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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
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coolcolj
New member
nice foam rolling pre-workout routine By Eric Cressey
http://www.youtube.com/watch?v=8caF1Keg2XU
I do something similar before I head to the gym or play BBall
http://www.youtube.com/watch?v=8caF1Keg2XU
I do something similar before I head to the gym or play BBall
coolcolj
New member
Saturday 5th July - Micro Cycle 8 - Week 11 - Day 2
Bodyweight = 85.4kg 187.9lbs in partial winter clothing
Bodyweight same as last week and the week before.
Did some easy and light foam rolling before I headed out - feet and lower body, plus lats and cuff like the Eric Cressey video
http://www.youtube.com/watch?v=8caF1Keg2XU
Certainly helps, but I also have been doing high pec stretches in the snatch grip catch position after my foam rolling and tissue work sessions and I get a mega stretch in my pecs and pec minor that I don't get with a lower position.
Shoulders/lats felt so loose today, helped my shooting and jumping a ton, especially my 2 armed jumps. Things are coming together
Outdoor BBall court - one with the 8 feet Netball rims at the back - Nike Free 7.0 Trainer
70 mins total
headed to the my fav court for jumping on, with the 8 foot netball rims at back of the pole. And finally it looks like Netball season is over!! So the courts were free today. It's been a while since I was last here, 2 months I think.
Measured all the rims I jumped on today - the one I jumped the highest on turned out to be 9'10.5", lowest was 9'10" and the rest around 9'11.5" to 10 feet. Backboards were either 0.5 or 1 feet lower than their rims. So quite a range.
1) did some dribbling, shooting and some low intensity moves/jumps, plus dunks on the 8 foot netball rims for about 30 mins.
2) did max effort jumps of all types for another 40 mins, resting about a 30-40 secs between jumps. And around 1-2 mins between clusters of 3-4 jumps.
I felt ok today, not the best, but for some reason my work capacity was immense today. I did 40 mins worth of max effort jumps! That's at least 50 jumps if not more, and I didn't drop off until the very end.
Shooting was feeling better than ever thanks to my shoulder/cuff work and foam rolling/stretching - and it helps on my jumping too.
Over the last 3 weeks I've been doing these medium effort jumps off one and 2 legs during the 25min part of my session at the start, where I concentrate on fully pushing my leg down straight with the weight on the inside of the foot and then power/roll the big toe down.
That finally paid off today, my feet/ankles felt so much stronger and more stable, and I improved my running one leg jump by heaps. Something like 3+ inches!! It's within 3.5 inches of my standing jump now, compared to 6 inches before. I could get 2 knuckles onto that 9'4.5" backboard. I couldn't even touch it the last time I was here, off one leg. Almost whole hand over a 9 feet backboard.
2 legged Jumps about the same as last week, running jump maybe not quite as high peak wise.
Pleased with my 2 legged jumps off run or a few steps. I don't need to run as fast like I used to do to get up. I matched my highest jumps on this court, but unlike before I could do it many times, and pretty casually too.
I was able bang 2 knuckles on that 9'10" rim at will off 3 steps.
My one step jump isn't as good as I used to be on em though, but I'm better at running jumps now. Can't be good at everything I guess.
Most of my standing jumps were bad, like 27-28 inches, standing under the 9'10.5" rim.
I should be able to nick the thick part of the rim at the back. Nowhere near when I tried....
But on the 9'11.5" rim's backboard which is 1 feet lower, I could get my wrist 3 inches above the bottom of the backboard. So around 30 inches.
I have technique issues that standing under a rim causes, might need some mental and visualisation training.....
Anyway I was able to hit close to my peak jump for many attempts, usually I can only do that 1-2 times. With such good work capacity, that means I'm due for a big increase on running jumps soon....
I figure my full oly squats = 345lb max. A touch over 1.8x bodyweight
my vertical jump formula
190 lbs estimated bodyweight with shoes on
345 lbs full squat
((340 * 0.43) / 190) * 39 = 30.4 inch VJ
So I'm jumping where I should for my strength levels on the standing VJ.
Once I get my full squat up to 405lbs, about 335x8, the fun will begin on that 9'10" rim! I should be hitting a 35.5 inch standing VJ at my current bodyweight and close to 39+ inches off a run!
With my 7'4" standing reach, enough to put my wrist on that rim, since I could get 2 knuckles on it today at will off 3 steps. But I may end up lighter by then, but in any case I'll bring my mini-bball along for some dunking practise for sure
One thing was clear to me today....I need my squats, big legs, butt and calves to jump. Since I started pushing my squat again, my legs and glutes have blown up, and my jump has come back up 2-3 inches since the last time I was on this court 2 months ago. And it doesn't feel as tiring and I can pop off the jump height pretty much at will.
I was born with relatively big quads, glutes and calves, and I'll be a power/strength jumper to the day I die. And I need big legs for a big squat, so no point in fighting it anymore
Bodyweight = 85.4kg 187.9lbs in partial winter clothing
Bodyweight same as last week and the week before.
Did some easy and light foam rolling before I headed out - feet and lower body, plus lats and cuff like the Eric Cressey video
http://www.youtube.com/watch?v=8caF1Keg2XU
Certainly helps, but I also have been doing high pec stretches in the snatch grip catch position after my foam rolling and tissue work sessions and I get a mega stretch in my pecs and pec minor that I don't get with a lower position.
Shoulders/lats felt so loose today, helped my shooting and jumping a ton, especially my 2 armed jumps. Things are coming together
Outdoor BBall court - one with the 8 feet Netball rims at the back - Nike Free 7.0 Trainer
70 mins total
headed to the my fav court for jumping on, with the 8 foot netball rims at back of the pole. And finally it looks like Netball season is over!! So the courts were free today. It's been a while since I was last here, 2 months I think.
Measured all the rims I jumped on today - the one I jumped the highest on turned out to be 9'10.5", lowest was 9'10" and the rest around 9'11.5" to 10 feet. Backboards were either 0.5 or 1 feet lower than their rims. So quite a range.
1) did some dribbling, shooting and some low intensity moves/jumps, plus dunks on the 8 foot netball rims for about 30 mins.
2) did max effort jumps of all types for another 40 mins, resting about a 30-40 secs between jumps. And around 1-2 mins between clusters of 3-4 jumps.
I felt ok today, not the best, but for some reason my work capacity was immense today. I did 40 mins worth of max effort jumps! That's at least 50 jumps if not more, and I didn't drop off until the very end.
Shooting was feeling better than ever thanks to my shoulder/cuff work and foam rolling/stretching - and it helps on my jumping too.
Over the last 3 weeks I've been doing these medium effort jumps off one and 2 legs during the 25min part of my session at the start, where I concentrate on fully pushing my leg down straight with the weight on the inside of the foot and then power/roll the big toe down.
That finally paid off today, my feet/ankles felt so much stronger and more stable, and I improved my running one leg jump by heaps. Something like 3+ inches!! It's within 3.5 inches of my standing jump now, compared to 6 inches before. I could get 2 knuckles onto that 9'4.5" backboard. I couldn't even touch it the last time I was here, off one leg. Almost whole hand over a 9 feet backboard.
2 legged Jumps about the same as last week, running jump maybe not quite as high peak wise.
Pleased with my 2 legged jumps off run or a few steps. I don't need to run as fast like I used to do to get up. I matched my highest jumps on this court, but unlike before I could do it many times, and pretty casually too.
I was able bang 2 knuckles on that 9'10" rim at will off 3 steps.
My one step jump isn't as good as I used to be on em though, but I'm better at running jumps now. Can't be good at everything I guess.
Most of my standing jumps were bad, like 27-28 inches, standing under the 9'10.5" rim.
I should be able to nick the thick part of the rim at the back. Nowhere near when I tried....
But on the 9'11.5" rim's backboard which is 1 feet lower, I could get my wrist 3 inches above the bottom of the backboard. So around 30 inches.
I have technique issues that standing under a rim causes, might need some mental and visualisation training.....
Anyway I was able to hit close to my peak jump for many attempts, usually I can only do that 1-2 times. With such good work capacity, that means I'm due for a big increase on running jumps soon....
I figure my full oly squats = 345lb max. A touch over 1.8x bodyweight
my vertical jump formula
190 lbs estimated bodyweight with shoes on
345 lbs full squat
((340 * 0.43) / 190) * 39 = 30.4 inch VJ
So I'm jumping where I should for my strength levels on the standing VJ.
Once I get my full squat up to 405lbs, about 335x8, the fun will begin on that 9'10" rim! I should be hitting a 35.5 inch standing VJ at my current bodyweight and close to 39+ inches off a run!
With my 7'4" standing reach, enough to put my wrist on that rim, since I could get 2 knuckles on it today at will off 3 steps. But I may end up lighter by then, but in any case I'll bring my mini-bball along for some dunking practise for sure
One thing was clear to me today....I need my squats, big legs, butt and calves to jump. Since I started pushing my squat again, my legs and glutes have blown up, and my jump has come back up 2-3 inches since the last time I was on this court 2 months ago. And it doesn't feel as tiring and I can pop off the jump height pretty much at will.
I was born with relatively big quads, glutes and calves, and I'll be a power/strength jumper to the day I die. And I need big legs for a big squat, so no point in fighting it anymore
coolcolj
New member
Sunday 6th July 2008
I feel pretty good all things considered. Feel like I worked out yesterday, but not a hint of being sapped or drained. And not even that sore, amazing for the volume of jumping on concrete in Nike Frees too!
Feet aren't all that sore as I expected, but calves, spinal erectors and upper back are a little sore. Maybe more due to my part-time job in the morning than BBall/Jumping...
Legs/hips surprisingly ache free. It's gotta be due to the foam rolling and tissue release work! It might explain why young supple dudes can jump all day, everyday and not complain, until they get old and their fascia tight
weighed 85.5kg 188lbs this morning
waist is 33.5 inches - around belly button - measured loose, the same as my 33 tight 2 weeks ago.
Bodyweight is up, waist is the same. I did eat a large meal of Spaghetti last night, so holding some water/carbs in me, but not too much.
Not much progress since 2 weeks back. I'll blame it on the 2000 calorie McDonalds meal after training a week back, and the raw cashews I had last week. I went through the whole pack over the course of the week. A nibble here and there. Turns out the whole pack is 4500 calories worth! That's enough to cancel my usual 1500-2000 weekly calorie deficit....
That's a good thing for people wanting to bulk - eat raw nuts
With this http://home.fuse.net/clymer/bmi/
it puts me at 13.4% bodyfat
Must get my waist down to 30 inches! Should drop me down to 78kg 172lbs
25min walk planned for today and some foam rolling and self myofascial release for lower body and selected upper body bits and I'll do rest tommorrow
I feel pretty good all things considered. Feel like I worked out yesterday, but not a hint of being sapped or drained. And not even that sore, amazing for the volume of jumping on concrete in Nike Frees too!
Feet aren't all that sore as I expected, but calves, spinal erectors and upper back are a little sore. Maybe more due to my part-time job in the morning than BBall/Jumping...
Legs/hips surprisingly ache free. It's gotta be due to the foam rolling and tissue release work! It might explain why young supple dudes can jump all day, everyday and not complain, until they get old and their fascia tight
weighed 85.5kg 188lbs this morning
waist is 33.5 inches - around belly button - measured loose, the same as my 33 tight 2 weeks ago.
Bodyweight is up, waist is the same. I did eat a large meal of Spaghetti last night, so holding some water/carbs in me, but not too much.
Not much progress since 2 weeks back. I'll blame it on the 2000 calorie McDonalds meal after training a week back, and the raw cashews I had last week. I went through the whole pack over the course of the week. A nibble here and there. Turns out the whole pack is 4500 calories worth! That's enough to cancel my usual 1500-2000 weekly calorie deficit....
That's a good thing for people wanting to bulk - eat raw nuts
With this http://home.fuse.net/clymer/bmi/
it puts me at 13.4% bodyfat
Must get my waist down to 30 inches! Should drop me down to 78kg 172lbs
25min walk planned for today and some foam rolling and self myofascial release for lower body and selected upper body bits and I'll do rest tommorrow
coolcolj
New member
video from last week's workout - just the 2 main worksets of squats with 275lbs 2x6 from the side. I need a haircut...
better quality mpeg - right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FullOlyBacksquat275_2x6_SIDE_1July08.mpg
youtube
http://www.youtube.com/watch?v=9kYMLEJo0RA
I go down differently to the way I come
More upright on the way down and sit back on the way up, more posterior chain I guess. Interesting, I've always squatted like that.
That skinny guy there is pretty frigging strong, he's a 5'11" wrestler. He's built to deadlift, long arms does over 500lbs, and he box squatted 415lbs in this workout. I've got stronger legs though
I'll try and get some jumping videos soon, now that I'm back up to the rim.
better quality mpeg - right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_FullOlyBacksquat275_2x6_SIDE_1July08.mpg
youtube
http://www.youtube.com/watch?v=9kYMLEJo0RA
I go down differently to the way I come
More upright on the way down and sit back on the way up, more posterior chain I guess. Interesting, I've always squatted like that.
That skinny guy there is pretty frigging strong, he's a 5'11" wrestler. He's built to deadlift, long arms does over 500lbs, and he box squatted 415lbs in this workout. I've got stronger legs though
I'll try and get some jumping videos soon, now that I'm back up to the rim.
coolcolj
New member
Tuesday 8th July - Micro Cycle 8 - Week 12 - Day 1 - Workout B Heavy
Did some easy and light foam rolling before I headed out - feet and lower body, plus lats and cuff
Crap workout! My body may have felt Ok after all that jumping last Saturday, but nervous system is still fried! Sleep hasn't been that crash hot either, I keep waking up around 1:30am....
Looks like 40 mins worth of max effort jumps is way too much to recover from in 3 days. 20-25mins I have been doing is the limit, either that, or take an extra day of two rest before squatting again....Lesson learned....and upping my leg strength is more important right now. There will comes a time to enjoy the jumping later on.
Strength well down. Even the skipping and single leg hops I do in my warmups were hard! I dropped the Sumo deadlifts I usually do after squats, and reduced the load on my upper body stuff and dropped a few exercises.
I should be recovered by Saturday for my BBall/Jumping, but I may go easy then, to make this a proper Deload week. Especially since I've been pushing balls to wall for 12 weeks straight!
Body weight at gym - 190.5lbs in winter clothing
Workout time - 1 hour
Workout rating - 6/10
General warm up -
3 min moderate speed walk on treadmill
1 set each of my usual dynamic mobility exercises
scapular pushup on bench x 10
behind the neck band pull aparts - green mini-band help 3/4 length 2x 10
lateral deep lunge x8
situp complex on swiss ball
single leg RDL mobility + psoas activation walk
A few sets of hops in place - 2 legged and then single legged
3x10 seconds rope skipping - 2 legged then 5 reps single leg each leg - 30secs rest
45lb oly bar complex - slow clean pull, GM onto toes, high hang powerclean, military press - 5 reps each
Full Front and Full Oly Back Squats - shoulder width stance - Oly Shoes - no Belt
alternating sets between front and back squats, 45 seconds rest between each. Then 2-3min rest between each pairing
warmups
Front Squats - in Nike Free 5.0 trainer - Bar x5, 95lbs x 3, 135x3
Back Squats - in Nike Free 5.0 trainer - Bar x5, 95lbs x 4, switched to oly shoes 95lbs x 4, 135x4, 135x2, 185x4, back to Nike Free 5.0T 185x2, 225x2, 225x1, 255x1, 305x3 sec support
controlled
Back Squat - 285lbs x 5 (+10lbs, -3 reps) --> gut busting grind on last rep -
Well today was supposed to be the day I crank out 285x8 in my new Do-Win oly shoes. Well I was nowhere near, and I even switched back to the Nike Free 5.0 trainers because something wasn't feeling right, and I thought it was the shoes! The Do-Wins felt great, comfy and much better than my old Adidas Ironworks. It was just my fried nervous system making things feel bad.
The warmups just didn't feel right, and kinda hard. That's why I did multiple sets with the same weight to make it feel lighter. Even if I didn't gain any strength from 2 weeks back when I hit 275x8, I still should have been able hit 285x7 today. It didn't feel mega heavy on my back, legs and hips just weren't firing strongly.
I maybe dropping front squats all together as well. Starting to get quad dominant.
Upper body/shoulder prehab stuff 3kg dumbell x15
close grip triangle Push up on floor - paused top and bottom x 13 (+1 rep)
Lying L-Flye cuff rotation
single arm seated Cuban rotation into press
single arm face down on bench subscap rotation - hold at top
single arm lying on side cross body raise
skipped this today ---> low pulley cable row to stomach - elbows flared, hold at body -
face pull to forehead - palms facing - with a hold - 15kg x 15 ( + 2reps)
reduced the dumbell from 5kg to 3kg and did 3 more reps. Was able to progress on the close grip pushups and face pulls though
dip shrug - 5sec hold + 3 reps, BW x 12 reps - did 12 reps instead of my usual 20
Leg lower ab move - BW x 12 reps to the floor - slow
was able to keep my lower back from losing contact with the floor for all reps. I stopped when the burn became too much. Abs are strong enough now.
I've come a long way on these! I'll just do em once a while to keep an eye on things. I think the weighted lat machine sit ups I do in my other workout will keep these from going backwards
Stretching for whole body
Did some easy and light foam rolling before I headed out - feet and lower body, plus lats and cuff
Crap workout! My body may have felt Ok after all that jumping last Saturday, but nervous system is still fried! Sleep hasn't been that crash hot either, I keep waking up around 1:30am....
Looks like 40 mins worth of max effort jumps is way too much to recover from in 3 days. 20-25mins I have been doing is the limit, either that, or take an extra day of two rest before squatting again....Lesson learned....and upping my leg strength is more important right now. There will comes a time to enjoy the jumping later on.
Strength well down. Even the skipping and single leg hops I do in my warmups were hard! I dropped the Sumo deadlifts I usually do after squats, and reduced the load on my upper body stuff and dropped a few exercises.
I should be recovered by Saturday for my BBall/Jumping, but I may go easy then, to make this a proper Deload week. Especially since I've been pushing balls to wall for 12 weeks straight!
Body weight at gym - 190.5lbs in winter clothing
Workout time - 1 hour
Workout rating - 6/10
General warm up -
3 min moderate speed walk on treadmill
1 set each of my usual dynamic mobility exercises
scapular pushup on bench x 10
behind the neck band pull aparts - green mini-band help 3/4 length 2x 10
lateral deep lunge x8
situp complex on swiss ball
single leg RDL mobility + psoas activation walk
A few sets of hops in place - 2 legged and then single legged
3x10 seconds rope skipping - 2 legged then 5 reps single leg each leg - 30secs rest
45lb oly bar complex - slow clean pull, GM onto toes, high hang powerclean, military press - 5 reps each
Full Front and Full Oly Back Squats - shoulder width stance - Oly Shoes - no Belt
alternating sets between front and back squats, 45 seconds rest between each. Then 2-3min rest between each pairing
warmups
Front Squats - in Nike Free 5.0 trainer - Bar x5, 95lbs x 3, 135x3
Back Squats - in Nike Free 5.0 trainer - Bar x5, 95lbs x 4, switched to oly shoes 95lbs x 4, 135x4, 135x2, 185x4, back to Nike Free 5.0T 185x2, 225x2, 225x1, 255x1, 305x3 sec support
controlled
Back Squat - 285lbs x 5 (+10lbs, -3 reps) --> gut busting grind on last rep -
Well today was supposed to be the day I crank out 285x8 in my new Do-Win oly shoes. Well I was nowhere near, and I even switched back to the Nike Free 5.0 trainers because something wasn't feeling right, and I thought it was the shoes! The Do-Wins felt great, comfy and much better than my old Adidas Ironworks. It was just my fried nervous system making things feel bad.
The warmups just didn't feel right, and kinda hard. That's why I did multiple sets with the same weight to make it feel lighter. Even if I didn't gain any strength from 2 weeks back when I hit 275x8, I still should have been able hit 285x7 today. It didn't feel mega heavy on my back, legs and hips just weren't firing strongly.
I maybe dropping front squats all together as well. Starting to get quad dominant.
Upper body/shoulder prehab stuff 3kg dumbell x15
close grip triangle Push up on floor - paused top and bottom x 13 (+1 rep)
Lying L-Flye cuff rotation
single arm seated Cuban rotation into press
single arm face down on bench subscap rotation - hold at top
single arm lying on side cross body raise
skipped this today ---> low pulley cable row to stomach - elbows flared, hold at body -
face pull to forehead - palms facing - with a hold - 15kg x 15 ( + 2reps)
reduced the dumbell from 5kg to 3kg and did 3 more reps. Was able to progress on the close grip pushups and face pulls though
dip shrug - 5sec hold + 3 reps, BW x 12 reps - did 12 reps instead of my usual 20
Leg lower ab move - BW x 12 reps to the floor - slow
was able to keep my lower back from losing contact with the floor for all reps. I stopped when the burn became too much. Abs are strong enough now.
I've come a long way on these! I'll just do em once a while to keep an eye on things. I think the weighted lat machine sit ups I do in my other workout will keep these from going backwards
Stretching for whole body
coolcolj
New member
Feel Ok today, a little achey all over, especially in my posterior chain and adductors. Even my calves and feet somehow. Don't feel drained which is good. The Sumo Deadlifts I usually do in yesterday workout, does add a lot of extra fatigue....
I have a huge ass now as well - mission accomplished I guess
Well today I confirmed to myself I really do have short ass arms and very low reach for a guy around 5'9"
5'8.5" to be exact. I compared reach with my boss at my part time job. He's the same height as me, and Asian too, and even not reaching up that hard his fingers reach at least 3 inches higher than me!!
I reach 7'4" stretching up as hard as I can in shoes, so he has to have at least a 7'7" reach. He doesn't even look long armed or wide shouldered. If anything he appears more on the short limb-ed side...
So I reckon that has to be the average reach of a 5'9" guy if he stretched up real hard.
I think I have the same reach as a 5'5" guy!!!! Hell even at my gym there are 5'6"-5'7" guys who can reach 2-3 inches above me!!!!
Sucks - an extra 3 inches of reach would make a big difference to dunking for me. Hell if I can grab a 10 foot rim, anyone 5'5" and above should be able to as well!
When I can do a simple dunk, one handed dunk, my head will not be far off the rim, within 12 inches at least. Even closer for 2 handed dunk....
I have a huge ass now as well - mission accomplished I guess
Well today I confirmed to myself I really do have short ass arms and very low reach for a guy around 5'9"
5'8.5" to be exact. I compared reach with my boss at my part time job. He's the same height as me, and Asian too, and even not reaching up that hard his fingers reach at least 3 inches higher than me!!
I reach 7'4" stretching up as hard as I can in shoes, so he has to have at least a 7'7" reach. He doesn't even look long armed or wide shouldered. If anything he appears more on the short limb-ed side...
So I reckon that has to be the average reach of a 5'9" guy if he stretched up real hard.
I think I have the same reach as a 5'5" guy!!!! Hell even at my gym there are 5'6"-5'7" guys who can reach 2-3 inches above me!!!!
Sucks - an extra 3 inches of reach would make a big difference to dunking for me. Hell if I can grab a 10 foot rim, anyone 5'5" and above should be able to as well!
When I can do a simple dunk, one handed dunk, my head will not be far off the rim, within 12 inches at least. Even closer for 2 handed dunk....
coolcolj
New member
Saturday 12th July - Micro Cycle 8 - Week 11 - Day 2
Bodyweight = 85.5kg 188lbs in partial winter clothing
Did some easy and light foam rolling before I headed out - feet and lower body, plus lats and cuff like the Eric Cressey video
http://www.youtube.com/watch?v=8caF1Keg2XU
some muscle in my bottom of my right foot decided to act up earlier in the day. Feels like a achey strain. Rolling it out with a cricket ball helped. I didn't notice it during the session, but afterwards I can feel it a lot!
Hope it goes away soon...
Outdoor BBall court - one with the 8 feet Netball rims at the back - Nike Free 7.0 Trainer
50 mins total
headed to the my fav court for jumping on, with the 8 foot netball rims at back of the pole.
Played mostly on the 9'10.5" rim, and some of my jumps on the 9'10" rim for the video, since it's a better angle from where I put the camera
1) did some dribbling, shooting and some low intensity moves/jumps, plus dunks on the 8 foot netball rims for about 30 mins.
2) did max effort jumps of all types for another 20 mins, resting about a 30-40 secs between jumps. And around 1-2 mins between clusters of 3-4 jumps.
Felt fairly good today, deloading the Sumo deadlift sure helps.
dribbling and shooting felt good, shoulders/lats getting looser.
When I started the max effort jump part or the session, I was getting up higher than last week! I wasn't really trying that hard, but I shot up! Then I decided to take my digital camera out to get some jumps on video. Well I started to tighten up, didn't get as high, and then my energy seem to drop off pretty rapidly....
Anyway the first few jumps I did with one step type jumps. And I banged my my 2nd set of knuckles on the 9'10.5" rim so easily. That's a 2 inch gain!
Then I tried a running one leg jump and got my whole hand onto a 9 feet backboard that's an inch gain from last week.
So the stats are with my 7'4" standing reach
1 step jump = 32.5 inches - 10'0.5" touch +2 inches
running 1 leg jump = 27.5 inches - 9'7.5" touch +1 inch
vertical jump = I didn't get a good one off, just a crappy 27.5 incher on the video, but it's normally 2 inches lower than my 1 step jump at most, so there is a 30.5 in me....9'10.5" touch
Pretty much as per my Vertical Jump formula with my estimated 345lb full oly squat
Running jump = again I didn't get any good attempts off before I tightened up and lost energy, but a possible 34.5 inches 10'2.5" touch, or more when I get my technique sorted.
Not happy with my running jump right now, I loose so much energy. I have been jumping with both feet together, but used to plant my feet left-right, but I'm transitioning to a right-left plant. It's gonna take a lot of time and practise to get it up to par though, but that's how I dunk, so I need to jump like that.
video of some jumps - not my best of the day unfortunately. I seem to get spooked way to easily, and then tighten up, lose power/technique. Definitely need some mental and visualisation training. Well, when I get stronger and get much higher over the rim, it probably matter so much I guess
I could probably bend my knees a bit more too...
Mpeg (better quality) - right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_Jumps_OutdoorCourtLC_9'10_12July08.mpg
you tube - wanted to upload a large video and enable the high quality option, but it didn't work
http://www.youtube.com/watch?v=25r4v6O8tZU
Sucks, because I didn't get my best jumps on video, and I was in for a big running jump increase. I only got off 2-3 good jumps. Not all bad though, since it will allow me to squat well this coming Tuesday, unlike last week with the huge volume of jumps in over 40mins.
My digital camera only holds 3mins or so at high quality and only 15fps. I need a proper video camera, set it up on a tripod and have it running the entire session so I capture all the best stuff.
Bodyweight = 85.5kg 188lbs in partial winter clothing
Did some easy and light foam rolling before I headed out - feet and lower body, plus lats and cuff like the Eric Cressey video
http://www.youtube.com/watch?v=8caF1Keg2XU
some muscle in my bottom of my right foot decided to act up earlier in the day. Feels like a achey strain. Rolling it out with a cricket ball helped. I didn't notice it during the session, but afterwards I can feel it a lot!
Hope it goes away soon...
Outdoor BBall court - one with the 8 feet Netball rims at the back - Nike Free 7.0 Trainer
50 mins total
headed to the my fav court for jumping on, with the 8 foot netball rims at back of the pole.
Played mostly on the 9'10.5" rim, and some of my jumps on the 9'10" rim for the video, since it's a better angle from where I put the camera
1) did some dribbling, shooting and some low intensity moves/jumps, plus dunks on the 8 foot netball rims for about 30 mins.
2) did max effort jumps of all types for another 20 mins, resting about a 30-40 secs between jumps. And around 1-2 mins between clusters of 3-4 jumps.
Felt fairly good today, deloading the Sumo deadlift sure helps.
dribbling and shooting felt good, shoulders/lats getting looser.
When I started the max effort jump part or the session, I was getting up higher than last week! I wasn't really trying that hard, but I shot up! Then I decided to take my digital camera out to get some jumps on video. Well I started to tighten up, didn't get as high, and then my energy seem to drop off pretty rapidly....
Anyway the first few jumps I did with one step type jumps. And I banged my my 2nd set of knuckles on the 9'10.5" rim so easily. That's a 2 inch gain!
Then I tried a running one leg jump and got my whole hand onto a 9 feet backboard that's an inch gain from last week.
So the stats are with my 7'4" standing reach
1 step jump = 32.5 inches - 10'0.5" touch +2 inches
running 1 leg jump = 27.5 inches - 9'7.5" touch +1 inch
vertical jump = I didn't get a good one off, just a crappy 27.5 incher on the video, but it's normally 2 inches lower than my 1 step jump at most, so there is a 30.5 in me....9'10.5" touch
Pretty much as per my Vertical Jump formula with my estimated 345lb full oly squat
Running jump = again I didn't get any good attempts off before I tightened up and lost energy, but a possible 34.5 inches 10'2.5" touch, or more when I get my technique sorted.
Not happy with my running jump right now, I loose so much energy. I have been jumping with both feet together, but used to plant my feet left-right, but I'm transitioning to a right-left plant. It's gonna take a lot of time and practise to get it up to par though, but that's how I dunk, so I need to jump like that.
video of some jumps - not my best of the day unfortunately. I seem to get spooked way to easily, and then tighten up, lose power/technique. Definitely need some mental and visualisation training. Well, when I get stronger and get much higher over the rim, it probably matter so much I guess
I could probably bend my knees a bit more too...
Mpeg (better quality) - right click on link and save first to avoid errors
http://www.members.optushome.com.au/coolcolj2/Movies/CCJ_Jumps_OutdoorCourtLC_9'10_12July08.mpg
you tube - wanted to upload a large video and enable the high quality option, but it didn't work
http://www.youtube.com/watch?v=25r4v6O8tZU
Sucks, because I didn't get my best jumps on video, and I was in for a big running jump increase. I only got off 2-3 good jumps. Not all bad though, since it will allow me to squat well this coming Tuesday, unlike last week with the huge volume of jumps in over 40mins.
My digital camera only holds 3mins or so at high quality and only 15fps. I need a proper video camera, set it up on a tripod and have it running the entire session so I capture all the best stuff.
coolcolj
New member
Don't feel drained/sapped as expected. Not too sore either, mostly my lower legs/feet and upper back. Right foot muscles still strained feeling, but a little better.
25 min walk and some foam rolling planned. Don't need to do foam roll and do release work for as long in each muscle now. Much less painful and loose overall. I just concentrate on the problem areas with a hard ball and then do a quick broad sweep with the foam roller.
still waiting on my Black Do-Win Rogue oly shoes, but I emailed em.....
sweet
My bodyweight has been fairly stable, and although my legs/glutes feel and look a lot bigger etc they don't seem to measure much larger. So I'm gaining strength without much muscle mass increase, but who knows for sure
25 min walk and some foam rolling planned. Don't need to do foam roll and do release work for as long in each muscle now. Much less painful and loose overall. I just concentrate on the problem areas with a hard ball and then do a quick broad sweep with the foam roller.
still waiting on my Black Do-Win Rogue oly shoes, but I emailed em.....
sweet
My bodyweight has been fairly stable, and although my legs/glutes feel and look a lot bigger etc they don't seem to measure much larger. So I'm gaining strength without much muscle mass increase, but who knows for sure
coolcolj
New member
my Vertical Jump calculator is now on kelly Baggett's site - in the form of an online calculator so you don't need Excel anymore
http://www.higher-faster-sports.com/verticaljumpcalculator.html
It's pretty accurate in 90% of cases. Other than for really tall or short people. People who don't do enough jumping or people overtrained from strength work, which kills your hops!
http://www.higher-faster-sports.com/verticaljumpcalculator.html
It's pretty accurate in 90% of cases. Other than for really tall or short people. People who don't do enough jumping or people overtrained from strength work, which kills your hops!
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