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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
- Start date
enigma4dub
Active member
just watched the squat vid. very impressive. we have the same bw, and your killing me in the oly's
enigma4dub
Active member
coolcolj said:and I haven't done any olys in a long time
you aren't oly back squatting regularly now?
coolcolj
New member
Saturday 9th August - Micro Cycle 9 - Week 4 - Day 2
Bodyweight = 87.7kg 193lbs in semi winter clothing
Down a 1lb from last week and with more clothing on, water weight going down, still look pretty bloated
Outdoor BBall court - Nike Free 7.0 Trainer
45 mins total
1) did some dribbling, shooting, moves and low/medium intensity jumps for 25 mins
2) did jumps of all types for another 20 mins, resting about a 30secs- 1min between jumps. About 90% effort
Found an outdoor half court near my house, so I went there to try it out.
It was pretty crappy, kinda uneven surface, and dusty, and it's right on the edge of bushland. There was a soccer game nearby and there are some tennis courts as well.
Didn't feel all that great, legs had that heavy kind of feeling. Looks like going all out with 295lbs for 7 reps on squats fatigues me quite a bit...
Because of the crappy court, I didn't feel that confident jumping hard, so all my jumps are around 90% effort if that.
Rim was about 9'11" from a quick measure, and I managed to touch it with shallow dip, low effort, one step and semi-running jumps - 31 inches or so
last time I come here!
Bodyweight = 87.7kg 193lbs in semi winter clothing
Down a 1lb from last week and with more clothing on, water weight going down, still look pretty bloated
Outdoor BBall court - Nike Free 7.0 Trainer
45 mins total
1) did some dribbling, shooting, moves and low/medium intensity jumps for 25 mins
2) did jumps of all types for another 20 mins, resting about a 30secs- 1min between jumps. About 90% effort
Found an outdoor half court near my house, so I went there to try it out.
It was pretty crappy, kinda uneven surface, and dusty, and it's right on the edge of bushland. There was a soccer game nearby and there are some tennis courts as well.
Didn't feel all that great, legs had that heavy kind of feeling. Looks like going all out with 295lbs for 7 reps on squats fatigues me quite a bit...
Because of the crappy court, I didn't feel that confident jumping hard, so all my jumps are around 90% effort if that.
Rim was about 9'11" from a quick measure, and I managed to touch it with shallow dip, low effort, one step and semi-running jumps - 31 inches or so
last time I come here!
coolcolj
New member
Found outdoor another court to try out
As seen in this video - nice, looks clean and has a fence + net
http://www.youtube.com/watch?v=evpIib9Q-X4
The guy replied with an address of the court
Sunday 10th August 2008
feel pretty achey all over. My foot muscle were trashed up like nothing when I first got up! Not so bad now. I've been thinking of trying something other than Nike Frees to BBall...
Waist is still 33.5 inches and bodyweight at 87kg 191lbs. Around 15% BF from a guess
I've been eating a lot more now, especially fat and carbs. So my maintenance calorie level is higher than I expected, or it must be increasing as I eat more!
This is good, so when I cut back on the crappy foods, I should start to lean back up much easier than before
Upper body has gotten bigger since I started doing that Max-Stim type setup on my upper body work. Especially my shoulders - getting that boulder look back again
25 min walk for active recovery and foam rolling/release work for some upper body areas
As seen in this video - nice, looks clean and has a fence + net
http://www.youtube.com/watch?v=evpIib9Q-X4
The guy replied with an address of the court
Sunday 10th August 2008
feel pretty achey all over. My foot muscle were trashed up like nothing when I first got up! Not so bad now. I've been thinking of trying something other than Nike Frees to BBall...
Waist is still 33.5 inches and bodyweight at 87kg 191lbs. Around 15% BF from a guess
I've been eating a lot more now, especially fat and carbs. So my maintenance calorie level is higher than I expected, or it must be increasing as I eat more!
This is good, so when I cut back on the crappy foods, I should start to lean back up much easier than before
Upper body has gotten bigger since I started doing that Max-Stim type setup on my upper body work. Especially my shoulders - getting that boulder look back again
25 min walk for active recovery and foam rolling/release work for some upper body areas
enigma4dub
Active member
i just went a few pages back and read that you weren't doing oly's and they were pointless for you now. im surprised that you feel that way. i thought there would be some carry-over to the hoops.
coolcolj
New member
enigma4dub said:
Well if your doing no jumping at all then they can help, but since I'm already jumping and running around regularly, they're redundant.
Also I convert strength to power pretty well so there is no need to do explosive stuff in the gym anymore.
One less thing to recover from
I'm better off spending my time building up my strength in my gym sessions.
http://www.higher-faster-sports.com/olympiclifts.html
I'm working on strength in the gym, and then I work on speed/reactivity/power is a specific manner when I BBall and jump
Strength is always the main limiting factor, and one that takes the longest to develop. Power and reactivity can be gained very quickly. A few weeks of power work is enough to peak you out, whereas building up a strength base takes 10 times longer
enigma4dub
Active member
good info as always. thanx.
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