Creation of an Explosive Mofo - My Training Journal :)

[d-dub]

As you lean up you will become more reactive due to the fact you are having to stop/accelerate less mass. This is backed up by personal experience only

I think you are right - if you can maintain current strength levels and get leaner you well have a better strength coefficient and your vert will go up anyway.

(i just wanted to say coefficient)

Stay focused bro. you will get there.

 

[coolcolj]

not more reactive, just less mass to move around, so quicker coupling and ground contact times

Better power to weight ratio etc

but power will most likely drop a bit due to the high frequency of "endurance" type work. But that's ok I'll regain it quickly when I switch back to power/reactive work once I'm lean.

Can't wait to see what I look like at 200lbs or lower
I should take some progress pics

 

[coolcolj]

some more inspriation for me


5'9" dude with hops!

http://sports.ign.com/articles/560/560476p1.html


IGN Sports: You jumped over people, did a 360 over a car. What is the best dunk you ever pulled off?

Hook Mitchell: There is one dunk that I did over in Menlo Park where I broke the glass off of an alley-oop. That was my personal favorite because you think that a person has to be really big to shatter the backboard, and I'm only about 5-8. That's the one that stands out.

IGN Sports: I heard you were dunking in grammar school when you were 5-2.

Hook Mitchell: At a young age, I could jump really high, and by the time I was about 5-3, I was already dunking. At the time, I had to develop a way to cup the ball because my hands weren't big enough to palm it yet. I probably first started dunking in games when I was about 5-5. A teammate might throw me an alley-oop and I'd dunk it. It was funny to see the looks on everyone's faces. No one was used to a kid that small or that young dunking in a game. I actually attribute my strong legs to how much I used to ride my bike. I would ride it up hills, ride it to my friend's house, ride it wherever I needed to go. And I think by working my legs so much at a young age, it gave me that extra lift.


DVD
http://www.amazon.com/exec/obidos/tg/detail/-/B0002F6BDI/102-8502552-1444963?v=glance


This was a great DVD. From all the highlights of him jumping over cars and his great athletic skills its so sad they he fell to his path of drugs. The odds were against him with no parents no positive role models. This DVD is more about basketball its about what happens to people in life who have no guidance. After all the years of abuse and loosing his teeth the talent is still there. I was amazed at how a guy can do drugs for so long and still do dunks off the backboard and 360's at the age of like 34. If he made it to the league i don't know how good he could have been because there have not been to many point guards his size that have lasted long but by watching some of his highlights he could have had a solid run. Some guys were quoted as saying he was better than Kidd and Payton two hall of famers. I might disagree with that cause you just never know how much of a structured game he had. Being a playground guy and playing in a NBA environment is two different things so you just never know. Hopefully now that he is out he can be a great role model to the kids in the community and stay out of those Oakland spots that he hung out in.


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crazy stuff!!!

 

[coolcolj]

DVD website and trailer here - hops!

trailer is different on each site
http://www.nba.com/nba_tv/Hooked_on_NBA_TV-109793-466.html

http://www.hookmitchell.com/trailer.html

 

[coolcolj]

I saved the NBA.com high quality trailer to a real video file with net transport for those that can't stream it

right click and save
http://www.members.optushome.com.au/coolcolj3/Temp/hooked_trailer_hi.rm

it's amazing at his age 34-36, he still can jump like that!

 

[coolcolj]

radio show on vertical Jump training

http://www.davedepew.com/info/inarchive.asp?aid=3475

some talk on Impulse Inertial training


also check out the archives for other shows - ie Louie Simmons talks about WSB for bodybuilding

http://www.davedepew.com/info/inarchives.asp

and one from Christian Thibaudeau and Defranco

 

[coolcolj]

Sunday 27th March - Cycle 3 Get Lean+Maintain Strength - Week 1 - Day 1 - BBALL - Microcycle 1

felt the urge to play some BBall, so that's what I did to start the new trainig cycle off with. So I didn't do any tempo runs this morning.
Was hoping for a game, but the court I went to was deserted. Oh well, I was kinda bored initially, but after I warmed up I started to get into it, practising moves, shooting and dunking

Bodyweight at home - 220lbs
Workout time - 1 hour
Workout rating - 7/10

started with easy dribbling and shooting. Ankle injury on my left leg from 2 weeks ago ached a little, but after I warmed up it was OK. Tried new free throw shooting form, using my legs more, and sitting back - will take a while to get the hang of it, but it feels easier to shoot, instead of muscling it up like I normally do.

Then upped the intensity a bit, shins ached a little, but then went away after a while when I started the intense stuff in the third half - where I did max effort moves - hard jumping, dunk practise etc
The outdoor court I played at is a bit slopped funny, so my body felt a bit hesitant to use max power, but it did start to ease up towards the end.
Once my power and jumping dropped off, I ended the session

I didn't do a strict test - but this is what I got as far my jumping goes.

1) Standing VJ and running one legged jump were the same, although I still don't feel confident doing the one leg jump at max velocity and effort. I'll wait till I get lighter/leaner.

2) One step two legged jump is 2 inches higher than VJ
3) 3 step two legged jump is 3 inches higher than VJ
4) 4-5 step dunk attempt with a dribble is same as my 3 step jump

the 4th point is interesting, because if my body is like what it used to be then, I normally lose 3 inches of my jump with the ball in my hand.
So since it's the same as my 3 step jump, I guess this means my 4-5 step 2 legged jump = 6 inches higher than my VJ ?
If that's the case then I much more reactive now. I still need another 5 inches before I can throw it down with authority. Dropping the fat down to 195lbs shoulld get me that and a few more

Still feeling way too bulky and heavy, but my upper body felt pretty loose, and strong rattling the ring - nice feeling of power!

 

[coolcolj]

28th Monday March

better night of sleep. Feel ok, I usually feel drained and sore after BBall, but not too bad today. Aches in my feet, ankles, calves and spinal erectors. traps/upperback, inner thigh/groin and core feels worked. Doing all those double clutch moves yesterday sure activated the core a bit.
Upper body strength sure helps, BBall felt light, and I can move around like a tennis ball just about.

Prehab Work
did some single leg stands this morning to work my muscle around my ankles a bit 3x10 secs, and 3x10sec with eyes shut.

Weightless stuff - lying on side L-Laterals 1x10, and shallow windmills - 1x10 each way

Miniband - partial range, low tension - 1x15 - closegrip rows, facepulls, horizontal laterals, cuban rotation

Walks on hands and knees - forward and back, side to side

cuff and pec, arm and shoulder stretches

 

[coolcolj]

good listening

http://www.davedepew.com/info/inarchive.asp?aid=1959

Al Vermeil - talks about having 2 sports developing your motor abilities better and decreasing overuse injuries
plus some stuff on plyos, prep work, strength ratios etc etc

 

[coolcolj]

preview of the first 8 mins of that Hooked DVD

http://www.rottentomatoes.com/m/hooked/trailers.php
Damn that guy is lean and explosive. That's my goal right there!

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I must have spent half of yesterday in bed - felt so good, hehheh
But sleep last night was interrupted by one of the dogs barking - grrr
Plan today is tempo runs in the morning and upper body workout in the evening.

Probably should not have done those prehab stuff yesterday - cuffs and shoulder girdle/upper back muscles are a bit achey now...