Adarq.org

151117 Night 1 on 1 Olifting Class
Coach.. had decided only focus on triple extension with ultra explosive speed now.
Instead of wide Grip hi pull, He told me to do close grip high pull (which is not really high consider is like a Clean and Jerk grip)
Go from Light to heavy back to light. 
lifting off ground at SLOW SLOW speed (pretending it is heavy regardless of weight), once pass the hip, double knee band and Explode it up like  mad.

it worked out fine... I am able to lift faster than before (at least from coach eyes)  and hopefully this can translate to jump performance later on.
Weight in kGg, it go like this...0, 50, 60, 70, 80, 85, upto 87.5 and then back to fast pulls 40kg.

Coach is.... not taking my $ any more, because I am not improving.. in Olifting...
this gave me pressure... as a friend and as a coach... he want me to improve, and i am failing him.  Coach is also not happy if he is not able to help me... he actually think and take his time to Think about what can be done to help me.... in terms of "lifting Fast, applying power in short time". 

very appreciate his help.

When I look at pass few days.
Sun morning 45 min Olift/squat
Monday morning 10 min abs 16 min bike
Monday Lunch 45 min Max effort jump
Monday Night 2 hrs ball team training..
Tuesday noon 2 hrs Jumping/ balling with Canadian Dunker frd.
Tuesday Night 2.5 hrs Olifting class.

I Deicide to take Wednesday off.

=====================================================
Back to the topic about What I see real life with the Canadian/Asian Dunker.
When I say he is fast.. he is really fast about the movment... I looked at Adarq video about being Angry to dunk.  His fast is not like Adarq fast. 
Adarq arm swing is powerful and he fly as his arm go from back to front and up.
My Dunker friend Focus on SWINGING his arm DOWN fast.  So he go DOWN (bending his knee and Hip) as well as swing arm down during the planting phase, and his arm does not really Swing Back and point to the sky, it only go down.

As for myself... I am Like adarq,  I swing my arm back.. and as it swing fwd and up, i jump.

I think...
Adarq uses arm swing to help elevate himself like a sling shot.
Dunker frd uses arm swing to Add speed and Load to his plant.

(btw, this dunker frd of mine can never self lob a alley, he can only do drop step 2 hands dunk....which is different than most dunker who benefit from leaning/reaching 1 handed self alley dunk)

Als about being Relax... I am not sure if i mentioned it before, during my Olifting class few yrs back, where the Government funding class hired a 1980 Gold Olifting medalist as a Guest coach for months.  He said to the students:  You must relax your muscle, tight tense muscle is powerless, he see all this body builder with big tight hard muscle and think they have no explosive power. 

Relax...and suddenly contract ! BAM! thats power.... like Bruce Lee quick ... powerful short punch.

Enough of those mumbo jumbo  talk..
I need to figur out how I can...jump higher by ..
1. Go down faster  (Canadian Dunker suggestion*)
or
2. Go up Stronger (Olifting triple extension)


*one of the exercise method Canadian Dunker told me 2 yrs ago which i never followed was.... standing straight up, with ur arm/hand up high infront of you, and Suddenly Forcefully Sit yourself down and Pull ur hand down as if you are PULLING a rope infront of u down.  This is exactly how he PLANT for a jump....(he showed me this again... 2 yrs later)
Also... Olifting Coach is not teaching me to catch... so it pretty much mean that i am not training for the contracting/planting phase during olifting.


P.S. Adarq, I am not sure if he is genetically good or not, but he does train his ass for vert... may be not necessary heavy heavy squat, but sure alot of plyometric, depth drop and jump etc.

151119 Jump Training with a Purpose... for the first time - Conditional Training
(started the day with 10 min abs exercise )

I mean for "the first time".. I made up a program of my own ... for a purpose..

This is what I did at lunch basket!

Warm up phase to start my CNS:
Quad Stretch 30 sec each leg
Depth drop x 8  (Forcefully swing the arms DOWN.. for added load, inspired by Canadian Dunker (CD) )
Sprint full cout x1   (Just to Fire up my CNS more)
Depth jump x 4 (Previously, I try to start the upward arm swing during ground contact to promote Quick ground contact,  Now I forcefully swing the arms down trying to LOAD up my leg faster with added power and rebound up as quick as i can)
Sprint full cout x1   (Just to Fire up my CNS more)
Depth Jump x 4
Sprint Full x 1
Depth Jump x 4

(warm up complete)


Quick Powerful Plant Drill x 10  (Training for loading/contracting phase)
Basically, from standing, take half a step/mini hop fwd and go into a LEFT RIGHT Plant, the key is trying to go low, go fast with power and not to lean forward.  With 90 degree knee and hip band, the knee passing toe (which is hard for me).  Try to stop on a penny, the shoes are squeaking in every rep, with the right shoes being destroyed.  During the downward plant, forcefully throw those arm down with a slightly leaning to the back/left side.

Single Leg Box Jump  x5 each leg  (Training for triple extension, jumping phase)
With arm behind back, jump up to a box with a small dip to load the leg.

Mid range shooting x 10 , various drill just for skill polish.

Repeat QPPD and SLBJ and shooting for 5 sets.


==================================
The Big Picture:
Sunday Morning 45 min - olifting hi pull and some squat  (Explosive Extension and strength)

Once a week Night 2 hrs olifting 1on1 coaching (lifting skill and power training).

Once a week Lunch Max Effort Jump, T0oodays method! probably will do the Quick Powerful Plant Drill with Jumping, putting the ball in while touching backboard. Similar to T0oodays method with a mini step.  (Just Jump to the rim)

Once a week LunchConditional Training Breaking down Jump in to Planting contraction and extension.   No jumping toward the rim.

Once a week Night team bball practice...

that is 5 session of activity per week.. 1 morning 2 night and 2 lunch.  may be more actual Jumping to the rim is necessary....
still thinking...

151122 Sunday Olifting 45 min
Took Friday and Sat off, and Sunday morning.
Did 3 set of Front, side Left, Side Right Plank.  and 45 min olifting of Hi pull.
form Body weight, to bar, to 25lbs each side to 35 lbs on each side.

Wrap up with 3x45lb plates each side squat for 2 set of 3.

151123 Did not wake up early Monday
Unlike last monday where i woke up to do abs and bike.. I just sleep in with tired leg.  At night I have team ball training, but i went there 30 min early just to do the Quick Powerful Plant Drill 5 set of 10.  Still some time lean forward, and now fast/powerful enough.  Probably not low enough also.

After Ball training, test jump a little at that unknow height rim for 3 or 4 times, i am not able to touch the rim at all.
Wrap up the training with 6X full court length lunges.

151124 Jump break down Tuesday
My legs are still sore from yesterday, but knowing wed and thu day will be busy (without lunch basket but possibly can do something in the morning).  I have to do something at lunch today.  Decide to do the break up of jump exercise.

- Depth Drop x10, sprint, depth jump x 4, sprint and repeat of total 3 sprints.
- 5 sets of 10 Quick Powerful Plant Drill with single leg box jump x4 and some random shooting between each set.

I am now wonder if Depth Jump is a good choice as a warm up exercise... (I am getting the Bounce feeling, but not like SUper Bouncy... and i recall depth jump is... dangerous without proper warmup...)  and i am using it as warm up to Wake up my CNS?  um...

Thanks Adarq, sorry i did not get back .. (even though I chatted with u a few time on FB already)
your suggest is good, I guess will adjust and follow ur routine for lunch instead.

151215  Long time no update.... and here I come
Mission 1 lose weight
Mission 2 gain explosive power
Mission 3 Jump and hope to me efficient in jumping

Mission 1 Lose those weight:
For the pass 3 weeks i run 20 min daily with empty stomach.  About 5 run per week.  First weeks was harsh.. i did some 30 min some 2x min.. and i am just tire, it messed up my jump training and make me eat more ...  2nd week feel better, and I changed to fwd stride for 10 min hoping to get bouncy feeling with my calf and it messed up my calf which i knew is going to happen.  I did not dare to do fwd stride for 3 or 4 session until the beginning of 3rd week.. i ran for 5 min normal and moved to fwd stride again for 15 min.. and seems like my body adapt to it finally.  No more pain, and my leg is less sore and I am slowly resuming my jump training. 

Body weight went from 188lbs from last vacation to now 176lbs.  I do occupationally do 48hrs fast on weekend and some time inteintermittent fasting on weekdays.  My weight go up and down.. to as low as 174lbs to 181lbs.  But now pretty stable at 176lbs.

Invested in Rope as suggested by Adarq... who suggested when i am tire... jump rope instead or jog, if i am TOO tire to jog... walk instead.
however.. when I am too tire... i sleep in.  Fail.

Many people told me it is not necessary for me to lose weight.. they look at me and think i am fit.  However. talked to Adarq, Kadour, and tawinese trainer.
All confirmed for a 5'11" dude.... 15xlbs to 16xlbs is the most efficient... for jumping.. (not for basketball)

Mission 2 Explosive/Strength:
Still continue to do Olifting, at least 1 session a day, every weekend must have a 45min olifting session by myself while i drop of my gf for singing class.  I always wrap up olifting session with a few set of heavy squat.

Most of the time, i will have another session with 1on1 personal coach. which last about 2to 2.5 hrs long.  Still i am Just doing High pulls from the floor.
Coach.. is not teaching me the full movement after like 12 sessions of personal coaching.  He know my goal is to jump higher, and he is making sure I am lifting as fast/explosive as possible regardless of Catching the bar or not.  Often doing the triage lifting method, from light weight to heavy back to light and hoping to be explosive near the end with lighter weight after lifting heavy.


Mission 3 The actual jump.
Now that the 10foot rim is close again untill Feb.  I wont make the same mistake of NOT jumping to the rim (like last time).  Last time when the court is close, I just continue to do jump manual with 1 day of extensive lift and 1 day of extensive plyometric.... which...frankly did not make me jump higher... but it maintained or kept me being in shape at least.   

This time around, I will have 2 session AT LEAST per week of jumping; with the first session focusing on PLANTING.... and the 2nd session focus on JUMPING.  now that i revisited my journal, I will take adarq suggestion and make something out of it.

Problem is.. now that i do not have access to an official 10 foot rim, I do not want to mess up my shooting (which is already shxt) doing mid range jumper on low rim.  Instead, i will focus on Foot work,  layup and JUMP up with ball, touching backboard instead.  I am hoping doing this can minimize the affect of balling in low rim too often.

and... to wrap up today journal,  I did this today at lunch basket.  Which... is a double dribble... while attempt to dunk on that low rim I am stuck with.

https://youtu.be/XqQ7v7s_Ois
<a href="http://www.youtube.com/watch?v=XqQ7v7s_Ois" target="_blank">http://www.youtube.com/watch?v=XqQ7v7s_Ois</a>

LOL..... 

what i have in mind..
https://www.youtube.com/watch?v=kAmDOTsp5cs

<a href="http://www.youtube.com/watch?v=kAmDOTsp5cs" target="_blank">http://www.youtube.com/watch?v=kAmDOTsp5cs</a>

congrats but i'm confused, what's the PR?

Many people told me it is not necessary for me to lose weight.. they look at me and think i am fit.  However. talked to Adarq, Kadour, and tawinese trainer.
All confirmed for a 5'11" dude.... 15xlbs to 16xlbs is the most efficient... for jumping.. (not for basketball)

Damn... So I have a long ways to go?  Must lose 50 something pounds?   I hope I'm the exception....