6766
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: April 23, 2013, 09:17:45 pm »
yup, some of the best reaction shots ever, too.
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6767
ADARQ & LanceSTS - Q&A / Re: importance of ankle flexibility
« on: April 23, 2013, 04:57:26 pm »
glad you're back, lance. 
6768
Basketball / Re: A WHOLE BUNCH OF DUNKS AND SHIT.
« on: April 23, 2013, 03:56:17 pm »
http://deadspin.com/here-are-the-top-10-dunks-from-the-nba-season-477558121
list is a travesty because it doesn't include the JR smith alley-oop where he catches it at his waist and reverses it. still some awesome dunks, though. linked rather than embedded because the link has it full-size.
list is a travesty because it doesn't include the JR smith alley-oop where he catches it at his waist and reverses it. still some awesome dunks, though. linked rather than embedded because the link has it full-size.
6769
Strength, Power, Reactivity, & Speed Discussion / Re: training rhymes
« on: April 23, 2013, 10:29:37 am »
24in svj and 350 lb squat? thats cuz he doesn't front squat
that's 26in svj and 360 lb squat to you, buddy.
+1 though.
6770
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: April 23, 2013, 10:26:20 am »
straight forward toes are fine, you don't want a big turnout. more straight-forward toes + more externally rotated legs = more stable base + more muscle activation = stronger squat.
6771
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 23, 2013, 10:06:26 am »
time to review my goals. more or less in order of importance:
1. dunk a basketball (i.e., 37" RVJ)
2. 30" SVJ
3. SMR and mobility work every day
4. DL bound x 4 = DL broad jump with reset x 4
5. 60m sprint in X.Xx (will update when i have a baseline)
6. proficient in snatching
6a. BW snatch
7. tempo x 2000m in 15-16s/100m
8. KF-style squat @ 80% of regular squat 1RM (325)
9. fix OHP form (incl. fix left wrist pain)
9a. BW push press
10. proficient in SL bounding
11. pull ups x 20
the number one thing i notice is the most obvious. my main goal is to dunk. in order to do that, i should be practicing dunks or at the very least jumps at a hoop. i need to redouble my efforts to make that happen; the avenues i've pursued so far haven't panned out but if i want to put my money where my mouth is that has got to be a priority. no excuses.
some other goals that are not important, just things i'd like to do at some point (sort of in order):
1. muscle up with ease for reps
2. free handstand hold x 5s
3. human flag
4. standing backflip
5. normal squat 405
6. snatch 220 (100kg)
7. jump rope SL double unders for reps
8. jump rope criss-cross double unders for reps
9. 100m in 11.x
10. mile under 5:15
11. complete oly-distance triathlon
12. get back into ultimate, make a nationals-caliber team
1. dunk a basketball (i.e., 37" RVJ)
2. 30" SVJ
3. SMR and mobility work every day
4. DL bound x 4 = DL broad jump with reset x 4
5. 60m sprint in X.Xx (will update when i have a baseline)
6. proficient in snatching
6a. BW snatch
7. tempo x 2000m in 15-16s/100m
8. KF-style squat @ 80% of regular squat 1RM (325)
9. fix OHP form (incl. fix left wrist pain)
9a. BW push press
10. proficient in SL bounding
11. pull ups x 20
the number one thing i notice is the most obvious. my main goal is to dunk. in order to do that, i should be practicing dunks or at the very least jumps at a hoop. i need to redouble my efforts to make that happen; the avenues i've pursued so far haven't panned out but if i want to put my money where my mouth is that has got to be a priority. no excuses.
some other goals that are not important, just things i'd like to do at some point (sort of in order):
1. muscle up with ease for reps
2. free handstand hold x 5s
3. human flag
4. standing backflip
5. normal squat 405
6. snatch 220 (100kg)
7. jump rope SL double unders for reps
8. jump rope criss-cross double unders for reps
9. 100m in 11.x
10. mile under 5:15
11. complete oly-distance triathlon
12. get back into ultimate, make a nationals-caliber team
6772
Strength, Power, Reactivity, & Speed Discussion / Re: My current program
« on: April 22, 2013, 09:32:05 pm »
My 9 cents... do whatever you have the most FUN doing, youll be onto some new phenomena next month and what you do this month will have absolutely no significance whatsover. Main thing is have a lot of fun and get ready for the next month of program hopping when you notice your big toes arent up to par.
hey now, my big toes are NEVER up to par. not something i only notice between programs.
6773
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 22, 2013, 09:24:39 pm »
yeah i'm going to work my way up to something like that.
tonight:
WEIGHT: 177
SORENESS: hamstrings but not terrible
ACHES/INJURIES: left wrist when extended
MENTAL STATE: hurried, mad at myself, was distracted and unproductive at work and can't afford to be that way right now
- warm up
- snatch drills with empty bar + OH squats x a bunch
- HB squat 225 x 5,5
done full-on KF style, ass to ankles and a full-beat pause at the bottom. will force myself to do these as part of my quest to de-emphasize squatting for a while. this was not challenging but i don't think i'll have to add much more before it becomes so.
- circuit x 2
-- GHR x 8
-- pull up x 7
-- BB roll out 95 x 5
ran out of time, interviewing people tonight and tomorrow to replace my roommate, who's going to grad school, so i had to get home.
EDIT later:
- foam roller/mobility stuff x 30 mins
tonight:
WEIGHT: 177
SORENESS: hamstrings but not terrible
ACHES/INJURIES: left wrist when extended
MENTAL STATE: hurried, mad at myself, was distracted and unproductive at work and can't afford to be that way right now
- warm up
- snatch drills with empty bar + OH squats x a bunch
- HB squat 225 x 5,5
done full-on KF style, ass to ankles and a full-beat pause at the bottom. will force myself to do these as part of my quest to de-emphasize squatting for a while. this was not challenging but i don't think i'll have to add much more before it becomes so.
- circuit x 2
-- GHR x 8
-- pull up x 7
-- BB roll out 95 x 5
ran out of time, interviewing people tonight and tomorrow to replace my roommate, who's going to grad school, so i had to get home.
EDIT later:
- foam roller/mobility stuff x 30 mins
6775
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 22, 2013, 10:09:37 am »
t0ddday can confirm but my understanding was always that target tempo times are mathematical: take your top time and then divide by 0.8 or 0.75 or whatever.
i refuse to believe you're that slow.
i refuse to believe you're that slow.
6776
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 22, 2013, 09:29:35 am »
good advices, T0ddday. i know you were talking to vag, but a couple of things: i did the tempo runs barefoot on the grass field in the middle of the track and will probably continue to do so when possible. i like doing them that way for the foot/ankle benefits, for the help it gives with proper alignment and mechanics, and because it simply feels good. precludes using a curve, though, so unless i do an out-and-back or like a figure 8 or something i'm sticking to the straights for now. i'm also quite out of shape, as i mentioned, so 100m is a good distance to start with. using 12s as my 100m time (having never actually been timed in one, i hope and pray i could at least run that fast), 15-16s is 75-80% intensity.
as my conditioning improves i'll up the volume for a while first and then consider upping intensity. for the time being i'm just trying to hit the first three bullet points.
as my conditioning improves i'll up the volume for a while first and then consider upping intensity. for the time being i'm just trying to hit the first three bullet points.
6777
Progress Journals & Experimental Routines / Re: acole14's journal - DUNK OR DIE
« on: April 22, 2013, 07:56:24 am »
jesus man careful you don't hit your head.
also on your squats, not even a criticism but just something i noticed: you really hyperextend your neck, especially on the concentric portion. it's helped in in the past few months to consciously NOT extend my neck. watch KF's vids to see what i mean.
also on your squats, not even a criticism but just something i noticed: you really hyperextend your neck, especially on the concentric portion. it's helped in in the past few months to consciously NOT extend my neck. watch KF's vids to see what i mean.
6778
Progress Journals & Experimental Routines / Re: Loopie's Log
« on: April 20, 2013, 06:21:21 pm »
depth is WAY better but you're still not really externally rotating your legs. they don't seem to be tracking your toes very well. some cues to try: "spread the floor," "screw feet into the ground".
serious progress, though.
serious progress, though.
6779
Injury, Prehab, & Rehab talk for the brittlebros / Re: calluses on soles of feet = ticking time bomb
« on: April 20, 2013, 03:57:25 pm »
i have very thick callouses on my heels. nothing helpful to add but i'm also curious whether anyone on here has experienced problems with callouses or knows anything about dealing with them.
6780
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: April 20, 2013, 03:55:36 pm »
WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left wrist but only during pushups
MENTAL STATE: well rested, excited, vaguely self-loathing
- warm up
included two sets each of A skips, B skips, and fast feet
- consecutive DL broad jump x 4
- DL bound x 4,4,4
never got closer than ~18" to my 4 broad jump distance
- SLRVJ x 6
hideous, especially off of left foot. nothing to reach for on the track, might turn these into 1-2-jump-1-2-jump type sets.
- ME sprint 60m x 3
i'm slow. no idea what my times were.
- tempo sprint x 100+100+100+100++100+100
i'm also out of shape. times were 15-16s although one direction was into a steady headwind so the last couple sets of that one were more like 17s.
- circuit x 2
-- push up x 15,7 (left wrist hurts)
-- inverted row x 10
-- prone toe touch x 20
- stretch
i'm very slow and all this business is new. but it feels like the right thing to be doing, in the absence of at-will bball court access, and i'm sure my newbie gains will sustain me for a while. gonna try to get some times and some video soon.
SORENESS: none
ACHES/INJURIES: left wrist but only during pushups
MENTAL STATE: well rested, excited, vaguely self-loathing
- warm up
included two sets each of A skips, B skips, and fast feet
- consecutive DL broad jump x 4
- DL bound x 4,4,4
never got closer than ~18" to my 4 broad jump distance
- SLRVJ x 6
hideous, especially off of left foot. nothing to reach for on the track, might turn these into 1-2-jump-1-2-jump type sets.
- ME sprint 60m x 3
i'm slow. no idea what my times were.
- tempo sprint x 100+100+100+100++100+100
i'm also out of shape. times were 15-16s although one direction was into a steady headwind so the last couple sets of that one were more like 17s.
- circuit x 2
-- push up x 15,7 (left wrist hurts)
-- inverted row x 10
-- prone toe touch x 20
- stretch
i'm very slow and all this business is new. but it feels like the right thing to be doing, in the absence of at-will bball court access, and i'm sure my newbie gains will sustain me for a while. gonna try to get some times and some video soon.