Author Topic: AGC's journal (Read 522141 times)

Harvey · « **Reply #330 on:** July 15, 2012, 01:36:22 am »

Quote from: acole14 on July 15, 2012, 12:20:58 am

Jumps 2:

8 SVJs - ranged from 31''- 33''

8 DSVJs - highest around 34'' (these felt really good today)

5 DLRVJs - highest prob 36''

5 SLRVJs - same as DL

I'm learning a lot about how I jump best through these back-to-back jumping sessions. I find that I jump better when I don't think about the jump much at all and just walk up, pause, then go for it. The longer I spend readying the jump or thinking about technique, the less likely it is I'll do it well. Today my SVJs started out low because I was taking too long before the jump. When I reduced the 'pre-jump' time and just did it without hesitating at all, it was way higher. Same thing for the other types of jumps. Gotta focus on being more relaxed and reflexive.

Great post. I just did a jumping session too and noticed that if I seemingly didn't put a lot of thought into activating every muscle fibre, I'd get 1-2 inches higher as well. I think I slowed my amortisation phase a little and it felt as though I wasn't even going to jump and then I was 2h dunking with all kinds of bent elbows. Quite surreal.

This last page has taught me a fair bit about jumping and the importance of shit like timing your arm swing with your SVJ. I'm always looking to whore that extra centimeter, so thanks for that.

AGC · « **Reply #331 on:** July 15, 2012, 08:08:01 pm »

Quote from: Harvey on July 15, 2012, 01:36:22 am

Quote from: acole14 on July 15, 2012, 12:20:58 am
Jumps 2:

8 SVJs - ranged from 31''- 33''

8 DSVJs - highest around 34'' (these felt really good today)

5 DLRVJs - highest prob 36''

5 SLRVJs - same as DL

I'm learning a lot about how I jump best through these back-to-back jumping sessions. I find that I jump better when I don't think about the jump much at all and just walk up, pause, then go for it. The longer I spend readying the jump or thinking about technique, the less likely it is I'll do it well. Today my SVJs started out low because I was taking too long before the jump. When I reduced the 'pre-jump' time and just did it without hesitating at all, it was way higher. Same thing for the other types of jumps. Gotta focus on being more relaxed and reflexive.

Great post. I just did a jumping session too and noticed that if I seemingly didn't put a lot of thought into activating every muscle fibre, I'd get 1-2 inches higher as well. I think I slowed my amortisation phase a little and it felt as though I wasn't even going to jump and then I was 2h dunking with all kinds of bent elbows. Quite surreal.

This last page has taught me a fair bit about jumping and the importance of shit like timing your arm swing with your SVJ. I'm always looking to whore that extra centimeter, so thanks for that.

Hey no worries, glad it's useful to you. I mean, it's all stuff that seems REALLY obvious, but I think you only learn these things about yourself through continuous practice and repetition. After 1.5 years of training for vert I'm only just noticing these small but important aspects (probably because I never did enough pure jumps sessions in the past).

AGC · « **Reply #332 on:** July 18, 2012, 11:46:51 pm »

OFF week

Just been foam rolling and stretching 2x a day. Had a game of basketball Tues night which was good for some activity (had five fast-break layups, definitely a PR).

Gym - Stim session:

Foam roll warmup

Depth jumps: 10 jumps total@24'', with 30sec rest b/w, tried to make each as explosive as possible

Half-squat: warmup, 1x3@160kgs, 1x3@170kgs, 1x3@175kgs

Squats were really easy and explosive. Felt weirdly strong. I probably could have gone for a squat PR but I had done enough to give my legs a boost so I didn't want to add any more volume. Just have to eat well, rest, have a few hot/cold baths and try to jump really well on Sunday.

AGC · « **Reply #333 on:** July 22, 2012, 06:53:40 am »

Jumps test at 10':

5 SVJs, best ~35'' (about 5'' up hand)

:

<a href="http://www.youtube.com/watch?v=-j-gAa5gu3I" target="_blank">http://www.youtube.com/watch?v=-j-gAa5gu3I</a>

5-6 DSVJs, best prob 35-35.5'':

<a href="http://www.youtube.com/watch?v=QnQ-xbKTC3Q" target="_blank">http://www.youtube.com/watch?v=QnQ-xbKTC3Q</a>

3 DLRVJs - all shit but one prob nearly 36'' (I had my hand clenched in this vid so it looks lower):

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

1 SLRVJ, ~37'':

<a href="http://www.youtube.com/watch?v=Gzv2V-A6jw4" target="_blank">http://www.youtube.com/watch?v=Gzv2V-A6jw4</a>

Here's a shot of my highest point:

_____________________________________________________________________________________________________

I felt my DL technique had improved during last few jumps practice but it just sucked today

Kept mincing my steps and losing all my momentum. They were just failing so I moved onto single-legs. I did a few warmups, then did a relaxed and it felt pretty good, at least as high as last few tests, but I tweaked my knee a bit on the landing. It was sort of a dull pain in the patella tendon. It wasn't really painful or anything but it was sore enough to make me think about stopping. Could have maybe had 1-2 more and try for 38'' but I'd rather err on the side of caution with my knees. I've never really had trouble with them except when I jump on concrete for extended periods so I think it was pretty minor. I iced it for 10 mins afterwards and it felt fine. So overall disappointing but still pretty happy with PRing SVJ.

AGC · « **Reply #334 on:** July 23, 2012, 01:21:52 am »

Week 1/3 - ON/volume

Gym

Foam roll warmup + glute bridges

Squat (full depth ATG): warmup 1x8@70kgs, 1x5@120kgs, 4x4@140kgs, 1x20@80kgs (MEBM)

Unilat calf raise: 1x20/leg@70kgs, 2x15/leg@100kgs,

BSS: 2x10/leg@40kgs

Military press: 3x8@40kgs

Decided it's probably best to spead the volume over an extra set because I felt the reps were getting too grindy doing 3x6 last time. Still did 16 reps at 140kgs but they were all much faster. I'd been reading about MEBM and it sounded like the perfect thing to do for volume squats. It was hard as hell. Legs were jelly afterwards. And I don't even think I went heavy enough! I think my 10RM max is probably more like 90-100kgs. But I can see how it could be really effective for power output provided all the reps are explosive enough.

LBSS · « **Reply #335 on:** July 23, 2012, 08:13:57 am »

35" SVJ is boss.

AGC · « **Reply #336 on:** July 23, 2012, 11:48:14 pm »

Quote from: LBSS on July 23, 2012, 08:13:57 am

35" SVJ is boss.

Thanks man. Hopefully it will keep going up.

Track

Warmup (200-300m jog, dynamic drills, tucks)

SL bounds: 4xLRLRLRx30m

DL bounds: 2x8-10 (height), 2x6 (distance)

Pogos: 3x20

3x50m (timed last one at 6.3 sec)

2x100m (timed last one at 12.6 sec)

I thought I'd time my 50m/100m just out of interest (rough times because I was self-timing with a stop-watch, although I'm usually pretty good at getting it close). My speed is OK (given I'm doing these in flat shoes/runners), I just have terrible conditioning at the moment. I'll keep pushing up the distances until I'm able to do something like 2x(50, 100, 120, 100, 50), all close to ME.

AGC · « **Reply #337 on:** July 26, 2012, 01:53:27 am »

Gym

Power clean: 1x5@50kgs, 1x5@70kgs, 2x4@75kgs

Depth jumps: 3x6@22''

Jump squats: 1x8@16kgs, 3x8@32kgs, 1x8@16kgs

RDLs: 1x8@60kgs, 1x8@100kgs, 1x6@120kgs, 1x8@100kgs, 1x8@60kgs

Also did a few KB swings with 16kgs. Might add them into this session, they're pretty good at getting good hip extension power.

Foam roll stretch after

Overall pretty good. I'm definitely extending a lot more powerfully with my hips for the RDLs compared to when I started them, which is good. Really feel it in the hams.

AGC · « **Reply #338 on:** July 27, 2012, 02:11:18 am »

Jumps:

6 SVJs

6 DSVJs

6 DLRVJs

8 SLRVJs

Tried really hard to reduce jump stop height and duration today for DL. SL just worked on acceleration in last few steps.

AGC · « **Reply #339 on:** July 30, 2012, 12:39:40 am »

Jumps 2:

4 SVJs

6 DSVJs

6 DLRVJs

6 SLRVJs

An annoying session because the only indoor court I could get was crowded, it's so hard to get a rhythm up when you have to keep waiting for people to shoot. I find my SL jump really suffers with lack of rest. I can jump DL 35'' all day but I need a good few days of rest to max out my SLRVJ.

Week 2/3 - ON/power

Gym

Squat (full): warmup, 1x3@120kgs, 1x3@140kgs, 2x3@150kgs

Unilateral calf raise: 1x10/leg@85kgs, 3x10/leg@120kgs

BSS: 3x6/leg@27,5kg DBs

Really focused on overloading eccentric today. I probably could have gone a bit heavier in the full squat but the speed was good. Full squatting hits my hams so much better than parallel.

AGC · « **Reply #340 on:** July 30, 2012, 08:24:25 pm »

Track

Warmup

Pogos/tuck-jumps

2x7-8 DL bounds for height (w/Power Jumper, 1 band)

2x30m LRLRLR (w/ PJ)

2x7-8 DL bounds (w/o PJ)

2x20m LRLRLR (w/o PJ)

3x50m sprints (timed last one at 6.4 secs)

3x30m heel walks + 3x30m toe walks

I bought a Power Jumper the other day because I'd read good things about it from JackW. I was really impressed, it seemed gimmicky as hell but it really overspeeds your jump. It's more effective with the DL bounds than the SL bounds I think. I'll keep using it in power weeks to increase the intensity of the bounds. I did a set of bounds without it afterwards as recommended by JackW.

Raptor · « **Reply #341 on:** July 31, 2012, 10:56:07 am »

Yeah in the single leg bounds you lengthen the bands with one leg and you shorten the bands with the other leg... so the bands pretty much stay at the same length => no tension and possible balance issues.

AGC · « **Reply #342 on:** July 31, 2012, 09:33:45 pm »

Quote from: Raptor on July 31, 2012, 10:56:07 am

Yeah in the single leg bounds you lengthen the bands with one leg and you shorten the bands with the other leg... so the bands pretty much stay at the same length => no tension and possible balance issues.

Yeah that's pretty much what I felt. I thought I'd give it a go but I'll ditch it for SL bounds next time.

Raptor · « **Reply #343 on:** August 01, 2012, 07:18:26 am »

I assume you also got a small "book" when you bought it, showing a few exercises, right?

AGC · « **Reply #344 on:** August 01, 2012, 09:12:35 pm »

Quote from: Raptor on August 01, 2012, 07:18:26 am

I assume you also got a small "book" when you bought it, showing a few exercises, right?

Yep, and a pretty funny training DVD as well. They try REALLY hard to make it seem gimmicky though, that's why I was hesitant to get it. I'd always have more respect for a product if the inventors just said: "Hey, this is what our product can help you with; it should help increase your vertical if used correctly but don't expect 12 inches in a month or anything". I guess that wouldn't appeal to all the gullible vert newbies who want instant inches though.

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Author Topic: AGC's journal (Read 522141 times)

Harvey

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