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Messages - AGC

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541
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: August 10, 2014, 11:56:40 pm »
Quote from: LBSS on August 10, 2014, 08:23:51 pm
we have enough guys on here sprinting that i think we need an :ibsprinting: animation.

Haha for sure. Actually made me think about the makeup of the forum atm. Here's a rough breakdown of all the active posters (~1 month) lately in terms of 'focus' (almost everyone lifts obviously but the actual application of their training):

All sprinting: T0ddday, seifuulaah, Mutumbo

Sprinting/jumping: LBSS, me, Raptor, adistarhj

Jumping/bball: entropy, vag, Coges, ChrisM, scooby, Kingfish, gukl, Nightfly

Pure lifting/gym: J_McKinney, Eric, Dreyth, Loopie, Flander

Running (and getting back into jumping?  :) ): adarq

Apologies if I missed anyone. You can see that there's nearly as many sprinter or sprinters/jumpers as there are bball jumpers now (depending on how you classify people). Pretty cool.

542
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: August 09, 2014, 12:27:40 am »
Training this week:

Mon - technique work

1200m jog, dynamic warmup

5 sets of harness drills

5x25m starts over ladder (stride length work)

5x60m sprint over hoops (stride length)

200m sprint

Cool-down weights

Tues - gym

Active warmup, 5 lap time trial (6:15ish I think)

Gym warmups

Front squat: 2x10@70kgs

Hang power clean and press: 3x10@45kgs (just practising the movement still, not heavy)

10x5 high hurdle hops (2x after each set of FS/HPC&P)

Core/hamstring stuff in-between

Wed - speed endurance

1200m jog, dynamic warmup

4x250m (averaged around 34.5sec) on 12min rest

2x150m (19.3, 18.9sec) on 8min rest

Cool-down weights

VERY hard!

Thurs - gym

Fartlek: 100s-100j-100s-100j-200s-100j-100s-100j-100s-100j-200s-100j-100s-100j-100s-100j-200s (very hard!)

Gym warmup

Front squat: 2x10@75kgs

Hang power clean and press: 3x10@45kgs

5x12 repeated split lunge jumps (2x after each set of FS/HPC&P)

Core/hamstring stuff in-between (reverse leg press, concentric DL/eccentric SL ham curl, calbe hamstring pulldown, SL deadlifts etc.)

Fri - a much needed rest day

Sat - Hills

~800m jog

Dynamic warmup

3x5 DL bounds, 3x10 SL bounds (submax)

2x30m (~4sec)

6x60m (all around 8.0sec)

2x150m (21.6 (slipped), 20.6sec)

BW: 79kgs

Training has been brutal! My calves are pretty sore but otherwise feeling OK. Over the last few weeks I've been wearing Nike Free 5.0s for the running and this week I got a pair of Nike Free 3.0s. My foot still has been sore occasionally so thought I would try more barefoot running style to see what would happen, and they actually feel really good. My feet/arches feel good-tired afterwards and I've pulled up well.

543
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: August 08, 2014, 01:40:21 am »
Quote from: entropy on August 07, 2014, 11:58:47 pm
Quote from: acole14 on August 07, 2014, 11:57:27 pm
Shipping to Australia with Eastbay sucks huh. You need the 20% off deals just to make it feasible! My advice is get medium size tights instead of large. Unless you already have a pair of the large Eastbay ones and know what they're like, they're not that compressive. I recently got two small pairs and they fit fine for me with a 30'' waist even though it recommends 26-28'' (and I have bigger than average legs). You want them to be tight after all, nothing worse than loose tights.

Good tip, thanks for that. I'll get Ms. I have never worn tights before, kinda excited to try them out. I cuda got my eastbay order sent to my coz place in LA but i didn't think of it then, oh well. It's extortive how much they charge for shipping...

btw acole how do you compare compression shorts vs um full length tights? any point getting shorts at all when you can get the full ones?

Really just depends on the training environment. For instance, when I first started aths training last summer I only had long tights. Being around 35degC average when I was training, long tights were just way too hot and I got a pair of compression shorts pretty soon after joining. If you're only training indoors or in a cool climate then full length are probably better than shorts, but they're so cheap on Eastbay it doesn't hurt to throw a short pair in as well.

544
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: August 07, 2014, 11:57:27 pm »
Shipping to Australia with Eastbay sucks huh. You need the 20% off deals just to make it feasible! My advice is get medium size tights instead of large. Unless you already have a pair of the large Eastbay ones and know what they're like, they're not that compressive. I recently got two small pairs and they fit fine for me with a 30'' waist even though it recommends 26-28'' (and I have bigger than average legs). You want them to be tight after all, nothing worse than loose tights.

545
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: August 07, 2014, 08:43:52 pm »
You've had that before right? Sounds like the tib-fib joint pain I get sometimes, especially when starting. Do you start with your right leg forward? A good way to treat it is in Supple Leopard in the knee section (putting the ball behind the knee and flexing the leg). Helps for me.

546
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: August 04, 2014, 06:11:01 pm »
Quote from: LBSS on August 04, 2014, 09:41:17 am
not meant to be backhanded, if you clean it up you should be able to dunk off a drop-step, which is awesome.

Haha I'm totally kidding mate. Thanks for the support. That would be badass. I jump so much worse though dribbling or holding the ball. Not unique to me of course, but I've still got quite a ways to go to on top of what I'm jumping now for the cool stuff.

547
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: August 03, 2014, 10:03:49 pm »
Quote from: LBSS on August 03, 2014, 12:34:19 pm
oh wow man, killing it with those jumps. i'm now officially striving to match you. except the DSVJ, that was ugly as hell. but the SVJ and SLRVJ were nice.

Thanks man, I know I can always count on you for a great backhanded compliment!  :highfive:  :trolldance:

548
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: August 02, 2014, 11:39:37 pm »
Quote from: Mutumbo000 on August 02, 2014, 05:14:57 am
How are your calves feeling atm?

Yeah pretty good, the backoff has helped. Foot is probably the thing that's bothering me the most, whenever we do bend running it flares up a little next day. But overall I'm in pretty good nick.
_________________

Wed:

Really easy warmup on rowing machine/cross-trainer

Max ring chinup test - previous:17, today: 22 (+5)  :personal-record:

Max pushups- previous: 40, today: 39 (-1) ---> fatigued from pullups again! I had a few more but I just lost my position and slipped off. We do these on bars so they're a bit more challenging than floor pushups.

Thurs:

Gym - exactly the same as Tues (front squats, hang clean and press), but with 12 split/lunge jumps after front squat/hang clean and press sets.

Went home over the weekend so missed the Sat/Sun sessions, but I went down to the courts and had a jump:

<a href="http://www.youtube.com/watch?v=NIpCtP9W3z8" target="_blank">http://www.youtube.com/watch?v=NIpCtP9W3z8</a>

Sorry for the shitty phone quality. It's usually better, I don't know why it was so bad. It's hard to see my fingers but SVJ was really high today. I actually had a few that I missed that were nice, around the 34-35'' range, DSVJs about the same. The SLRVJs were probably in the area of 35''. I was just messing around with the RVJs, I actually could get a bit of speed in the SLRVJ in the last few steps, which is good but obviously the runup is a bit far atm. Still need more practice but good to see the training isn't destroying my vertical. The other positive thing is that a session like this is so easy now I've gotten fitter and have adapted to the workout frequencies. I don't get worried about getting hurt and can get more good jumps in.

549
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: August 02, 2014, 03:49:43 am »
So, you're not competing currently. Is there a reason your training is so light atm? I mean, 2x116m, even at 100%, ain't gonna do much. Where are the times?

550
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: August 01, 2014, 07:20:16 am »
Quote from: Raptor on August 01, 2014, 06:18:39 am
Why does it say "BF" 0.11 and 0.1?

It's body fat as a fraction.

551
Article & Video Discussion / Re: Interesting exercise... not sure if it is any good
« on: July 30, 2014, 07:06:37 am »
Yeah it's redundant and shit. Do DL bounds or power cleans instead. Also, this:

These "plyometric exercises" are designed to increase your "vertical jump" as well as "build leg strength" and "core strength". In this video, you see different "plyometric training" starting from on the ground to exploding off the ground on one leg. These "single leg exercises" will help "strengthen leg muscles" individually. The goal is to ultimately become a more "explosive athlete". This "advanced plyometric workout" will "instantly increase your vertical jump" by becoming more explosive and athletic.

Luckily for us idiots, the "Vertical Jump King" is an "expert" in "training" the "vertical" "jump" and can help you "gain" 72 "inches" on your "vertical", just by "subscribing" or visiting his "site".

:wowthatwasnutswtf: :wowthatwasnutswtf: :wowthatwasnutswtf:

552
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: July 29, 2014, 07:46:23 am »
Sunday:

Drills, skipping, hurdle hops, med ball throws, core stuff with med ball, mobility ---> also had a few SVJs at 10' in-between skips, they were pretty high, maybe around 33''

Rest/transition week

We're moving into hybrid winter/summer training now, into the gym and less emphasis on BW high rep stuff, but still some fitness runs (we do a fartlek before the gym and a 3km run in the next phase). This week is a transition and also a few tests, but just the easy ones I think.

Mon:

Rowing machine/cross-trainer warmup

Max pullup test - previous:18, today: 20 (+2)  :personal-record:

Max dips - previous: 30, today: 28 (-2) ---> fatigued from pullups

Tues - gym:

Active warmup

Fartlek: 100s-100j-100s-100j-200s-100j-100s-100j-100s-100j-200s-100j-100s

Gym warmup

Front squat: 2x10@80kgs, 60kgs (too heavy for my wrists still)

Hang power clean and press: 2x10@40kgs (just practising the movement really, not heavy)

8x5 high hurdle hops (2x after each set of FS/HPC&P)

Core/hamstring stuff in-between

BW: 79kgs

Well my inflexible wrists unfortunately haven't resolved themselves, struggling to hold onto the weight while in the meantime my legs are asleep. It just takes repetition to try and find a comfortable spot, apparently my wrist and triceps aren't that inflexible but I'm just not used to it. Pretty happy to get 20 pullups, definitely a lifetime best.

553
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: July 27, 2014, 09:50:41 pm »
Quote from: Mutumbo000 on July 27, 2014, 02:26:53 am
Quote from: acole14 on July 27, 2014, 01:39:38 am
Quote from: Mutumbo000 on July 26, 2014, 11:30:41 pm
What pace do you think the 6x200m session you did last week was? and how long were the recoveries?

220m, probably about 30sec, not flat out but around 85-90%.

You must be in pretty good shape atm minus the calves soreness.

Probably the best shape of my life! Haha...actually I don't know. We'll see when the summer comes around

554
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: July 27, 2014, 01:39:38 am »
Quote from: Mutumbo000 on July 26, 2014, 11:30:41 pm
What pace do you think the 6x200m session you did last week was? and how long were the recoveries?

220m, probably about 30sec, not flat out but around 85-90%.

555
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: July 27, 2014, 01:38:18 am »
Quote from: seifullaah73 on July 26, 2014, 11:10:39 am
Quote from: acole14 on July 26, 2014, 10:42:29 am
Quote from: seifullaah73 on July 26, 2014, 06:27:47 am
You're still in your winter session in July, over here they start season around April start of may. Isn't it too hot to do that.

Um, I live in the Southern Hemisphere in case you hadn't noticed. So are you already in season? Why the hell aren't you competing?


Oh, I see, I hadn't realized. I was stating in terms of the standard in UK. I am going to look around later see if there is any meets going to happen, but now I am currently fasting, the track which is about an hours journey from hold meets, so I can def go there.

Will see the scheduling.

So the season's started and you haven't even looked at when races are on? Sorry if I seem like I'm on your case about competing but that's just mind-boggling.

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