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161026 Russian Squat Program Week 2 day 2 Complete
I had been squatting 3 days a week with the russian program.
First 3 week require me to to multiple rep set at 300lbs.

Just finished a 6 set of 2 in this session.  Quite easy, and only take 35 min including warm up. 
(I am not sure if it is consider proper warm up, I basically squat from Bar with a 25lbs plate increment in each set)

Trying to Work on my Glute, and after reviewing the Higher Faster kellyb website with their cross linked video on how to squat with GLUTE, I am trying to squat with a Wilder stance.  (changing squat form during a russian program might not be smary as the ultimate goal is to increase 1rm at the end of 6 weeks)

But i got to do what is needed, and the first 3 weeks of the russian program felt a bit easy... (even though it is suppose to help strength endurance.
The Final 1RM in the chart at the end of 6 weeks i only listed as 395lbs.  It is a PR for me I believe.  but the ultimate goal is 400lbs mutiple reps....
So who knows, may be a 2nd round of russian squat is needed.. (another 6 weeks?)

Mean while, i am still attempting to jump at lunch, as I know... I CAN NOT just focus in squat and not go jump ( i did that for too many years).
I am unable to dunk on lowest rim no.1 still.  But I continue to Jump without ball to the rims. 

While jumping, I am trying to use my Glute more often.  And i notice my current jump method is very quad dom. because my upperbody lean fwd and often I am looking fwd on the ground.   Weight is often on the balls of my feet (which is exactly what happen during my squat)

Now, to activate more glute/pchain, i try to jump with are more Up-right upperbody, and with a more sitback pose.  Trying my best to do it during Nostep, 1 steps, and 2 steps jump.   A few degree of angle changed in the hip leading to a more upright body/sitback pose, and I can force myself to use more glute.   Will it help me jump higher? I don't know, as i am still TRYING to get use to it....

Once again... Changing Jump Form...may not be a good idea.... as every one body is different... Not to mention, i am not even at my Peak with my original jump form.  So....I am just..be Trolling and wasting time.. like this dude  -> 

Hey....to end this update, I am looking at this 2 icon,  & 
The Andrew Jumping icon does not really sitback, but he is sure looking up with only a slight lean fwd angle.
The Squatter upperbody is 100% upright and ATG also.

ya I was a very quad-dominant jumper.. I never worried about form. I did analyze my form and the form of others, and found that there are lots of different styles out there. So instead of trying to "pick a style", I just didn't focus on it at all. Instead I let my strength increases & jumping volume dictate how I jumped. All I tried to do was aggressively accelerate into my plant & jump as high as possible.

My squat form also had my knees shifting forward, very similar to how I jumped. So I didn't modify it. I figured there was some specificity there that could benefit my jumping, so why tinker with it. I had posted still frames of my squat & plant quite a few times, and basically, they looked almost exactly alike. That's also one of the many reasons I half squatted instead of deep squatted. My plant & my squat lined up almost exactly alike -> so I felt they would both benefit each other.

One mistake I made with running, was focusing too much on my running form. I tried for a long time to change my form from heel->toe to midfoot/forefoot. It turns out, that what finally helped switch my form the most was simply lowering my total running volume, focusing on running faster, and running twice a day (again). I do make a conscious effort, initially, to not go heel->toe (if I find myself doing it), but, once i'm running, I don't think about it much at all.

I did all kinds of things that hurt my running.. I was changing my foot strike, changing my arm mechanics, changing my torso angle, sticking my chest out too much, activating my hips more, etc.

But once I finally realized that my overanalysis was causing paralysis, it finally helped me to get away from all of that & instead just focus on hard/fast sessions. My running has improved dramatically since making these changes.

I've said for years, that actually thinking about technique when jumping/running maximally is a pretty bad idea.. It slows you down. If you're going to make tweaks to form etc.. You probably want to do it via drills or submax efforts. During max efforts though, a clear/free mind will most likely allow you to produce more power. You want everything to just click.. You don't want alot of "noise" or "interference" flooding around in your brain.

In the case of jumping, increasing frequency + volume of HARD jumps (until drop-off -> noticeable decrease in performance) is probably one of the best ways to find your "form".. but then the weight room will help make certain muscle groups stronger (quads, glutes, hamstrings, etc) and that should help "shift you" in a certain direction.

One thing that's important is finding our strengths.. Sometimes we perceive our strengths as weaknesses; that can just be our brain creating another obstacle.

Who knows, becoming a more glute dominant jumper may help you.. focusing on form may help. I guess the only real way to find out is to try it.. But, to me, the best type of training is when we finally just "lose ourselves and train like animals".. we just train hard, jump/run hard, stay focused, really go hard as fu*k when our body is feeling great, focus on that training session like it's the only one we'll ever do, and free our minds. Stuff like that is kind of the pinnacle of training, in my opinion.. Sometimes it takes a long time to figure it out, sometimes stuff clicks immediately. But the goal is to really end up in a spot where we almost don't "give a fu*k and we train hard as fu*k and just beast out using a few tools/ingredients that we know are effective (including the event itself)".. if that makes sense.

how are the lobs going? still practicing em`?

stay focused man..

peace



edit: I have some old still frames of plants on page 18 of this photo bucket .. this is when i wasn't as good at taking screenshots etc, pretty crappy looking. http://s390.photobucket.com/user/adarqui/library/?sort=3&page=18

161206 Have not update for a long time, my bad
Before I start logging, want to thanks Adarq for his message and idea sharing.  I cannot agree more.... jump freely relaxed is usually my PR best jump. And the way u said "animal".... Zianimal.. isn't that is exactly what Kadour believe in?  The Elite think alike... that's for sure.

So is my 5th week in my Russian Program, 5x5 at 320lbs 4x4 at 340lbs is felt ok and at the end of week 6, it will be 395lbs 1x1  (although I am hoping to squat 400lbs multiple reps).  it took me 6 weeks to get this far, due to some messed up schedule, at the end of week 4, I went to Japan for 4 days,  and when where i gained like 5 lbs and when i return, my body is unable to shift back into gear for the Strength phase...  so I repeat week 4 again. 

Any how, I am not sure if my absolute strength has increased, since i am doing multiple reps at sub max.  Either way, I am trying to jump at least twice a week at the rim (with or withoutball).  The free rubber ball had a numb and at the end it Busted on me.  Cheap free China ball i got from the web.  I am still unable to dunk at the LOW rim 1 (which i was able to dunk before). This is really bothering me.... But I notice... my dribble up is not as SMOOTH and fast as before.

I dont know what I can do from here, beside continue to Jump and dunk.  (I jump at the highest rim, and try to dunk at the lowest rim at the end of each session)

Or may be, I am just tried from the Russian program.

PS1. The Russian program required me to lift 6x6 at 300 5x5 at 320 4x4 at 340 and so on....My powerlifting buddies told me to make sure i have enought Carb(rice) as well as rest.  Which I try my best to eat up.... and along with the Japan Trip... my weight went from 180 to now 188lbs.  This is not a good thing... i feel.

PS2.  After the bust of my RUBBER ball (specific for self Loop use), It took much effort to find a replacement,  seems like store now days does not sell cheap rubber in adult size any more, I spent 1.5 hrs walked from store to store ( 5 stores in total) and fail to found a rubber ball... I end up settled with a cheap synthetic leather (10USD) that is very hard when i pump hard but not being as bouncy as a rubber ball.  The next day, I went into a stationary shop at cheap neighborhood and finally found what i need, a rubber ball at 5.5 USD.


I still can not dunk at that lowest rim, even though I am able to get high above it....this is... messed up. 

You have the strength IMO to dunk. you NEED to qork on movement efficiency and RFD while MAINTAINING your strength. GO!

You have the strength IMO to dunk. you NEED to qork on movement efficiency and RFD while MAINTAINING your strength. GO!

ya this basically..

without recommending a specific program, the key now (and always) is to keep it simple, not overthink it, go hard in your sessions, rest/sleep/eat properly, and repeat.

not overthinking things is key for scoobs.. many times he's made lots of progress than switches things up dramatically.. or starts adding in tons of stuff, so much that it burns him out or is just too much random stimuli. The key for him now is to ride these gains and continue to maintain (or build) strength & jump.

Let's just say you trained like this scoob:
Monday: JUMP EMPHASIS
- warmup: light sprints
- focus hard on trying to achieve PR jumps
- finish with squats, plate or KB swings, calf raises, pullups
- light stretch

Wednesday: MIXED FOCUS
- warmup: light sprints
- then light jumps
- then squats, plate or KB swings, calf raises, pullups
- light stretch

Friday: SQUAT FOCUS
- warmup: light sprints
- light jumps
- heavy squat focus - potential PR attempts based on a variety of set/rep schemes: 3-5x10, 3x5, 5x3, 1x5, 1x3, 1x1 (ie, trying to PR one of those)
- plate or KB swings, calf raises, pullups
- light stretch

Off-days: could be very light jog, jump rope, basketball drills, etc.. just something to get the blood flowing for a bit then done...... OR complete rest - which is probably even better on Saturday/Sunday in this example schedule.

So let's just say you did something like that.. I'm not prescribing it to you, but it's a decent schedule.. The point i'm trying to make here, is how you alternate your focus and based on that focus, what you try to PR/go hard on... You can't go hard on squat every session, just like you can't go hard on jumps every session. Finally, in that schedule, you see how Monday has your MAX EFFORT JUMPS, because ideally you get 2 good days of rest following an intense squat session, and bang, more power.



So in a nutshell.. the key is to just find your rhythm and stay consistent with it.. you need to maintain and/or push your lifting strength just like you need to maintain/push your jumps.. A 'light jump session' is more of a maintenance session, just to expose your body to those movements/forces/speeds etc.. It can actually be "hard" but not from a "maximal effort" perspective.. you can still try to get up high but you need to stay relaxed and not go crazy.. plus with a lighter session, you can actually get in more jumps (even with less rest).

Finally, if you're feeling "drained" on lifts, you simply back off that week.. These are the "simple things" that you learn when you focus on listening to your body rather than following specific programs.. following specific programs is cool, don't get me wrong.. but I personally prefer understanding how and when to push or back off.

pc!

161222 Deload Week nearly done.. and I GOT sick which changed in to Dehydration Week
So since last friday, i had not been lifting or jump... I insure i am deloading as suggested.
I did manage to do 3x 30 min jog with my girl as there will children/parents race day on xmax (dec 25)

With 3 days left (in deload week as well race day) i got real sick. I believe it is call Gastroenteritis,  I was having such bad diarrhea attack and also lead to bad throw up.  So in 1 night, i went to the wash room multiple times with throw up and lost an record 9lbs with in 12 hrs period.

I end up visiting the doctor for some medicine and i am feeling slightly better. 
My legs are so tired from all this pooping.  And my extraction point feel like it is on fire.  lol


1 week of no jump and no lift really got into my nerve.  I worry about my Newly Gained strength might slip away. I also worry if all this strengh... end up being wasted and not able to transfer to jump. Anyway.. i will wait untill next week to ... really jump.

Honestly speaking this Mondays Wed Fri 8am gym session before work habit is hard earned.  I sure want to keep this up as a good habit.

On the other hand, my Powerlifting coach also instruct me to keep squatting for maintenance purpose.
What he suggested is :
Your max is already 405. 355 should be no problem even on a bad day, so pick a weight between 355-385, squat 3 reps without grinding. 2 session per weeks.  Focus on jumping, as squat is only for strength maintenance.

With that in mind.  So Monday, Wed, Fri morning session can be 2 lower with 1 upper.   I was original thinking about squatting every Monday and Friday, but after reading what Adarq said, may be it is smart to Do Jump on Monday instead.

With that a side, the local gym i have access to is not like a Cross fit gym. so there is lot of machine dumbell and barbell.. but it is not likely i can do Box jump or any jump exercise that require a larger area.  I can sprint on trackmill, but that seems to defect the purpose.

But what I have is 45min to 1 hr lunch time every day.  without rain, i can head out and jump all i want.

I need to consider what i need to do next week... during my lunch time. Just go attack the rim without and with the ball, trying to reach over the rim?
or should I do more assist plyometric, like depth jump depth drop and single leg Bounding.   I have not done plyometric for quite a while, and i am getting old with my joint too.

As I am typing this... i am still just recovering from my diarrhea. And i guess the Flu virus is giving me some body pain on my shoulder and lower back also.
but I cant wait to go back out to jump!!!


Video of the Last Week, Last Session, Last Set Last Rep Last attempt of a new PR.
https://youtu.be/cqkUGfE5lNM
<a href="http://www.youtube.com/watch?v=cqkUGfE5lNM" target="_blank">http://www.youtube.com/watch?v=cqkUGfE5lNM</a>

scooby u need to work out your mind not your strength ..... go to the hood and ball it up for a few months than you'll be able to fly.....

the hood advice is decent. I don't think he has that "luxury" though.

jumping in front of people, especially in 'the hood', is a decent adrenaline boost.

was going to +1 !!

u jump like a woman that just won a lottery ticket

then -1. 

170103 NEW YEAR First Jump Session

A little catch up with my Training log.
after the Russian squat program, I got sick with the diarrhea attack and lost like 10 lbs in few days (mostly water)  I went to see doctor and give me some Anti shit pill and i got better in 3 days or so. 

And Like my Powerlift coach suggest, if my 1rm is 405lbs, i should be able to do 355lbs 3 reps on any given day easy mutiple sets until grinding (target: 355-385).

The true is, my first squat session after I Recovered from sickness. 
- warm up as usual
- 315 lbs x 3 (last rep shifted fwd)
- 365 x1 (ALMOST GOT STUCK at the bottom)
- 355 x 1.5 (Failed on 2nd reps)
- 315lbs x3  (third rep start to grind)
- 315lbs x3  (Felt a little better)

So... I contacted my Plifting coach and he ... thinks.. the 3 days diarrhea kind of RESET my strength....

And suggested me to do 6x3 of 3 big plate (315lbs)  for Strength Maintenance   (he suggested 2 twice a week)
And i will always remember what the bro said here, My Target is Mutiple reps of Heavy 4 plates.

================================================
With that Strength Training a side, is 2017... and I am... planning.
I think to myself... 10 yrs of training.. I had done EVERYTHING.. there is no deny about that.  Now I Look at what Worked for me.. and what does not work and also what i HAD not do but may be i should.

- Does not work list:
- Squat Squat and more squat trying to mindlessly get my squat number up and hope to jump higher later.  (My squat number never got up and remian 385lbs forever, untill i did Russian squat)
- Plyometric 2 twice a week 2 hours session (jump Manual) Heavy duty Jump like mad.... (so much assist jump exercise without ACTUALLY JUMPING at the rim at a basketball court)
- Mix and match Strength AND Plyometric Exercise at the same time ( Boinvert and other type of exercise program.... did not give me inches)
- Olympic lifting I spent a year learning Olifting, and sort of get the idea on how to do High Pull and Panda Pull, Hang Clean and Full clean, Never risk to learn about snatch of over head push.  (Learning these lift, prevent myself from getting hurt with proper form, but I never got to the point where i REALLY Cleaning  a 1 Reps max sort of lift.)  And may be this is the reason, Olifting never helped me Jump higher.
- Lifting Light, but Explosively, there is a year or so where i NEVER attempt 1rm, I just squat and deadlift Light but hope to do it as fast and explosive as possible. And may be I was not jumping.... during this time.... Vertical never increased.

- WHAT DOES WORK LIST:
- Vertical Jump Mastery Custom program with Jack Woodrup asking me to JUMP 4 to 5 times a weeks AT THE RIM at the basketball court.  My PEAK of my life with whole Hand over 10' rim in 2015.
- Russian Squat Program (spent 9 weeks instead of 6) and my squat number go from 385 to 405.  (but not able to transfer to Jump yet)

- WHAT I did not DO but People Suggested me to:
-  Michael Deschuytter suggested me to quit squat and do exercise like the both Knee on the floor and throw myself in to full squat position
- Andy Nicholson suggested me to Jump Rope, FAST with high knee quick steps.  He consider this as GOLDEN exercise.  So i got myself some Nike rope, but i did not spent time to Master Rope jumping skill.
- Single leg pistol squat - I just think it is stupid if i can squat 400lbs 2 leg, and unable to do pistol squat.... may be it is the reason i can not jump high..

======================================
Now, the plan for 2017.  Look at whats Worked.
Jumping 4 to 5 days a week.  + Russian Squat(6 weeks/ 1.5 month).

My plan...Jump/Squat Cycle (3 months per cycle)
1.5 month of Intensive Jump Period (with 2 squat session per week not doing 1rm, but only 6x3 of 315lbs for strength maintenance)
- exercise include, glute activation with band, tuck jump board jump, depth jump, depth drop, and ultimately JUMP at the rim, with ball withoutball, from Low rim to higher low rim and lob pass if time allow

1.5 month of Russian Squat (3 weeks strength base +3 week Explosive 1rm phs)
- first 3 week is quite easy, so  3 days of squat per week, plus 2 days of JUMP session per weeks.
- last 3 weeks will be tough heavy and No jump session will be included.

12 months per year, 3 month per cycle, and I will have 4 cycles in 2017. 
The key question is. If i am sure i can gain strength with Russian, can I transfer this strength to Jump with a 1.5 month cycle.
I should be able to answer that in Mid Feb. 

P.S. what about the Mike D knee exercise and... Jump rope exercise. 
i can easily add the knee exercise in my Jump cycle.  but the jump rope thing might take some time.....
and Andy N. suggest to jump rope at the end of EVERY Plyometric / leg session
======================================================

Update from a Quick Chat with Andy N,
the Jump rope exericse is only 3 min long and he suggest to do it at the end of EVERY session,  he did it 3 times a weeks only
(he train 2 plyo/core + 2 Heavy Leg lift + 1 upper  5 days a weeks)
(core consist of Plank, birddog and suitcase carry)
======================================================

Before I end this Log.
I want to remind myself.
Kobe once said....
What he do to be where he is now.. is  plan.... got to plan... Spent time to plan, and stick to the plan u created.... Adjust the plan while u are doing it... fine tune it.. and follow the plan.... and keep adjusting and keep sticking to it...

that is how he get where he is.