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there's this pain in my right arch of my feet, like its being stretched or something.

actually it's been there since a year or 2 ago already, just that i see it as just more of a minor irritant than anything else haha. somedays i dont feel it, somedays it gets quite icky. also happens when i wear shoes like chucks or vans for awhile... what gives huh?

looks like i need to strengthen my ankles as well, those sprains from ages ago are coming back to haunt me, sometimes the ankle aches in a few spots.

there's this pain in my right arch of my feet, like its being stretched or something.

actually it's been there since a year or 2 ago already, just that i see it as just more of a minor irritant than anything else haha. somedays i dont feel it, somedays it gets quite icky. also happens when i wear shoes like chucks or vans for awhile... what gives huh?

looks like i need to strengthen my ankles as well, those sprains from ages ago are coming back to haunt me, sometimes the ankle aches in a few spots.

i've had that.. i had it very bad actually, had to stop jumping/sprinting etc for a few months, it was so painful.. only thing that fixed that was resting :/

my feet have gotten so much stronger since wearing nike zoom waffle racers.. they really help strengthen your feet, i imagine vibrams would also help.. vans/chucks have bad arch support so, that might be the reason.

peace

Quote from: cowed77 on June 14, 2010, 11:09:53 am

there's this pain in my right arch of my feet, like its being stretched or something.

actually it's been there since a year or 2 ago already, just that i see it as just more of a minor irritant than anything else haha. somedays i dont feel it, somedays it gets quite icky. also happens when i wear shoes like chucks or vans for awhile... what gives huh?

looks like i need to strengthen my ankles as well, those sprains from ages ago are coming back to haunt me, sometimes the ankle aches in a few spots.

i've had that.. i had it very bad actually, had to stop jumping/sprinting etc for a few months, it was so painful.. only thing that fixed that was resting :/

my feet have gotten so much stronger since wearing nike zoom waffle racers.. they really help strengthen your feet, i imagine vibrams would also help.. vans/chucks have bad arch support so, that might be the reason.

peace

Plantar fasciitis is a bitch. Try rolling the arch of your foot with a tennis ball or bouncy ball, stretching your big toe nice and long (60 seconds each in the morning and evening is ideal according to my PT), and doing some barefoot warm-ups. Here's what I do for my feet before a sprinting/jumping workout (all x15-20 yards):

walk forward on outsides of feet
walk forward on insides of feet
walk with feet turned out (penguin style)
walk with feet turned in (pigeon-toed style)
walk backwards on toes
walk forwards on heels

Takes about two-three minutes.

I would also say, DO NOT switch straight into FiveFingers or other barefoot-type shoes for running or jumping. Try walking around barefoot a bit,

Did the last workout, haven't got round to posting. Gonna go for the weekend game in abit..
Wats it gonna be next week adarq?

league games are at 2 different courts. at the one where i got my vid, that was the court with the higher rim.

best so far was abit of palm, only once tho, a few weeks ago.

yesterday, was at the court with the lower rim, think my best there, was all my fingers, though that was sometime back... seldom have games scheduled there.

but... i got almost the entire palm over! heh heh, i dunno what the actual vert is, but i think its abit of a pr.

still felt like i could maybe get higher, but i tried for a few more times, but couldnt get anythin done. my runup and gathering needs some work, i had the feeling i couldnt generate all my power into the jump properly. also, i couldnt really go vertically/vertically, i was always kinda reaching for the rim, not like the jumps u filmed, where u always seemed to plant perfectly and go straight up.

im confused but hopefully it was a PR !! hehe

last time you jumped there, only fingers over, this time whole palm.. i mean sounds like a PR, if it was, then im very happy! HEH!!

ya my plant is pretty efficient.. you just have to not think and do it, over and over, body will make it all reflexive.

peace, we'll do something similar as last week for this week again, looks like you responded well to it.

hmm... oki i'll repeat week 4...

but will the lack of upper body work cause me to lose any strength?

im gonna post workout tonight, or is that already monday for you, shit!!! heh

if it is, just repeat he monday workout and add a 1x5 (bench)/2x5(seated row) before the pullups/dips

ill post a bit later tho fam is over right now..

peace!

heh! it is monday morning over here in singapore... am at work now, hitting the gym in abt 8 hours time :p

ah!








hey man, check out week 3 here... i've helped you with the weights.. i mean, if your back is bugging don't hit those weights, but if you feel good then those are the goals..

tell me if you think 127kg is too much on those msem squats.. you did it for your first session, we need to keep up a certain strength 'threshold' during this phase, we don't want to be going up and down too much IF we can hit the goal weight that session.. those 3 singles should be hard, but doable for 2 sets, so give me some feedback on that, because you did 120/127 first session, then on week 2 last session you did 120/125 etc..

for example, we want something like this, as an example:

week 1: day 1: msem 127 kg @ 2x3, day 3: msem 120 kg @ 2x3
week 3: day 1: msem 130 kg @ 2x3, day 3: msem 125 kg @ 2x3

every 2nd week its bumping up as we transition entirely into explosive phase.








ok so, we'll have a two week rotation so to get some extra volume in on the second week.. this is what I propose:

week 1: power emphasis
week 2: power + strength maintenance

week 3: power emphasis
week 4: power + strength maintenance

---

week 1:
- sunday: rest
- monday: power lower
- tuesday: rest
- wednesday: workout #1: jump session        workout #2: upper body
- thursday: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)



week 1: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3

- C1: MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep), 85-90% 1RM
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 20% 1RM

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH




Week 1: Day 2: Wednesday: Workout 1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want
- LIGHT STRETCH


Week 1: Day 2: Wednesday: Workout 2
- WARMUP (ACTIVE DYNAMIC OR BASKETBALL WARMUP)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5

- CORE
- LIGHT STRETCH


Week 1: Day 3: Thursday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 5x3

- MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep), 85-90% 1RM
- REST: 5 minutes
- PAUSE (1 second) DB WALKING LUNGE: 3x3: HEAVY BUT NOT MAX, PERFECT FORM:

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH

---

week 2:
- sunday: rest
- monday: volume lower
- tuesday: rest
- wednesday: upper body
- thursday: workout #1: jump session,  workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)


Week 2: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA SQUAT: 3x3
- SQUAT: 3x5 (done with 6-7RM), full rest between sets
- DB WALKING LUNGE: 3x5 each (done with 6-7RM), full rest between sets
- CALF RAISE: LIGHT: 3x10, 60s rest between sets

- S1: Pullups: 2xAF
- S2: Pushups or dips: 2xAF

- CORE
- LIGHT STRETCH


Week 2: Day 2: Upper
- WARMUP (LIGHT BASKETBALL, help recover legs)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5:
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5:
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5:
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5

- CORE
- LIGHT STRETCH



Week 2: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH



Week 2: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3

- C1: MSEM squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), 85% 1RM (Lighter)
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep), starting at 25% 1RM

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH

---

week 3:
- sunday: rest
- monday: power lower
- tuesday: rest
- wednesday: workout #1: jump session        workout #2: upper body
- thursday: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)



week 3: Day 1: Monday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 3x3 : 3 sets @ 70kg

- C1: MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep): 2 sets of 3 singles @ 127kg
- C1-rest: 5 minutes
- C1: jump squat: 2 x 5 (~30s rest between reps, reset & rerack bar between each rep): 2 sets of 5 @ 40 kg

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF

- CORE
- LIGHT STRETCH




Week 3: Day 2: Wednesday: Workout 1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want
- LIGHT STRETCH


Week 3: Day 2: Wednesday: Workout 2
- WARMUP (ACTIVE DYNAMIC OR BASKETBALL WARMUP)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

DONT FORCE ANY REPS HERE, REALLY LONG STRUGGLE IS NOT GOOD, SO JUST RACK IT <- for the 5th rep etc
- PRESS 1: OVERHEAD PRESS: Work up to a heavy 1 x 5: top set last time was 50kg
- PULL 1: SEATED ROW: Work up to a heavy 2 x 5: top set last time was 77.5kg
- PRESS 2: BENCH PRESS: Work up to a heavy 1 x 5: top set last time was 90kg for 4, hit 85kg for 5 or 90kg for 5
- PULL 2: WEIGHTED CHINUPS: Work up to a heavy 1 x 5: top set last time was at "20kg"

- CORE
- LIGHT STRETCH


Week 3: Day 3: Thursday
- Active-Dynamic WARMUP
- "Stiff leg" Jump rope: 8 sets of 200 turns (i'll go more over this later)
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA squat: 5x3 : 5 sets of 3 with 65 kg

- MSEM squat: 2 x 3 (~30s rest between reps, reset & rerack bar between each rep): 2 sets of 3 singles with 120kg <- work on extra speed here, lighter because of game on saturday
- REST: 5 minutes
- PAUSE (1 second) DB WALKING LUNGE: 3x3: HEAVY BUT NOT MAX, PERFECT FORM: 3 sets of 3 @ 30,30,30

- S1: Pullups: 2xAF
- S1: dips or pushups: 2xAF


- CORE
- LIGHT STRETCH

---

week 4:
- sunday: rest
- monday: power lower
- tuesday: rest
- wednesday: sprint activation
- thursday: workout #1: jump session,  workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)


Week 4: Day 1: Monday
- Active-Dynamic WARMUP
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- 18" DJ: 2 x 10
- REA SQUAT: 5x3 : 70kg
- SQUAT: 2 x 8 singles (done explosively, ~15-30s rest between reps) : ~110kg

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH


Week 4: Day 2: Wednesday
- AD-warmup
- Light sprint warmup
- 10 yard sprints: 5
- 20 yard sprints: 4
- broad jumps: 3x5
- LIGHT STRETCH



Week 4: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH



Week 4: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA SQUAT: 5x3 : 70kg
- SQUAT: 2 x 8 singles (done explosively, ~15-30s rest between reps) : ~110kg

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH

---

week 5:
- sunday: rest
- monday: power lower + maintenance upper
- tuesday: rest
- wednesday: sprint activation
- thursday: workout #1: jump session,  workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)


Week 5: Day 1: Monday
- Active-Dynamic WARMUP
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- 18" DJ: 2 x 10
- REA SQUAT: 5x3 : 70kg
- SQUAT: 2 x 6 singles (done explosively, ~15-30s rest between reps) : ~115kg

- BENCH PRESS: work up to 1x5
- SEATED ROW: 3x5

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH


Week 5: Day 2: Wednesday
- AD-warmup
- Light sprint warmup
- 10 yard sprints: 5
- 20 yard sprints: 4
- broad jumps: 3x5
- LIGHT STRETCH



Week 5: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH



Week 5: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- REA SQUAT: 5x3 : 70kg
- SQUAT: 2 x 8 singles (done explosively, ~15-30s rest between reps) : ~112kg

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH



Week 5: Day 4: Saturday: GAMES/JUMPS

- Get some max RVJ's in during warmup or at some point, after game etc.

---

ok we'll fill in stuff you are unsure of etc.. and i'll re-edit as you reply.

week 33
adarq week 5 day 1: Monday

did a workout last week, but lost the log, so not gonna post.

Active/dynamic warmup

Prehab
shoulders, glutes, cobras
2 x 10

18" depth jumps
2 x 10

REA squats
5 x 3 x 70kg

MSEM squats
2 x 6 singles x 115kg

Bench
5 x 40, 50, 60, 70, 80, 80

Seated rows
5 x 35, 45, 55, 75, 75, 75

pullups
15, 15

dips
25, 25

back extensions
20, 20

hanging leg raises
15, 15

cut myself some slack on the pullups/dips, didnt want to accumulate too much fatigue