5176
Progress Journals & Experimental Routines / Re: The PR's/PB's, videos, pictures, and daily achievements thread
« on: December 18, 2014, 07:14:14 pm »
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5177
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 18, 2014, 11:18:58 am »
last night: FIF Day 16
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: fine
- plank x 30s,30s
- leg raises x 16,16
- SL glute bridge w/3s pause x 10,10/leg
was supposed to do advanced glute bridge but circumstances meant could only do SL. too complicated to explain why. got 'em done, that's what counts.
- hip flexor raise w/3s pause x 8,8/leg
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: fine
- plank x 30s,30s
- leg raises x 16,16
- SL glute bridge w/3s pause x 10,10/leg
was supposed to do advanced glute bridge but circumstances meant could only do SL. too complicated to explain why. got 'em done, that's what counts.
- hip flexor raise w/3s pause x 8,8/leg
5178
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: December 17, 2014, 09:09:49 am »
you thought you had cut down on choppy steps, but you had not cut them out. be more efficient, be faster. be more efficient, be faster. be more efficient, be faster.
and i can't echo enough chris's point about not trying to imitate someone else. you have to optimize what works for you.
and i can't echo enough chris's point about not trying to imitate someone else. you have to optimize what works for you.
5179
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 16, 2014, 10:02:45 pm »
FIF Day 14
- rest
skipped because i did it yesterday
FIF Day 15
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: a little stressed at the beginning but calmed down while warming up
- warm up
- depth jump @15" x 5,5,5,5
pretty much always twist to the right on these, about 20 degrees. interesting.
- jump squat 70 x 8,8,8,8
no reset except on third set. 70lbs=40% of system weight, as rx'd.
- RVJ or SVJ x 2 (optional)
skipped because i did a couple during warm up
- reverse hyper x 15,15,15
pointed toes, more challenging, more engagement from hamstrings. made it easier to keep feet together, as well.
- stretch
skipped because i did it yesterday
FIF Day 15
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: a little stressed at the beginning but calmed down while warming up
- warm up
- depth jump @15" x 5,5,5,5
pretty much always twist to the right on these, about 20 degrees. interesting.
- jump squat 70 x 8,8,8,8
no reset except on third set. 70lbs=40% of system weight, as rx'd.
skipped because i did a couple during warm up
- reverse hyper x 15,15,15
pointed toes, more challenging, more engagement from hamstrings. made it easier to keep feet together, as well.
- stretch
5180
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: December 16, 2014, 01:19:53 pm »
your approach sucks, way too many choppy steps that add nothing. t0ddday method, t0ddday method, t0ddday method, t0ddday method, t0ddday method. go look in dreyth's journal, it's on the second-to-last page now if you need a reference.
5181
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 16, 2014, 09:28:27 am »
yesterday: FIF Day 13
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay, tired
- warm up
- SVJ x 4; RVJ x 5 @90%
- plank x 30s,30s
- leg raise x 15,15
legs basically straight now
- SL glute thrust x 50/leg (25,25)
- seated hip flexor w/3s pause x 8,8/leg
- stretch
well, i'm a day behind now.
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: okay, tired
- warm up
- SVJ x 4; RVJ x 5 @90%
- plank x 30s,30s
- leg raise x 15,15
legs basically straight now
- SL glute thrust x 50/leg (25,25)
- seated hip flexor w/3s pause x 8,8/leg
- stretch
well, i'm a day behind now.
5182
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 15, 2014, 06:24:52 pm »
yeah sorry, i meant cowed, not scooby. the post is here: http://www.adarq.org/progress-journals-experimental-routines/from-bull-to-beast-hopefully/msg102949/#msg102949.
one thing to add is that it's also useful as a day-to-day AREG thing. for example, i always jump higher off a step than from standing (obviously). but on days when i'm not super bouncy or smooth for whatever reason i might get no more benefit off three steps than two. so that day i only do two step jumps.
Quote
1. do a standing jump.
2. walk back and do a one-step jump. if it's higher than your SVJ, then proceed to 3. if not, continue doing one-step jumps, messing with your approach, trying different amounts of knee bend, different distances, etc., until one-step is higher than SVJ.
3. walk back a little farther and do a two-step jump. if this is higher than your one-step, proceed to 4. if not, repeat the second part of 2.
4. walk back a little farther and do a three-step jump. proceed as above.
5. etc., until the extra step no longer gets you any higher.
you are not allowed to add a step until that step consistently gives you more height over previous steps. this isn't that specific to basketball, because it grooves a very specific pattern. but if you're just trying to dunk anything at all under perfect circumstances (join the club!), then it's a good method.
one thing to add is that it's also useful as a day-to-day AREG thing. for example, i always jump higher off a step than from standing (obviously). but on days when i'm not super bouncy or smooth for whatever reason i might get no more benefit off three steps than two. so that day i only do two step jumps.
5183
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 15, 2014, 02:10:09 pm »i'm mostly impressed that you're getting that high off two with no arm swing.
That's the last time i tomahawked. The only time actually. Or maybe I did it a few times? Can't really remember. But yea since that month in april 2014 i haven't done it. almost 5 years ago.
I dont have an arm swing there but i figured out some technique with the ball where i kinda swing it down hard and i guess that overloads my jump in the way that swinging your arms down hard does.
that's the thing, though: swinging the ball down hard is a boost but can't come close to a full-amplitude arm swing. if you practiced a bit (t0ddday technique, see my or scooby's journals for an explanation) i bet you'd be at 40".
5184
Progress Journals & Experimental Routines / Re: Dreyth's New Journal
« on: December 15, 2014, 09:17:45 am »
i'm mostly impressed that you're getting that high off two with no arm swing.
5185
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 15, 2014, 09:15:12 am »
nah nah adarq, if you keep getting into running i give even odds that you end up doing an ultra. maybe not a hundred, but an ultra. you don't seem to do things halfway very much...
5186
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 14, 2014, 03:59:25 pm »
yesterday: FIF Day 12
WEIGHT: ???
SORENESS: glutes
ACHES/INJURIES: feet, lower back
MENTAL STATE: good
- warm up
- SVJ x 4 @90-100%; RVJ x 5 @90-100%
because i couldn't yesterday and the court was open. considering how sore my glutes were these were not terrible.
- reverse hyper x 15,15
- squat
low back not feeling it, no sense at all in pushing.
- BSS ISO x 60s/leg
getting easier
- advanced glute bridge ISO x 60s
also getting easier
- calf raise 385 x 20,20,20
- stretch
WEIGHT: ???
SORENESS: glutes
ACHES/INJURIES: feet, lower back
MENTAL STATE: good
- warm up
- SVJ x 4 @90-100%; RVJ x 5 @90-100%
because i couldn't yesterday and the court was open. considering how sore my glutes were these were not terrible.
- reverse hyper x 15,15
low back not feeling it, no sense at all in pushing.
- BSS ISO x 60s/leg
getting easier
- advanced glute bridge ISO x 60s
also getting easier
- calf raise 385 x 20,20,20
- stretch
5187
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 13, 2014, 02:40:26 pm »
last night:
FIF Day 11
WEIGHT: ???
SORENESS: glutes
ACHES/INJURIES: none
MENTAL STATE: good
- warm up
- SVJ and RVJ
- plank x 30s,30s
- leg raise x 15,15
- SL glute thrust x 50/leg (20,20,10)
- seated hip flexor w/3s pause x 8,8/leg
- stretch
rushed and gym closed on saturday night so no warm up or jumps.
FIF Day 11
WEIGHT: ???
SORENESS: glutes
ACHES/INJURIES: none
MENTAL STATE: good
- SVJ and RVJ
- plank x 30s,30s
- leg raise x 15,15
- SL glute thrust x 50/leg (20,20,10)
- seated hip flexor w/3s pause x 8,8/leg
- stretch
rushed and gym closed on saturday night so no warm up or jumps.
5188
Pics, Videos, & Links / Re: beast
« on: December 12, 2014, 07:18:36 pm »
5189
News, Announcements, & Suggestions / Re: THE FORUM IS DIFFERENT
« on: December 12, 2014, 04:15:23 pm »
anybody else notice that sometimes only upvoting is available? like, the downvote arrow just doesn't appear on the screen?
5190
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: December 12, 2014, 09:20:07 am »
skipped wednesday because of office holiday party.
last night:
FIF Day 10
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: tired
- warm up
- side-to-side depth jump x 20,20
- BB hip thrust 155 x 12,12
- DB BSS 50s x 10,10,10
- BSS ISO x 60s/leg
- calf raise 365 x 20,20,20
- bench 135 x 10+3+3+3
- pull ups x 19/total
- stretch
last night:
FIF Day 10
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: none
MENTAL STATE: tired
- warm up
- side-to-side depth jump x 20,20
- BB hip thrust 155 x 12,12
- DB BSS 50s x 10,10,10
- BSS ISO x 60s/leg
- calf raise 365 x 20,20,20
- bench 135 x 10+3+3+3
- pull ups x 19/total
- stretch