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6646

Progress Journals & Experimental Routines / Re: a fast and explosive donkey!

« on: November 22, 2013, 09:24:40 am »

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: right knee a little when i woke up, but went away on jog to gym
MENTAL STATE: very good

- warm up

- SVJ, DSVJ, one-step DLRVJ x ~12 total

- two-step DLRVJ x ~12

- three-step DLRVJ x ~5
first one three full knuckles over, that's a recent PR by a good inch.

- cool down

- stretch

a bunch of layups during warm up and cool down and a few SLRVJ without the ball, as well. probably 40-50 total jumps. the first jump at each successively farther distance was the highest at that distance...weird. surprised at how good this felt.

6647

Progress Journals & Experimental Routines / Re: a fast and explosive donkey!

« on: November 21, 2013, 09:49:07 pm »

WEIGHT: 171
ACHES/INJURIES: right knee, right hip/glute
MENTAL STATE: tired, low motivation

- warm up

- SVJ x 3,3,3

- DSVJ x 6

- one-step SLRVJ x a few

- squat 225 x 8,8

- superset x 2
-- DB OHP 40s x 8
-- pull up x 8

- SVJ x a few

- DB RDL 65s x 8,8

- curls 20s x 10

- tricep pressdown 70 x 10

- stretch

- SVJ x a few

- shoot around + layups x ~10-15 mins

kept it gentle, first workout back after a trip always sucks. absolutely no, as in zero, explosiveness. right hip and knee were bugging at various points. gonna hit the court early tomorrow.

6648

Pics, Videos, & Links / Re: beast

« on: November 21, 2013, 01:58:32 pm »

176 snatch (WR), 204 C&J (6.5kg shy of WR), 380 total (WR).

<a href="http://www.youtube.com/watch?v=p7vFzCD6DWQ" target="_blank">http://www.youtube.com/watch?v=p7vFzCD6DWQ</a>

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

6649

Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.

« on: November 20, 2013, 06:02:37 pm »

Quote from: Raptor on November 20, 2013, 04:37:45 pm

Off one?

lol, yeah. obviously i'd settle for a weak dunk off two off a lob, that would be mission accomplished. but in my dreams i throw down vicious cuffed tomahawks.

6650

Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.

« on: November 20, 2013, 03:17:45 pm »

^^^that is the dunk i want to be able to do, more than any fancy spinning or BTL shit, and just never will. awesome.

6651

Progress Journals & Experimental Routines / Re: a fast and explosive donkey!

« on: November 18, 2013, 02:27:02 pm »

today:

- walk x nine hours
lots of stopping and starting, very leisurely pace for the most part. but that's a lot of walking. istanbul is awesome.

6652

Progress Journals & Experimental Routines / Re: a fast and explosive donkey!

« on: November 17, 2013, 09:09:16 am »

this afternoon was walking back to the hotel after a funny experience in a series of taxis. beautiful day, slightly irritated at my complete lack of functional tajik or russian, slightly sore in the hamstrings and glutes, and i was bouncing down the sidewalk. strong urge to run.

just now:

- jump rope and stretch/mob x 30 mins
bunch of criss-cross, did 30 double unders at one point and practiced going in and out of double unders.

6653

Introduce Yourself / Re: Hi all. 20 year old trying to improve my vertical!

« on: November 17, 2013, 04:52:50 am »

again, you are too weak to be worrying about shit like that. just do linear progression until you can't anymore. start modest and keep it simple.

6654

Progress Journals & Experimental Routines / Re: Age vs Vertical

« on: November 17, 2013, 12:35:13 am »

Quote from: Raptor on November 16, 2013, 05:25:04 pm

How come you tell me not to do high bar yet you do it?

are you for real?

6655

Article & Video Discussion / Re: Eccentric Strength Training on Increasing Strength, RFD, and Power

« on: November 17, 2013, 12:33:10 am »

you're too weak to be worrying about whether you should add supramax squats to your routine. no offense, so am i. depth jumps are a different story in part because you're not loading your back in the same way as on a very heavy squat and because you're not loading your body to the point where it literally can't come up.

just focus on making your legs stronger through basic means: squat, GHR, RDL, hip thrusts, etc.

6656

Introduce Yourself / Re: Hi all. 20 year old trying to improve my vertical!

« on: November 17, 2013, 12:22:56 am »

Quote from: ian459 on November 16, 2013, 12:02:33 pm

I'm trying to improve running vertical most (off two legs) but still trying to do both. Am I supposed to train this differently in the weightroom? I know I'm supposed to practice the technique of running and jumping off two feet often.

nah, as long as you're practicing jumping a lot the gym part isn't as important. i'm not sure i'd set up a microcycle the way you did but i'm not gonna tell you what you're doing is wrong, either.

6657

Progress Journals & Experimental Routines / Re: a fast and explosive donkey!

« on: November 16, 2013, 10:54:51 am »

low motivation today.

earlier:

- walk x 1.5 hours

just now:

- warm up

- SVJ and double jumps x a bunch
- pull ups and clapping pull ups in between jumps

- circuit x 2
-- BSS 26s x 5
-- DB RDL 26s x 10

- some cable rows and DB OHP

- stretch

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