Author Topic: Scooby 2011 Journal  (Read 555912 times)

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Rix

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Re: Scooby 2011 Journal
« Reply #90 on: March 13, 2012, 07:57:58 am »
0
My 2 cents: Bail on the jump soles. I'm not even sure why you started with them in the first place. I am guessing it was convenient and you read a ton of positive (and possibly fake) reviews about them?
I think intense plyo sessions without the jump soles would be more effective. Like if you had done all those workout without the jump soles for example. Also keep lifting weights if that's an option.

Raptor

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Re: Scooby 2011 Journal
« Reply #91 on: March 13, 2012, 11:19:41 am »
+2
He's probably still at 20% bodyfat and immensly quad dominant and slow. Some people never learn.
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

scoobychau

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Re: Scooby 2011 Journal
« Reply #92 on: March 14, 2012, 12:23:14 am »
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He's probably still at 20% bodyfat and immensly quad dominant and slow. Some people never learn.

The reason I use jumpsole is because i got it dirt cheap.  Further more, lot of study show that, using jumpsole result in pretty much same result compare to regular plyometric with the additional risk of getting injury.

However, since i got it already, why not give it a try.

About body fat, Raptor is right, I need to work on it.

I might be a quad dominant jumper, but my as a powerlifting trainer, i strong believe my Glute is very strong.

May be I do not know how to ACTIVATE the Glute during a jump...
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

Raptor

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Re: Scooby 2011 Journal
« Reply #93 on: March 14, 2012, 09:21:51 am »
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So let me get this straight: you think that wearing jumpsoles around is less risky for injuries than doing plyos with regular shoes? :ninja:
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

D4

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Re: Scooby 2011 Journal
« Reply #94 on: March 14, 2012, 09:29:50 am »
+2


The reason I use jumpsole is because i got it dirt cheap.  Further more, lot of study show that, using jumpsole result in pretty much same result compare to regular plyometric with the additional risk of getting injury.



Jumpsoles are much riskier for injury than regular shoes.  Probably also less effective in terms of vert training.

So if jumpsoles are not as effective for your goals, and they are more dangerous, why would you use them JUST BECAUSE you got them cheap...???


If a homeless bum sells me a sandwich for 20 cents, should I eat it because it was 'dirt cheap'?

You're always changing up your stuff and not taking advice from people on this forum....  Constantly asking for advice but doing your own things and changing stuff up.

Just keep getting stronger in the weight room, go out and have jump practice sessions 2-3x a week, and go on a diet.  No one is going to jump high at 20% bodyfat....
« Last Edit: March 14, 2012, 09:31:56 am by D4 »
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

scoobychau

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Re: Scooby 2011 Journal
« Reply #95 on: March 15, 2012, 12:44:11 am »
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Thanks to all who reply,
Regarding to the Jumpsole, I just want to give it a try, and it is within reach... so no harm for testing it.
I consider it as a tool which might not give u extra boost, but it should not give u negative result.
(much like people using power Brush with their teeth... it is fun for a while...and not necessary better then regular brush, oh well.. let ignore the product/tools and focus back in plyometric.)

120315 Squat Day
BW at 192lbs
146lbs X 8
168lbs X 8
196lbs X 8
216lbs X 6
236lbs X 5
256lbs X 5
286lbs X 3
306lbs X 3
328lbs X 2
348lbs X 2
354lbs X 1
364lbs X 1
374lbs X 1
385lbs X 1 2BW Squat at 85% parallel ( Video Cap)

 :wowthatwasnutswtf: I am getting my strength back!!!!  :highfive:
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

Rix

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Re: Scooby 2011 Journal
« Reply #96 on: March 15, 2012, 07:36:30 am »
+1
Thanks to all who reply,
Regarding to the Jumpsole, I just want to give it a try, and it is within reach... so no harm for testing it.

Testing =  a workout or 2, at most a couple weeks. You dedicated (and wasted) 8 weeks doing workouts with them.
D4 said it right: if you ask for advice be prepared to listen and act on it. People give their input and you keep doing your own thing. Many people on this forum know what they're doing. There are also plenty of resources here and online in general that you can use to build an effective training plan for yourself. You just have to actually do it.
I would say the first place to start is cutting down on BF. Dropping down to below 15% should increase your vert at least an inch. You asked Raptor for "some quick effective method". Are you serious?! Do cardio for some extended period of time and make sure you're consuming less calories than you burn.

scoobychau

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Re: Scooby 2011 Journal
« Reply #97 on: March 16, 2012, 04:34:00 am »
0
120315 Upper Body Fast
3 round of upper body circuit training completed in little over 30 min.

120316 Jumpsole W8DB
Is friday today, my Leg is not fresh, calf is sore form Tuesday ball training, and I feel like i am still recovering from the heavy squat from Wed.  Anyway, I will try to Give 100% effort on this final day of Jumpsole training.

I plan to take it easy on this coming week. while cutting down on the amount of fatty food.
I may as well spend on the time to practice the jumping with smooth approach.

(U can not say u Test a system unless u completed the routine at least one time... that is what i mean by test... but I done my home work, so  is not like I am treating this platform shoes as magic shoes....)
« Last Edit: March 22, 2012, 11:49:35 pm by scoobychau »
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

scoobychau

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Re: Scooby 2011 Journal
« Reply #98 on: March 22, 2012, 11:59:57 pm »
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120319 Quick Upper body
Lunch Jump Approach Pratice.
30 min upperbody circuit training before 3 days training camp with work.

120323 Back from Camp and Dream about dunk
Back from 3 days completly off.

This morning  i dream about me in a Big big dark room.
with a basketball rim with spot light on it.

lot of people and friend sit on the side watching, (like a TV ads.)
then i go slamdunk....

like those Nike Tv Ads... wat the hack


Lunch Jump Approach Pratice.

==========================================================
I am jumping and de-loading my Cal this weeks

I am practicing jump every second day now.  I try to shoot like 10 jump shots, then attempt to jump 2-3 time in that cycle for 40 min daily.

Video cap from today session:
http://vimeo.com/39051703

I know the theory to jump high are:
- During recoil, go down fast (but not too much) and rebound up
- The last 2 steps must be fast (2 foot approach)
- Master the ability to carry horizontal force, stop it at a penny and redirect it upward.

After jumping for 3 sessions, I notice the following:
- it is hard to maintain control  with high approach speed
- If I try to slow down, mid way, my approach is not smooth and it just useless, (try to be smooth instead of too fast)
- My best jump come from planting my first jump foot (left), and letting my 2nd jump foot land by gravity force and then explode up.  Most of the jumping power is coming from the left foot.

Area for improvement / Target:
Reviewed a few adarq dunk video, who is also LR planted.  I had set this as my short terms goal. 
- Instead of letting the body/2nd leg drop by gravity in the last step, try to pull myself down with force and rebound.
- Limit the range of motion in the downward phase might be a good idea.
- Increase the arm swing power!
- others feedback i hope to get from adarq.org....
« Last Edit: March 25, 2012, 11:43:48 pm by scoobychau »
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

scoobychau

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Re: Scooby 2011 Journal
« Reply #99 on: March 26, 2012, 03:12:09 am »
0
120326 Practice Jumping Approach
I had done nothing over the weekend, beside eating pizza and sleep.  Body is sluggish...doing nothing for 2 days did not let my body recover, it sort of make my body feel tire...  Excessive sleeping?

Trying to remember what I wrote about in my last journal and putting it in action.
Started out slow and sluggish, not about to touch the rim...
warming up toward able to get over the time and testing various method.

After warm up, I had tried:
- hop stop Jump
- L R plant with Left leg landing on the heel to toe
- L R plant focus on the balls of the feet without heel touching the ground
- close range 4 step approach, L R running, L R jumping

Basically, ALL of the Above jumping technique result in near the same vertical power.  

I did find out something today, in my LR plant, I feel like I can jump better if i plant my last foot (being R) at an angle toward inside.    This way I feel like I can Stop myself better and redirect the force upward.

However, most of my jump is very close to the rim, I am not sure if this is a good thing...

Video Cap from today:
http://vimeo.com/39181579

120326 Night Shift Run
10:37pm 30min 4.43km @188.6lbs/19.8%BF
« Last Edit: March 26, 2012, 10:23:01 pm by scoobychau »
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

Raptor

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Re: Scooby 2011 Journal
« Reply #100 on: March 26, 2012, 06:34:22 am »
0
You should forget about all this ^^^ and focus on reducing bodyfat. You're both wasting your time and destroying your body/joints jumping at that bodyfat %.
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

vag

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Re: Scooby 2011 Journal
« Reply #101 on: March 26, 2012, 08:18:17 am »
0
^
LOL, give him a break!
I agree that his main focus should be fat loss , and also that with fat loss the jumping efficiency/coordination will improve much more than with practicing technique.
My 2 objections:
-I dont see why he has to stop practicing his jumps and just lose fat. He is not a 250lbs 25% fatass , he is 192lbs with some excess bodyfat , nothing too much. Why not improve his form while cutting?
-Destroy his body/joints @ 192lbs dressed? Come on...
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

Raptor

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Re: Scooby 2011 Journal
« Reply #102 on: March 26, 2012, 09:04:12 am »
0
Well it's more to it than just bodyweight. Due to the effects a lot of bodyfat have on your posture, you will load the muscles/tendons/joints differently than without that much bodyfat. But yeah, he's not "that" fat.
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

scoobychau

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Re: Scooby 2011 Journal
« Reply #103 on: March 28, 2012, 12:19:32 am »
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120327 Lunch practice Jump, 2 hours of moderate basketball team training at night.
Made a new friend on the court  ;D

Is just too funny...I must share this  :P
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

scoobychau

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Re: Scooby 2011 Journal
« Reply #104 on: March 30, 2012, 02:19:44 am »
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120328 Attempt to do that M100
Went to the gym after work, try to do that M100 and it is ultra hard lol.
End up doing M30 for 3 round... leg is burn up...
So tired that it sort of affect my sleep at night.

120329 Fat lost mission continue
I was so tire from i don know what reason, may be due to previouse 30 min run, or the 2 hours basketball or lunch time test pr the M30 X 3 i did...... i don't know...

Anyway tonight I am back in running the 30 min:
30min run with 4.35km @ 189.2lbs & 18.2% BF
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)