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I know how you feel Creativelyric. Scooby, you're probably not going to get good results using any program if you're not sleeping enough and doing too many other activities that reduce your recovery time. Sure, you have a baby and everything, but it's just something you need to factor in.

120803 Phs5 W1 Testing of Box height
Did the Day 1 warm up, and on to testing of depth drop box height.
The book said it will only take a brief moment for testing. I start ground level and from 12inch box and increase by 2 inch all the way to 34 inches. 

Using a piece of tap, I jump up and stick it on to the wall.  As I increase the box height, so does my reach.  However, it seems like sticking the tap on the wall on the right side by my side does affect my jump performance.  The rule is simple: find a box height you can reach the highest, once vert decrease, the box is too high.

Result:
- 12-26 inches, max jump reach increase gradually.
- 26-32 inches, max jump reach remain nearly the same.
(if max jump remain the same with higher box, should I use the higher box? the book did not say.)
- 34inches, I treat it as last attempt, I decided to jump without the sticky tap, and I shockingly reached Well over all previous attempts.


Looking at my previous recorded max height;  34.5 inches vertical, which align with today testing result.  I would like to try a 36inch box. But I got no more time today.


120806 Phs5 W1 day 1
Last week test concluded I am should be jump from a 34" box. But I had not tested myself on a 36"
I decided to use a 36" box as High box, I hope this is ok... as the instruction urge trainer not to let ego took over to increase box height.

Today's training consist of :
- Warm up,
- 36" Depth Jump Fwd 10 reps,
- Max sprint sprint 4 rep
- 18" Depth Jump Fwd 10 reps,
- Max sprint sprint 4 rep
- 18" Single leg Depth jump 2 x 3 each leg  (this is still tough, and hard to be reactive at all....)

Static stretch/foam rolling (did not do much at home... lazy ass) 
Able to sleep at 12:30 am which is consider early.. the next morning still feel very tire.

120807 1 hour of full court ball, tire like I am sick

My leg are tired from yesterday Boin routine.  But my friend need me to show up in this ball meet so i participate.
I encounter a super powerful low post player.  Not taller then me, probably heavier then me with a tummy. He is strong and powerful, me defending him is like defending a sumo wrestler trying to get him away from where he want to go.
When he got the ball, he is tough, he may not be able to get a basket, but the ball will not be tipped or slammed away.

I played like 3 21pts full court game, sit for 15 min and head home.   I feel so sick, all leg muscle is in pain, my back of the neck is tight and sore.  Went home, took a hot bath eat quick and go to bed.
Still have to play with baby for 30 min also before I fainted...

Have a hard time sleeping to, i feel like i caught a cold, all leg muscle and joint are in pain....
may be this is the post 24 hours after effect of extreme plymoteric ...

Hopefully this will not lower the effectiveness of my jump training...

Your joints are probably in pain because you're doing the plyos wrong. Has your form improved on depth drops since your last video? 36'' is pretty high. Also, like I said in my last post, you need adequate recovery time and playing 3 21pt full-court games sounds like too much activity for a rest day. Don't skip on your stretching and foam rolling either, I've learned they're really good for recovery and being able to get the next session in at the required intensity level.

One question, are you still squatting while doing BoingVert? You don't seem to be doing any leg strength work apart from BW pistol squats which seems insane.

Quote from: acole14 on August 07, 2012, 11:24:32 pm

Your joints are probably in pain because you're doing the plyos wrong. Has your form improved on depth drops since your last video? 36'' is pretty high. Also, like I said in my last post, you need adequate recovery time and playing 3 21pt full-court games sounds like too much activity for a rest day. Don't skip on your stretching and foam rolling either, I've learned they're really good for recovery and being able to get the next session in at the required intensity level.

One question, are you still squatting while doing BoingVert? You don't seem to be doing any leg strength work apart from BW pistol squats which seems insane.

Thanks for visiting, i was doing depth jump forward and landing in jump readying position.  Actually 24 hrs post work out, my joint felt ok, it is my over all muscle soreness that got me.

I am suppose to have League game tonight, i will Skip it.. and rest good preparing for heavy duty depth jump session tomorrow (firday)
This phs only require 2 heavy duty shock intensive training per week.

And i stopped squatting since i started boing exercise....I did want to get back to it..but i do not have enough time...or rest...

For a few moment I did want to squat like once a week for condition sake, but some of the vertical trainer said I have enough strength, lets focus 100% in reactive strength for now...

Nov 10 is my dead line, I really want to focus in vert improvement...i think i will limit myself to 1 ball session per week...

If you're really sore still after doing that type of exercise for awhile, it probably means you're not recovering enough (which is obvious) or not eating well (not sure what your diet is like). If you want to be able to finish BoingVert properly (can't believe I'm saying that lol), you definitely need to improve your recovery aspect. I would try to foam roll/stretch for 10-15 minutes at least before you go to bed if possible, it'll help a bit, and if you're serious about dunking in a few months, consider giving basketball a rest, or only playing when you feel it won't affect your training. Really train like an athlete rather than a basketball player doing vert training part-time.

...Although I really think you could take the things you like from BoingVert and just add them to what you were doing before you started it. You were making some good gains! 

^ relax

^ relax

and stfu you troll

  just to be real clear, I didnt randomly decide to post anything in here, I read his last reply to acole and thats what bugs me.

 He said "vertical trainer said I have enough strength" as an appeal to authority, downplaying acole and everyone elses advice that has attempted to help him in here.

 Its almost like arrogance, coming to a place that despises training scams and gimmicks, and constantly repeating the process, of going against everything this place stands for.

 I dont honestly believe that he wants help, so that had nothing to do with it.

Yo Scoob, I have a pair of ankle weights, I'm selling them for 1000$. Are you interested?

They could help a ton in your situation, remember, you haven't tried ankle weights yet, so they must have some potential, right?

To raptor and lancests:
This post is a training journal for record/documentation purpose.  I would be much appreciated if you two very knowledgeable trainer would not post any message that defeat that purpose.

People have different view and ways for doing things, let's respect each other if possible.

I would like to continue using adarq websites as my training log hosting. 

Sincerely,
scoobychau