Didn't train at all last week and didn't do hapkido on Saturday. Played ball yesterday and I was ok but just tired and lethargic. No legs at all. That was our last game of the regular season and we beat the top team by 15. Semi final this week and we should make the granny the following week.
Back into training tonight as I'm feeling a lot better but will still take it pretty easy this week. Bloody flu. Didn't expect it to be this bad.
This is solid advice. I think i will need to make a list of moves and i can pick the 2 moves i'll go with for off-the dribble and for in the post? Let me put some up on insta and you can tell me which one has more chance of a)mastery and b)effectiveness.
I need to figure out how to use the jump stop to get some spacing to go into a dunk. Also i need to do some low rim dunking with the size 6 ball to get the movement pattern down. Right now i can't even do a two hand dunk leave alone a tomahawk. This isn't because i can't jump (can still hit a 35" rvj apparently) but because i dont know have the movement efficiency down to do it? Legit if i can get a couple of dunks in game .. it will have a psychological effect that hopefully will help my team. Just a session or two if i can fit one in will get me that back and then i don't have to do anymore dunking specific workouts hopefully.
Mate congrats in the in game dunk. I know it's only pick up but that's a huge step towards more in game dunks. Also hope the knee recovers as quickly as possible.
Over the weekend I was thinking about what moves I would focus on if I was you. I would go with a hesitation dribble into a layup or pull up jumper. If you can get this quick there's not too many people (normal players) who will stop you from getting past them. You can then add the crossover, step back, etc once you are more confident. I would suggest that if you have a hesi with a pull up and a cross over you will destroy most social (even A grade) players.
<a href="http://www.youtube.com/watch?v=ql9AYz0rwpY" target="_blank">http://www.youtube.com/watch?v=ql9AYz0rwpY</a> *disclaimer- not a great video but gives you the basic idea in case you aren't aware.
For the post I would get your turn around jumper (back to the basket move) and then once face the basket jumper. Add in a pump fake every now and then, 1 dribble and finish with a dunk Seriously though, you're a left with a high shooting action and you can jump. There shouldn't be too many people who can stop you in the post with your jump shot.
Thanks guys! Upper body is still being a struggle. Weight is up to 195lbs consistently but I seem to actually be a tad leaner looking at a mirror (vascularity in lower abdominals starting to show again). As for jumping it seems to be affecting my plant speed in PRACTICE much more than in games. Managed a few dunks Friday AM after lifting legs Thursday night. Slow walk up stuff now real ME jumps. Tested a few other plants in the weight room the other day after leg day and managed a 39.5" SLJ off my L leg. Only got 34 off my R tho as my shin kept getting some pains/twinges. Which feels low but, that's normally my weaker leg for SL stuff.
Which goes to what seifullaah asked. Yes, absolutely I am better off my L leg over my R in SL stuff. I'm probably a tad bit if an outlier tho as I'm naturally a lefty but play basketball (predominantly) right handed. This brings up a few key points about rewiring your body as well. As a natural lefty I should jump better off my R leg but years of playing right handed (finishing around the rim mostly R handed) has pushed my L leg to a seemingly more natural state for jumping. Further proof of this is the fact that I still plant better LR on my DLRVJ which is usually consistent for a lefty dunker. Basically it's "proof" that practicing all plants will eliminate various weaknesses and inconsistencies.
Also, lately I've been hammering my "off" plants much more than my dominant plant in warmups to try and balance them out for better athletic performance. This *may* have a small impact on my dominant plant being a tad lower than normal (I got 42.5" clean off 2 steps yesterday post workout. A few weeks ago that was 44" albeit at 6lbs BW less). Just a lot of food for thought.
Tonight is Lunges/Straight leg deads followed by hang cleans and plyo work.
Netball game last night. Felt rubbish at the start and great at the end. Was definitely better for the run.
Haven't trained still this week. Have had full days of work and haven't felt like getting up at 4.30 to go to the gym. Will do Hapkido tonight and then get back into training from tomorrow. Fingers crossed.
So might start to make some diet changes .. i have 37 days til comp day, will start boiling my eggs in the morning and reduce the quantity to 2 eggs from 3. Not a huge change but over the scale of 37 days it should help. Also will be keeping daily activity at 10,000 steps or more. Which won't happen unless i go for walks or running or basketball.
More jumping .. jumping with the vest ... forget about dunking esp with the vest that's stupid .. better to just potentiate with the vest using max effort jumps then try with a ball Squatting will be trying to master 150kg for volume ... it's time to switch over to heavy weights and see what i can do athletically with whatever muscle ive build (lol). Start sprinting. Always hard to start these cos the first sessions will give massive doms but i need to ease into this asap otherwise i'll miss the boat conditioning has to come from hard running (20 min max) or intervals. i will start the intervals soonish .. this week.... im too heavy .. will need to actively drop some kilos. 86.5kg would be realistically amazing if i can get it but im not sure if it's attainable in this timeframe while trying to do all of the above..
Can I make a suggestion?
More basketball. 37 days till comp isn't that long. Work more basketball. Work your jumper and pick 2-4 moves that you think will be your go to and get them to a level where they're automatic. I would go with 2 post and 2 off the dribble. IMO that will give you a greater outcome when the comp rolls around. Still try to be an athletic beast but just don't forget about your ball skills.
*Edit- Also, as a lefty you should try and take advantage of this. Especially in post play with your turn around jumper.
Trained once at the end of last week and trained hapkido on Saturday. Still feel like shit. Didn't train yesterday. May do a quick session tonight.
On a positive note I put together the new ring on Friday. It's pretty sweet. Adjustable from 8-10ft. Did some jumps on Friday too. Single leg left and right. RVJ LR and RL. The good news is that all plants and takeoffs were mid 20's. The bad news is that they were all super slow and lethargic. This isn't surprising given I've been sick and is also good news cause I can see heaps to fix and get some good gains.
Hey mate. I remember you always talk about how you have slow feet when you play. Everything I've read and heard recently talks on hip flexor strength as the key to quicker feet. Could be some pretty cheap gains for you. (L-sit, leg raises, cable pull ins, etc).
With dunking, i feel hypoglycemic after one or two attempts. and im not in a position to be able to take workout nutrition. Right now being on the basketball court is 'cardio time' so im not trying to lose any fat loss benefit that it confers by trying to perform better. If i just shoot around my HR will be around 110. If i push the pace i can get it up to 140. it's like cardio that i can do for hours. Not sure i even want to be getting in the habit of sipping gatorade on the basketball court, that will mess with my heart .. sugar is def poison for me and at 25g a day of it during gym sessions (shake) im not able to add any more without risking bad health. I find when i start eating more junk (ie sugar and fat) my mental and physical wellbeing goes down and im at risk of getting arrhythmia problems. I've literally sworn off chocolate/cookies/cakes/sweets completely .. not just for a bit but never again just to stay out of hospital..
daily squatting makes my knees feel shit .. all the time.. now. it doesn't seem to matter if im resting or not .. ive tried 3 days of 'recovery' and i still haven't got them feeling good. it makes it hard to justify doing jumping tho when even light recovery squats are too much to make knees feel normal. may have signed a deal with the devil with this thing that i wish i could run back :/
If i was complaining about a 25" vertical last week .. then what do i say about last night w hen i was lucky to get 12" i couldn't even touch the rim .. was getting the net about halfway. and that's with 'rest'. so yea this is not about trying to train for a 40 without jumping. this is about trying to get back to 30
Dude your log makes me sad sometimes. And angry but mostly sad. I also leave it to last out of every log cause it's my daily dose of drama. Far be it for me to tell you how to train or what to do but seriously dude, take an unsentimental view of yourself and your training. It also might be worth handing the reigns over to someone else for a while.
Stretching- Head 2 Tow (H2T)- 72 pulses/side Couch Stretch- 36 pulses Wall piriformis- 90s/side Wall middle splits- 2 mins H2T- 72 pulses/side Couch Stretch 36 pulses Pigeon pose- 90s/side Pancake- 2 mins H2T- 72 pulses/side Couch Stretch 36 pulses
02/03/19 Rest
03/03/19
Deadmill sprints- 15s forward, 30s backwards x 2
Sissy Squats- 3 x 5
Bench Press-sets of 5 20, 40, 50, 60, 70 L-Sit single leg extensions 5 x 5
Stretching- Head 2 Tow (H2T)- 72 pulses/side Couch Stretch- 36 pulses Wall piriformis- 90s/side Wall middle splits- 2 mins H2T- 72 pulses/side Couch Stretch 36 pulses Pigeon pose- 90s/side Pancake- 2 mins H2T- 72 pulses/side Couch Stretch 36 pulses
Basketball game- Interesting game. We were cruising for the most part and ended up leading by 16 with about 5 mins to go. Dropped our guard and they got back to within 6 with 3 mins to go but a couple of quick buckets our way closed the game out. I had a couple of tip ins and one of them I was above the rim when I guided it back. Need to get dunking into the game mentality. On that I will get some jumping/dunking practice in over the next two weeks as we have a bye this week. Also need to start running as my fitness is just not good enough. Nothing major. Maybe 1 longish run and 1-2 interval sessions a week. I should be able to handle that.
Daily discipline update- Food has been great. Haven't had "junk" food or alcohol in about 5 weeks now. This feels amazing. The funny thing is I'm not going to be so dogmatic about it in the future but for the next month or so I think it will be worthwhile to stay completely off. The refined sugar is the main culprit where I'm trying to undo years of damage which I understand isn't going to happen overnight. I've been sticking to mainly cold showers every day since before Christmas but have still had maybe 3-4 warm/hot showers. I got caught up for a while thinking I had to have a cold shower every day. Why? Idk. Trying to be more balanced in these things.
On a weight/bf note I am down to 90.5 and my waist is down to just over 35". Had a scan at the gym the other day. It said I was 5%bf which is very unlikely. It did show I had a high level of hydration which screws up the scan though. Looking in the mirror and comparing a ton of online pics from dexa scans I would say I have no idea but could be between 9-14%. I think I am in a position though where I need more muscle. Visually my body fat is pretty good but I'm definitely lacking on the muscle front. I am going to go the next couple of weeks as I am now and see if I can get down to the 88's, stabilise for a couple of weeks and build from there. I've had more volume in overall training the last couple of weeks and this should help get that last couple of kilos off.
On a sleep front I'm averaging about 7 hours a night. Sometimes broken due to kids. Would like to get a touch more need to start a pre-bedtime routine just so I'm not all over the place with computer/phone/etc.
damn dude that's really good, especially the no-alcohol/refine sugar part. i got you beat on the no-alcohol part but def not the sugar part, just had some sea salt milk chocolate raisins for example
also 5% scan is probably still very low.
the no-alcohol part is the best achievement to me.
come to think of it.. regarding elite athleticism and such, i dont think elite kenyans drink any alcohol. lol. it's not something i ever hear anyone talk about. but i also don't hear any kenyans saying they drink etc.
the cold showers thing is pretty crazy, love it.
pc!
Thanks man. It seems that a lot of elites rarely drink these days. Lebron might be the exception with his love for red wine. I know in the Australian Football League most teams will be completely dry throughout the season. Although they may engage in other substances off the record.
I am definitely a fan of the way I feel not drinking but the best one for me is the no junk. It's been the hardest thing to give up and now that I have I'm definitely not going back. We are making up for it with other "healthy" snacks like cacao & nut protein balls, etc which I can do but it's completely removed that binge mentality which is gold.
Mate there is something about cold showers. I feel ok after a warm/hot one but after a cold shower you feel alive and the skin is smooth and tingling. It's something else altogether.
Show Posts
