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all that lifting and plyos and stuff dont count if you dont actually try to dunk, thats like by far the most important part

yeah i guess youre right, hard to put myself in other peoples perspective, but even if you got the slowest cns and muscle fibers and what not, i belive you need to have a max out dunk attempts at least once in 5 days or so, and scooby here has them like once a month or so?

150916  Got sick again... Caught a cold Saw doctor already
Last Friday 150911  I did my 2 hrs Olifting lesson in the park, personal 1 on 1 training Free of charge for the first class.
Forced myself to learn from Ground to Waist level to High pull only. Did it in Hang clean and / Snatch position.
As suggested by coach, the Snatch Wide grip position is better for learning to use the Hip while the bar travel pass the waist.

Will continue this lesson, since it is the first time the coach teach in the park... not sure if we will get ejected.  So we are just testing the water and is free for now.


As for Jumping Training, 2 times per week with 1 lift 1 jump session continue, the quality of lifting session decreased a little as some time i did it on Sunday (which limit my self to 45 min only as my girl singing class is jsut 1 hr long and i need to go back to pick her up)
Jump/plyo session remain good.   But still not much Max effort  to the rim .

On my 3rd visit of that new rim/court i took the measurement and found that rum to be 115 inch only.    No wonder i got high over the rim... it is rediculasly  low and still i am not able to lend a dunk on it (using Step bound Jump 2 hands).

On the other hand the old court with 10' rim is finally opened.  On my way to see doctor today (I caught a cold and want to cure it asap), I saw a bunch of people standing at the court staring up at the roof of the school building.  This does not look good, seems like they are going to start/plan some more construction on this Court.....

report over, suppose to do plyo/jump day tonight... but i guess it would not be a good idea to jump when you are sick.

Fuxk.

But you are a single leg jumper, my strength-training 'obsession' applies to double leg 'ungifted' jumpers.
By the way, those 7 years of strength training gave you nothing at all, didn't you add something like 15 inches to your DL jump? 

Bullshit! You got to 160kg squat, hard SVJ dunks at 9'8'' and 35-ish DLRVJ. I don't know why you are trying to alter your own stats.
The fact is that you were very reactive but weak before training, you strength-trained, your squat skyrocketed and your SVJ/DLRVJ followed.

Thing is raptor you didn't finish the deal by getting lean at the same time as you were strong. That's the part I always failed at too. I think until you've got all those ducks in a row, it's hard to say you're only capable of X.

They don't seem that high. 2nd one, maybe. But being consistent with them is hell.

151009 O-lifting 1 on 1 with coach 5 session complete

After I recover with cold, I finally dropped Jump Manual (1 sessin of 1.5 Lift / 1 Session of 1.5 hr jump per week).
I am doing 2 session of 1.5 hour Olifting Learning session.  And just finished my 5th sessions  today.

I shared some videos with other trainer online, they said my clean is much better than before.
I could not really tell myself.... should be better.. but not sure HOW much better...
and I am lifting like 30 min with just the bar and with 45lbs on each side toward the end only.

This movement is so weird and not natural...
Hyper extending my shoulder Backward, and curl my lowerback sticking my tummy fwd with my butt backward at ALL time.
The initial lifting phs required me to go SLOW.... and Not extending my Leg until the bar reach the Take off point (the DICK area)..
And once I lift off...it happen so quick that i need to squat back down with my butt back to catch....
all so weird.

Many people said hump the bar is the way to go
Some even tell me to hump the bar so hard that to get bruise mark on hip/dick area....

But my coach said it is not hump the bar.. when u extend... The hip will touch the bar and when the bar slide up on ur hip while u extend.
It should RUB hard .... So it is like a upward snap on ur dick/hip area that feel and sound like a hump... and u should be able to here the Slap/rub sound...

all i feel is..When I am Lifting with the so call more GOOD form
i am Humping the bar forward.
but my coach said.. as long as the bar is not MOVING fwd is good enough (he said my bar is going up not fwd so keep doing it)
even I feel like I am humping...

I try to tell myself to extend my HIP, instead of HUMP the bar and this usually result in bad lift without the rub/slap explosive sound...wtf

But when T tell myself.. HUMP the bar... it end up being a good faster lift.

So weird I have to say

And once the bar is up, i need to quickly squat back down, the so call Strength shortening cycle which is SUPPOSE to benefit Vertical jump is weird again.

I can not relate this to VERTICAL jumping.

1st, humping does not feel like full extension on the hip, and coach said never jump off the floor, just triple extend explosively..(how to be explosive and not in the air =.=, especially when I am lifting light.)
2nd. after air lifted the bar, I need to quickly squat back down... which does not feel like full triple extension again.. (extnesion may only happen for fraction of a sec... and even that might not be a FULL triple extension..)

And up till now.. I am still doing Light lift. Which will not help my vertical...
Coach said, once my hit rate of GOOD LIFTING form/speed is higher enough, I can start adding weight. (which hopefully by then... vert will go up)
Current hit rate of a GOOD lift is about 60 to 70 percent only.


One thing I did notice...with these 5 session of olifting class is.... for a few lift when I got it right (not more than 10 happened).  The lift or so call explosive contraction of muscle happen so fast that it feel like.... blinking of an eyes... which I NEVER experienced in any Power Lift... (not even Jump Squat)

sort of like....comparing throwing punch
Punch with dumbbell... vs throwing punch freely (with flexed slow muscle) vs throwing punch with quick reflex

I cant really explain... it just feel like i am training how to contract SUPER fast, and Relax back in squat position SUPER fast...

I don't know... where it will take me....

BIY...

===============================================
On a side note... my bball coach only gave me 2.5 min of game time in my last match...
I truly feel like I am wasting time... playing basketball.... may be i should just go to the training session... which is at least more Efficient comparing to time spent vs actual exercise time.
1 hr traveling 30 min warm up 1 hr match time leading to 2.5 min game/activity time
vs.
1 hr traveling 2 hr training session leading to 1.5 activity time.