Author Topic: AGC's journal (Read 522222 times)

AGC · « **Reply #825 on:** December 17, 2013, 05:12:43 am »

Track:

Dynamic warmup, 1200m jog

Jumps test

2x broad jump: 2.60, 2.65m ---> did these in flats and had trouble getting good traction. We do it a bit differently to how I've done it in the past with less forward lean emphasis. Best in the group was 2.88m.

Standing triple jump: 8.30m (L), 7.50m (R) ---> got two attempts with my left, only one with right. Very awkward on these.

5x DL bounds for distance: 14.34m --> not bad.

No vertical jumps unfortunately. I did play a bit of outdoor basketball earlier in the day and was skimming the rim on SVJ but obviously wasn't ideal conditions.

Did a 120m handicap race later. Came second in my heat off 10m (110m) and ran 13.0ht, which is actually pretty good for me. Got destoryed in the final, just ran out of gas and the girl who won it was probably 2-3m in front. For some reason she was off 21m despite being a low 13 sec 100m.

AGC · « **Reply #826 on:** December 19, 2013, 10:45:40 pm »

Track:

Dynamic warmup, 800m jog, run-throughs

3x220m/100m fly double (2 mins rest between reps, 25mins between sets) - times: 30.0/13.0, 28.7/11.95, 28.9/12.24

Cool-down UB weights

BW: 77.5kgs

All I need to say about this session is that it was 40oC today.

AGC · « **Reply #827 on:** December 26, 2013, 04:01:03 pm »

In Ghent, Belgium at the moment. The flight was pretty horrible - one 14 hour leg and an 8 hour leg with 2 hour stopover. My joint pain had completely cleared but it came screaming back during the flight. It must have been the altitude and my swollen legs. Shitty sleep as well. It's OK now. I haven't really done much except pushups and SL squats holding the hotel room fire extinguisher lol. There's an indoor track/gym that's very cheap for students (2.2 euro/session) but it doesn't open until 2nd Jan. In the meantime I'll just go to some crappy gym down the road.

LBSS · « **Reply #828 on:** December 29, 2013, 12:16:17 pm »

what are you doing in belgium? i just learned that that country, which is the size of my home state, which is to say the 43rd-largest state in the US, has nearly 400 breweries.

AGC · « **Reply #829 on:** December 30, 2013, 11:55:18 am »

Quote from: LBSS on December 29, 2013, 12:16:17 pm

what are you doing in belgium? i just learned that that country, which is the size of my home state, which is to say the 43rd-largest state in the US, has nearly 400 breweries.

My family has friends here. My parents, brother and gf are living in a really nice apartment in the historic part of Ghent for a month. Beer is huge in Belgium. I don't think it's an exaggeration to say it's amongst the best beer nations in the world. So many amazing brews and alcohol is probably half the price compared with Australian prices.

_______________

Been to the gym twice, have just done total body workouts, BSSs with 20kgs on the first day and bench, RDLs on the other day (no squat racks, just Smith machines). Worked up to a 100kg single on bench. Warmed up with a 1200m treadmill run with stretches like at training. Just trying to burn as many calories as possible to offset all the food I've been forced to eat!

I went to the indoor track today to check it out. It's awesome, a proper international indoor track. The actual track looks open to the public and the gym is what you pay for, but it's cheap. There's a basketball court as well but don't know if it's accessible. Should be fun to do some short-distance sprints and jumps over the next 3 weeks.

LBSS · « **Reply #830 on:** December 30, 2013, 11:06:46 pm »

oh man, a whole month. sounds nice. enjoy, don't get too fat off all those suds!

AGC · « **Reply #831 on:** January 03, 2014, 01:31:10 pm »

Quote from: LBSS on December 30, 2013, 11:06:46 pm

oh man, a whole month. sounds nice. enjoy, don't get too fat off all those suds!

Thanks man! I'm not a big drinker at all any more but it's hard because I really like Belgian/Trappist beers.

_______________________________

Got to the track. It was awesome!

Track:

1200m jog, dynamic warmup

3-4 SVJs/RVJs

4x40m block starts

3x60m (timed the video below at ~7.5sec).

<a href="http://www.youtube.com/watch?v=VEZNCYPHt3g" target="_blank">http://www.youtube.com/watch?v=VEZNCYPHt3g</a>

Cool-down weights (there's a sweet weight room as well).

BW: 78kgs

Good session, very rusty after having ~1.5 weeks off. Should be able to do a couple more sessions here. My gf/family think I'm crazy to want to train during vacation but tbh, training overseas and using gyms, tracks etc. is just as fun and interesting to me as looking at all the tourist spots. I do enjoy that as well but there's only so many churches and castles to look at!

AGC · « **Reply #832 on:** January 04, 2014, 03:08:56 pm »

Went to the track again but there was a kids competition on. I forgot that it's not the long school holiday period like in Australia atm. I found an outdoor basketball ring that seemed about 10' and did some jumps. Had about 3 SVJs and 4 DSVJs. SVJs maybe 32'' and DS not much higher. I haven't really been vertically jumping much at all lately so it's basically shit atm. Feel completely uncoordinated and slow! Haha.

AGC · « **Reply #833 on:** January 06, 2014, 03:24:57 pm »

Track/gym:

Dynamic warmup, 800m jog

4 broad jumps

2xL/R standing triple jumps

2x5 consecutive broad jumps

2x30m LRLRLR bounds

2x6-7 DL bounds for height with power jumper

2x6-7 DL bounds for distance with power jumper

10 min rest

Jumps@~2.65m target (bit crap after all the bounds)

2 SVJs

3 DSVJs

3 DLRVJs

4 SLRVJs

10 min rest

Squat: 1x5@90kgs, 1x3@110kgs, 1x2@130kgs, 1x1@140kgs, 1x3@110kgs, 1x5@90kgs

Bench: 1x5@80kgs, 1x1@90kgs, 1x5@80kgs

Core stuff, TKEs, SL eccentric leg curls, other UB stuff

BW: 78kgs

<a href="http://www.youtube.com/watch?v=L0_S02Ru0zI" target="_blank">http://www.youtube.com/watch?v=L0_S02Ru0zI</a>

Stuffed after this. My SL bounding is a bit crap atm, I stumbled near the end of one and nearly turned my ankle. I jumped at a high jump post with markings up to 2.50m, and about 15cm between the end of the tape and the top of the post. Been a LONG time since I[ve properly attempted running VJs. My form is pretty shit for the DL but not too terrible for SL. I am a natural SL jumper after all. Squat was good but I stuffed up the descent of the 140kgs, didn't quite go deep enough. Didn't feel like a 1rm, not bad given I've done one good squat session in the last few months.

T0ddday · « **Reply #834 on:** January 06, 2014, 05:14:40 pm »

The trick to reclaiming good form on pretty much all single leg bounds is fixing what the foot does in recovery. In single leg cycles it's a bit easier to remember to cycle the jumping leg up high but what your doing with your L-R-L-R bounding is common. Your trailing leg is barely off the ground and not at all tucked near your butt like it should be.

This causes you to bound from left foot - to right foot and back and forth with decreasing height. Especially when you use a single arm swing you have to let your levers bring you up so that you can get air time will still getting horizontal travel. Really focus on holding the pose in the air with your back knee flexed and your back foot high (at about the level of your front knee) in the air and float until the ground comes to you.... Then swing through and drive the quad up and foot back and hold your pose again... If you focus on that cue you will eventually start to be able to bound high... remember when you are bounding correctly... you should still be elevating while your arm swing is resetting!

Raptor · « **Reply #835 on:** January 06, 2014, 06:58:18 pm »

Yeah the LRLR bounding is sooooooooo difficult for me to understand. Instead, a LLLL bound is easier form-wise.

I am much worse than acole is:

<a href="http://www.youtube.com/watch?v=Ho3JljB4d2Y" target="_blank">http://www.youtube.com/watch?v=Ho3JljB4d2Y</a>

Granted these are from years ago, but I will do them the same if I try to do them now. Just horrible.

T0ddday · « **Reply #836 on:** January 07, 2014, 12:53:08 am »

Quote from: Raptor on January 06, 2014, 06:58:18 pm

Yeah the LRLR bounding is sooooooooo difficult for me to understand. Instead, a LLLL bound is easier form-wise.

I am much worse than acole is:

Granted these are from years ago, but I will do them the same if I try to do them now. Just horrible.

Wow. I don't know what I just saw. Sorry, but that really is a strange dance. A good unilateral jumper like you should be able to do much better if you actually challenged your self as far as distance or height.

Raptor · « **Reply #837 on:** January 07, 2014, 01:05:06 am »

I know... that's so terrible it's just crazy. But I just can't understand the movement. And because I've always jumped off my left leg 32059358958 times in always the same pattern, and never off my right... I just can't understand the movement. I don't know what to do with the arms either. If I use the double arm swing I overload my knee every single time (same in a one-leg vert to the rim). It's like a dance, basically, for me. I just don't get the movement itself.

Remember the specialization thing we talked about? This ^^^ displays it perfectly.

AGC · « **Reply #838 on:** January 07, 2014, 03:23:28 am »

Quote from: T0ddday on January 06, 2014, 05:14:40 pm

The trick to reclaiming good form on pretty much all single leg bounds is fixing what the foot does in recovery. In single leg cycles it's a bit easier to remember to cycle the jumping leg up high but what your doing with your L-R-L-R bounding is common. Your trailing leg is barely off the ground and not at all tucked near your butt like it should be.

This causes you to bound from left foot - to right foot and back and forth with decreasing height. Especially when you use a single arm swing you have to let your levers bring you up so that you can get air time will still getting horizontal travel. Really focus on holding the pose in the air with your back knee flexed and your back foot high (at about the level of your front knee) in the air and float until the ground comes to you.... Then swing through and drive the quad up and foot back and hold your pose again... If you focus on that cue you will eventually start to be able to bound high... remember when you are bounding correctly... you should still be elevating while your arm swing is resetting!

Thanks, good advice there. My coach was yelling at me when I did them a couple of weeks ago to keep cycling the leg, I can do it better on LLL bounds but LRLRLR bounds I'll have to keep working on.

Raptor · « **Reply #839 on:** January 07, 2014, 04:21:14 am »

Same here ^^^

I wonder from a strength standpoint, what is the limiting factor? Calf strength, quad strength, glute strenght? Just overall leg strength?

I guess the calves load a ton on these.

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Author Topic: AGC's journal (Read 522222 times)

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