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cool. Why is he suggesting low rim dunking? Also how low?

Your main goal right now is to consistently get vert up? or to land a dunk on 10'?

151022 Olifting session 7 completed

took 1 week off to vacation, and have zero training for the pass 7 days.

Did a session of T0dday jump at lunch.. as my vert decreased.. i am going back to  jumping toward the rim. 
out of 20 jump, first 7 is so poor that i can not tough the rim (lack of warm up probably)  from jump 8 to 11, My speed of landing and jumping increased and i felt the force absorb and explosive power. and able to reach over the rim by a inch or so. from rep 12 to 20... the result is up and down.. but never really good.

Return to olifting class and crap, i lost my technique, the back seems to raise up TOO early EVEN I Focus and THINK i am not.
End up spending 2 hrs of lifting light weight.  No where near to heavy weight yet... fuxk.


the next morning, leg is tired.. not sure from jump or lift.

Olifting class changed to Tue and Thus starting this week.

Have you ever actually stuck to one training method for longer than a couple weeks?

151029 Olifting class session 10 tonight

I resumed Heavy lifting once a week on sunday morning ( squating 315lbs 4 set of 3 and deadlifting a few more set/rep after)

also resumed Jump training at lunch, doing Tooday method, 1 step jump, 2 step jump and work up to 3 step jump.
I try to get about 20 jump in total during my jump training lunch session.   But with limited time. this mean i do not have proper warm up... the initial 7-10 jump usually end up as warm up.  (First 3 or 5 jump might not be able to tip the rim)

However, I changed the jump session a little this week, instead of jump 20 times, I spent my time doing 4 depth drops, followed with full court Sprint with 4 depth jump.  for a total of 4 Sprint, and 3 set of Depth jump.  With this in place, i am able to touch the rim on my very first jumnp and reach over in my 3rd jump.   I end up doing 5 rep of 1 steps, 5 rep of 2 step and 5 reps of 3 steps jump.

see how things go with this change.

nice.. i used to love performing several short sprints before i'd start jumping.. really wakes you up.

Olimpic lifting is hard, I am getting the technique and form back after 2 sessions resumed from holiday.  However, even with proper technique, i am not able to lift Fast.  Coach is not letting me lift heavy... i am still just lifting 40kg.  which is useless for vertical development.

is like having 10lbs, 20lbs,40lbs gloves, for boxing training.  I am able to throw punch with 40lbs. but i am slow.
ok lets do 20lbs... and i am faster.. ok lets do 10lbs.. it is easy BUT i am still not FAST enough. 

the coach and throw punch fast at 10, 20 and even 40.   Able to throw punch is not enough, able to throw it FAST is the key.
JUST like vertical jumping. 

now.. i am stuck at Light weight gloves.... because even though I can go heavier... but i am not able to go fast... even when it is light.
both the coach and me.. is trying to figur thing out.

one more update, i tried 45 hrs fasting with drinking water last weekend. did not feel anything special...but i lost 8lbs.

some more research show for athlete performance, intermittent fasting is the way to go. which is just an 16 hr fast (skipping breakfast only)
Which i find it pretty dumb as so many people skip breakfast caz they are late to work..

anyway, i gave it a try and did it today.. will see how things go.

Talked to Kadour, and because of his religion,  he fast also... twice a week no eating or drinking.

In general I feel good skipping meals and eating light.. but when I dunked, I couldn't skip meals or dunk on an empty stomach. If I dunked in the morning, I'd go for milk + coffee/cappuccino powder. This helped me feel very alert and "jittery" (caffeine) but without the weakness i'd feel if I skipped a meal. The feeling of "slightly hungry, jittery, alert, aggressive, and possible pooping way too much" is when I jumped my best.. lmao .. Oh also, the previous meal (the night before), I'd load up on bananas and some protein, so that come morning, i'd have everything digested and I was ready to go.

My pre-dunking meal was always very light (like I mentioned before).

I'm not a caffeine drinker anymore so.. Right now i'm just drinking orange juice in the morning before I train. Does the job for tennis/running etc.

pc!

Update from Completing Session 9 of Olifting Class.

(Just to get it off my Chest, I ALWAYS COMPLETE A PROGRAM I STARTED, I HAD NEVER BEEN PROGRAM HOPING, STOP MAKE ME REPEAT THAT AGAIN)
JUMP MANUAL i spent Months if not over half a years. Completed and repeated.  (the Original Author never reply question when i email or fb message him)
BOINVERT, Completed and repeated. (Email response is good when i have question)
VJB Completed and repeated. (Various program with in the book, and Kelly is a Great guy)
JUMP SOLE (even this pcs of junk I Completed)
I even did many weeks of Raptor designed program (did not pay him, and he sort of got more important things to do in life and stopped his coaching with me)
Also that Custom Jack Woodrup prgram where i pay him monthly.. Did it for Over half year  at least, i can not remember right... MR woodrup Facebook account is closed now.... for watever reason.

Over the course of all this years, there is one program where i started and did not complete,  Jump Alert.

And I did Squat extensively to get to 2.17 x BW squat... (not buy squat every few months on and off for fun.)
the only Crap i did not START/repeat is that Project Vertical junk by Tyler Ray.



I agree, I sucks, as I am stuck at that 37  or so vertical and never got higher for at least 2 Fuking yrs...  and... I never stopped.  Call me dumb, call me waste of time..  Watever.  I... just continue to seek watever way is available.   And frankly... this Olifting way will most likely be my last attempt.

Fasting, Dry, Wet, eating Fish.. get lighter water.. i will do whenever i remember.. Stretching.. Hiit, Cardio.... I am trying... also..

ok... I got that out of my chest....
 

Back to my update.

I did my 9 session of olifting yesterday.
the learning progress is slow over these 5 weeks or so.. may be I lack talent.

i went from hang clean to power clean, to able to keep my Hip and leg angle constant at initial off the ground phs before arriving the hip for extension and HUMP the bar.

I spend alot of time getting the form right, as i often wrongly HUMP the bar too early (when the bar is just 1 inch above knee level)

but now.. is all fixed, and the bar is always on top of my dick level as I Hump the bar.  (Some Lifter Keep saying Hump is a good sign, where i believe Extending the hip which LEAD to humping is good, but humping is not a must.... However... Humping did make the bar fly like it is light and often result in explosive speed/lift)

when the Hump(or full extesnion ) happen, the bar Really Fly up high easy.

took like like 6 classes to get to this point. I was power cleaning about 60kg (when form start to degrade)

I took 1.5 week off and when I return to my 7th class
my technique is fucked... the Angle is messed up as i Raise my back too early off the ground
I spent my 7th and 8th class to fix my technique doing hang clean. (consider that is a Fking waste of time AND money)

however... after i got the technique back. I AM NOT ABLE TO lift fast still , not as FAST as coach at least.  Everything is right, but the explosive Thurst is not there.  As if a person is punching with a 30lbs glove in slow speed.

So coach make me go back to just the bar with 10kg on top.   I am trying to lift Fast, not heavy.  the concept is... Lift fast > lift heavy.

a fighter not able to throw fast punch with 10lb glove is useless,,, does not matter if u can throw a OK punch in 20lbs.  It need to be Fast, period

that was the conclusion of session 8.


On session 9 (yesterday)
My coach suggested me to stop power cleaning and starting Power snatching (wide grip), Ending with the bar above my head. 
So in this session, I spent  2 hrs power snatching just the bar and a little 10kg.... 

With the wider grip, the Bar is always at the Correct hip level (above Dick)... where I can Hump and Bounce/thrust the ball up.
Coach now tell me to Flex my Butt when i Hump (which i find it very hard, as the CATCH phs is RIGHT after the Extenion.... instead.. i feel like i am throwing a Punch and quickly taking it back instead of leaving my Fist all the way up front)

I spend a good 30 min just doing hi pull, where i Do not go down to catch the snatch.  I am told the Triple extension and HOLD my position.  this way.. I am certain that my Calf is contracted with Toe pointing down with my shoulder Snugged.  (later on, when I Catch in Clean or snatch, i am certain that my calf did not activated as much as I quickly drop myself down to catch.)


I recall, the Tawinese  Short Dunker  told me to do Power Snatch over Cleans.  (my coach suggested Clean over snatch is because he think I can preform clean in private gym. where as snatch is too scary/not safe for regular gym.)

Anyhow.. after today extensive snatching section, my coach feel that I am going to right direction again.

trying to develop explosve Power as fast as blinking of an eyes.. the Feeling of Fast over the feeling of lifting heavy....
the next day, my shoulder is VERY Sore, and same as my Calf and Shin, this had NEVER happened in my previouse 8 lifting session.
May be this is a good sign.
(however, I did have a basketball game the day before the recent olifting session.. so i am not sure what is the real course)
The full body soreness make me feel like i am starting to have a cold/flu.  which I sure hope it wont happen.

just Journal. For record keeping for myself.

PS. Face book have this new Share your memory function recently.   It is about this time of the year. 2013 Oct where I was at my PEAK vertical...
every time this memory appear on my fb... it disgust me. I am stuck. I know ... and thanks for reminding me how High i got before..
i am not even at my peakl level.. and i am trying to dunk... while the clock is ticking and i am getting older and older.

Scoob,

You cannot dunk because you are simply not strong enough to jump 38"+

Make a goal of  high bar, full squat 2xBW consistently for 5 reps+.. get there and you will have a chance to dunk.
Any other thing you invest your time and effort is not going to help you as much.

You of all people should know that the only reason you are in the 30s" VJ is because you were able to consistently handle 315 at some point. Do the same with 400s. You just have to not go mental when you burnout.   

150610 A jump session..... with video and comparing to before..

Today:
<a href="http://www.youtube.com/watch?v=dEh6OqnC_H0" target="_blank">http://www.youtube.com/watch?v=dEh6OqnC_H0</a>



Before:
<a href="http://www.youtube.com/watch?v=JZT_JmAvLyI" target="_blank">http://www.youtube.com/watch?v=JZT_JmAvLyI</a>


I slowed down... and vert decreased.  I need to fingur out how i got myself to that speed by looking up my training history.