LOL, not only can you do both but you pretty much have to do both! Doing #1 allows you to do #2... But don't get trapped into focusing on your body when you jump maximally (read the focus paper andrew posted), get it programmed and then focus on the target when you jump!
Could some one direct me to the FOCUS PAPER post? not sure where to find that.
ha ya that is a misquote (on scoobs part). I said for him, shedding some extra fat and getting into the 160's could do him good. I also told him (on fb) not to worry about the 150's. Lean up a bit and get into the 160's but make sure to focus on maintaining that squat strength, stabilize there, then keep jumping and lifting.
pc!
Yes both Adarq and Kadour suggested to get to 16x lbs, (Kadour is 73kg/160lbs). the 15xlbs was mentioned to me from that tawinese coach and is the weight of some Chinese Gold medalist high jumper just for reference. I wont be 15x before i am 16x... so that is my goal for now.
151224 Merry Xmas But can you continue to jog thru xmas?Is Week 4 of my daily jog, and I had already skipped one day. For the pass 3 weeks, I maintained about 5 x20min job per week.
Started at 188lbs, I am now at 17Xlbs. Lowest i got is 174lbs probably due to water lost and fasting.
Weight is pretty much ups and down at 178lbs, however Pants is getting lose. The belt might need an extra hole punched.
Still continue to do Jump at the low rim attempting to dunk twice a week, Never landed a dunk yet, foot work, dribble skill jump mechanics need fine tuning. My Whole palm is over this rim easy... however going up with ball is never easy. And i am not able to jump as high if going up with 2 hand. IF i can not dunk on this... forget about offical 10foot.
Have not been squatting heavy for few months, only been doing 3set of 3 with triple 45lb plate on each side. Probably should test my 1RM while losing weight.
Issue about the FAT/Weight Lost jog:
Originally was planning to jog for 30 min but seems like my body get too tired and hungry.. so I was suggested to start with just 20 min. which I did for 16 sessions now.
I am getting faster in my 20 min jog, able to maintain avg speed under 6 min per km consistently. I am looking fwd to breaking record running farther in every session in that 20min.
The question now is, should I be running for a longer duration to hit the fat lost duration zone or should I continue to do the 20min with the aim to break my previous record.
Yesterday I ran and for the first time i did a full 20min forefoot strike; I started off slower than expected, then catch up with my under 6min/km speed with 10min left in my run. Passing by most of the people... and suddenly spoted a girl infront... where i try to over take. She is fast... there was are time where i was gaining on her.. but never manage to really get too close, in fact out of the 10min or so, I was having a hard time just keeping up behind her. My android reported I was running at 5min:13sec when I was keeping up with her. I look at my apps, still have 2 and a half min left.... I just force myself to continue. Right after the apps confirmed 20min run completed.. I just stopped and she disappear into far away. She is shorter than me with a more frequent/pace of steps, yet she is able to maintain that speed like a pcs of cake. I am impressed...
P.S. Injury Warning!!!
Originally, I started my run with regular strike, and shifted to 10min regular and 10 min (50/50) forefoot strike but my calf got so sore I went back to regular. Ran a few days with regular, and attempt to 50/50 again and my calf finally adapted, did a few more session of 5min Regular 15min Forefoot and body has adapted finally. As started yesterday, finally did a full 20 min forward stride. No pain the the calf.
HOWEVER, my knee started to have weird PAIN (not soreness) behind the knee cap. Not during run, but when Pick up like 30lbs and walk around, my knee start feeling weird. I put on patella strap when I jump at lunch or Jog now (I always use knee wrap in ball training). I thought the Forefoot stride should be fail prof avoiding any joint pain... and i never had knee injury with all those long 1.5 hrs of jump manual jump training. I need to pay attention to this... may be ICING my knee after each session is necessary?
I once again resumed taking Glucosamine pill again just to be safe...
Again... should I run longer (30min)? or run faster within that (20min)?
running longer but slow is safer? I just want to lose weight.. so i can jump higher... (but my weight is stuck .... eventhough my pants size is going down) not sure if that help with my jump.
