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Messages - Coges

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616
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: April 01, 2019, 07:06:12 pm »
Quote from: maxent on March 31, 2019, 11:36:33 pm
You nailed it. Im leaning towards the post move one. But i realise it's like 50-50% it will be called offensive if the ref sees i bumped the guy a bit too hard  :P. Basically spin off the defender while giving him a nice solid bump with the arm held rigid making contact above the elbow. Hope to have him off balance enough to get daylight for a jam.

Not athletic enough for a drive dunk.
Not athletic enough for a putback.
Not athletic enough to take off outside the circle.
Fast break dunk if we have a 2-1 situation and the team mate throws a lob over the defender i might be able to get it
i havent mentioned this yet but im realising a huge problem is that im a goofy jumper (RL plant, left handed). when i post up on the R block, i can surely turn on my right leg but the mechanics are wrong for finishing a dunk with my left hand bc when you finish the turn im out of position for leaping forwards. it's like doing a SVJ dunk (from further out) than i would normally doing a SVJ dunk. Maybe i should drill SVJ dunks from further out though. I never thought of that, i guess cos SVJ you tihnk straight up and down. But yea SVJ dunk from further out which means you have to propel yourself forward might be an option if i can drill it successfully.

But one thing ive been thinking of .. if I post up on the L block, yea it's not as comfortable because i have to catch the ball with my right hand .. and i'd have to plant my left leg first. But that's if i turn towards the middle. If i turn the other way (towards the baseline) .. and plant R leg first then finish with two hands with right hand dominant, maybe that's my best chance of getting a game time dunk. the problem is it will expose the ball to the defender and im not sure i can post up all that well on the R block since i have to catch / dribble with my non-dominant hand. I've yet to practice this dunk .. ive been waiting for the next dunk session .. hopefully tomorrow. If I can do this dunk as well or (*gasp*) better than from the R block then im going to get some dunks this year. (update, yea all of this conjecture turned out to be fruitless, i tried it out tonight.)

Go the post move and go hard. If the refs are half decent they won't call an offensive foul. I used to get called for a few but only on drives and in leagues where they have no semi circle rule which completely sucks. I just walked through (no ball and in my office) the L block spin to the baseline move. Seems like it could work in a game. I would lean towards a one handed finish to give you some extra height and an arm to fend off any potential defensive help.

Also, don't write off the put back. I've been in a position more times than I care to remember to put back missed layups and shots. My only in game dunk is a put back too. Most guys forget to box out too so it leaves you with more opportunity.

In regards to Todddays full court dunk suggestion I think that's a killer and would be great. It's the one thing that when you get an open court in a game it's all on you so if you are confident you'll definitely have a higher chance of dunking.

617
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: April 01, 2019, 06:53:30 pm »
01/04/19

Reverse Deadmill-
5 x 30s
Petersen Step Up- sets of 8- 6" box
20, 40, 60, 70, 80

Ring Chins-
bw x 6, 4, 30s ecc
DB Incline Bench-
15s x 10, 10

Jumps practice-
Part of my program is to balance out my jumps with the 4 different plants over 2 weeks. So last week I did SL jumps, L then R take off. This week is RL then LR.
RL plant x 12 jumps- Peak of around 27-28". A bit awkward but that's the point. I had done the last two jumps sessions in runners and my feet/ankles hated me afterwards. Did them in my ball shoes and was much better. These jumps are done in my driveway on the home hoop so a little harder than a normal court surface. 

Spent 10 mins shooting as well. Need to pretty much rebuild my shot at this point.

618
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 01, 2019, 06:30:53 pm »
Quote from: LBSS on April 01, 2019, 11:25:21 am
got into grad school today. not the program i'll likely end up in, but still, it feels good to get an acceptance letter. moving to belgium in the fall.

Congrats!!! Also, Belgium sounds great.

619
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: March 31, 2019, 07:09:46 pm »
Quote from: acole14 on March 30, 2019, 01:08:16 am
Quote from: maxent on March 29, 2019, 08:19:13 am
Quote from: acole14 on March 28, 2019, 11:48:55 pm
Quote from: maxent on March 28, 2019, 10:48:10 pm
Weather is PERFECT nowadays for running outside and yet i haven't been. Need to fix that asap. Also i meant to ask you guys .. do my chances of a gametime dunk (in traffic) increase if i can take off further from the rim? I've looked at my videos and i always jump inside the circle. I feel like it's very hard to get that close to the rim without attracting defenders, esp with the ball. Thoughts?

It depends if you can still reliably dunk further out from the circle. What's your max dunking range?

ok ive never actually tried to dunk from further. Now that might be something i need to try!

But ive been thinking about this and actuaaaaaaaaly in full court competitive games i can barely get the 22" vertical to just hit the rim with a missed dunk inside the circle, im dreaming thinking about taking off further away as if i have that option during games (my vertical drops about 40% thanks to my shitty CV).. ha ha.

Might be a good 'training exercise' though to dunk from further?

Yep. Also, you could probably dunk from farther out with a running SLRVJ...but if you're losing a lot of inches with an SLRVJ vs DLRVJ, it might not be any better.

Specific 'dunk conditioning' could be good too: rep your most successful game dunk with short rest, until your vertical drops off, with the aim of beating the total dunk number next session. It's not that much different from just getting your cardio in, but it would give you more confidence to go for it when you're tired in a game.

It's kind of depressing to think about but 90+% of all dunks are outside the circle unless you're a big guy with reach (6'7+). The worst thing is that this is man to man as well so if you're playing in Aus where most teams play zone it will make it even harder to get an opportunity. The way I see it you're best chances in order are- fast break, put back, cut without the ball, drive with the ball, post move. 

So yeah your chances will increase immensely if you can dunk from outside the circle. You need speed too for that which I think is the biggest factor.

*Edit- watch Olympic ball games. You see how even the US struggle for in game dunks against the zone defense. It's all big guys and fast breaks.

620
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 28, 2019, 06:27:18 pm »
29/03/19

Back on the cold showers. Have been on and off them lately. Feels so damn good after. Need to remember that.

Training later tonight. 

621
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 28, 2019, 06:21:57 pm »
28/03/19

Deadmill Sprints-
30s x 4
Split Squats- sets of 10 with 4s pause at bottom- oly shoes- both feet on floor- ROM was great- working towards rear foot elevation
bw, +10, +10, +10

Bottom 1/4 squats- 100 reps
Went a little fast on these but damn that burn is real

Ext Rotation & Powell Press - 1 x 10 each

Footy and beers #winning

622
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 26, 2019, 08:08:22 pm »
26/03/19

4 mins backwards deadmill

Seated GM- 4 sets of 15- 20, 30, 40, 50
Straddle l-sit- 4 sets between 10-20s

1 hour shooting practice including 15 SL jumps off right foot. So unco off the right leg with single leg jumps. Getting between 20-25" though. Interesting to see where this goes with some focus. I could definitely feel different muscles working though. Need to be more focused when shooting around. Had some periods where I was locked in but for the most part I was just faffing about.

623
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 25, 2019, 12:24:08 am »
Quote from: Coges on March 24, 2019, 06:15:00 pm
Played ball yesterday. Semi final. Played like shit. Had an ok game defensively and on the boards. Just wasn't aggressive enough offensively and we suffered for it. We lost by 4. We were down by 5-6 most of the match. Got back in front with a few minutes left but let them get a couple of easy buckets and put up some rubbish shots ourselves. We have the second chance so another game Friday to qualify for the grand final on Sunday.

Just got word through that I didn't play enough games to qualify for finals and shouldn't have played yesterday. Needed 7 and I only played 6. Apparently never happens in this league but I must have played ok last week and they looked me up and complained to the league. This means 3 weeks off to get my shit together then come back and destroy them next season.

624
Progress Journals & Experimental Routines / Re: FP's log
« on: March 24, 2019, 10:34:46 pm »
Quote from: FP on March 24, 2019, 10:06:29 pm
3/24

AM
200m*3 @ 34s, 33s, 32s
8 min rest
200m*2 @ 31s, 34s

PM
2.2ish miles @ 23:10

so this is looking better but my weight is not improving, because one of my medications heavily fuels binge eating. Taking green tea extract but thinking about adding an extra supp. I only have 3 weeks to sectionals..

No good to hear your medication has that side effect. Might be best to focus on that rather than add something else. Take out the bingeing and you solve the weight problem though. (I feel I have some authority in this area as a serial binge eater).

625
MUSiC anD SHeeT! / Re: What Are You Listening To Right Now?
« on: March 24, 2019, 09:40:57 pm »
Hadn't heard of this guy until about 2 weeks ago. Nomination for next Bond song though.

<a href="http://www.youtube.com/watch?v=fE37p70UV0I" target="_blank">http://www.youtube.com/watch?v=fE37p70UV0I</a>

626
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 24, 2019, 06:15:00 pm »
Ended the week without further training. Trained Hapkido Saturday with a monster 2 hour session. It was full on and I was completely fatigued afterwards. Legit dead.

Played ball yesterday. Semi final. Played like shit. Had an ok game defensively and on the boards. Just wasn't aggressive enough offensively and we suffered for it. We lost by 4. We were down by 5-6 most of the match. Got back in front with a few minutes left but let them get a couple of easy buckets and put up some rubbish shots ourselves. We have the second chance so another game Friday to qualify for the grand final on Sunday.

25/03/19

Woke up this morning with my right knee/calf feeling terrible. Still trained though as there was nothing too strenuous on those areas.

Reverse Sled/tank drag- 60m x 4
Poliquin step up- sets of 20- 20, 40, 50, 60

Feet elevated Ring rows- 8, 6, 8
Full ROM Dips- 5, 5, 4

Calf stretches.

More stretching to come later tonight.

627
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 21, 2019, 10:06:55 pm »
Quote from: Coges on March 21, 2019, 12:33:45 am
21/03/19

Missed weights session yesterday. Will do that tonight and do a double on Friday.

Famous last words. Got busy and did nothing. Oh well.

628
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 21, 2019, 12:33:45 am »
19/03/19

Quick session due to work and family commitments.

Stretch RDL- 6 x 6
bar, 40, 60, 80, 90, 100
Assisted l-sit- each leg x 10s x 6

Doneski.

20/03/19

Final netball game. Thank god that's over and done with. Had a complete d-bag that I played on. Dude was pushing me from the get go. He pushed me once too often and I went back at him in the 3rd quarter. We got sat for 2 minutes by the ref. There was nothing really in it but he's just a naturally angry guy and a complete dick. Glad I don't have to put up with that anymore. If it were basketball I would run right over him and put him into next week.

21/03/19

Missed weights session yesterday. Will do that tonight and do a double on Friday.

629
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: March 21, 2019, 12:27:45 am »
Quote from: maxent on March 20, 2019, 05:22:36 am
Those shud be within my abilities. I didn't really expect to be injured at htis point so timing has been bad. But i feel pretty good now so im looking forward to training normally starting tmr. Learning exp but it was a combo of not keeping up the daily heavy squatting, which i think keeps me from getting in too much trouble ha ha. It keeps me fatigued enough that i don't do 'too much'. The problem was i playing ball on hard wood with my hard soled shoes and i also threw in some max attempt jumps including with the vest. And on the same day i had done 5 doubles of 150kg .. which shouldn't be an issue if i was trained for doing several sets of heavy doubles but i wasn't. Also lifting and jumping and all that has taken a toll on my right leg, it's beaten up my right calf too much and i think that's where this is all going wrong for me.

If i do jumping i need to work on using a LR plant more.. jumping off my L leg as SL training .. etc. The double leg rvj off RL plant is just brutal on my R leg. Especially when i weigh more than 90kg in the gym.  At 35, i can't do all my jumping that way, it's just asking for trouble. And respect the weights, respect the hard surface, don't jump so much .. just try to get coordination down etc.

Yeah man that's a lot of work in one day from not doing much.

With the jumping you should jump off all plants. Check out Chris's log for his experience in doing that. Getting balanced will be much more profitable for you. You don't need to jump that often though.

630
Progress Journals & Experimental Routines / Re: Two Hands Two Feet
« on: March 18, 2019, 10:28:53 pm »
Posting for later reference. Saw this ages ago and just came across it again.

<a href="http://www.youtube.com/watch?v=dkxFtT0GUP0" target="_blank">http://www.youtube.com/watch?v=dkxFtT0GUP0</a>

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