Author Topic: Scooby 2011 Journal (Read 555806 times)

scoobychau · « **Reply #165 on:** July 09, 2012, 06:00:42 am »

Quote from: LanceSTS on July 09, 2012, 04:14:07 am

Youre waaaaaaaaaay too far forward on those drops, your knees are taking 100 percent of that impact and I cringed on that last one.

u are right Lance, I got to pay attention... i try to go lower to absorb more.. and end up leaning forward...

LanceSTS · « **Reply #166 on:** July 09, 2012, 03:23:08 pm »

Im only worried about you hurting yourself very seriously, what happened on that last drop was dangerous as hell man. Youve got to learn to absorb some of that landing in your HIPS, and not your knees. I would lower the height your landing from and post video until youre landing safely and efficiently, then progress the drop height.

scoobychau · « **Reply #167 on:** July 10, 2012, 05:08:39 am »

120709 Phs4 W1D1
Rush home to do exercise before dinner at 32C outdoor.
Standing Triple Jump is very hard, as my 2nd single leg jump is lack of power especially on my left leg.

Due to hot weather, I felt that i had not done every rep with ultimate max effort.... shame on me... time is wasted...

Spend 1.5 hours, first 30 min for warm up and hip activation.
next 1 hour used to do max effort jumping in the street.
with sprint and various jump with 2 min rest per set
End today session with body weight good morning with focus on speed. ( I look weird doing this, must be lack of flexibility causing bad form, i look like a gay dude trying to hump the air with my lower half)

baby sleep at 1:45, i sleep at 2:20 with angry bird in my hand...
Lack of self control..

scoobychau · « **Reply #168 on:** July 10, 2012, 09:33:26 pm »

120710 Boing Phs4 W1 Offday1

Mostly Lower back core exercise. Which is likely my weakest link.
I did part of it in phs 1...but skipped a week and moved to phs 2.

now it is coming back to hunt me.

Plank 2 x 2 min Ultra hard for me... (Am i below average weak?)
Superman and Cobra and heel push feel alright

side plank 2x1 min is ultra hard again....

Walking plank 2 x 15(basically is starting with push up stance, extend fwd with ur arm step by step and then back to orgiinal)
Extreme tough... i am so tire and sweated in the A/C room already.

At the end, I felt that my eyes is wet... not sure it is tears or sweat...
But I did it...every additional sec is so hard & every sec count....

Baby is 8 month old, I have 4 month left to accomplish my goal

creativelyric · « **Reply #169 on:** July 10, 2012, 11:30:40 pm »

Quote from: scoobychau on July 10, 2012, 09:33:26 pm

120710 Boing Phs4 W1 Offday1

Mostly Lower back core exercise. Which is likely my weakest link.
I did part of it in phs 1...but skipped a week and moved to phs 2.

now it is coming back to hunt me.

Plank 2 x 2 min Ultra hard for me... (Am i below average weak?)
Superman and Cobra and heel push feel alright

side plank 2x1 min is ultra hard again....

Walking plank 2 x 15(basically is starting with push up stance, extend fwd with ur arm step by step and then back to orgiinal)
Extreme tough... i am so tire and sweated in the A/C room already.

At the end, I felt that my eyes is wet... not sure it is tears or sweat...
But I did it...every additional sec is so hard & every sec count....

Baby is 8 month old, I have 4 month left to accomplish my goal

Calves are your weak link as well, imo, and you're doing no direct work for them.

scoobychau · « **Reply #170 on:** July 12, 2012, 12:38:08 am »

120711 Boing Phs4 W1 D2
Lot of Single Leg exercise...

Counter movement jump - Being a stand still jump, i can not feel the Full extension much....
Single Counter movement jump - No power... just like less then a foot off the floor.. wtf
Single leg step up jump - I had done lot of this in with my Jumpsole before...not sure how effective...
Single leg bounding - ok, mickey mouse happy walking jump, ground contact is still too long I feel...Hope i can do better next week

Pistol Squat - I still sucks at this, my leg tendon is too stiff... and hard to balance.

AGC · « **Reply #171 on:** July 12, 2012, 04:20:29 am »

Quote from: scoobychau on July 12, 2012, 12:38:08 am

120711 Boing Phs4 W1 D2
Lot of Single Leg exercise...

Counter movement jump - Being a stand still jump, i can not feel the Full extension much....
Single Counter movement jump - No power... just like less then a foot off the floor.. wtf
Single leg step up jump - I had done lot of this in with my Jumpsole before...not sure how effective...
Single leg bounding - ok, mickey mouse happy walking jump, ground contact is still too long I feel...Hope i can do better next week

Pistol Squat - I still sucks at this, my leg tendon is too stiff... and hard to balance.

That would concern me. Have you tested your running vert lately? Does BoingVert even have you testing vert at all?

scoobychau · « **Reply #172 on:** July 13, 2012, 02:32:43 am »

120712 Ph4 W1 Offday 2

Feeling much better on each of the core exercise, in fact I did it before sleep and did not sweat too much so no need to take shower again.

I did test running vert and standing vert last week. My running is the same as before, but my stand still leap seems to improved.

I am guessing, due to lack of running jump practice, my approach is not as good, however, as I had been doing many counter movement jump which might be the reason of better stand still jump result.

I am guessing/hoping when I can polish my running approach more, my jump can get higher.

Phs 4 is acceleration phs... but no running jump exercise is listed still.

scoobychau · « **Reply #173 on:** July 16, 2012, 03:55:22 am »

120713 Phs4 W1 Day3
Learning and hi-light:
Counter movement jump - 2 x 4 ( suppose to do 2x3 only but I don think I gave max effort on the first rep)

I had a feeling about my stand still counter movement jump, I can not feel the max effort if i just throw myself down with arm swing; instead, if i preform like a slight hop with arm swing downward... i can feel the counter force much more.
Now that i think about it, when i do depth drop, my feet actually leave the floor during the drop phs also, as I try to tuck my self down purposely. I will try to continue to do CM jump with this slight mini hop.

Pause Lunge jump - 2 x 4 each leg
This is honestly very tough, but not as tough as CM single leg....

Week one completed... to be honest... I am still learning to move efficiently, the book mentioned about the importance of triple extension. Not until today, that i sort of get what it mean, I had not flex my calf in my jump before; Today i started to really focus in extending both the quad, the calf and i suppose my glute is extend already, I felt the exercise is at a new level.

I feel bad about finding this out 1/3 week into this phase 4 training routine. Got to give it all i have in the coming 2 weeks.

120714 Lazy Break
Took the weekend off completely, No ankle protocol, no core workout... went to the beach and spend time with family....

B is now 8 month olds..I have 4 month lefts.

PS. Swollen finger from last week league game remain HUGE... Skipped all ball training this week Due to finger and Extreme hot weather.
However, i manage to not skip any Boin routine (beside the off day no.3)

scoobychau · « **Reply #174 on:** July 16, 2012, 11:57:05 pm »

120716 W2 Day1 - Triple Extension
~Key note~
Sprint :
I try doing triple extension with focus on the ankle in sprint and end up landing on the ball of foot in each step, I review the training video and discover what is missing is the ARM swing.

Max CM jump:
I foot leave the floor lighting during CM Drop phase, and I can feel more Max effort feeling in each jump. Will continue to do this.

Double Leg Bound:
Did this over 50 times...but now I have to focus on shorten ground contact. Left knee is giving me slight pain. I can not really tell if i have fully tripe extended...as my leg need to swing fast, otherwise i will land face first.

Standing Triple Jump:
Once again focus on triple extension, Leaning to land on Balls of the foot instead of the heel. And for the first time in my life, i feel the Spring recoil effect. Out of the 12 rep I did, I had one or two rep that i can really feel the recoil feeling. May be this is what is missing all this year.. the reactive elastic feeling in the lower leg.

CM jump land in lunge:
my leg got a tired, I am not sure about Max height and i have problem landing as well.

On my way home, my left calf have a slight charlie horse feeling... I never had that from plyometric session b4...

scoobychau · « **Reply #175 on:** July 20, 2012, 06:24:24 am »

120717 Ph4 W2 Offday 1
Core exercise is still very hard. I don't know if it is because I skipped a session last week.

120718 Ph4 W2 day 2
Left Knee is sore... but I still did all the exercise with a knee strap on. Ice treatment is done at night.

120719 Ph4 W2 Offday 2
Just like last week, 2nd day on core/back exercise seem to felt easier.
Lot of single leg exercise today.
Last week I insulted myself with the single leg CM jump. Today, I think I am getting the hang of it. The the Counter movement is done with a light hop and a strong arm swinging down. Trying to explode up with all my leg power, regardless of the height, I can feel the shock and plyometric element once the exercise is done correctly.

Single leg step up jump is also done with a light downward arm swing to load up the leg piror to take off.

Finished the work out with 2 set of Pistol squat:
- Right x 9 Left X 10
- Right x 13 Left x 14

Boing Vert Feeling with 2 phase left
I think i am starting to feel and understanding the purpose of boin vert. It try to use your bodyweight to the max, counter movement with the use of exaggerated downward arm swing, if done correctly can produce strong power much like from a depth drop.
If one can development a superb downward force during recoil, and able to absorb and rebound such a force,a very good vertical leap is the result.

The key is how fast and how powerful u can get urself down and up in the fraction of a sec. It is no longer the matter of how much you can squat any more. Of cause, how much u can absorb and rebound might largely related to your squat power, but in terms of rate of force development and reactivity, Squat might be overrated.

Boin also uses exaggerated downward arm swing with a gay pose in nearly all their exercise, I guess what the author is doing is trying to get the trainer to engage in depth drop like movement during every landing. So instead jump and land, every landing becomes a depth drop practice.

120720 Ph4 W2 day NA - Knee is really sore this morning. I decide to take a rest today.
Hopefully I can do this on Saturday. My left knee is giving up on me ....
Dead line is approaching fast.. come on.. please recover ASAP.

scoobychau · « **Reply #176 on:** July 23, 2012, 04:15:35 am »

120722 Wife birthday, and i sneak out to play league game at 10 am
Wife is not happy caz i had not plan anything for her bday. oh well.. sunday is taking care baby day anyway.

so I went to team match and guess what, i got 1 min game time before half time is over,
another min game time before the game is finish.

Time well wasted. But again.. I did preform badly.
The first min of game, i need to run up and down 3-4 time and i felt tired already. A rebound above my head, and i act like i did not see it.... then i got pull back out. Commited 1 foul 1 rebound is all I did.

The last min garbage time... is not worth discussing.

So.. i feel pretty pathetic...

Boin vert training on hold, since last Friday...and today is Monday as i am typing this, a strong typhoon is heading my way, gym will be closed...

there is one tiny good thing however... I tested my vert after the game is over... and my 2step approach jump got up higher. But every time i want to run up faster result in lost control...

I stumble on this this post...infact, i think is not my first time reading this link...
http://www.basketballsuccess.com/basketball_post_player_tips.html

Quote

Mindset

For starters, you have to have a mindset that you are going to dominate the paint.

Sounds kind of basic, but it's a key part of being a successful post player. You have to think, and play, like you believe you're the best player on the court.

If you doubt yourself, or if you're scared that you're not going to do well, well guess what? You're probably going to play like your unsure and scared, and that's a recipe for disaster. You can't play scared in any position on the court, but especially down low. It's a tough game in the lane, and you have to be tough, and have the mindset of a warrior.

creativelyric · « **Reply #177 on:** July 25, 2012, 10:24:01 pm »

Quote

The key is how fast and how powerful u can get urself down and up in the fraction of a sec. It is no longer the matter of how much you can squat any more. Of cause, how much u can absorb and rebound might largely related to your squat power, but in terms of rate of force development and reactivity, Squat might be overrated.

Boin also uses exaggerated downward arm swing with a gay pose in nearly all their exercise, I guess what the author is doing is trying to get the trainer to engage in depth drop like movement during every landing. So instead jump and land, every landing becomes a depth drop practice.

... What. |:

Rate of force development I can understand, but reactivity? Unless you're bouncing around in the gym with 10 pounds on your barbell doing pogo jumps, reactivity is not something the squat will improve. That's why you combine squatting with plyos.

... I don't even know anymore. P:

scoobychau · « **Reply #178 on:** July 27, 2012, 05:23:52 am »

120724 Phs4 W2 Day3
Last week sore knee along with Monday Typhoon (strongest wind for 13 yrs recorded) Made me delay my training for 5 days
Anyway, is Tuesday today and i finally completed week 2 day 3.
After Today boing exercise, i went to Ball training with the team for 2 hours.
My god i am exhausted. After 2 hours of training... my ankle, knee and the small tendon behind my knee is are sore with pain... have problem walking down the stair.

Obviously my body is not in shape after nearly 2 week of no basketball.. and boin/plyometric itself is not much of a condition exercise...
The 2 min game time i earned is also useles...

120725 Ph4 W2 Off day 3
Went to eat hotpot with friend till 11pm... totally slack off lazy day

120726 Ph4 W3 day 1
Finally at the last week of Phase 4 (out of 6). My body are still a bit sore from sport 2 days ago... (probably because i am never sleeping enough with baby sleeping at 1-2am daily.
Knowing is the last week of phs 4, i am trying to do everything with max effort. But my body is not preforming or at least i do not felt like i am pounding and giving every drop of juice flexing every inch of my muscle.

The Jump specific exercise ask me to do 4 set of 1 rep of Counter movement jump with 1 min rest....
let just say i am not able to really Hit the jackpot in 1 attempt...

Double leg bounding which i had been doing for many many times is now with the focus of shorten ground contact time; when i try to jump as fast as i can after landing, i almost trip over myself. I think i should aim for height and pull my leg up in the air so i can swing it forward for landing more. If i jump forward too much, the change of landing to launching direction will take too much time.

Standing triple jump is not as reactive as i want compare to last week...may be i am just too tire... i still have problem landing at the end... without shifting forward.

CM lunge stick is ok...
Body weight good morning. 3x15 with aim for speed is skipped..

creativelyric · « **Reply #179 on:** July 27, 2012, 07:29:07 am »

This is the last thing I'll say in this journal because you're ignoring everything, but if you're having pain in your knee and ankle, it's time to look at your program and switch things up.

You should never have to push through the pain.

Adarq.org

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Author Topic: Scooby 2011 Journal (Read 555806 times)

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