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Creation of an Explosive Mofo - My Training Journal :)

Dan John or me?
Cause that's his article you quoted, he's lot bigger and heavier than me, and I for sure can't lift those weights just yet, otherwise I'd be a beast :)
One day I will though...but raw strength isn't my current priority

me @ 5'9" 217lbs - pretty fat
standing VJ just over 30inches I think.
40 - dunno, I have run a 12.35 sec hand timed 105+ metre sprint from a standing start, a few months back on grass. Haven't sprinted flat out since then, just doing tempo work for now
mile? I don't run that far :)

I'm in transition now, aiming to lean down to 185-190lbs while maintaining my strength/power. Hopefully the 30lb drop in fat will get me to where I want to be. I wasn't born as a gifted athlete, but with the hardwork I have been doing over the last 5 years, I will be able to finally reach my goals soon.
 
last night had to be the worst night of sleep this year! First it took a while to fall asleep, damn neighbours talking in the backyard, then I woke up when some kids decided to light up up some fireworks up in the valley which boomed and echoed quite a bit, then later I woke up again when some hoon decided to drag down the street, and later still one of the dogs decided to bark... arghhhh

But I actually feel pretty decent, pretty fresh and strong, although some fatigue from my part time job, but I think after a nap, I will ok for BBall today.
Upper hammies and adductors are still quite sore though.
 
interesting article I came across - about race and sports performance

http://www2.webpark.cz/booboo/booboo.htm

interesting quote

Let's take a quotation from an internet forum, where Mr. Entine presented "well-researched" data from TABOO, p. 252:: "Top volleyball players [in America] top out at 50 percent or so. NBA players regularly exceed that with Spud Webb jumping more than 66 percent of his height -- 42 inches [107 cm] (he's 5 feet, 7 inches [170 cm/61 kg]). There is a test called the Sargent test, which measure jump and reach. The greatest Sargent result ever was recorded by former Utah Jazz star Darrell Griffith (aka Dr. Dunkenstein) who jumped 48 inches [122 cm] - that's 63 percent of his 6-4 [193 cm] frame. No white and certainly no Asian has ever come close."


I add that dr. LeVeau and dr Krugh, who measured Michael Jordan's jumping ability, found a much more modest number - 35,9 inches (91,3 cm). However, when he was tested during a jump from running, he achieved 45,8 inches (116 cm). I do hope that now it's clear to you, where all those incredible numbers cited by Entine come from. They are mystifications often spread by NBA stars and don't concern a true vertical jump (the Sargent test), but "a dunk jump", i.e. jump from running. In fact, according to one trainer, who seriously measured NBA players, they usually achieve results between 70-85 cm (28-34 in). Why not more? Count with me: An average NBA player measures 200 cm (6'7), which means that he has a vertical reach of about 255 cm (8'4). To touch the hoop of the basket, he needs a very mediocre jump of 50 cm (1'8). If you take an average basketball player with a decent jump of, say, 75 cm, it means that during a jump from running he jumps about 100 cm and has hands approximately 355 cm above the ground, i.e. 50 cm above the hoop.



Yes, the better anaerobic abilities of blacks - together with their somewhat faster motor development - may give them an important advantage during adolescence, because they can reach a sufficient performance level about 0,5-1 year faster than white kids. This probably explains, why black kids in racially mixed countries succeed in basketball (and some similar sports) more than their white contemporaries (and why the best white players come outside such countries). Naturally, due to their overall predispositions (and the fact that they live in US, the country, where NBA is played) black players will probably prevail in the game even in the future, but some people still can't understand that basketball is not sprinting. Higher percentage of people physiologically suited to the sport is no guarantee of a comparably high percentage of skilled people that will be able to compete in the sport at the elite level. Team sports are much more variable than individual sports.



If there is any team sport, where jumping ability is really critical, then it's volleyball. Top class volleyball players regularly jump 90-100 cm (and they are white). But even here the comparison is not easy and fair: volleyball players usually test vertical jumps with a 3-4 step advance, which increases the final height by cca 10-15 cm. This means that US volleyball team that achieved an average of 94,2 cm before 1984 Olympics actually jumped only 80-85 cm. But this is still higher than the presumable average of NBA players.

Sure, it's no chance that Cubanese women achieved a lot of success in this sport. But the female side is often influenced by a lack of serious competition, because women don't incline towards sports like men and they are not ever willing to undergone a body-deforming training (see also the persisting dominance of WNBA-women contrasting so strikingly with the recent results of the American Bad Dream's Teams). If we look at men's volleyball, the white players of Brazil, the contemporary leading world power in this sport, have 17 cm lower spike height and about 10 cm lower vertical jump height than Russia, the second best team in the world in 2002. In fact, if we predicted performance of Brazilians from such athletic statistics, they would belong to the biggest outsiders in the game. So even in volleyball, there are still other important variables than vertical reach influencing performance!
 
i wrote a final paper on the subject of black athletes and myths and such..

John Hoberman is the author to look up. Entine's views are... skewed.
 
coolcolj said:
Dan John or me?
Cause that's his article you quoted, he's lot bigger and heavier than me, and I for sure can't lift those weights just yet, otherwise I'd be a beast :)
One day I will though...but raw strength isn't my current priority

me @ 5'9" 217lbs - pretty fat
standing VJ just over 30inches I think.
40 - dunno, I have run a 12.35 sec hand timed 105+ metre sprint from a standing start, a few months back on grass. Haven't sprinted flat out since then, just doing tempo work for now
mile? I don't run that far :)

I'm in transition now, aiming to lean down to 185-190lbs while maintaining my strength/power. Hopefully the 30lb drop in fat will get me to where I want to be. I wasn't born as a gifted athlete, but with the hardwork I have been doing over the last 5 years, I will be able to finally reach my goals soon.

You don't do any endurance work?
Runs longer than 400 yards
Heavy rubber jump rope
suicides
Bike rides 10miles or more
box jumps
repeat sprints with little rest
 
Sunday 1st May - Cycle 3 Get Lean+Maintain Strength - Week 6 DELOAD - Day 1 - BBALL - Microcycle 1

Went to a different outdoor court today

Bodyweight at home - 217lbs
Session time - 30 mins
Session rating - 5/10

Anyway the session was a disaster. While I got some good shooting practise in at the start of the session, I could tell by the way my legs and hips felt, something was wrong. They felt tight and a bit dead, and I found myself reluctant to get down low like I normally do when dribbling.
Well after I did some jumps the answer was clear, my body hasn't recovered yet, 4-6 inches lower than my current best this training cycle!!!
I left before I did too much damage. Upper hammies are aching quite a bit now.

So last week's deload wasn't much of one, it's getting hard to judge fatigue levels with the way the workouts are arranged. Well it seems heavy strength work above 85% just takes out a lot from me, even though I didn't particularly feel like they did. So 3 days isn't enough to recover from em, even though the volume was quite low. The same thing happened earlier in the training cycle when I did heavy squat singles, although that was far worse with only 2 days of recovery. But on a positive note, the week after I did end up jumping 1-1.5 inches higher.

Hopefully the same thing will happen next week. I'll take a look at what I did back then and make some changes in that direction. Mostly probbaly cut the % back down and just 2 worksets of explosive stuff, and can the cooldown sets, which just add extra junk volume. I also wasn't training my upper body back them which does add a lot of extra work. Hmmm....
 
gjohnson5 said:
You don't do any endurance work?
Runs longer than 400 yards
Heavy rubber jump rope
suicides
Bike rides 10miles or more
box jumps
repeat sprints with little rest

I guess I do some of that stuff, have before, low intensity hops and sprints anyway recently, although I concentrate more on actual speed, when running at 100%, rather than the conditioning aspect. Anyway that's not the focus of my current training cycle, need to get lean first.

Interval type stuff I do, but long duration endurance work I tend to avoid, I need to keep all my muscle fibers as fast twitch as I can :)
 
hey, adding in stuff like heavy rope shouldn't hinder you too much. would probably help a lot in your leaning down! and perhaps you could go for some early morning bike rides too. if you're anything like me, you absolutely hate cardio. i found biking to be an enjoyable activity that's also very easy on the joints - which is a plus, as there isn't much that i like to do that's easy on the joints.

oh, swimming rocks. since you live in austrailia, i don't think there'd be an issue with any of these things
 
I'm already doing low intensity agility work, tempo runs and stiff legged hops in ball, all of these do the same things as skipping and swmming, as far as fat loss goes, but better IMO
They also help teach me to recruit my hamstrings and plantar flexors, something I lacked as far as in jumping and in sprinting especially.

------

Anyway yesterday's BBall session wasn't a waste of time, it helped me lean up a bit - straight out of bed this morning I weighed 98kg 215.5lbs on the dot, and waist is finally down another 1/4 inch to 38inches.
So that's 2kg 4.5lbs and an inch of the waist lost so far this training cycle - 5 weeks. That seems about the right rate to maintain muscle mass and strength, just under a pound a week. Well I haven't loss any muscle mass, but I do feel I could probbaly lose fat at a quicker rate, because I haven't been all that strict diet wise so far. Like I pigged out on saturday night, lots of starchy carbs, but I guess it helps keep the metabolism up :)

If the ratio of 4.5lbs to an inch holds up, then for me to reach my goal of a 30inch waist would mean I have to drop 36lbs of fat, down from 215.5 to 180lbs, hmm I think I'd be close to getting ripped then :)
Won't be till the end of the year before I hit that at this rate, but that's OK, I'll be ready to rock next summer.

So 4.5lbs lost so far should mean an increase of around 1.5 to 2 inches on the vertical jump just from fat loss. Looking forward to hitting 95kg 209lbs, I should at least start to look and move like an athlete by then :D
 
CCJ. i already know that you've commented on this before somewhere in this LONG thread, but since im not a plat member and cant search your thread.... :)

but i was wondering. what is the proper grip width for a standing military press, if you dont mind you can go specific about your form. :) i ask because today i think i gripped maybe a little too wide and kind of tweaked my shoulder.... :(
 
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