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Messages - AGC

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631
Strength, Power, Reactivity, & Speed Discussion / Re: Any good mobile apps for sprints?
« on: April 02, 2014, 08:31:49 am »
I don't know of anything like that, would be pretty cool. I use this one:

http://www.google.com.au/url?sa=t&rct=j&q=sprint%20start%20timer%20android&source=web&cd=1&cad=rja&uact=8&ved=0CCcQFjAA&url=https%3A%2F%2Fplay.google.com%2Fstore%2Fapps%2Fdetails%3Fid%3Dpluckyne.miniapp.sprintstarttimer&ei=aP47U8jBGoKVkwXFuoDADg&usg=AFQjCNGHP6n6d1h4DcsQwloL_dClzVpN6g&sig2=X33fzlo7fjASwav- N0ZiMQ&bvm=bv.63934634,d.dGI

Automatically starts, uses the phone gyro to measure rx time so you can just subtract that from the final time. Has full-screen stop button so it's pretty easy to stop it. Downside is you have to hold your phone in your hand, but I guess you can't really do much better solo running unless you had freelap or set up a video.

632
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: April 01, 2014, 07:21:47 pm »
Quote from: T0ddday on April 01, 2014, 01:20:43 pm
Quote from: acole14 on March 19, 2014, 08:43:01 am
Well I had a shit run again goddammit. Ran a 12.34 with +0.2m tail. I got a video of it and my form is just really terrible. I've been working on driving my right arm more in training but in a race situation it just all goes out the window. No power coming from the arms and I just look sluggish. Also, because the attendance was low, I got jumped up to the second heat, which definitely psyched me out a little. I still feel very 'inexperienced' in big meets like this and even though I'm running faster in training, mentally I'm only able to achieve maybe 85-90% of my best performance rather than 95-100% in a proper race. Oh well. Looking forward to the season being over so I can focus more on jumps and getting fit.

<a href="http://www.youtube.com/watch?v=zkl6Nn8n_Ow" target="_blank">http://www.youtube.com/watch?v=zkl6Nn8n_Ow</a>

Which one are you?

Good to see you back man! Lane 9, closest to cam (thanks for making me watch it again lol).

Quote from: Mutumbo000 on April 01, 2014, 06:24:55 pm
Bad luck with the race but it's good that you're out competing again and props for getting a video.

Thanks mate, hopefully with a good winter off-season I can drop down under the 12s finally.

633
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: March 31, 2014, 06:34:02 am »
Quote from: seifullaah73 on March 31, 2014, 05:24:39 am
I will have to run the entire distance at 100%? that is a lot but will try if it will help.

won't this burn me out if i run it at 100%.

also is it ok to do gym at around 9-10am and then do my running part of my workout at around 5-6pm

thanks for the feedback.

How are you gonna run fast if you don't practice running fast? You could go to the gym then if you absolutely can't go any other time and the running session is just tempo. If it's your 50s or 200m session then you need to be fresh. On the other hand, you're probably still slow enough that you could run everything 100% until you start cracking the 14 sec barrier.

634
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: March 30, 2014, 06:51:14 pm »
Quote from: seifullaah73 on March 30, 2014, 08:38:09 am
Quote
How fast are you running all those distances? I hope the 50s and 2x2x200m are at nearly 100%. No gym work? Chin ups, dips, pushups and situps are good for off-season but you probably need to get under the bar at some point if you want to get your legs stronger. Are you planning to compete again? What's your latest 100m? Also, don't overdo the grass running IMO. Track rubber is the best. Are you still training with a sprinting group?

the 50s I am running as fast I can do, so yup 100%, but the 2x2x170m (i just calculated it was 170m) are at 70%, I don't have any rubber tracks in my area, no athletics track also. so the only thing i have is grass and concrete.

I was thinking of going to gym, but i can only squeeze it in if i do gym first and then running after, i can't do it the other way. I plan to compete again but not so soon until I get my time to a reasonable level around under 12 seconds.

I haven't timed my 100m yet.

Well if you can only run on grass then that's better than nothing. If you want to run faster you have to run your speed endurance training runs as fast as possible! At 70% it's just a weak tempo session.

Also, I hope this doesn't sound too harsh but if your last recorded FAT 100m time was 14.40 and you're >21 years old, don't hold your breath to get sub-12 sec. Definitely do not hold out on competing until you're sub-12 because realistically it might not happen for a few years.

635
Progress Journals & Experimental Routines / Re: A Journey to Running Fast and Jumping High
« on: March 30, 2014, 06:17:47 am »
Quote from: seifullaah73 on March 24, 2014, 12:47:34 pm
I have yet to start gym but have mostly been doing sprint works

such as 3-4 x 50m followed by plyos on tuesday
wednesday extensive tempo 3-4 x 200m 2 min rest between working towards higher sets followed by general strength work
thursday same as tuesday but sprint float sprint to change the workout
friday same as wednesday followed by general strength work
saturday endurance 2 x 2 x 200m
sunday light workout
monday rest

gym would be on tuesday thursday and saturday but cannot find a good timeslot.

I guess the running will help with the fitness I lack.

How fast are you running all those distances? I hope the 50s and 2x2x200m are at nearly 100%. No gym work? Chin ups, dips, pushups and situps are good for off-season but you probably need to get under the bar at some point if you want to get your legs stronger. Are you planning to compete again? What's your latest 100m? Also, don't overdo the grass running IMO. Track rubber is the best. Are you still training with a sprinting group?

636
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: March 30, 2014, 04:36:34 am »
You should get some pick-up game or solo bball footage...would be interested to see how your game is improving.

637
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: March 30, 2014, 04:33:32 am »
My foot has improved a lot in a few days. I'm pretty sure it's just a strain and will be OK in a few more days. Yesterday I did a HIIT bike session with supp UB/LB exercises in-between. Bike was 5 sets of 10 on/30 off with resistance, pretty tough.

Gym:

6 min row, 15 min stretch

Squat: warmup, 1x3@130kgs, 1x2@135kgs, 1x1@140kgs, 1x2@140kgs, 1x1@145kgs, 1x2@140kgs, 1x1@145kgs, 1x3@130kgs

Usual supp exercises in-between

Bench: 1x10@75kgs, 1x5@85kgs, 1x3@90kgs, 1x1@100kgs ( :personal-record: for wide grip bench)
 
DB row, lat pull

BW: 78.5kgs

Foot didn't bother me during lifting. Squat felt good again. 145kgs felt really easy. I wish I could have done some SVJs but will be patient.

638
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: March 26, 2014, 10:26:16 pm »
Had my usual training Tuesday and did some block starts on the bend. My left foot felt a bit sore prior to this and I think these aggravated it a little. Then did some 120m re-accels and it definitely hurt a bit afterwards. Walked home and iced it but the next day it was fairly sore. Luckily I could work from home and just RICEd it all day and stayed off it. Today it's still a bit sore but I can limp around OK. I think I should have got new spikes awhile ago because I've been using the cheap pair I got last year for training and comps, and they don't have a heel. Apparently sprinters should train in middle distance spikes with heels to prevent this from happening  :huh: well, I know now.

I'm 99% sure it's just a plantar fascia strain, should be OK in a week with just icing and then massage when the swelling's gone, but can't run until then. I did have a 200m on tonight but will just go and do the shotput or hammer just to qualify for the final in 2 weeks.

639
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: March 24, 2014, 11:00:33 pm »
Gym (Sunday):

Dynamic warmup, stretching, 6min rowing machine

Squat: 1x3@130kgs, 1x2@130kgs, 1x1@135kgs, 1x2@135kgs, 1x1@140kgs

In-between: supp ham/core exercises

Bench: 1x10@75kgs, 1x5@85kgs, 1x3@90kgs

In-between: DB row, lat pull

BW: 79kgs

Today I did what the coach calls 'confused' lifts for squats, 3,2,1,2,1 with a weird weight progression. The 140kg single felt really fast and easy. Maybe could do another 10-15kgs, which would be around PR levels.

640
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: March 20, 2014, 08:56:48 pm »
Track:

1200m jog, dynamic warmup

6x150m, 12 mins rest - 100m/150m split was slower this week, avg of around 12.2/18.3sec

Cool-down UB/core weights

BW: 79kgs

This was pretty brutal. I was really tired from the previous night for some reason. Just felt like a pile of bricks hitting the track.


641
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: March 19, 2014, 08:10:45 pm »
Quote from: Raptor on March 19, 2014, 09:02:52 am
You can just look at this as a learning experience, no need to stress too much about it.

Haha yeah of course, I always get annoyed when I'm not running a better time or jumping consistently higher. I know it doesn't work like that but it still pisses me off. Overall I'm pretty happy I've been able to jump into fairly tough mid-season athletic training and not get hurt, as well as run some decently acceptable times, not too far off my all-time bests. And of course, as I've stated before, I'm hoping the increased power/speed base that I'm developing will eventually carry over to a new level of running vertical jump power. We'll see soon.

642
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: March 19, 2014, 08:43:01 am »
Well I had a shit run again goddammit. Ran a 12.34 with +0.2m tail. I got a video of it and my form is just really terrible. I've been working on driving my right arm more in training but in a race situation it just all goes out the window. No power coming from the arms and I just look sluggish. Also, because the attendance was low, I got jumped up to the second heat, which definitely psyched me out a little. I still feel very 'inexperienced' in big meets like this and even though I'm running faster in training, mentally I'm only able to achieve maybe 85-90% of my best performance rather than 95-100% in a proper race. Oh well. Looking forward to the season being over so I can focus more on jumps and getting fit.

<a href="http://www.youtube.com/watch?v=zkl6Nn8n_Ow" target="_blank">http://www.youtube.com/watch?v=zkl6Nn8n_Ow</a>

643
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: March 18, 2014, 10:14:54 pm »
Quote from: LBSS on March 18, 2014, 06:22:37 pm
Quote from: Raptor on March 18, 2014, 06:02:40 pm
I'm not impressed either... it wasn't powerful... he just took off off one leg and threw down a pretty soft two hander... nothing impressive to me.

 :gtfo:

he double-clutched on a fast break through a 7-foot NBA player who was trying to get in his way. with ease.

Plus Plumlee fouled him. But the crazy thing is...it might not be in his top three dunks this season.

644
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: March 18, 2014, 08:28:22 pm »
Track:

1200m jog, dynamic warmup

Starting drills

1x40m block start, 2x50m block start

Cool-down UB/core weights

BW: 79kgs

I got an easy session tonight because I got into the race tomorrow night. Looking forward to it, it's at the same track as the State Champs were held at so I can make up for my crappy run there.

645
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: March 17, 2014, 07:14:11 pm »
Quote from: entropy on March 17, 2014, 12:20:18 pm
Quote from: LBSS on March 17, 2014, 10:57:48 am
man you slayed the diet. nice job. btw intertube wisdom sez visible 4-pack means closer to 10% than 15%.

Btw can anyone tell me how to get a tall guy dunking quickly? The 6'5" center mentioned above can't dunk, inexplicably. He's lean, has strong thighs and legs, but yet i can't figure out what's holding him back from dunking. Any exercise i should reccomend to him? Dont say squats, no one has time to learn that shit. I was thinking maybe his glutes could do with more strength, so perhaps BSS? easy enough to teach, and might do the trick?


Yeah I've heard of a good fix for this: it's called 'go out there and practice trying to dunk'.  :trollface:

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