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120724 Phs4 W2 Day3
Last week sore knee along with Monday Typhoon (strongest wind for 13 yrs recorded)  Made me delay my training for 5 days
Anyway, is Tuesday today and i finally completed week 2 day 3.
After Today boing exercise, i went to Ball training with the team for 2 hours.
My god i am exhausted. After 2 hours of training... my ankle, knee and the small tendon behind my knee is are sore with pain... have problem walking down the stair.

Obviously my body is not in shape after nearly 2 week of no basketball.. and boin/plyometric itself is not much of a condition exercise...
The 2 min game time i earned is also useles...

120725 Ph4 W2 Off day 3
Went to eat hotpot with friend till 11pm... totally slack off lazy day

120726 Ph4 W3 day 1
Finally at the last week of Phase 4 (out of 6).  My body are still a bit sore from sport 2 days ago... (probably because i am never sleeping enough with baby sleeping at 1-2am daily.
Knowing is the last week of phs 4, i am trying to do everything with max effort.  But my body is not preforming or at least i do not felt like i am pounding and giving every drop of juice flexing every inch of my muscle.

The Jump specific exercise ask me to do 4 set of 1 rep of Counter movement jump with 1 min rest....
let just say i am not able to really Hit the jackpot in 1 attempt...

Double leg bounding which i had been doing for many many times is now with the focus of shorten ground contact time; when i try to jump as fast as i can after landing, i almost trip over myself.  I think i should aim for height and pull my leg up in the air so i can swing it forward for landing more.  If i jump forward too much, the change of landing to launching direction will take too much time.

Standing triple jump is not as reactive as i want compare to last week...may be i am just too tire... i still have problem landing at the end... without shifting forward.

CM lunge stick is ok...
Body weight good morning.  3x15 with aim for speed is skipped..

so at last
VJB 2.0 is finally out

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

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...

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.

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

  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...

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!

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....
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...