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Creation of an Explosive Mofo - My Training Journal :)
- Thread starter coolcolj
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coolcolj
New member
Tuesday 22nd January - Micro Cycle 5 - Week 3 - Day 1
Won't do any weights this afternoon, gonna let my body rest and see if I can jump better at BBall this Saturday
Morning School Yard BBall court
warmup - dynamic stretches etc
12 sets of 3 "box jumps" onto stair cased brickwall - from 9 gradually going up to 40 inches. 30 secs or so rest with 5 ankle hops inbetween each set
6 warmup jumps - with 2x3 and the 1x2 continuous jumps in place inbetween each jump
30 jumps - 40 seconds rest between each
a few standing and one step, mostly running jumps
Jumps still lower than it should be. Pretty cold this morning so it took a while to warmup and the court had some damp patches which limited what angles I could jump from. Noticed there is a wasp nest right under the rim where it connect to the backboard - LOL
With the continuous jumps in place, on the first jump I can slap the 9.5 feet backboard easily, but on the 2nd jump I'm like 4-5 inches lower and miss it, and then on 3rd jump I'm another 4 inches lower still..... really poor reactivity!! Gotta keep working on these until every jump is the same height.
video of the 2 highest sets of my warmup boxjumps about 40 and 37 inches - it's in real time so you can see how long I rest inbetween the sets and those hops I do between all sets.
Right click on link and save first to avoid errors
http://www.members.optushome.com.au...p_BoxJumps_BBallcourt_37_40inches_22Jan08.mpg
Won't do any weights this afternoon, gonna let my body rest and see if I can jump better at BBall this Saturday
Morning School Yard BBall court
warmup - dynamic stretches etc
12 sets of 3 "box jumps" onto stair cased brickwall - from 9 gradually going up to 40 inches. 30 secs or so rest with 5 ankle hops inbetween each set
6 warmup jumps - with 2x3 and the 1x2 continuous jumps in place inbetween each jump
30 jumps - 40 seconds rest between each
a few standing and one step, mostly running jumps
Jumps still lower than it should be. Pretty cold this morning so it took a while to warmup and the court had some damp patches which limited what angles I could jump from. Noticed there is a wasp nest right under the rim where it connect to the backboard - LOL
With the continuous jumps in place, on the first jump I can slap the 9.5 feet backboard easily, but on the 2nd jump I'm like 4-5 inches lower and miss it, and then on 3rd jump I'm another 4 inches lower still..... really poor reactivity!! Gotta keep working on these until every jump is the same height.
video of the 2 highest sets of my warmup boxjumps about 40 and 37 inches - it's in real time so you can see how long I rest inbetween the sets and those hops I do between all sets.
Right click on link and save first to avoid errors
http://www.members.optushome.com.au...p_BoxJumps_BBallcourt_37_40inches_22Jan08.mpg
coolcolj
New member
I've been thinking about my running jump and how it doesn't feel that smooth now compared to the way I used to do it
before I would run smoothly and then do a small hop into the jump landing right - left, left leg slightly in front. It was quite smooth - like in this clip on a lower rim, although I land into the jump with both legs together instead of a right then left sequence
right click and save first
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_BBallJump_5May05.mpg
Now I run up and then do a big right step plant which brakes/slows me down a lot and then step left - right, right leg in front. It feels really awkward, especially with the ball in my hands or when I go fast
Gonna try and retrain myself back to the first style, because I don't slow down as much, so I should be able to jump higher in time when I ingrain the technique and improve my reactivity. And I noticed all the 5'7" to 5'9" guys with the running jumps in the high 40s jump like this as well...!
keen to try it this Saturday - I'll do some my current way and then try and get as high with this better way...
before I would run smoothly and then do a small hop into the jump landing right - left, left leg slightly in front. It was quite smooth - like in this clip on a lower rim, although I land into the jump with both legs together instead of a right then left sequence
right click and save first
http://www.members.optushome.com.au/coolcolj3/Movies/CCJ_BBallJump_5May05.mpg
Now I run up and then do a big right step plant which brakes/slows me down a lot and then step left - right, right leg in front. It feels really awkward, especially with the ball in my hands or when I go fast
Gonna try and retrain myself back to the first style, because I don't slow down as much, so I should be able to jump higher in time when I ingrain the technique and improve my reactivity. And I noticed all the 5'7" to 5'9" guys with the running jumps in the high 40s jump like this as well...!
keen to try it this Saturday - I'll do some my current way and then try and get as high with this better way...
coolcolj
New member
sweet hit 89.4kg 196.7lbs this morning! Finally under 90kg clothed as well.
Recent changes to diet is working well so far. But really I don't eat much these days, starve yourself enough and you lose your appetite real quick
4kg lighter since the layoff, and almost back to what I weighed before the layoff, just another couple of pounds and an inch off the waist, but I don't feel any lighter. Now this time I hope to hit 85kg 187lbs, instead of plateauing around 195lbs...
Recent changes to diet is working well so far. But really I don't eat much these days, starve yourself enough and you lose your appetite real quick
4kg lighter since the layoff, and almost back to what I weighed before the layoff, just another couple of pounds and an inch off the waist, but I don't feel any lighter. Now this time I hope to hit 85kg 187lbs, instead of plateauing around 195lbs...
coolcolj
New member
Saturday 26th January - Micro Cycle 5 - Week 3 - Day 2
Bodyweight = 198lbs in shorts and t-shirt
Felt decent today.
Outdoor BBall Complex - one with 8 foot rims at the back
1 hour total
started with shooting and easy 2 handed dunks on the 8 foot rims .
Then lots of jumping - some standing, more one step and plenty of running jumps.
With the running jumps I did half with my old style and the rest trying the new style. Then did more running jump drills at the end with my new jump style. Makes my brain all confused switching between the 2 jumps styles....
I still jump 2-3 inches higher with the old style for now, but new style is much smoother.
Best of my jumps were up since the last time I was here - one step jump up an inch, can touch the rim now on that type of jump, before I could only nick the bottom of the thick area at the rear of the rim.
Old style running jump up also, 0.5 to 1 inch. Can get 2 knuckles to the rim, before only one knuckle.
Standing vertical jump - hard to tell, about the same, but I didn't get a good jump in.
Nice, lower bodyweight helps, and some extra power/strength gains. Can't wait for another 6 inches! That will put my wrist at the rim. 1 inch gain each 3-4 week microcycle would be pretty sweet progress.
All my jumps dropped off real fast though, I could only hit my peak for only a few jumps. I think due to my energy/blood sugar levels dropping off rather than fatigue.
Bodyweight = 198lbs in shorts and t-shirt
Felt decent today.
Outdoor BBall Complex - one with 8 foot rims at the back
1 hour total
started with shooting and easy 2 handed dunks on the 8 foot rims .
Then lots of jumping - some standing, more one step and plenty of running jumps.
With the running jumps I did half with my old style and the rest trying the new style. Then did more running jump drills at the end with my new jump style. Makes my brain all confused switching between the 2 jumps styles....
I still jump 2-3 inches higher with the old style for now, but new style is much smoother.
Best of my jumps were up since the last time I was here - one step jump up an inch, can touch the rim now on that type of jump, before I could only nick the bottom of the thick area at the rear of the rim.
Old style running jump up also, 0.5 to 1 inch. Can get 2 knuckles to the rim, before only one knuckle.
Standing vertical jump - hard to tell, about the same, but I didn't get a good jump in.
Nice, lower bodyweight helps, and some extra power/strength gains. Can't wait for another 6 inches! That will put my wrist at the rim. 1 inch gain each 3-4 week microcycle would be pretty sweet progress.
All my jumps dropped off real fast though, I could only hit my peak for only a few jumps. I think due to my energy/blood sugar levels dropping off rather than fatigue.
coolcolj
New member
Sleep could have been better, I still feel kinda tired an drowsy, but overall don't feel too bad. Some slight sapped feeling. Body not all that sore either, feet and lower legs feel pretty good. Quads and hips not bad either, some mild aches in my posterior chain and upper back.
When I first got up my spinal erectors felt pretty trashed up, but now not so bad
there were quite a few times yesterday where I landed with hardly any leg bend and my heels were completely off the ground and my ankles didn't collaspe and my calves didn't even complain. That's pretty good eccentric strength and force absorption dropping from over 34 inches high
A few times I jumped with my heels off the ground as well, not sure if that's a good thing though....
When I first got up my spinal erectors felt pretty trashed up, but now not so bad
there were quite a few times yesterday where I landed with hardly any leg bend and my heels were completely off the ground and my ankles didn't collaspe and my calves didn't even complain. That's pretty good eccentric strength and force absorption dropping from over 34 inches high
A few times I jumped with my heels off the ground as well, not sure if that's a good thing though....
coolcolj
New member
Casio's new super high framerate camera
just the thing to use when you want accurate sprint timing or to measure your vertical jump hang time. I sure could replace my current 640x480 at 15fps Fuji camera right now...
http://extratech.blogspot.com/2008/01/casio-new-ambition-fast-frame-rate.html
just the thing to use when you want accurate sprint timing or to measure your vertical jump hang time. I sure could replace my current 640x480 at 15fps Fuji camera right now...
http://extratech.blogspot.com/2008/01/casio-new-ambition-fast-frame-rate.html
coolcolj
New member
Tuesday 29th January - Micro Cycle 6 - Week 1 - Day 1
starting a new microcycle today. More of the same for now
Didn't feel like jumping this morning, so I did em in the gym. Bad idea, as the workout was not productive as a result... plus it made it longer.
Added some single leg moves at the end, not that heavy, but definitely challenging. Posterior chain is feeling it now!
I've been doing a lot of underhand single arm horizontal lat stretches. They certainly help, but also started doing an active stretch where you reach above with both hands, turn your hands like your doing a chin and then flex your upper traps to pull the arms back to stretch the internal rotors and lats etc. Kinda like a standing 2 hand version of the reach, roll and lift move.
I hold each stretch for sets of 15 secs everyday so far. Really help loosen up my tighter internal rotors, and also strengthens the opposite muscles.
ROM has improved and shoulders feel way better. Still damn tight there, hopefully I'll be able to get my upper arm totally vertical and be able to touch my hands together in an over and under reach. I used to be able to hold my hands together, somehow I got really tight over time
It's the only left to fix before I have healthy shoulders once again.
Body weight at gym - 201lbs
Workout time - 1.5 hours
Workout rating - 7/10
General warm up -
1 set each of my usual dynamic mobility exercises
Behind-the-Neck Band Pull-Aparts x 8 + band dislocates x 8.
with green jumpstretch band held 3/4 x 1 set, then 1/2 length x 1 set
lateral deep lunge x 8
single leg kneeling deadlift BW 2x3
Jumps
1) 20 jumps did a variety of jumps - half of em running jumps in the boxing area
2) continuous jumps in place - 4 sets of 3
didn't feel all that explosive, jumps no higher than the last time I jumped in the gym. Still stuck one inch from touching the high ceiling on a standing vertical jump! Sooner or later I'm gonna get it....
continuous jumps in place getting better, not as much of a height dropoff bewteen eacn rep.
Medium stance Full Squats - Nike Free 5.0 Trainer shoes - no Belt
warm ups - bodyweight x 8, 95lbs x4, 135lbs x 4, 185x4, 225x2
controlled down, paused, explode up - 4mins rest
1) 255lbs x 3
2) 275lbs x 1
hard as a bitch and crap form above 225lbs. Fatigue from jumps I think.
Sumo Deadlift - Nike Free 5.0 Trainer shoes - doubled overhand hooked grip
Paused good morning onto toes - Bar x 3 + split leg good morning - Bar x 3 each side
explosive up, semi dropped down - 111lbs x 3, 155x3, 205x3, 243x3
4 mins rest
1) 263lbs x 3
2) 263lbs x 3
hard, but solid form - didn't even feel my lower back work at all!
Cool down, upper body and stretches
reverse hypers - BW x 15
bench dip shrug x 10
scapular dip shrug - 10sec hold + 3 reps, x10 reps with hold at top
Lat machine situp, toes pressed into floor, knees as far forward as I can get em - progressively getting lower each rep BW x 12, +15lbs x7 paused middle and bottom
Pushup plus - BW x 10
low pulley external rotation - with a hold - 10lbs x 8
single leg kneeling deadlift - 2 sec pause at bottom - BW x 8
single leg RDL - dumbell in opposite hand - 2 sec pause at bottom - 15lbs x 8
starting a new microcycle today. More of the same for now
Didn't feel like jumping this morning, so I did em in the gym. Bad idea, as the workout was not productive as a result... plus it made it longer.
Added some single leg moves at the end, not that heavy, but definitely challenging. Posterior chain is feeling it now!
I've been doing a lot of underhand single arm horizontal lat stretches. They certainly help, but also started doing an active stretch where you reach above with both hands, turn your hands like your doing a chin and then flex your upper traps to pull the arms back to stretch the internal rotors and lats etc. Kinda like a standing 2 hand version of the reach, roll and lift move.
I hold each stretch for sets of 15 secs everyday so far. Really help loosen up my tighter internal rotors, and also strengthens the opposite muscles.
ROM has improved and shoulders feel way better. Still damn tight there, hopefully I'll be able to get my upper arm totally vertical and be able to touch my hands together in an over and under reach. I used to be able to hold my hands together, somehow I got really tight over time
It's the only left to fix before I have healthy shoulders once again.
Body weight at gym - 201lbs
Workout time - 1.5 hours
Workout rating - 7/10
General warm up -
1 set each of my usual dynamic mobility exercises
Behind-the-Neck Band Pull-Aparts x 8 + band dislocates x 8.
with green jumpstretch band held 3/4 x 1 set, then 1/2 length x 1 set
lateral deep lunge x 8
single leg kneeling deadlift BW 2x3
Jumps
1) 20 jumps did a variety of jumps - half of em running jumps in the boxing area
2) continuous jumps in place - 4 sets of 3
didn't feel all that explosive, jumps no higher than the last time I jumped in the gym. Still stuck one inch from touching the high ceiling on a standing vertical jump! Sooner or later I'm gonna get it....
continuous jumps in place getting better, not as much of a height dropoff bewteen eacn rep.
Medium stance Full Squats - Nike Free 5.0 Trainer shoes - no Belt
warm ups - bodyweight x 8, 95lbs x4, 135lbs x 4, 185x4, 225x2
controlled down, paused, explode up - 4mins rest
1) 255lbs x 3
2) 275lbs x 1
hard as a bitch and crap form above 225lbs. Fatigue from jumps I think.
Sumo Deadlift - Nike Free 5.0 Trainer shoes - doubled overhand hooked grip
Paused good morning onto toes - Bar x 3 + split leg good morning - Bar x 3 each side
explosive up, semi dropped down - 111lbs x 3, 155x3, 205x3, 243x3
4 mins rest
1) 263lbs x 3
2) 263lbs x 3
hard, but solid form - didn't even feel my lower back work at all!
Cool down, upper body and stretches
reverse hypers - BW x 15
bench dip shrug x 10
scapular dip shrug - 10sec hold + 3 reps, x10 reps with hold at top
Lat machine situp, toes pressed into floor, knees as far forward as I can get em - progressively getting lower each rep BW x 12, +15lbs x7 paused middle and bottom
Pushup plus - BW x 10
low pulley external rotation - with a hold - 10lbs x 8
single leg kneeling deadlift - 2 sec pause at bottom - BW x 8
single leg RDL - dumbell in opposite hand - 2 sec pause at bottom - 15lbs x 8
Last edited:
coolcolj
New member
to squat or not
Eric Cressesy newsletter - the older I get the more I see the wisdom of not squatting - at least heavy squats. Things sure have changed from my teen years that's for sure
http://www.ericcressey.com/newsletter91.html
Eric Cressesy newsletter - the older I get the more I see the wisdom of not squatting - at least heavy squats. Things sure have changed from my teen years that's for sure
http://www.ericcressey.com/newsletter91.html
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