Show Posts
631
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: September 17, 2012, 10:45:36 pm »
120918 Revisit Depth drop and Depth jump after boing
Proven Fact:
Preform Depth Jump from different height to determine optimum box height, should be jumping from a box where max vert is achieved.
Scoobychau actual fact:
Scoobychau max vertical jump come from a running into a hop approach, with relative long ground contact time and excessive knee bend. So during his depthjump box test, he did jump higher form a box, but the height remain constant for a series of box height. And he was suggested to do it from the higher box as long as max vert is achieved.
Revisiting Depth jump/drop:
Box is likely too high. My max vert come from long ground contact time and knee bend... this might be similar to a daily baller who achieved good Shooting % with bad form. So he is hitting all the shot due to repetitive training but due to wrong form, there could be limitation. Much like my jump...
Adjustment - Lower Box:
Depth Drop should be focusing on Glute shock stimulatoin, with less knee bend and more glute flex...
Depth Jump should be Quick Re-bounce off the ground, with focus on glute power, calf power, and quad (i am using 90% quad already).
120917 Depth Drop Jump Squat
Depth Drop (@24") & Depth Jump (@20") Alternation
5x4 of drop and 6x4 jump
in my last set of drop, I really focus on sitting back with less knee bend and felt much more on the glute ( i need to keep this in mind)
during my jump, I have to really focus in flexing my glude and calf, with max height and short contact time, otherwise i am just jumping with my quad... (must keep this in mind in every rep from now on)
Squat and Calf raise alternation (calf on machine)
I never do my calf... so from now on, I will focus in it also.
S 45lbs.....1x8,
C 132lbs...1x12
S 135lbs...1x8,
C 145lbs...1x12
S 155lbs...1x8 Paused Squat,
C 159lbs...1x12
S 205lbs...2x5 Paused Squat,
C 172lbs...1x12
S 225lbs...1x5 Explosive Squat,
C 199lbs...1x12
S 247lbs...1x5,
C 212lbs...1x12
S 317lbs...1x1,
C 227lbs...1x12
Thinking about doing max effort approach jump practice tomorrow lunch... hope it will not over train...
Hi Rap, I did body weight single leg hip thrust during boing vert... did it for a few weeks, thats about it. I had not done any deadlift for over a year... and even if i do dead lift, i rarely do Romanian or stiff leg style.. so I don know my current state any more. When i try to do stiff leg or Roman style, I always feel like my Hamstring tendon is too tight or something...
Thanks for visiting Kingfish, when u say 40 reps with working weight, u mean working toward the working weight right? like yesterday, i squat from just the bar to 317 lbs with and did 7 set with a total of 40 rep (coincident), is that what you mean? or you mean i should i should be squatting HEAVY @ 40 reps
Proven Fact:
Preform Depth Jump from different height to determine optimum box height, should be jumping from a box where max vert is achieved.
Scoobychau actual fact:
Scoobychau max vertical jump come from a running into a hop approach, with relative long ground contact time and excessive knee bend. So during his depthjump box test, he did jump higher form a box, but the height remain constant for a series of box height. And he was suggested to do it from the higher box as long as max vert is achieved.
Revisiting Depth jump/drop:
Box is likely too high. My max vert come from long ground contact time and knee bend... this might be similar to a daily baller who achieved good Shooting % with bad form. So he is hitting all the shot due to repetitive training but due to wrong form, there could be limitation. Much like my jump...
Adjustment - Lower Box:
Depth Drop should be focusing on Glute shock stimulatoin, with less knee bend and more glute flex...
Depth Jump should be Quick Re-bounce off the ground, with focus on glute power, calf power, and quad (i am using 90% quad already).
120917 Depth Drop Jump Squat
Depth Drop (@24") & Depth Jump (@20") Alternation
5x4 of drop and 6x4 jump
in my last set of drop, I really focus on sitting back with less knee bend and felt much more on the glute ( i need to keep this in mind)
during my jump, I have to really focus in flexing my glude and calf, with max height and short contact time, otherwise i am just jumping with my quad... (must keep this in mind in every rep from now on)
Squat and Calf raise alternation (calf on machine)
I never do my calf... so from now on, I will focus in it also.
S 45lbs.....1x8,
C 132lbs...1x12
S 135lbs...1x8,
C 145lbs...1x12
S 155lbs...1x8 Paused Squat,
C 159lbs...1x12
S 205lbs...2x5 Paused Squat,
C 172lbs...1x12
S 225lbs...1x5 Explosive Squat,
C 199lbs...1x12
S 247lbs...1x5,
C 212lbs...1x12
S 317lbs...1x1,
C 227lbs...1x12
Thinking about doing max effort approach jump practice tomorrow lunch... hope it will not over train...
Quote from: Raptor
Have you ever did hip thrusts, Scooby?
How good are your Romanian Deadlift numbers? In general, how good are you at hip-oriented exercises?
Hi Rap, I did body weight single leg hip thrust during boing vert... did it for a few weeks, thats about it. I had not done any deadlift for over a year... and even if i do dead lift, i rarely do Romanian or stiff leg style.. so I don know my current state any more. When i try to do stiff leg or Roman style, I always feel like my Hamstring tendon is too tight or something...
Quote from: kingfish
your squat tonnage / total reps is too low. aim for at least 40 reps with your working weight
Thanks for visiting Kingfish, when u say 40 reps with working weight, u mean working toward the working weight right? like yesterday, i squat from just the bar to 317 lbs with and did 7 set with a total of 40 rep (coincident), is that what you mean? or you mean i should i should be squatting HEAVY @ 40 reps
