Author Topic: chasing athleticism (Read 1467058 times)

D4 · « **Reply #105 on:** July 14, 2012, 02:15:41 am »

Quote from: entropy on July 13, 2012, 11:02:05 am

Training
SQ 1x127.5, 3x117.5
FSQ 3x3x85 (PR)
Sprints 5x~30m (Best Time: 04:65, equalled previous PR)
Jumps - some running some standing (PR hit the rim 1.5" below my wrist. You'd think I'd be dunking easily by now )
BP 1x87.5, 8x75
RDLs 3x110, 8x87.5 (PRs)
10 sets chinups

Workout was too long. I need to figure out how to better schedule this stuff, I can't be spending all day in teh gym like this!!

If my standing reach is 98" - means I need 22" to hit the rim. I measure 9" at that point below my wrist, so does that mean my RVJ is 31"? I find that hard to believe considering the highly athletic Russell Westbrook has a max vert of 36" and we have a similar height and reach and i'm highly unathletic. 5" difference in vert isn't much esp considering i'm rocking too much bodyfat atm. Something has to be wrong somewhere??

http://www.draftexpress.com/profile/russell-westbrook-5062/

Thinking about vertical. Once i've cut to a lean bodyweight of 80kg, I will add Plyos to my training. I'm confident that will be the best time to add them since i'll be light enough to spare my joints and tendons and hopefully by then my ankle will be fully healed and able to handle the stresses associated with plyometrics. I'll also hopefully have a 1.75BW back squat then (by maintaining my current backsquat of ~ 3x130kg BW), and optimistically a 1.5BW front squat, which would make me pretty well placed in terms of strength for dabbling in the elastic stuff. I hate how I move so slowly, and I can't see more strength improving my reaction speed and step. Hopefully that's not too long away now.

If your reach s 98" and u get 9" above a 10' rim, than yeah you're RVJ is 31". However, Westbrooks measurement on that site is inaccurate. I know of the site and they are the best source for NBA measurements, but it is clear Westbrook just had a bad day at the combine or the other people made an error or something. Westbrook has close to a 40" as many of his highest dunks, his head gets a few inches below the rim. Maybe I'm wrong and he does have a 36" vertical. That doesn't mean you can't be only 5" below him and stuff. Some basketball players are just much more impressive at displaying their athleticism. Harrison Barnes has a 38" SVJ and 40" RVJ, so technically he's more athletic than Russell Westbrook, but when you watch them play, RW looks 10x more athletic/explosive.

entropy · « **Reply #106 on:** July 14, 2012, 02:24:30 am »

Thank you. Russell having a 40" vertical sounds pretty reasonable to me too. The other thing is, he might only have a 36" but he can start his jump and get up in the air very quickly which is athleticism. Whereas my 31" might be a lot slower from the moment I start my runup. Even if I jumped the same as him, he'd be athletic since he can quickly get in the air whereas it would take me much longer. So i'm not sure RVJ alone is enough. That reminds me, I should look at his 3/4 court sprint time - just looked it up and it's 3:08 which damn close to the best ive ever seen!! so there is that factor too.

creativelyric · « **Reply #107 on:** July 14, 2012, 05:15:51 am »

That link of Russell Westbrook was his stats at the NBA combine. It's a different atmosphere there, so he might not have jumped as high as he normally would in a game situation. Plus, again, it was at the combine, which was a couple of years ago. I think he's become more explosive since then.

vag · « **Reply #108 on:** July 14, 2012, 07:05:36 am »

I agree with everyone , that combine measurement could have 1 million parameters that we don't know.

Take home points:

1) Your reach is 98'', you can touch 10'9'', your RVJ is 31'', period!

2) This is NOT 36'' :

entropy · « **Reply #109 on:** July 14, 2012, 07:13:58 am »

@creative
Playing in the NBA would do good things for athleticism I suppose, being a highly competitive environment where athleticism is common. I can see how a year or two of that would do good things for someone who hadn't attained their potential athleticism. I dunno i'm not a scientist just guessing attempting an explanation for your claim that he's gotten more explosive since the combine.

@vag, but he got a wicked sprint time so he must have been in good physical shape, right? I mean if we are saying he wasn't as explosive, he was still VERY explosive at the combine to get that time! Thanks for confirming the 31" - wohoho feels good man. Can't wait to improve it

I just came back from shooting around, it was the first time i've ever had a rebounder, all 3ft of him. I borrowed a child from some guests at my place. He averaged around 10-20s chasing the ball down and then another 10-30s getting it back to me haha. But even so I got the best shooting session in a long time. I could stay at one spot and just keep taking shots until it felt good. Now my left biceps' fatigued, which is a new thing since I never manage to get off so many shots normally.

Someone should invent a rebounding robot that would be awesome.

LBSS · « **Reply #110 on:** July 14, 2012, 10:15:55 am »

i think you said it just now in that post: westbrook can jump high, sure, but the thing that really separates him as an athlete -- as it does for derrick rose, tyreke evans, and a few other guys -- is his speed. he gets from 0-60 faster than most and he has the upper body strength to get through contact

also, as i can tell you from years of trying to add inches to my vert, 5" is a huge difference.

entropy · « **Reply #111 on:** July 15, 2012, 09:59:25 am »

^That must be what kellyb meant by 'fast nervous system'.

Came across this piece of wisdom while forum surfing

Quote from: Jack reap

i think the depth you go to is more a factor in hamstring recruitment in the squat than stance width. If you are pushing your feet down through the floor in the majority of squats the start out of the bottom is all about hamstring contraction to start then becomes quad quickly as you approach parallel from the bottom. In the specialized low bar wide stance squat out of a monolift in high end gear, you are sticking your ass way back "into the hams and glutes" and literally doing a good morning from above parallel.

Takeaways are to hit hams more you need to go deep in squat AND push your traps through the bar (vice the feet through the floor) when squatting. On the other hand when pulling conventional to activate more quads you need to intiate pull with feet pushing down into floor.

Small but important details.

Lots of good stuff there to take a note of. May take another attempt at deadlifts. I don't think i've tried the floor push, or if I have, I prob didn't explore it properly. I have this sneaky suspicion I have a huge quad weakness.

entropy · « **Reply #112 on:** July 17, 2012, 10:54:46 am »

Been sick with the flu, missed yesterdays sesh, was feeling mostly ok today, but after struggling to open a new jar of fish oil capsules, I realised i'm still not ready yet. It kicked my ass and I had to cut the side thing, open with a tool. Will just wait for the scheduled Weds session and see how it goes. Interesting things - i noticed the usual hamstring soreness present even 3 days off (!). But looking at it closer, I found only the RIGHT hamstring was sore. Left was recovered ok. Isn't that strange? I thought so too. I'm used to have sore hamstrings they're always sore for the last few months, but I think the sprints on Friday did a better job of hitting both sides, and since the right side is undertraining somehow, it's still sore. That's my working theory.

entropy · « **Reply #113 on:** July 18, 2012, 06:45:45 am »

Training
SQ 1x110, 5x105
FS 2x3x87.5 (PR)
BP 1x85,5x75

Got weak, lost over a kilo apparently, scale read 84.8 something. Blah. 3x90 squat warmup felt heavy. I found the push the floor cue to work well in getting legs more involved in squatting. So much so that it seems the backsquat done that way is a better leg exercise than the front squat. If I wasn't doing pretty front squats I wouldn't even bother with them but my problem with the backsquat is the leverage thing - its exceedingly hard to make good progress and maintain form simultaneously. Front squats came naturally to me and so far I'm adding weight (12.5 kg since I started them recently) and form remains nice. Still, i'll keep going with the fronts, once i've hit that goal of mine 120x3@80, i'll probably switch over to high bar on squats and take it from there.

entropy · « **Reply #114 on:** July 19, 2012, 06:06:18 am »

Sore hamstrings on both sides as usual the following day. No soreness in quads. Also sore upper back, which is unexpected since I didn't do any pulls whatsoever. Ankle feels better than ever. If I didn't know which side I had injured, i wouldn't be able to tell you by feel now. Feels good man. Not long to go now before I can start working on my VJ. Gotta move that vert of 31" with a 20+% bodyfat to a 36" with abs.

LanceSTS · « **Reply #115 on:** July 19, 2012, 06:35:26 am »

Glad your ankle is feeling better man, youve been putting in some solid work in here, keep up the good work!

entropy · « **Reply #116 on:** July 20, 2012, 09:00:41 am »

Training
SQ 1x120, 3x105, 4x100
OP 2x55, 6x50
30 mins basketball practice, ~6-8 jumps, best one hit the rim with wrist. Got the first one handed dunk on the outdoor rim. Hit the rim pretty hard. Actually palmed the ball when doing this, didn't think it was possible. I can palm the ball and walk around with it, but when jumping with it wouldnt stick. I need to buy a new pair of bball shoes but im not playing so dunno if i'll bother to. These high tops bother my ankles for some reason.
4-5x120m running, best time 16:00. I was suprised to get 16s, that was my 100m time months ago. Which is terrible I know, but i've improved it without running longer than ~31m. I mean the sprints I did were brief, max all out, and they carried over to 100+m. Now i'm curious what my best 100m time would be. If you scale the 120m time it's ~13.3s, which sounds a bit reasonable. I could probably expect to have it down under 13s though.

Still weak in the gym. Have accepted it's just part of life losing gains overnight. I dont see me squatting 127.5x3 any time soon unfortunately, it will be a long road back there which annoys me because i worked hard to get so close (127.5x2 last wk) before being struck by illness. The 120 felt maximal, although my form was surprisingly decent which i'm sure is a result of the new floor pushing cue.

Cheers Lance, appreciate it

entropy · « **Reply #117 on:** July 22, 2012, 10:30:38 am »

I wore my sprinting shoes today instead of bball ones because I don't like hightops, they hurt my ankle when I jump.

Finally happened, I can dunk now!! Before I might have just kissed the ball into the rim as I dropped from the leap, there was always doubt whether or not that counted as a dunk, but now i'm sure i've dunked legitimately. Feels good man. What's more, it turns out I don't need a big runup or anything, was basically spinning around the baseline and going up. I could so do that in a game too! Not bad for a fat, slow unathletic guy who never thought he'd be able to get up there.

In another life i would have liked to be a great point guard .. definitely missed my calling by getting into basketball late in life. Oh well can still have fun on weekends

I played the most amazing set of pickup games. Lost all of them, but i passed beautifully, got over a dozen sick passes into my team mates. feels good man. I was getting mad compliments from the other team lol for how well i passed. And it wasnt just "good passing for a slow fat big guy" but genuine respeck from legitimate point guards. Feels good man.

Mikey · « **Reply #118 on:** July 22, 2012, 11:27:25 am »

Nice bro. I remember when i got my first dunks I felt on top of the world. I didn't know you were an Aussie as well! We got a few on this forum haha. Congrats.

creativelyric · « **Reply #119 on:** July 22, 2012, 09:37:18 pm »

Congrats, bro.

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Author Topic: chasing athleticism (Read 1467058 times)

D4

Re: w3,d3 .. do I have a 31" vertical??

entropy

Re: chasing athleticism

creativelyric

Re: chasing athleticism

vag

Re: chasing athleticism

entropy

Re: chasing athleticism

LBSS

Re: chasing athleticism

entropy

Re: chasing athleticism

entropy

wk4,d1

entropy

wk4,d2

entropy

Re: chasing athleticism

LanceSTS

Re: chasing athleticism

entropy

w4,d2

entropy

First dunks ever :D

Mikey

Re: chasing athleticism

creativelyric

Re: chasing athleticism