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Messages - scoobychau

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661
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: July 23, 2012, 04:15:35 am »
120722 Wife birthday, and i sneak out to play league game at 10 am
Wife is not happy caz i had not plan anything for her bday. oh well.. sunday is taking care baby day anyway.

so I went to team match and guess what, i got 1 min game time before half time is over,
another min game time before the game is finish.

 :huh:
Time well wasted.  But again.. I did preform badly.
The first min of game, i need to run up and down 3-4 time and i felt tired already.  A rebound above my head, and i act like i did not see it.... then i got pull back out.  Commited 1 foul 1 rebound is all I did.

The last min garbage time... is not worth discussing.

So.. i feel pretty pathetic...

Boin vert training on hold, since last Friday...and today is Monday as i am typing this, a strong typhoon is heading my way, gym will be closed...

there is one tiny good thing however... I tested my vert after the game is over... and my 2step approach jump got up higher.  But every time i want to run up faster result in lost control...



I stumble on this this post...infact, i think is not my first time reading this link...
http://www.basketballsuccess.com/basketball_post_player_tips.html
Quote
Mindset

For starters, you have to have a mindset that you are going to dominate the paint.

Sounds kind of basic, but it's a key part of being a successful post player. You have to think, and play, like you believe you're the best player on the court.

If you doubt yourself, or if you're scared that you're not going to do well, well guess what? You're probably going to play like your unsure and scared, and that's a recipe for disaster. You can't play scared in any position on the court, but especially down low. It's a tough game in the lane, and you have to be tough, and have the mindset of a warrior.


662
Strength, Power, Reactivity, & Speed Discussion / Re: Latest Kelly Baggett's article including VJB 2.0 announcement!!!
« on: July 23, 2012, 12:33:19 am »
so at last
VJB 2.0 is finally out

and it is for those who registered in kellys emailing list.

663
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: July 20, 2012, 06:24:24 am »
120717 Ph4 W2 Offday 1
Core exercise is still very hard.  I don't know if it is because I skipped a session last week.

120718 Ph4 W2 day 2
Left Knee is sore... but I still did all the exercise with a knee strap on. Ice treatment is done at night.

120719 Ph4 W2 Offday 2
Just like last week, 2nd day on core/back exercise seem to felt easier.
Lot of single leg exercise today.
Last week I insulted myself with the single leg CM jump.  Today, I think I am getting the hang of it.  The the Counter movement is done with a light hop and a strong arm swinging down.  Trying to explode up with all my leg power, regardless of the height, I can feel the shock and plyometric element once the exercise is done correctly.

Single leg step up jump is also done with a light downward arm swing to load up the leg piror to take off.

Finished the work out with 2 set of Pistol squat:
- Right x 9 Left X 10
- Right x 13 Left x 14

Boing Vert Feeling with 2 phase left
I think i am starting to feel and understanding the purpose of boin vert. It try to use your bodyweight to the max, counter movement with the use of exaggerated downward arm swing, if done correctly can produce strong power much like from a depth drop.
If one can development a superb downward force during recoil, and able to absorb and rebound such a force,a very good vertical leap is the result.

The key is how fast and how powerful u can get urself down and up in the fraction of a sec.  It is no longer the matter of how much you can squat any more.  Of cause, how much u can absorb and rebound might largely related to your squat power, but in terms of rate of force development and reactivity, Squat might be overrated.

Boin also uses exaggerated downward arm swing with a gay pose in nearly all their exercise, I guess what the author is doing is trying to get the trainer to engage in depth drop like movement during every landing.  So instead jump and land, every landing becomes a depth drop practice.


120720 Ph4 W2 day NA - Knee is really sore this morning.  I decide to take a rest today.
Hopefully I can do this on Saturday.  My left knee is giving up on me ....
Dead line is approaching fast.. come on.. please recover ASAP.

664
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: July 16, 2012, 11:57:05 pm »
120716 W2 Day1 -  Triple Extension
~Key note~
Sprint :
I try doing triple extension with focus on the ankle in sprint and end up landing on the ball of foot in each step, I review the training video and discover what is missing is the ARM swing.

Max CM jump:
I foot leave the floor lighting during CM Drop phase, and I can feel more Max effort feeling in each jump. Will continue to do this.

Double Leg Bound:
Did this over 50 times...but now I have to focus on shorten ground contact.  Left knee is giving me slight pain.  I can not really tell if i have fully tripe extended...as my leg need to swing fast, otherwise i will land face first.

Standing Triple Jump:
Once again focus on triple extension, Leaning to land on Balls of the foot instead of the heel.  And for the first time in my life, i feel the Spring recoil effect.  Out of the 12 rep I did, I had one or two rep that i can really feel the recoil feeling.  May be this is what is missing all this year.. the reactive elastic feeling in the lower leg. 

CM jump land in lunge:
my leg got a tired, I am not sure about Max height and i have problem landing as well.

On my way home, my left calf have a slight charlie horse feeling...  I never had that from plyometric session b4...

665
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: July 16, 2012, 03:55:22 am »
120713 Phs4 W1 Day3
Learning and hi-light:
Counter movement jump - 2 x 4  ( suppose to do 2x3 only but I don think I gave max effort on the first rep)

I had a feeling about my stand still counter movement jump, I can not feel the max effort if i just throw myself down with arm swing; instead, if i preform like a slight hop with arm swing downward... i can feel the counter force much more.  
Now that i think about it, when i do depth drop, my feet actually leave the floor during the drop phs also, as I try to tuck my self down purposely.  I will try to continue to do CM jump with this slight mini hop.

Pause Lunge jump - 2 x 4 each leg
This is honestly very tough, but not as tough as CM single leg....

Week one completed... to be honest... I am still learning to move efficiently, the book mentioned about the importance of triple extension.  Not until today, that i sort of get what it mean, I had not flex my calf in my jump before; Today i started to really focus in extending both the quad, the calf and i suppose my glute is extend already, I felt the exercise is at a new level.

I feel bad about finding this out 1/3 week into this phase 4 training routine.  Got to give it all i have in the coming 2 weeks.

120714 Lazy Break
Took the weekend off completely, No ankle protocol, no core workout... went to the beach and spend time with family....

B is now 8 month olds..I have 4 month lefts.


PS. Swollen finger from last week league game remain HUGE... Skipped all ball training this week Due to finger and Extreme hot weather.
However, i manage to not skip any Boin routine (beside the off day no.3)

666
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: July 13, 2012, 02:32:43 am »
120712 Ph4 W1 Offday 2

Feeling much better on each of the core exercise, in fact I did it before sleep and did not sweat too much so no need to take shower again.  


I did test running vert and standing vert last week.  My running is the same as before, but my stand still leap seems to improved.  

I am guessing, due to lack of running jump practice, my approach is not as good, however, as I had been doing many counter movement jump which might be the reason of better stand still jump result.

I am guessing/hoping when I can polish my running approach more, my jump can get higher.

Phs 4 is acceleration phs... but no running jump exercise is listed still.

667
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: July 12, 2012, 12:38:08 am »
120711 Boing Phs4 W1 D2
Lot of Single Leg exercise...

Counter movement jump - Being a stand still jump, i can not feel the Full extension much....
Single Counter movement jump -  No power... just like less then a foot off the floor.. wtf
Single leg step up jump - I had done lot of this in with my Jumpsole before...not sure how effective...
Single leg bounding - ok, mickey mouse happy walking jump, ground contact is still too long I feel...Hope i can do better next week

Pistol Squat - I still sucks at this, my leg tendon is too stiff... and hard to balance.

668
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: July 10, 2012, 09:33:26 pm »
120710 Boing Phs4 W1 Offday1

Mostly Lower back core exercise.  Which is likely my weakest link.
I did part of it in phs 1...but skipped a week and moved to phs 2.

now it is coming back to hunt me.

Plank 2 x 2 min  Ultra hard for me...   (Am i below average weak?)
Superman and Cobra and heel push feel alright

side plank 2x1 min is ultra hard again....

Walking plank 2 x 15(basically is starting with push up stance, extend fwd with ur arm step by step and then back to orgiinal)
Extreme tough... i am so tire and sweated in the A/C room already.


At the end, I felt that my eyes is wet... not sure it is tears or sweat...
But I did it...every additional sec is so hard & every sec count....

Baby is 8 month old, I have 4 month left to accomplish my goal

669
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: July 10, 2012, 05:08:39 am »
120709 Phs4 W1D1
Rush home to do exercise before dinner at 32C outdoor.
Standing Triple Jump is very hard, as my 2nd single leg jump is lack of power especially on my left leg.

Due to hot weather, I felt that i had not done every rep with ultimate max effort.... shame on me... time is wasted...

Spend 1.5 hours, first 30 min for warm up and hip activation.
next 1 hour used to do max effort jumping in the street.
with sprint and various jump with 2 min rest per set
End today session with body weight good morning with focus on speed.  ( I look weird doing this, must be lack of flexibility causing bad form, i look like a gay dude trying to hump the air with my lower half)  :uhhhfacepalm:

baby sleep at 1:45, i sleep at 2:20 with angry bird in my hand...
Lack of self control..

670
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: July 09, 2012, 06:00:42 am »
Quote from: LanceSTS on July 09, 2012, 04:14:07 am


  Youre waaaaaaaaaay too far forward on those drops, your knees are taking 100 percent of that impact and I cringed on that last one.


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

u are right Lance, I got to pay attention... i try to go lower to absorb more.. and end up leaning forward...

671
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: July 09, 2012, 03:21:45 am »
120705 Phs3 W3D2
1 leg depth drop
12 plates 28" 1x3 
13 plates 30" 1x4

drop lunge
14 plates 32" 1x5
15 plates 34" 1x5


120705 Phs3 W3D3 Completed!
Dropped from a electric box in the park.
roughly 41-42" inches
video:
https://vimeo.com/45425136

Quote from: creativelyric on July 04, 2012, 11:54:00 pm
I don't think you're absorbing well enough. You're stopping the descent decently, but you're too noisy (over this broadcast, too, lol), and that indicates some of the landing not being absorbed efficiently. I'd go with a lower box height, imo.

thanks "creative" for the heads up, check out my new video to see if it is better, I tried to go deeper for the landing as a way to absorb the force better....  when i look at my landing frame by frame, i notice my heel is always touching the ground the split sec of landing.... should be heel be elevated all the time?

672
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: July 04, 2012, 02:56:29 am »
120703 Phs3 W3D1 Reached the Ceiling while Dropping
17plate with me on it is 1 inch below the ceiling.. so I wont be adding more plate no more.
(unless i move outside and train in 30 C heat)
Continue to Depth Drop at 17 plate
Wall sit with 60lbs 5 x 20 sec
Wall sit with 90lbs (Hanging on the side is much harder) 3 x20 sec

Went to test vert a few time, Stand still leap seem to increased, able to tap the indoor rim from stand still.
Running approch sucks... I probably lost the touch that I once have during max effort lunch jump practice.

I will resume Lunch Ball Training.  Since my Eng Application From is finally completed.

Is now July...4 months to go. Light up the Flame again!

673
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: July 04, 2012, 02:45:36 am »
120627 Phs3 W2D2 Keep increasing Drop
1 leg altitude Drop at 11 plate (26")
Manual Clam with 30lbs dumbbell

120629 Phs3 W2D3 Keep increasing Drop
Depth Drop
at 14 plate 1x8
at 16 plate 1x8
at 17 plate 2x8 (38")
Manual Clam with 30lbs dumbbell

Video of Depth Drop at 17 plate (38")
https://vimeo.com/45180434

674
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: June 26, 2012, 04:21:17 am »
120625 Phs3 W2D1 Keep increasing Drop
Depth drop
1x 8 at 15 plates
3 x 8 at 16 plates  (newest height at 36inches, I am 2 inches from the ceiling, and landing feel alright)

Posterior Wall Sit
2 x 20 sec
2 x 20 sec with 30lbs dumbbell
2 x 20 sec with 2X30lbs dumbbell
1 x 20 sec with 2X40lbs dumbbell

After I got home, i was on kneeling on the floor playing with kids... suddenly felt a slight sharp pain behind the knee cap. As I shift the weight and stand up, I felt some soft tissue being shifted.  Very scary indeed.

Inspected my knee a bit and everything seem all right.  Hope thing are ok.

At the same night, I have to do my personal work.. I stay up till 5 am.. and only sleep for 3 hours.
I hope i can get this personal duty complete as soon as possible, so i can focus in vert and ball training.

Suffer now, and move on.... I have to get my stuff done and over with...there are lot of important stuff to do....

(P.S. I wear knee strap all day in office the next day)

The Step is what i use for Depth Drop.
Starting height at 4 inches with additional 2 inches per plate.

 
Today is the first time I look up the Spec of my Step Platform... and for the first time, I found out my actual Depth Drop height.
At 36 inches, it is about 1.5-2 inches above my max vertical.... :pissed:
I can not believe all this years, I had been jumping below my own Vert height.  This also mean that I will soon have to move outside to preform depth drop due to the low ceiling... :uhhhfacepalm:

675
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: June 22, 2012, 02:50:46 am »
120619 Boin Phs3 Week 1 day 2
1 leg Alt Drop at 9 plates
Drop to Lunge 11 plates
Split Squat Hold 1:30 min

120621 Boin Phs3 Week 1 day 3
Did 20 min warm up
4x10 Depth drop  
Depth drop 3 set at 14 plates
Depth drop 1 set at 15 plate. The height is up to my belt level now.
bodyweight sizzy squat as much as possible
set 1 x 60
set 2 x 80
set 3 x 100

dead leg next morning...



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