Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - AGC

Pages: 1 ... 38 39 [40] 41 42 ... 98
586
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 07, 2014, 02:42:00 am »
Track - test:

800m, dynamic warmup

LRLR x 10: 26.78m, 27.1m something

800m time trial: 2m35s (dead last again  :huh: only by a second this time though)

Cool-down UB/core weights

Bit disappointed with the bounds, I think if I could have done them the previous night when we were planning on doing them I might have done better. The 800m was damn hard, but it is a lifetime PR (lol). If I could get it under 2:30 I'd be happy.

Interesting point on fitness for power/jump athletes. Even though for most of us, cardiovascular power isn't a priority (or done at all), my coach really forces his athletes to reach high fitness standards in the winter; obviously for the performance benefits but more importantly the increased rate of oxygen circulation and transport when resting. He says the guys who are lazy and don't get to at least a 6 min mile level of cardio fitness are also usually the ones who get injured more and take longer to heal over summer.

587
Pics, Videos, & Links / Re: beast
« on: June 05, 2014, 12:19:47 am »
Quote from: ChrisM on June 04, 2014, 10:55:09 pm
Lol I posted it to the dunks and shit thread. Pretty sure it qualifies for both.

They claimed 46" off 3 steps. I believe it.

Oh shit I missed that. Yeah I too would believe 46''. Heaps of big jumpers in this draft.

588
Pics, Videos, & Links / Re: beast
« on: June 04, 2014, 10:01:26 pm »
Zach LaVine, UCLA draft prospect:


589
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 04, 2014, 04:57:54 am »
Track - jumps test:

Dynamic warmup

Broad jump: 2.86m

Five consecutive DL bounds: 14.78m

Standing triple: 7.78m (R), 7.66m (L) --> slipped on the left

Pushups: 31

20 leg over crunches: passed

BW: 78.5kgs

Good jumps today. Unfortunately it started pouring down during the triples, slipped bad on the left and was way off. We abandoned the 10xLRLRLR bounds. I got best in the group for the broad and DL bounds x 5, but only because some of the best guys weren't there. Still, not bad broad jump in flats and with slippery take-off. Reckon I could get 3m+ with spikes and a few more goes (we only get two attempts).

590
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 04, 2014, 12:07:44 am »
Track - testing

30 sec run for distance - 229m

Ring chinups - 16

60 bent knee situps - passed

I thought we had jumps tonight but they're tomorrow. The run went disastrously bad. Started out well but I started getting the staggers by about 180m. Very much like the flat spin in Top Gun that killed Goose, once you get the staggers it's almost impossible to pull out and it killed my run. Annoyed because I felt really good today. No issues. Best in the group was around 250m. There was also a 60sec and 90sec run for other people, one guy ran 460m in 60sec, another got to 600m in 90sec, not bad.

591
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 03, 2014, 10:22:21 pm »
Here's some interesting insights from talking to one of the assistant coaches in my track squad on the bounding/form issue. When the form on an exercise is not technically 'perfect', the coach has to assess two things:

1) Is the exercise still giving a training benefit with the form used and;

2) Is the form being used likely to predispose the athlete to injury?

If the answer is no in both cases, then it's fine to continue to keep performing the exercise with the intent to improve the form slowly over time with practice. If however, the athlete is either not doing them with enough speed/force so that they're essentially just skipping with no hang time, or they have an obvious fault which may cause injury (i.e. obvious left/right imbalances, knee valgus/varus etc.) they need to back off and work on different drills to teach the movement. I think in your (LBSS's) case, while it doesn't look as smooth as say, the triple jumper in the vid, you're still doing it fast enough and with enough force to get a training benefit. Additionally, the form doesn't look dangerous or out of control - dorsiflexion looks OK as well (which is the bit I have trouble with). So I'd say keep it up (and keep filming). It's only an assistance exercise after all, unless you're planning on transitioning in triple jump.

592
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: June 03, 2014, 12:26:15 am »
Quote from: seifullaah73 on June 02, 2014, 08:36:33 am
Quote from: vag on June 02, 2014, 05:52:51 am
I think that since you have been doing that for quite some time now, you should go to a track and time real splits.
This uphill grass ~110m is nice and all and improving times there will carryover to the real times, but you should check the real thing.
I know it is far away from where you live and all but even like that imho it is essential to go to the track even, say, once every 2 weeks.
You are training for 100m on track, you NEED to have track 100m track time references.
2c

I feel that training on grass hill has a better carryover on to track than training on track alone does, because of the multiple benefits, speed, acceleration, endurance. I would probably go on the track, but for competition only.

I would like to probably get my time under 15 seconds on the current hill, then after, find an opportunity to use the track not to train on but to get my 100m timed, if i have to pay, then i will find somewhere else, or get my 100m timed during competition.

pc

No seifullaah, in the long run, training on a hill is not a substitute for actual track training. You're enjoying the hill because it's different and it makes you feel that you're improving at your 100m without directly informing you of the real change, so you are free to overestimate your improvement. There is just no substitute for training the specific movement of your sport in the context of the event itself (the track). You might be cultivating some nice gains in fitness and speed but until you do solid blocks of training on the track developing the specific movements (starting, acceleration in first 30m, holding speed, extending your stride and maintaining form etc.) you won't see any significant improvements in your 100m. I guarantee if you only run on the track the first time this season in your first comp, you will be disappointed with your time and you will have left a lot on the table in terms of your off-season.

593
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: June 01, 2014, 05:09:42 am »
Wed:

Dynamic warmup/stretch

Mile time trial - 6:20 something, can't remember (wasn't good  :huh: )

Three sets of fitness circuit (pullups, crunches, BSS@15kgs/dips, SL glute bridge raises, SL quarter squats@15kgs/ring chinups, leg over crunches, clawing drill/pushups, hip thrusts, squats@15kgs)

Fartleg: 100s-100j-100s-100j-200s-100j-100s-100j-100s-100j-100s-100j (s-sprint, j-jog)

Really hard, didn't run the mile very well and my anterior tibs were really struggling. Maybe a bit sore/inflamed from the high running volume? Been doing toes-in calf raises and heel walks on off days.

Thurs:

Warmup, 1200m jog

Marching drills x 6 w/1.5kg ankle weights

6x150m@85%

Cool-down UB/core weights

Sat:

Warmup, jog around oval

Hill sprints (seifullah style!) - 6x60m uphill, 2x120m uphill

Cool-down

First time doing hill sprints in ages, good stuff. Really feel it in the quads more.

This week is for testing. Had BW stuff today (Sun) in the gym, Tuesday is distance run in 30sec and jumps. I had a 5km fun run for MS (which is where my research is based) earlier in the morning, so was not at my best for the testing, but wasn't too bad.

Pullups: 16 (weak)

Dips: 26

50 situps with 4kg med ball throw: passed

20 straight-leg deadlifts@30kgs (legs must be straight/bar close to ground): passed

My shin splints have been good lately, same with foot. I guess if I can struggle through the training and stay on top of them they'll both become manageable over time. Particularly need to do more heel walks and strengthen the anterior tibs for shin splints.

594
Injury, Prehab, & Rehab talk for the brittlebros / Re: Plyometric give me Metatarsal Pain... >.<
« on: May 31, 2014, 11:51:16 pm »
:uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm: :uhhhfacepalm:

I mean....what is there to say scooby? If you're going to do a 90min plyometric session with (I'm estimating) 100+ ground contacts on concrete, you're gonna have a bad time. It's not rocket science. Of course you need to rest. You might be getting stress fractures which are an absolute bitch to deal with. The only serious injury I got as a junior was a stress fracture in my left toe, and it took several months to heal because I kept training on it. Of course, if your toe isn't coming up with the rest it could be a tendon problem, which, again, is an absolute nightmare. Either way, gotta stop with the plyos, no other option IMO.

Goddamn it man, we all want to see you slam it but you're your own worst enemy sometimes. You need to post regularly again so people can catch your fuckups before they get too bad.

595
Strength, Power, Reactivity, & Speed Discussion / Re: So I Plank myself into tears.... and this show up
« on: May 28, 2014, 06:51:04 am »
STOP THE PRESSES! Some vert guru is saying that you DON'T have to do long hard planking sessions, you can just do his super easy workout with SPECIAL VERT-SPECIFIC SECRET TFB EXERCISE DYNAMICS and STILL get all the gains...and MORE? And all you have to do is subscribe and visit his site and enter the email you want to get spammed to hell with to learn more vert secrets?

Come on scoob, toughen up and stop looking for the easy way out! More pain is more gain. What you're doing sounds great, keep it up.

596
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: May 27, 2014, 10:50:39 pm »
Sunday:

Basketball warmup then 8-10 dunk attempts on 9'9-10ish ring.

Skips, med ball throws, med ball core, DL/SL bounding work

Mobility stuff

BW: 78kgs

Tuesday:

6 sets marching drills w/ 1.5kg ankle weights (as in above video)

6x60m at 85%

200m sprint

Cooldown UB/core

BW: 78kgs

Feeling pretty good lately, foot is still a bit stiff during warmups but goes away, and shin splints are sort of there, don't really affect me atm but need to keep them under control.

I'm noticing I'm finally getting higher on my SLRVJs than DSVJ/SVJs. It's a bit hard to gauge how high on the bent ring. It gets a little more bent every week! When I have another chance I'll go down to the courts near my house and just do a bunch of SLRVJs.

597
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: May 22, 2014, 07:23:55 am »
Tues: marching drills x 6, 6x60m@85-90%, 200m sprint, cooldown UB weights

Wed: 1200m time trial (4:25, -5sec), fitness circuit x 2, fartleg (100s-100j-100s-100j-200s-100j-100s), then another 1/2 set of the circuit (highlights: did 30 total pullup reps)

Thurs: missed training (work)

BW: 78kgs

My shin splints were a bit bad after Wed, I was going to take Thursday off anyway. They're mostly left leg medial but also right leg a bit. I have really weak and tight anterior tib muscles, they're on fire after the 1200m time trials. It's linked to my age-old struggle with proper dorsiflexion for sure. Now I need to calm down the pain a bit and get onto the toes in calf raises.

I have been meaning to get some secret stealth training footage, but luckily a new guy has joined the group and he's really into youtube fitness. He videoed the Tuesday session (I'm in the black doing the broad jumps at the start, chasing him down in the sprints and doing some overhead squats that I don't even remember doing at ~1:03 :wowthatwasnutswtf: ). The guy at ~42s in the yellow that the youtube guy is chasing is the guy I was talking about a few posts ago, very fast guy (11.5/22.9/50.0/1:56.0 splits).

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

598
400m Sprinting or Shorter / Re: college freshman runs wind-aided 9.77
« on: May 20, 2014, 12:30:44 am »
Wow, probably ~9.95 or thereabouts when correcting for wind/altitude. Pretty amazing for 18.

599
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: May 18, 2014, 09:11:49 pm »
Yeah that would be crazy. He looks uncoordinated in that windmill dunk video in MSG but I imagine that's only because he never practices dunking. With a few weeks practice he'd be flying.

_________

Saturday: sled work (5 sets dragging 16kg sled ~60m, high knee drill for 50m then high knee pump fast for last 10m) followed by 5x50m sprints, then 220m run. Cool-down UB after. Felt shins a bit jogging in flats, spikes actually felt better.

Sun: Some dunks on the <10ft ring, the the circuit work as usual. Definitely felt shins here  :huh:

BW:78kgs

Gotta be careful with my shins. Dorsiflexion is something I've always struggled with and need to make a conscious effort to dorsiflex more on landing to absorb the forces better. Doing calf raises a lot as well to strengthen the anterior tib muscles.





600
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: May 18, 2014, 02:25:09 am »
Quote from: LBSS on May 15, 2014, 10:40:23 am
how do you feel like sprinting has carried over into running jumps?

Tbh I haven't really tried running jumps lately just to be safe with my foot. I talked to my coach about it and he said he's generally seen increases in running vertical jumps corresponding with increased performances in acceleration and top speed in the 100m. Most of his top guys will naturally attempt SLRVJs when we dunk in the gym (well they dunk and I watch), and they get up. So hopefully it'll help me as well. As I've mentioned before, when I was 16-17 I was jumping ~35'' and nearly dunking off SLRVJ with just my 100/200m training, probably weak as a kitten back then.

Pages: 1 ... 38 39 [40] 41 42 ... 98