It looks like your arms are bent at the elbow... maybe you could improve onto that and keep them straight up until the time is right to really explode into the rep.
Yeah I noticed that. I really am just bicep curling the weight up atm. I thought the coach would be more strict on me but he's happy if the weight is going up in a non-dangerous way (i.e. no rounded back) whilst I'm slowly putting it together. I know what I should be doing, just a matter of repetition.
Not the best form still but the weight did not feel challenging, Need to dip down a bit more under the bar, and more elbow/shoulder flexibility to catch it on the chest better.
I got a double whammy eye infection+cold/flu-like symptoms at the start of this week so training was pretty weak. But my foot is still being rather slow to get to 100% and I've been shut down for the season anyway (was only this week left so no big deal). If I have one weakness it's that I'm always getting eye infections. Before 2011 I had never got one, but since then I have probably got 1-2/year. Also, my immune system goes a bit overboard when I get them and they're usually accompanied with a cold. Really fun stuff
And yeah, my foot is still pissing me off. I trained Thursday and tried a warmup lap but it was bugging me still when I tried to stride out/forefoot strike. Inflammation is taking a while to clear. But it is progressing. Have to be patient with it. It's just annoying to go from limping the day after to walking fine the next day after, but then two weeks where it just slowly improves. I haven't taken any NSAIDs for it yet, am going to the physio tomorrow and will see what he recommends. I can jog lightly, do SVJs, DSVJs, shoot around, and lift without issue. Can do drills but it hurts a bit before going away once I'm warm. Haven't bothered trying sprinting yet.
I probably did a bit much today but there's a slot Sunday 8AM-10AM where the court is free and it's always empty. I have gym afterwards so recently I have just done one or the other, but given we've just been lifting only on Sundays lately, thought I would double up. Felt OK, I hadn't squatted in a little while and was still feeling a little sick so just did what another guy did. I tried all the reps full paused to make up for it, pretty tough.
The jumps: ~33'' for my best SVJ, and I swear I had one really good DSVJ where I could wrap all fingers around rim (~34'').....but of course I missed filming it! Oh well. The rest were around SVJ level. No running jumps obv.
The next three weeks are very light (gym stuff only I think), then we start doing the winter program. Will have to wait for the details to see how I can fit in jumps. There are a lot of jumping drills apparently so that could be good. Wait and see.
Basketball notes: I did acoles challenge and matched his 11/12 effort. I was annoyed i couldn't better it though, but i'm not a great shooter right now. Hopefully as i devote more time to practice i'll become a good one. Haven't got much time, only 8 days left til the tournament. I'm so not ready haha.
Haha cool, I thought no one saw that. But I've gotta ask, what the hell have you been doing in practice if not shooting 100-200 free throws/session? I thought you would smash it.
I'm currently working on writing some more articles about the one leg jump. The only advertising I'm doing is to comment using "insane-athletics" on youtube on dunk videos, and to post my articles on several dunk-related groups, and on my page.
Yeah that sounds like the best way to do it. I'm interested to see how it goes. You've got some solid articles there btw
Workout: 4 x 90-95m @ 100% (1x110m, 1x90m, 2x95m) : The timewatch only measured one the others it either didn't start or started after I finished one measured at 90m: 17.3s
Cool down: walk home
Comment: It was such a terrible day, it had rained earlier today and it started light rain when I went out, I thought the grass I would run on would be straight but even that turned out to be a slight uphill, which makes me think should I carry on running on the slight slanted hill, about 10% incline +-2%. It was noticeable incline, half way through it was hard to keep my arm swing going.
I think I will time my runs every week and get a better stopwatch.
Where are you living atm? Still in the UK? You gotta find a better place to run man.
11.31 I think. I does kind of look funny from that angle I guess!
Wow. If that's the case then you should be able to drop under 12 seconds in less than a month by just getting in a tiny bit of shape! Is the angle of the video funny.... because it looks like you are losing by at most 5 meters.... Losing by more than a second and only being 5 meters behind means you are extremely gassed! That's how the end of a 400m might be... not a 100m! Your running over 12.3 but coming in at closer to a ~20s pace which means you are no where near your potential. Guys who run 10.0 always come through in an 8.x pace... Your fitness might not be that good but you should certainly finish at a pace faster than your total time. Get your coaches to make you throw up a few times and you will be at 11.6.
Yeah gauging on how close I seemed to be to the leaders I thought I had run a decent time...but then I saw I'd lost by over a second! Well, great minds alike because the plan for me over the winter to do exactly what you said...hopefully next season I can start running some competitive times. I don't expect to suddenly become a nationals qualifier but just to run at a semi-high level race and not get pumped would be nice. Thanks for the encouragement.
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Sat: more bike, slightly longer intervals (15,10,5sec efforts/20-30sec rest x 3 for 5 sets), supp exercises in-between
Sun: No gym training so jumped at the courts. Just kept it at SVJs and few DSVJs. Best SVJ was a slight improvement on last time out, around 33.5''. I'm not surpised as my squat strength has gone up recently. If I could be bothered, I'd go back and compare all my SVJs with approx. 1RM full squat. I reckon it'd line up pretty linearly.
~15 SVJs
5-6 DSVJs
Other low level jumping drills (pogos, few box jumps)
BONUS CHALLENGE REQUEST: I'm talking to the basketball bros here (entropy, CHrisM, Raptor etc). See if you can beat my best FT stretch from today (11/12):
Tuesday: just did bike again (HIIT - 6 secs on, 25 off x 4, 6 sets) and supp exercises
Bike intervals!!! Why did i never think of that? Was it stationary or real biking? That would be extremely useful for winters (when i have nowhere to run).
Stationary with resistance around the top level for the efforts. I really recommend them. They really fatigue your anaerobic system without training the aerobic too much. We prob don't 'ride' over 2km total.
What was the time of the winner of the heat? The Internet has done some crazy things to sprinting! I swear that race looks to me like a bunch of guys running in slow motion.... but with AWESOME front side mechanics!
11.31 I think. I does kind of look funny from that angle I guess!
Tuesday: just did bike again (HIIT - 6 secs on, 25 off x 4, 6 sets) and supp exercises
Wed - gym:
Shot put throws
Warmup exercises
Power clean: 1x7@65kgs, 1x5@70kgs, 1x3@75kgs, 1x3@77kgs, 1x5@70kgs, 1x7@65kgs
In between: ham/core supp exercises
Squat: 1x10@110kgs
Bench: 1x10@75kgs, 1x5@85kgs, 1x3@90kgs
In between: DB row, lat pull
BW: 78.5kgs
Thurs: More bike (15sec on, 30 off x 3, 5 sets) and supp exercises
My foot is feeling pretty normal. I'd say it's 90-95% there. I could jog and run if I had to, but because there's only the competition final on next week and I'm only doing shotput, the coach said to just let it heal fully and don't bother sprinting again for another week or so. If it's fine next week then I may do a 200m in the final but no big deal if I don't.
This is what i have decided, as acole advised, do all my running workouts at 100%. As for the 100m sprint, I will be checking my 100m time at the start of workout and note it down, on tuesday, make a chart of it to see my progress or I can abandon my current workout and do 5-10 x 100m everyday and when i get my time under 14 seconds, 13.5 approx and can get back on to the current program and do the workouts at 100%.
That's great. It really is. BUT make sure you get it timed accurately. Use the stopwatch app I posted on vag's thread if you're running yourself or get someone to film you and count frames. Also, I can't believe I'm saying this but make sure you're actually running 100m! This might sound obvious but given your track record you'll go out and time yourself at 11.8sec over 87m counting in your head and think you need to start doing sled drags and weighted plyos again.
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