Author Topic: Scooby 2011 Journal (Read 555985 times)

scoobychau · « **Reply #105 on:** April 03, 2012, 03:43:11 am »

120402 Lunch Shift + After Office Hr shift + Night shift

Lunch Jump Pratice training:
Did a couple of Jump, Seem like I am not able to Jump good if use more then 3 steps. Not able to use horizontal force at all.
2 Steps jump improved quite a bit.
As seen here:

ViIdeo : http://vimeo.com/39616610

After Office Gym
3 round of Upperbody circuit training, with inclined bench situp and Depth drop/jump alteration

Night Shift Run
Ran at 11:00pm, 35min non stop, feeling better about running now.

pjtvs · « **Reply #106 on:** April 03, 2012, 05:03:17 am »

I really see you getting more explosive already scooby! good job!

Raptor · « **Reply #107 on:** April 03, 2012, 07:07:26 am »

Yeah it doesn't look too bad. Maybe you could try for a longer run-up and more speed (5 steps or so) and see what that does.

AGC · « **Reply #108 on:** April 04, 2012, 01:18:53 am »

Ever thought about getting your BF properly tested? It doesn't look like you're at 18.2%, more like 12-13% (which is OK for a DL jumper). You don't want to devote heaps of energy and time trying to cut it down if it's actually at an acceptable level and you just didn't measure it properly in the beginning.

scoobychau · « **Reply #109 on:** April 04, 2012, 09:41:41 pm »

120403 Basketball Team Practice

I went back to the court where I jump at lunch everyday, and confirmed the Left rim is 121" & right rim is at 120".
The photo posted is the 120" rim.
With that being cleared up, my official new Vertical Height is about 34.5"-35"!!
Which would be a

Today team practice is at a high rim court, after played over an hours as center/lowpost, I could barely tap the rim...

vag · « **Reply #110 on:** April 05, 2012, 04:23:35 am »

Quote from: scoobychau on April 04, 2012, 09:41:41 pm

I went back to the court where I jump at lunch everyday, and confirmed the Left rim is 121" & right rim is at 122".
The photo posted is the 120" rim.

$:-\$

Come on , admit it , you do it on purpose , you like fucking with our brains...

Raptor · « **Reply #111 on:** April 05, 2012, 04:49:21 am »

Yes but the other rim opposed to this 120 inch rim is 119".

scoobychau · « **Reply #112 on:** April 06, 2012, 09:10:07 am »

Hahaha. So so sorry. My bad on the 122".
This is what i get for updating journal in the office during work hours lol...
Always pretending to be working while doing personal thing. Lol

Let me fix my previous post.

I plan to go back to my old home to test slamming the small ball. But seems like the whole Easter long weekend will be raining. WTF indeed.

scoobychau · « **Reply #113 on:** April 09, 2012, 11:14:03 pm »

120405 The day b4 Easter Holiday (3 weeks deload, GYM Resume today!)
Lunch:
Air Ball Practice (Pass to urself attempt)

After office Lower body
Squat
139 x8
157 x8
179 x6
201 x6
225 x6
257 x3
279 x3
301 x2
329 x2
329 x 2 slow

Heading back to old home on Easter Holiday, attempt to dunk but still fail short.

Took the time to edit part 1 of Jumpsole Adventure Video:

www.youtube.com/watch?v=8otoLxnsMUI

scoobychau · « **Reply #114 on:** April 10, 2012, 04:24:29 am »

120410 Resume Jumpsole at lunch

Summer is officially here, sunny and hot outside. Which mean I must take a shower after each training session at lunch.
12:35 Left the office at
12:40 Get changed and start jumping
13:32 Head back to office with shorts and tee shirt (office people are all looking at me like

in the lobby)
13:42 Done taking shower
13:45 Eat my 2 piece of tuna bread...

I resumed jumpsole training starting with the Week 5 routine. I will see how I feel, may be i will bring a weight vest to the office soon.

scoobychau · « **Reply #115 on:** April 12, 2012, 03:20:04 am »

120411 Hot like HOT HOT
Lunch:
Is so hot, i went to the court to practice some Air Ball shooting along with some real shooting, but it is really too hot and sunny.... I end stretching my should in the shade. (I wonder how on earth I can preform plyometric in a sunny hot day like this tomorrow)

After work:
Upper body circuit training 3 round trip with inclined sit up.

120412 Hot like HOT HOT X2 But not Hot enough to stop me
Training Partner is busy, so I am on my own. The weather is too hot...
I did my jump training, and in between sets, I stay in the shade to stretch and rest.
I think the Heat does affect my training, especially those Max Effort ex like Rim jump, and Box jump... Some time, i feel like i just want to get it done and go back in the shade..

Especially about the Rim jump today... i feel like i did not give 100% for most of the jump...I just reach for the rim tap it....

I need to remind myself what I am doing here.

After work:
Lower body Squat
Bar 1x10
135lbs 1x8
155lbs 1x6
185lbs 1x6
205lbs 1x5
225lbs 1x5
255lbs 1x4
285lbs 1x4
305lbs 1x3
325lbs 1x2
351lbs 1x1
371lbs Failed
(I attempt to do everything ATG today.. howevr, looking at the video, I don't think i am doing ATG... even if did not tell my self to go back up at parallel.

Night Shift:
1hr of Half court, 1 hr of full court basketball.

scoobychau · « **Reply #116 on:** April 16, 2012, 05:50:47 am »

120415 Old home Weekly Vert test
Since I resumed training from the deload period last week, My vert did not increase.. in fact I was not able to get my highest jump this weekend.

120416 Nice weather, Hot but semi sunny
Lunch: Jumpsole round 2 week 2A at lunch

I still feel about crazy about training at lunch in the summer, sweat from inside out, and shower within the 1.5hr lunch rushing to shower and eat lunch for like 5-10min... is just extreme..
But is all worth it, thunder storm warning short raised after lunch and red rain warning issued right at 5:30pm...
I am glad I finished my jump training today...
Please remind yourself, in summer, u can not control the rain... so train when u get a chance!

After work: Upperbody circuit training 3 round.

scoobychau · « **Reply #117 on:** April 18, 2012, 03:09:20 am »

120417 Rain for whole day
Lunch time rain, so no ball pratice.
2 hours ball team training... my leg is tire..I don know why, i can barely touch the rim today, sleep at 1am.

120418 Cloudy day - JS R2 W2B
wake up at 6:30 this morning, have video conference with USA dude from 8-11am.
Black cloud at lunch, I went out to do my jumpsole in the nice cloud weather. light rain drop started during my rim jump.
My leg is still tire from yesterday 2 hour balls....
What a waste of Jump training effort.

scoobychau · « **Reply #118 on:** April 18, 2012, 11:11:39 pm »

I wanted to do this whenever I have a chance at home.. will it really take 10 min only?

From Kelly:
I put together a 7-day vertical jump cure that many athletes found hugely successful. It's a short 10 minute workout designed to get the body operating at higher efficiency. Some athletes gained as much as 4 inches on their vert doing nothing else but performing this workout on a daily basis. I suggest you perform this workout 3 days per week for 2 weeks. You might notice some fairly significant changes in the way you move, feel, and jump. Remember, the primary focus is tuning up your body so that you can benefit more from the horsepower you already inherently have inside you - like tuning up a car.

The 10-minute Cure

Exercise 1: Leg Raise Progression: Perform 3 sets of 15-20 reps Video Demonstration:
http://www.youtube.com/watch?v=1xV3mB47Bn0

Exercise 2: Bridge: Do 2 sets of 30 second hold Video Demonstration:
http://www.youtube.com/watch?v=pOvkwrzJTNA

Exercise 3: Side Bridge Progression: Do 1 set of 30 seconds/side Video Demonstration:
http://www.youtube.com/watch?v=uHvcQ_rR1lk

Exercise 4: Alternating Glute March: Do 2 sets of 20 reps (10/side) Video Demonstration:
http://www.youtube.com/watch?v=JsJAGZ4Ufg0

Exercise 5: Seated Hip Flexor: Do 2 sets of 5-10 reps/side with a 3-second hold at top Video Demonstration:
http://www.youtube.com/watch?v=pxkbqUa28BY

Exercise 6: Standing Hip Flexor/Glute: Do 2 sets of 5-10 reps/side with a 3-second hold at top. Video Demonstration:
http://www.youtube.com/watch?v=qND3gHvrjkA

Exercise 7: Prone Leg Lift: Do 50 reps /side Video Demonstration:
http://www.youtube.com/watch?v=L3AS6gYLEL4

Exercise 8: Bulgarian Split-Squat Hold: Hold for a total of 1 minute per side. Video Demonstration:
http://www.youtube.com/watch?v=9wkw3H3bNfk

Stretching (these stretches should be done every day)

Broomstick overhead squat 2 x 10 reps Kneeling rectus femoris/quad 2 x 20 second hold
http://www.youtube.com/watch?v=s_hQSJVIN3c

Calf 2 x 20 second hold Wall ankle mobility drill 2 x 15-20/side
http://www.youtube.com/watch?v=UozK7jNFmU8

Hamstring 2 x 20 second hold
Groin 2 x 20 second hold
Hip Flexor 2 x 20 second hold

scoobychau · « **Reply #119 on:** April 20, 2012, 12:37:08 am »

120419 Squat day

Still raining... skip lunch training...

Squat
45lbs 1x10
95lbs 1x10
135lbs 1x8
157lbs 1x6
185lbs 1x6
207lbs 1x6
225lbs 1x5
255lbs 1x5
285lbs 1x3
307lbs 1x3
327lbs 1x1 Easy
347lbs 1x1
367lbs failed

BW at 192lbs, target 384lbs failed.

Both my knee are suffering from jumper knee, bottom of knee is always sore....

Adarq.org

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Author Topic: Scooby 2011 Journal (Read 555985 times)

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