you get to them, they are pure assistance, so you can just "burn em out" if you want for a few sets etc.
all SL jumpers should:
- bound/pogo
- squat
- lunge or bss
- calf raise
peace
What are bounds and pogos? I've never heard of em
463
Introduce Yourself / Re: new
« on: February 28, 2011, 08:13:39 pm »
Nice, I'm 5'8" with a 7 foot reach too with a 36" vert as well haha. So we both just touch rim, but I have worked out more than you so you might have more upside
464
Strength, Power, Reactivity, & Speed Discussion / Does bilateral exercises transfer over to single leg jumpers?
« on: February 28, 2011, 08:11:07 pm »
How well does bilateral workouts like heavy lifting squats transfer over to single leg jumping?
If I am doing squats and DL's right now, for a 3rd exercise do you think heavy standing calf raises would be better or single leg leg presses (I'm comfortable and efficient on both jumps but I jump higher with 1 foot)?
If I am doing squats and DL's right now, for a 3rd exercise do you think heavy standing calf raises would be better or single leg leg presses (I'm comfortable and efficient on both jumps but I jump higher with 1 foot)?
465
Progress Journals & Experimental Routines / Re: ARowe's Journal
« on: February 26, 2011, 05:59:59 pm »
Hey man, looking at your signature/stats, assuming your still around the same since it says that was from October 2010, we are pretty similar. I'm 5'9" wit shoes and 148 lbs. 36" RVJ but I can't dunk like you cuz I got short arms, my reach is only 7'0". Seems like you squat a lot more than me though. How has the correlation between increasing squat and your vert increases been?
Also, I think you had an ankle injury recently or something? I had one 5 weeks ago from basketball, it's still not healed. The swelling is like 90% gone, and I can do most things on it, but I still can't land on the injured ankle alone on a jump, run full speed, or twist my ankle around in weird angles. I still find some heel upper heel/ inner ankle pain. The frustrating part is that my ankle has been in this same condition for like 2.5 weeks now and doesn't seem to be improving much anymore. All I do on it is do shooting drills, no games or anything. You experience this from your injury?
Got any advice on speeding up the recovery process?
Also, I think you had an ankle injury recently or something? I had one 5 weeks ago from basketball, it's still not healed. The swelling is like 90% gone, and I can do most things on it, but I still can't land on the injured ankle alone on a jump, run full speed, or twist my ankle around in weird angles. I still find some heel upper heel/ inner ankle pain. The frustrating part is that my ankle has been in this same condition for like 2.5 weeks now and doesn't seem to be improving much anymore. All I do on it is do shooting drills, no games or anything. You experience this from your injury?
Got any advice on speeding up the recovery process?