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Author Topic: Two Hands Two Feet  (Read 818820 times)

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adarqui

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Re: Two Hands Two Feet
« Reply #1665 on: May 24, 2018, 06:18:54 pm »
+1
took me like 32-33" to dunk properly lmfao. 8' reach. >= 36" was crushing dunks though. 3-4" is enormous when it comes to dunking hah.
« Last Edit: May 24, 2018, 08:30:34 pm by adarqui »
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Coges

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Re: Two Hands Two Feet
« Reply #1666 on: May 24, 2018, 11:02:36 pm »
0
Quote from: maxent on May 24, 2018, 01:42:14 am
Quote from: Coges on May 24, 2018, 01:32:00 am
Quote from: maxent on May 24, 2018, 01:23:26 am
Peaking might get you there. Weight vest seems to work well for that in addition to all the other tricks

I have a weights vest actually. Up to 15kgs. Wouldn't be able to wear it under my suit during the day though haha.

I dont know if i ever got much out of wearing it all day myself but that's how LBSS and toddday used it. I found if i wear it as potentiating during warmups THEN take it off, now suddenly i can jump higher, yes, but what if foudn was my legs/feet move quicker and i could actually do a dunk at game speed (pickup level defence tho).

Yeah good point. I don't see myself ever just wearing it around but I might do it just prior to jumps to see what effect it has.
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maxent

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Re: Two Hands Two Feet
« Reply #1667 on: May 24, 2018, 11:15:22 pm »
+3
Also they dont seem to agree with me (LBSS et al) but i think it's because they used light weights which need more chronic use to show results. But when i saw the potentiating benefit i was using like a 20kg vest at 75kg. That shit worked like magic for potentiating. I don't really get much if any potentiating benefit from 10kg though :/ Still im not going to get another vest, i went OTT with 20kg last time and it was bad news.
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Coges

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Re: Two Hands Two Feet
« Reply #1668 on: May 24, 2018, 11:17:41 pm »
+3
Quote from: Final Phenom on May 24, 2018, 03:43:38 pm
dunk with 25"?? whaa. i have to get my wrist a few inches over the rim to get a clean dunk, with a 8'2" standing reach that's like a 31"-32" vert to dunk. but then i cant palm the ball and all my bball dunks are 2 handers.

I've posted this here before but in most of the dunks I'm barely getting to wrist height above the rim. Especially the two hander. The ball I'm using here is heavy AF but is super grippy which made it a lot easier.

<a href="http://www.youtube.com/watch?v=EUX8hrcLUTE" target="_blank">http://www.youtube.com/watch?v=EUX8hrcLUTE</a>

*Edit- I'm still wearing the same shoes btw  :ninja:
« Last Edit: May 24, 2018, 11:22:56 pm by Coges »
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Coges

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Re: Two Hands Two Feet
« Reply #1669 on: May 24, 2018, 11:19:50 pm »
+1
Quote from: maxent on May 24, 2018, 11:15:22 pm
Also they dont seem to agree with me (LBSS et al) but i think it's because they used light weights which need more chronic use to show results. But when i saw the potentiating benefit i was using like a 20kg vest at 75kg. That shit worked like magic for potentiating. I don't really get much if any potentiating benefit from 10kg though :/ Still im not going to get another vest, i went OTT with 20kg last time and it was bad news.

I remember the discussion with T0ddday about it. Like I said I might use it as a last resort but most likely not.
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Coges

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Re: Two Hands Two Feet
« Reply #1670 on: May 24, 2018, 11:22:03 pm »
+1
Quote from: adarqui on May 24, 2018, 12:57:03 pm
Quote from: Final Phenom on May 24, 2018, 12:11:17 am
Quote from: Coges on May 23, 2018, 08:14:44 pm
Played the social netball game last night which in itself wasn't that exciting. Did some jumps after the game though which were pretty good though. Did some SL running dunks with a netball and was easily getting my wrist to the rim. This puts my SLVJ at about 29-30" which is very surprising given the last of training/jumping in recent times. Also makes me think I can get this back up a few inches without too much additional effort (get more jumps in/get more strength in).

You can do dunks with a 30" SL jump?? a netball is like a soccer ball, right? i remember we have the same standing reach and i'm maybe an inch short of dunking with 2-hand grip off 1 leg. interesting how both your and adarq's sl jumps didn't drop off without specific training for it. 38" seems kind of a stretch to me, how would you go about doing that?

for me, probably has to do with all of the SL jumps i've done in my life (via basketball/layups, I was very dedicated from age ~12 to ~22), and how light I am. what's funny though is, my L-SLRVJ is higher now (28 or so probably) without specifically training for it, than when I was say - a high schooler (26 or so), playing basketball every day etc. So I learned & fine tuned those motor patterns back then, but just became stronger later on (during dunk training, and retaining some level of strength afterwards). I think once you teach yourself how to get "very strong" (really pushing your limits), that stuff doesn't just disappear. The mindset/neurological aspect of it remains.

I probably could get to ~30" after a few weeks, maybe ~32" after a few months. 35-37" would take a long time though. Not sure what my L-SLRVJ was at the end of my dunk phase, but it was probably around 37" max, 34-35" avg, which had me landing some solid single leg dunks. Loved the speed aspect of L-SLRVJ, that's why I got addicted to it towards the end. Enjoyed that more than DLRVJ where I felt limited speed-wise.

I think I'm the same. 30+ years of SL jumping for basketball might just have something to do with it.

Haha yes the speed aspect is something I never came to grips with. I still remember Raptor and his insane speed during the approach. If I could get to that without collapsing I'm sure I could add a bit there too.
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Coges

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Re: Two Hands Two Feet
« Reply #1671 on: May 26, 2018, 07:28:34 pm »
+1
25/05/18

Full Body Session

Usual Warm up

Squats- bar x 10, 60 x 5, 80 x 3, 100 x 1
Ring Push Ups- bw x 5, 5, 5, 5
Inverted Row on rings- bw x 5, 5, 5, 5

Incline DB press- 16 x 10, 10
Prone DB rear delt- 5 x 10, 10
Shrimp Squat- bw x 5, 5
SL Elevated Glute bridge- bw x 10, 10

Tricep push down- 25lbs x 15
Rope cable curl- 15lbs x 15

Quick stretch and done.

26/05/18

Run- 5k @ 6:33/km in 32:46
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Coges

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Re: Two Hands Two Feet
« Reply #1672 on: May 29, 2018, 10:10:33 pm »
0
29/05/18

Warm Up

Push Up x 10, Ring Push Up x 10, 10, 8
Inverted Row x 10, 10, 12, 12
Shrimp Squat x 5, 5, 5, 5

Deadlift- bar x 10, 60 x 5, 80 x 3, 100 x 3
Klokov Press- 15kg x 10, 10, 10, 10

Hanging (2 hands)- 20s on/20s off x 3

YTWL- 10s on/10s off x 3 each position

Done.
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Coges

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Re: Two Hands Two Feet
« Reply #1673 on: June 12, 2018, 07:41:52 pm »
0
01/06/18

Warm Up- the usual

Ring PU x 10, 10, 12
Inv Row x 12, 12, 12

NG Chins x 3, 3, 3
Low Cable Flye 9kg x 6, 4.5kg x 10, 10

13/06/18
Wake - 5am
Gym- 5.30
bw- ?

Warm Up- scap and shoulders, wrists

handstand - back to wall x 20s x 3

Ring Pu x 10, 10, 8
Scap pull up x 5, 5, 5

Lat pulldown x 10, 10

Single Arm cable row x 10, 10
Floor press 14kg x 10, 10

Kneeling Ab wheel x 5, 5

Stretching- tailor pose, long lunge (HF and hams)
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LBSS

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Re: Two Hands Two Feet
« Reply #1674 on: June 13, 2018, 12:20:56 am »
+2
jumping in belatedly to confirm what maxent said. wearing the light vest (5kg) around during pretty much all waking hours for a week, then warming up with it on the peaking day and taking it off right before max attempts led to my highest-ever jumps (37-38) and ultimately my couple of actual dunks with a basketball.

the vest wasn't bulky so i could hide it easily under a shirt and sweater. definitely a winter-time technique, would have gotten some weird looks in summer time.   ::)
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Coges

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Re: Two Hands Two Feet
« Reply #1675 on: June 13, 2018, 08:15:03 pm »
+1
Quote from: LBSS on June 13, 2018, 12:20:56 am
jumping in belatedly to confirm what maxent said. wearing the light vest (5kg) around during pretty much all waking hours for a week, then warming up with it on the peaking day and taking it off right before max attempts led to my highest-ever jumps (37-38) and ultimately my couple of actual dunks with a basketball.

the vest wasn't bulky so i could hide it easily under a shirt and sweater. definitely a winter-time technique, would have gotten some weird looks in summer time.   ::)

Nice. Good to hear some more proof of it's usefulness. I can't see myself wearing it around during the day but can definitely see myself wearing it for warm ups. I wear a suit most days and would struggle to get it under my shirts lol
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Coges

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Re: Two Hands Two Feet
« Reply #1676 on: June 18, 2018, 10:22:06 pm »
+2
18/06/18

Back to the old trusty program.

Skipping - 2 mins, 1 min of tag with my daughter plus her leading some of her gymnastics stretches

Mobility Circuit
Lying pike
Hang from bar
Lunge + T-Spine  rotation
Table stretch
Supported cosack squat

A. Front Squat - 2 reps every minute at 70% for 3 sets total- bar x 5, 40 x 5, 60 x 2, 2, 2
B. Deadlift - 1 rep every 20 sec at 70% for 3 sets total- 60 x 5, 90 x 1, 1, 1
C. Standing press - 2 reps every minute at 70% for 3 sets total- bar x 5, 40 x 2, 2, 2

Assistance work - 20 minutes 3-6 rounds, RPE 6- 2 rounds due to lack of time

D1. Incline Biceps Curls x10 - 4/0/1- 5kgs x 10, 10
D2. Lying tricep extensions x10 - 4/0/1- 5kgs x 10, 10
D3. Push-ups x 10/20- bw x 10, 10
D4. Close hand chin-ups X full + X top half only- 3/3, 3/3
D5. Calf raises - x50 reps - bw x 25, 25

Did some pancake/lat and hip/quad stretches later on.
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Coges

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Re: Two Hands Two Feet
« Reply #1677 on: June 19, 2018, 07:44:57 pm »
+4
19/06/18
7pm

Shoulder rotations
Walking pike
Open body hang
Squat & rotate
Lateral split hold

A. Front Squat - 2 reps every minute at 70% for 5 sets total- bar x 10, 40 x 5, 60 x 2, 2, 2, 2, 2
B. Deadlift - 1 rep every 20 sec at 70% for 5 sets total- 60 x 5, 90 x 1, 1, 1, 1, 1
C. Standing press - 2 reps every minute at 70% for 5 sets total- bar x 10, 30 x 5, 40 x 2, 2, 2, 2, 2

Jefferson Curls - start light if you’re not used to these 2x5, use the least amount of weight that you can gain mobility with- 5kg x 5, 5
Hang 60-180 seconds 1-2 arm unbroken.- 42s, 28s

Gymnastics work -
D1. 5-10 handstand entries - either wall kick-ups or free standing tuck, straddle, pike, scissor entries.- free kick ups x 5, 5, 10
D2. 5-10 sec Tuck planche - easy progression (work at a RPE of 7 or less)- planche leans x 5s x 3
D3. 15 sec Front lever progression - easy progression (work at a RPE of 7 or less)- Tuck FL x 10s x 3

E. Front Splits progression - Rear knee taps 3x10 each side, front leg bent for beginners, straight for advanced.- bw x 3x10 each side

Had an epiphany of sorts during this session. Decided to try out freestanding handstand kick ups instead of using the wall and amongst the failures there was a solid 5s handstand that was broken only by my disbelief that I was actually holding a handstand. Some pure joy amongst the chaos of falling over and over again.

The rear knee taps is probably my favourite stretch/mobility exercise at the moment. Hip flexors felt absolutely beautiful after these.

20/06/18
5.30am

Lying pike
Hang from bar
Lunge + T-Spine  rotation
Table stretch
Supported cosack squat

A. Front Squat - 2 reps every minute at 70% for 7 sets total- bar x 10, 40 x 5, 60 x 2, 2, 2, 2, 2, 2, 2
+ 1 box jump / set (goal is to land with your legs almost straight on the box, 16-30 inch)- 45cm box x 1, 1, 1, 1, 1, 1, 1
B. Deadlift - 1 rep every 20 sec at 70% for 7 sets total- 60 x 5, 90 x 1, 1, 1, 1, 1, 1, 1
C. Standing press - 2 reps every minute at 70% for 7 sets total- bar x 10, 30 x 5, 40 x 1, 1, 1, 1, 1, 1, 1

Hang 60 seconds 1-2 arm unbroken- 32 seconds

Chin-ups - Start a set every 30 seconds for 5 minutes, the set with the lowest number of reps is your score- 4, 3, 3, 2, 2, 2, 2, 2, 1.5, 1
10 minutes stretching- long lunge HF and hamstring & weighted tailor pose

Resilience - 10 min time cap
Standing bentover reverse flies “chest parallel to the floor” - 4x10- 2x10 @ 5kg
Throat pulls - 4x15 - 2x15 @ 9kg
Band pull-aparts - 4*20 - 2x20 @ red band

Again ran out of time but solid session. Leg fatigue is nice. Good to be back in a rhythm.
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adarqui

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Re: Two Hands Two Feet
« Reply #1678 on: June 20, 2018, 09:33:16 pm »
+1
that program always looks so nuts/fun when logged.. cool to see you back on that.
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LBSS

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Re: Two Hands Two Feet
« Reply #1679 on: June 21, 2018, 02:00:37 am »
+1
oh yeah that's making me want to get back on the gymnastics train. need to get a pull up bar, too.
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Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter
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