Author Topic: a fast and explosive donkey! (Read 1859708 times)

Coges · « **Reply #2550 on:** June 30, 2014, 08:40:25 pm »

Mate I'm certainly no SL jumping expert but here's what I picked up in the video:

- you look too proper in that video. Too upright at the start I think.
- With your final step before your two steps I personally have a longer step (is it called the penultimate step? idk) and my last two steps are closer together.
- Your approach is slower off one than off two feet
- Hard to tell from the video but when you jump off your right you look to be jumping from too far out
- When you jump off your left foot you look more fluid even though the jump looks lower.

If I were you I'd focus on trying to get the jump to be more fluid with a longer third last step (lets just call it that). Maybe even a little dip on those last steps.

I hope that's been somewhat helpful.

LBSS · « **Reply #2551 on:** June 30, 2014, 09:56:49 pm »

thanks coges. you're right about left being smoother even though it's usually lower or the same height: my right leg is much stronger. "too proper" haha, i like that. i'll try to be less proper in the future. raptor has written about the penultimate step needing to be longer before, i think (or maybe he just linked to an article about that) but when i try to do that things get all kind of fucked up. something to practice at submax intensity, perhaps.

tonight:

WEIGHT: ???
SORENESS: hamstrings
ACHES/INJURIES: left shoulder but not too severe, right knee but only during warm up
MENTAL STATE: okay, a little tired

- warm up

- SL bound x 10,10,10,10
alternating left and right starts with a false step. acole, does that mean i'm doing it right? with the false step? the sets where i didn't mess up the count were just shy of 25y, maybe about a foot. will try to measure these the same way in the future, always better to be able to see progress/regression.

- sprint 30m x 3; 60m x 2; 100m; 100m
walk back recovery between reps, ~5 mins between sets. 4.5, 4.5, 4.6; 8.3, 8.3; 13.3; 13.8. wind was swirling and some of the slowness can be attributed to headwind for sure, that 13.8 was like running uphill. not that i'd have been fast otherwise, obviously. hamstrings were feeling it, especially on the starts. was reading through old posts on CF forums and i'm simply not fit. t0ddday told me that weeks (months?) ago but it's only now getting through my thick head what that actually means. i was done after the second 100, headache and lightheaded.

- stretch

Coges · « **Reply #2552 on:** June 30, 2014, 11:14:37 pm »

Quote from: LBSS on June 30, 2014, 09:56:49 pm

thanks coges. you're right about left being smoother even though it's usually lower or the same height: my right leg is much stronger. "too proper" haha, i like that. i'll try to be less proper in the future. raptor has written about the penultimate step needing to be longer before, i think (or maybe he just linked to an article about that) but when i try to do that things get all kind of fucked up. something to practice at submax intensity, perhaps.

Haha yes be less proper. All the good jumpers have a little bit of dirty about them. Derrick Rose's dunks always come to mind and when I think about his jump it's always a little dirty (genetic freak maybe though). For single leg I don't know.

The best way to practice sub max imo is to just to layups. For me that also helps with distancing from the rim as you will quite quickly find out of you're too close or too far away.

LBSS · « **Reply #2553 on:** July 01, 2014, 12:03:21 am »

i actually have been been doing lots of layups. if you can believe it, my SLRVJ used to be much, much worse.

Coges · « **Reply #2554 on:** July 01, 2014, 12:08:00 am »

Haha good to hear. Keep at it mate.

Raptor · « **Reply #2555 on:** July 01, 2014, 04:34:20 am »

The penultimate step should indeed be longer than the last step. You also want to be the "lowest" in the penultimate so that you can kinda start rising up on your last step and have the proper angle for takeoff and glute drive.

When you're low in the last step as well, then your tendency will be to have a longer last step (almost as long, if not, as the penultimate) and that will have a breaking effect on you, and also stretch the hamstrings a ton and elongate the amortization phase.

So instead of a quick glute hip snap, you're going to have a long, hamstring-initiated hip extension.

LBSS · « **Reply #2556 on:** July 01, 2014, 08:55:02 pm »

went to the gym and warmed up, planning just to do some upper body stuff (bench, rows, beach work) but shoulder felt super unstable. like even just unracking the bar for benching was not okay. so i bagged it. thought about doing some tempo but i feel dead.

LBSS · « **Reply #2557 on:** July 02, 2014, 03:07:15 pm »

my left pec/anterior delt was, um, burning this morning. low-grade, not really painful, but definite burning sensation.

???

LBSS · « **Reply #2558 on:** July 02, 2014, 10:09:14 pm »

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder
MENTAL STATE: low motivation, had to force myself out the door

- warm up

- SL bound shit
t0ddday sent some comments on that vid and i tried to incorporate them but no real success. my LLL and RRR bounds are very bad. messed around with some different things trying to get at least one bound at a time "correct." just gotta keep working at these.

- sprint 30m x 3; 50m x 4
4.4, 4.6, 4.6; 7.0, 7.0, 7.0, 7.0 -- third rep was actually 6.96 on the stopwatch but i think i cheated a bit on the click.

- 50m acceleration 50m float x 2
these are stupid, just wanted to get some 100m stuff in but these fall in the dreaded "medium intensity" category. will not do them again.

- stretch

meh.

LBSS · « **Reply #2559 on:** July 06, 2014, 08:17:25 pm »

yesterday:

WEIGHT: 174
SORENESS: none
ACHES/INJURIES: left shoulder
MENTAL STATE: really good

- warm up

- DLRVJ x ~15
not the best but consistently 34-35, mid-palm. approach still a bit inconsistent, not getting as much out of it as i can sometimes.

- SLRVJ x a few
tried a bunch of stuff, including walking out from one step out to two and three, and taking a longer run-up to build a little more speed. all awkward, lots of room for improvement. will keep doing some of this technique guesswork after DLRVJ, it's a good way to get in some more jumps without stressing myself out too much.

- superset x 4
-- bench 135 x 8,8,8,10
-- BOR 135 x 8,8,8,10

- superset x 3
-- assisted natural GHR x 8
-- leg press 400 x 10
-- paused leg press calf raise 240 x 8
-- pallof press 80 x 10

- superset x 2
-- smith machine shrug 225 x 12
-- DB curl 25s x 12
-- tricep kickback 30 x 12; 20 x 12

- stretch

great workout, rep work for upper body feels awesome. still working out a lower body routine -- 400 maxes out that leg press machine so i need to switch to the other one -- but i think i'll alternate GHR and RDLs supersetted with leg press and calf raises.

vag · « **Reply #2560 on:** July 07, 2014, 03:45:47 am »

Quote from: LBSS on July 06, 2014, 08:17:25 pm

- DLRVJ x ~15
not the best but consistently 34-35, mid-palm. approach still a bit inconsistent, not getting as much out of it as i can sometimes.

This sentence shows how much you have progressed!
Gets even better when you consider you are unable to squat for quite some time now. Or was that a good thing to an extent, a forced break from too much squat focus?

LBSS · « **Reply #2561 on:** July 07, 2014, 09:16:54 am »

yeah that's true, although a 5" improvement in consistent jumps over four years is a pretty terrible rate of progress. here's hoping that last inch or two of PR jumps comes more quickly. i think i'm already almost there.

anyway, losing squats was a mixed bag for sure but i think a net positive. it'd be nice if i'd cut them out by choice rather than because of a lower back issue that also blocks me from doing other stuff (ME DL bounds, jump squats, heavy RDLs). but making me get out of the rack and focus on other stuff was a good thing overall.

on that note, i definitely tweaked my lower back during the workout yesterday and forgot to note it. everything feels copacetic today, though.

LBSS · « **Reply #2562 on:** July 07, 2014, 10:13:42 am »

Quote from: T0ddday on April 07, 2014, 05:57:29 pm

Looks pretty sensible. Not sure if jumps are all indoor basketball jumps, but you might want to add some bounding outdoor as part of your track warmup. If the indoor jumps are already substantial then you could just add some submax bounds to your warmup to include with your skips and drills. As far as the distances and effort... You don't really get to use percentages. They don't have much meaning because you will get better so fast initially that it's better to just set reasonable goals for times or do 100%. Your tempo day will be an SE day until you are fit enough to do tempo, but thats fine. I'd make a few minor changes (mostly to avoid boredom but also to get you a bit race prepped - dunno if any of your training days will have blocks or a training partner but if you have a pair you would use them for day 3, if you don't them use a four point stance instead of blocks ):

DAY 1
jumps
4-5 x 60m @100+%
300m @ 100+%

DAY 2
rest/weights (upper only)

DAY 3
jumps
5x30 in blocks, walk back
3x50 in blocks - start on curve, jog out the last 50 meters to straight
2x110*
1x150*
1x200*
* timed if possible - full recovery between reps, about 7 min, 7 min, 10-15m

DAY 4
jumps submax/basketball
weights (lower and upper)

DAY 5
rest

DAY 6/7
1) 300m @ 100% ***If you are up to doing this twice a week do it first on this day or else it won't be a good test.

2) Some challenging lactate run
- could be 2x3x200 - 2 mins between the reps (200, 2min, 200, 2min, 200) & 10 mins between sets - start off trying to hit 30,30,30 & 30,30,28 and get better each week
- could be 3 x (300m, rest 45 seconds 100m) - Timed based on your 300m trial - if you run 42 all out then aim for 45 seconds @ 300m and then run as fast a 100m as possible.

^If training alone the 2x3x200 is probably easiest for you to self time and push yourself at, but you could make some other fun lactate test up just keep it the same until you compete and you will get better each week.

t0ddday also thought i should spend more time getting in shape. i've wussed out about the longer sprints and lactate work. but as i was just saying in acole's journal, jumps are still paramount and have to remain so, and i can't jump as often as i'd like because the gym is full of people a lot of the time and on a somewhat unpredictable schedule. maybe i should give morning jumps another shot. hm.

vag · « **Reply #2563 on:** July 07, 2014, 10:38:42 am »

Quote from: T0ddday on April 07, 2014, 05:57:29 pm

DAY 6/7
1) 300m @ 100% ***If you are up to doing this twice a week do it first on this day or else it won't be a good test.

2) Some challenging lactate run
- could be 2x3x200 - 2 mins between the reps (200, 2min, 200, 2min, 200) & 10 mins between sets - start off trying to hit 30,30,30 & 30,30,28 and get better each week

Niceeeee! Gonna start doing this.

LBSS · « **Reply #2564 on:** July 07, 2014, 10:35:46 pm »

gonna actually give the t0ddday plan a go. dumbass.

WEIGHT: ???
SORENESS: none
ACHES/INJURIES: left shoulder (it's "migrating")
MENTAL STATE: tired, low motivation

- warm up

- LLL/RRR bounds x 3e x 10m
just working on getting a full footstrike. baby steps. just about exactly five bounds from a false step start to get 10m but i was not putting max effort in. baby steps.

- DSVJ x 6

- avishek hop-jumps x 5

- sprint 60m x 5
??, 8.3, 8.1, 8.2, 8.4 -- swirling winds messed with these a bit. ran 5y too far on the first rep, oops. ~5 min between reps, that extra minute makes a big difference. will continue using it.

- sprint 300m x 1
48.x -- could have run a few seconds faster, for sure, but pacing was way off, no idea how fast to go out. managed to keep it so that i finished at something like a sprint rather than a trot. also, first ~130m into a nice headwind. on the plus side, this ought to come down real fast.

- core circuit 30/30 x 1
-- crunch
-- side crunch L
-- side crunch R
-- toe touch
-- leg lower
-- ground reverse hyper
-- mountain climber
-- bird dog
-- push up
~~there was one other exercise in there but i forget what it was.~~ EDIT: it was bird dogs. idea taken from brianmac.co.uk -- 9-exercise core circuits with 30s on/30s rest. adistarhj was making me ashamed of not doing core work.

- stretch

Adarq.org

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Author Topic: a fast and explosive donkey! (Read 1859708 times)

Coges

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