Author Topic: Scooby 2011 Journal (Read 556109 times)

scoobychau · « **Reply #450 on:** November 18, 2014, 01:44:49 am »

Had been sick for the 2nd week..

had not seen doctor.. hoping i can recover from this cold myself...

not sleeping early sure make thing worse...

fuxk..

scoobychau · « **Reply #451 on:** November 25, 2014, 09:13:55 pm »

141126 Finally recovered from my cold fully

Guess I am on my own as coach raptor is going though some serious issue on his own and won't be able to provide much guidance no more.
got to plan how to go from here, in less than 24 hrs, I will turn 34...

and I am not any where close to... putting it in above the rim....

LBSS · « **Reply #452 on:** November 25, 2014, 09:53:06 pm »

how's your heel? general injury/health status? you said you recovered from your cold...have you trained at all while you were sick?

scoobychau · « **Reply #453 on:** November 26, 2014, 03:36:33 am »

The heel pain.. comes and go.. after extensive massage on the foot, it went away.
and when i got sicks.. it never came back...

I played ball like twice while i was sick..
mainly 3on3 never serious. Never went to the gym.

and the heel pain.. will suddenly come back a day or 2 after my 3on3 basketball.. but it disappear real fast after like 1 or 2 step of walking.

I am starting to get use to and live with it for now.

Today lunch... I try to resume Training.

141126 Resumed Training From Flu

Base line to foul line catch and drive layup (Outside pivot)
- 10 on each side

Depth Jump with Arm swing down
- 1x5

Foul Shot
- 5 shot minimum last 2 in a row shot going in

Run-up Jump attempt
- 1x5

Base line to foul line catch and drive layup (Inside pivot)
- 10 on each side

Depth Jump with Arm swing down
- 1x5

Foul Shot
- 5 shot minimum last 2 in a row shot going in

Run-up Jump attempt
- 1x5

Shoot around until lunch time is over.

Vert attempt with 1.5" above rim max... vert decreased, jump approach no improvement.

LBSS · « **Reply #454 on:** November 26, 2014, 10:29:27 am »

what's the point of a workout like that? like, what's the point of doing ten free throws? if it's just conditioning and light skill work i guess it's fine but the volume seems awfully low. the only thing with appropriate-seeming volume are the depth jumps, but they make no sense in a conditioning workout.

ChrisM · « **Reply #455 on:** November 26, 2014, 12:22:56 pm »

Yea....I'm with LBSS. For example tale one of my workouts for ball (not exact but similar):

Warmup/dynamic stretches for 15 mins

2 ball drills for handles for about 10 mins (also great warmup)

Then depending on the day I hit perimeter moves/shooting (pullups/coming off screens/stepbacks and driving drills/layups for about an hour. HARD. Faster than game speed. I dont count shots. I count the makes. Most moves/spots I need 5 buckets. Ex: wing extended position, in out into a crossover and stepback 3. 5 of them. Swishes. Then onto the next move. Finish that spit and move to the other wing, ft extended, top of the key, baseline etc.

I only practice moves I use in a game during these drills. The key is game speed reps make everything second nature. No defense during a game plays me.as hard as I do during training.

Then once im dead I shoot fts and spot up 3s strictly for form work. Have to shoot a % on those. 85% ft, 50% 3s. Hard to do on rubber legs.

Then I jump lol but thats just me. So thats a sample of what I do, gathered from years of playing and watching D1, semi-pro, and overseas guys train.

Other positives...you'll be in game shape, without ever running a wind sprint. Ever. An hour of game situation training makes playing 35-40mins cake.

Then theres days where I go ham and do full court drills with cones/chairs and a defender picking me up at the key. Thats when I work on mew moves and crazy stuff lol

Coges · « **Reply #456 on:** November 26, 2014, 05:08:50 pm »

Quote from: ChrisM on November 26, 2014, 12:22:56 pm

Yea....I'm with LBSS. For example tale one of my workouts for ball (not exact but similar):

Warmup/dynamic stretches for 15 mins

2 ball drills for handles for about 10 mins (also great warmup)

Then depending on the day I hit perimeter moves/shooting (pullups/coming off screens/stepbacks and driving drills/layups for about an hour. HARD. Faster than game speed. I dont count shots. I count the makes. Most moves/spots I need 5 buckets. Ex: wing extended position, in out into a crossover and stepback 3. 5 of them. Swishes. Then onto the next move. Finish that spit and move to the other wing, ft extended, top of the key, baseline etc.

I only practice moves I use in a game during these drills. The key is game speed reps make everything second nature. No defense during a game plays me.as hard as I do during training.

Then once im dead I shoot fts and spot up 3s strictly for form work. Have to shoot a % on those. 85% ft, 50% 3s. Hard to do on rubber legs.

Then I jump lol but thats just me. So thats a sample of what I do, gathered from years of playing and watching D1, semi-pro, and overseas guys train.

Other positives...you'll be in game shape, without ever running a wind sprint. Ever. An hour of game situation training makes playing 35-40mins cake.

Then theres days where I go ham and do full court drills with cones/chairs and a defender picking me up at the key. Thats when I work on mew moves and crazy stuff lol

Great post and insight Chris.

ChrisM · « **Reply #457 on:** November 26, 2014, 10:01:11 pm »

Thanks, I never really used or realized the knowledge I had gained until I turned 25 so I guess im trying to make sure no one else wastes time like I did. I can only imagine where I'd be if I had started lifting and training in high school and cared about the natural talent I was given. :/

LBSS · « **Reply #458 on:** November 29, 2014, 04:12:24 pm »

reminds me of reading once that jj redick, before he does anything else, makes five shots from each spot around the world next to the basket, then 15 feet out, then threes. he starts next to the basket every single time he practices. jj redick is a career 40% three-point shooter. think about it.

ChrisM · « **Reply #459 on:** November 29, 2014, 05:24:38 pm »

Interesting. I use a method similar to Ray Allens. Stand under the basket, 5 makes, step back, repeat. I go all the way out to the NBA 3 line (24 feet) and sometimes a little further. Makes you quite accurate.

scoobychau · « **Reply #460 on:** December 02, 2014, 01:12:57 am »

Quote from: LBSS on November 26, 2014, 10:29:27 am

what's the point of a workout like that? like, what's the point of doing ten free throws? if it's just conditioning and light skill work i guess it's fine but the volume seems awfully low. the only thing with appropriate-seeming volume are the depth jumps, but they make no sense in a conditioning workout.

The 10 freee throw I did in between is aiming to rest my leg.. either from the layup running drill or the depth jump thing.

I only have like 1 hr lunch, with traveling, I have about 45min.. from picking up the ball to putting it back in the bag.

One thing I notice is my so call catch and drive layup pretty much NEVER happen in game, same goes for the Low post move....I copy and practice what i learn from youtube and better basketball video... but during in game... with a defender, I never able to do what I train for.

The most I can do is catch and shoot from foul line which usually result in a miss.

I had read about doing drill in GAME speed or Faster than game speed... but doing so... I get tired REAL fast.... i am too old for this... dam it..

scoobychau · « **Reply #461 on:** December 03, 2014, 12:39:12 am »

A frd of mine suggested me to follow russian squat routine and aim for 3xbw squat. He suggested it caz he thibk my body structure cant benefit much from plyometric...

So I asked similar question to Boinvert coach and got a reply from Shawn Myszka.

Hey man Shawn emailed this to me for you.

"Though it would definitely depend on personal movement characteristics and attributes, in most cases and in my experiences, anything over 2x BW in the squat is plenty and the increase in additional strength (in the exercise) likely would not be advantageous and/or lead to any increase in jumping performance. Instead (again without having specific data or awareness of your particular situation), I would say you would be best served to focus on ways to apply the strength that you already have in the most functionally-specific fashion to the movement patterns found within jumping. Namely, think of rate of force absorption (developing force more quickly on the eccentric/countermovement/plant phases of movement) or rate of force development (how quickly you can exert the force on the upward/takeoff type actions). These areas are usually where jumpers go wrong. Hope that helps.”

On the other hand, i joined the personap coach package with Jack Woodrup.
The training he have for me will most likely be my final attempt to dunk before i retire.

Raptor · « **Reply #462 on:** December 03, 2014, 05:51:13 am »

Shawn is right. For me, the arbitrary moment when you're going to be happy with your strength and explosiveness is when you'll be able to do 5 explosive reps with your 2x squat. At that point you can focus almost exclusively on jumping. So your focus should be to get to that 5 reps x 2xBW squat ability in terms of strength, and practice good form jumping in terms of movement efficiency.

By the way - if you'd be able to learn full cleans and full snatches you might benefit from them - not only are they hip dominant and explosive, but they also put you in the position to absorb eccentric forces in the catch, which translate into absorbing forces in the jump plant, forces you're not currently accustomed to.

Kingfish · « **Reply #463 on:** December 03, 2014, 06:38:18 am »

Quote from: scoobychau on December 03, 2014, 12:39:12 am

On the other hand, i joined the personap coach package with Jack Woodrup.
The training he have for me will most likely be my final attempt to dunk before i retire.

or you can ask raptor on juicing up..

kidding aside, a 39" SVJ is not impossible. you just go mental when you do not see improvements.

just be patient: build more muscles using heavy compound lifts to get stronger and practice jumping to improve jumping skill.

Raptor · « **Reply #464 on:** December 03, 2014, 07:43:38 am »

Also, considering your history and your build, and what you seem to be good at - getting stronger sounds like the logical thing to do. You won't get too much out of the run-up anyway, I would say. So the SVJ Kingfish route sounds the most logical way for you.

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