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Messages - LBSS

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8191
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 18, 2011, 11:03:59 am »

8192
Squats looking strong LBSS.  What's your primary goal at the moment?

thanks clarence! primary goal at the moment is squat at least 345 tomorrow. that would be just over 2x the heaviest i've ever been (~172).

then i'll be gone for two weeks. beach with family next week, then home for less than a day, then mozambique for a week-ish (it's really 4 days of travel and 4 days on the ground) for work.

then, back to greater emphasis on jumping, with the hope that i can convert my new strength into a little more power. this will mean a lot more jumping and jumping assistance type stuff, plus some power snatching. smolov has been fun (srs) but i want to be able to dunk. that means not beating myself up with crazy squat volume.

now that you've got me rolling, here's a potential plan (borrowing heavily from ARowe's). comments welcome:

workout 1: strength/volume
- warm up
- sprints x 3-5
- DSVJ submax x 8-10
- DLRVJ x 8-10
- ME pogos 4 x 5
- squat 3 x 5
- BSS 2 x 10/e
- upper/core
- stretch

workout 2: power
- warm up
- sprints x 3-5
- DSVJ x 5-6
- depth jump 3 x 5
- ME bounds, vertical emphasis 4 x 8-10
- ankle hops 2 x 20
- power snatch 5 x 2
- MSEM squat 2 x 3
- upper/core
- stretch

workout 3: power
- warm up
- sprints x 3-5
- DSVJ x 5-6
- DLRVJ x 15-20
- MR half tucks 3 x 10-15
- power snatch 5 x 2
- MSEM squat 2 x 3
- upper/core
- stretch

workout 4: jumping
- warm up
- sprint x 3-5
- DSVJ x 5-10
- DLRVJ x until tired

workouts to be 3x/week with a day of conditioning in there somewhere. conditioning could be easy tempo sprints, biking, jump rope intervals, whatever. low intensity, moderate volume. plus stretching and SMR.

8193
thanks fellas.

8195
Pics, Videos, & Links / Re: Future high jump world record holder
« on: August 17, 2011, 11:22:03 am »
 :o :o :o :o :o :o :o

8196
too embarrassed to post jumping videos. GOD is that shit ugly. here is me squatting 5 x 285 on saturday. fun starts around 0:28

<a href="http://www.youtube.com/watch?v=YeSgJQwM8g0" target="_blank">http://www.youtube.com/watch?v=YeSgJQwM8g0</a>

also i'm too dumb to figure out why it's not showing the right title. whatever.

8197
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: August 16, 2011, 04:48:15 pm »

8198

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.


BW = ???
SORENESS = a little bit inside hips
ACHES/INJURIES = left elbow and shoulder once i started squatting, right big toe
FATIGUE = low but mild cold

- warm up
extra rollering

- DSVJ submax x ~20
focus on boom-boom landing, rather than flat landing

- squat 10 x 3 x 300
went like this: 3,3,3,1+F+2,3,3,3,3,3 == failed after first rep of fourth set because i lost concentration because of the god damn elbow/shoulder pain. finished my sets, though, so a nice even 3000 lbs lifted.  :D

- stretch

was planning to do chin ups and dips but decided to take it easy on my left arm. now it's rest, rest, rest, test. come on, 345.

also, it looks like i'll be going to mozambique right after i get back from the beach, but only for like a week total, including travel. kinda wack, but hey, i've never been to africa. so that'll be cool.

8200
yesterday afternoon. no workout today because i have to go to baltimore. will push to tomorrow, then three days' rest, then test on friday.


ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.


BW = ???
SORENESS = low back/upper glute area
ACHES/INJURIES = toes but not as bad  :highfive:
FATIGUE = low but mild cold

- warm up

- sprint x 10y
2 @ 60%
4 @ 90-95%

- DLRVJ x 15-16
still pretty bad but not nearly as bad as the last few workouts, a couple of halfway decent jumps. got some video, still not attacking well. will try to post later.

- squat 7 x 5 x 285
hard, best set was 6th set

- stretch

8202
Progress Journals & Experimental Routines / Re: Kingfish
« on: August 13, 2011, 03:47:12 pm »
beast.

8203
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: August 12, 2011, 03:44:39 pm »
the other night i had a dream where my brother was telling me that everyone hates how much i curse. he was screaming at me about it and i just felt so embarrassed, i couldn't say anything. woke up feeling like i should probably curse less. but then i remembered that in real life, my brother curses even more than i do. so fuck that.

8204

ADD THIS NOTE TO EVERY POST SO YOU KEEP REMEMBERING: JUMP EVERY WORKOUT. IF THERE'S NO SPACE, FIND SPACE.

FOAM ROLL BEFORE EVERY WORKOUT, LACROSSE/TENNIS BALL SMR AFTER EVERY WORKOUT.

STANDING QUAD/HAM/CALF/ITB/PEC STRETCHING THROUGHOUT THE DAY, EVERY HOUR OR SO.

KEEP SWEETS TO A MINIMUM. MOAR PROTEIN. MOAR VEGGIES.


BW = ???
SORENESS = low back a tiny bit
ACHES/INJURIES = right toe FFFFFFFFFFFFFFFUUUUUUU
FATIGUE = low but i'm coming down with a cold, so there's that

- warm up

- depth jump x 5

- DLRVJ x 6-7
pretty awful

- squat 5 x 7 x 270

- SS1: chin up x 9
- SS1: dip +30 x 9
- SS1 info: 2 rounds would be laughing if that weren't so sad

- stretch

TWO MORE WORKOUTS

8205
Basketball / Re: Juggling as Training?
« on: August 12, 2011, 09:15:51 am »
here is a good juggling progression, after which you will have handles better than AI at the peak of his game!!!1!

Quote from: MOST EXCELLENT JUGGLING PROGRESSION
I.  ONE SCARF
1. Throwing & Catching: Hold the scarf by the end, PULL it up into the air and let go. Grab it to catch. Try to throw, clap your hands, and catch. How many times can you clap before you catch?
Put one hand behind your back, and throw and catch with just one hand.
 
 
2. Body Catches: Throw the scarf up and catch it on your head. Try other body parts (elbows, shoulders, stomach, back, foot, etc.).    

3. Rainbow Throw: Hold both hands at waist level, with the scarf in one hand. Throw it up so if flies over to your other hand, and catch it. Throw it back to your first hand. It should go in a rainbow shape. Students will often hand the scarf back to their first hand. Encourage throwing with each hand in turn.

II.  TWO SCARVES
1. The Number 11: Wave both scarves up and down in front of you, one at a time. What number does that draw? Wave them slowly. Now let go of them as you wave, one at a time. This makes your number 11 fly into the air. One hand throws, then the other.

2. The Circle: Hold one scarf in each hand. Throw one up, hand the other across, and catch. This makes the scarves go around in a circle. Throw, hand, catch. Have everyone freeze in mid-juggle and then change the direction of their circle. When students can make circles in both directions, have them do three circles clockwise and three counter-clockwise, and repeat.

3. Circle Tricks: After students have become comfortable juggling circles in both directions, challenge them with a few of these tricks:
 

    Throw, hand a scarf under your leg & catch. Try under your other leg. Then try to hand back and forth under BOTH legs! See how many times you can hand under your legs before catching the first scarf.

   

    Throw, hand behind your back & catch. Try it in both directions. Try handing around TWICE before you catch the first scarf.
    Throw, hand across, spin around, & catch. Be careful of the people near you.
    Combinations. Example: "Throw, hand under your leg, hand behind your back, and then catch." Students love these challenges, and are often very successful.

4. The "X": This can be difficult for primary-age students. Emphasize slow throws.
- Start by having students hold the scarves in their hands and trace the X shape in the air without throwing.
- SLOWLY throw the scarves in the X shape, and let them drop on the floor. Two throws, but no catches.
- SLOWLY make two throws and two catches in the X shape.    

 
III.  THREE SCARVES
1. Holding 2 in One Hand: Hold one scarf in your fist. Make a pincher out of your thumb and index finger of that hand. Put the second scarf in the pincher. Practice throwing just the "pincher scarf" without releasing the other.    

 
2. Juggling Three Scarves (the "Basic Cascade"): All throws will be in the X shape, and your hands will take turns throwing. Throw the pincher scarf first.
- Watch for students who hand scarves across instead of throwing them. Remind them to go slowly, and that their hands should take turns. Help students by standing behind them and gently guiding their hands to make the X.
- It is sometimes helpful for students to go back to practicing the X with two scarves.    

3. The Two + One Pattern: This is a good trick for students who have learned the Basic Cascade with three scarves. Throw two scarves up simultaneously, one from each hand. When they reach the top, throw the third scarf up between them. Repeat. Two up, one in the middle.

    Explain that this pattern is different than juggling in the X shape. Have them try to go from cascade-style juggling into the Two + One pattern, and back to the cascade.


IV.  OTHER SCARF ACTIVITIES
1. Circle Toss: The whole class stands in a circle, and everyone holds one scarf. On signal, everyone throws their scarf straight up and then moves over one space to catch the scarf that comes down there.

    Try doing several throws consecutively. Then try having everyone move TWO spaces at a time.


2. Partner Scarf Tag: Each person gets a partner, and one of them tucks a scarf into a pocket or their waistband so it hangs out like a tail. The other partner chases him/her and tries to snatch the scarf. When they get the scarf they tuck it into their pants and resume play.

    This game can be used as a warm-up, closing activity, or just a change of pace during a juggling lesson. Vary the rules according to your favorite tag game.

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