Seems ait, goodluck mate! My butt always hurt after training :P

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AI - The Answer



Starting VJB soon.
Standing vert: bout 20 inches.
Running: 28
step in two foot: around 23-4.
Height: 5'8
Age: 14
Position: SG,SF,PG
info: Can grab rim, got pretty short arms though haha
Goal: Dunk after summer.

12th April 2008


Beginner plyos & bodyweight

Phase I, Week 1

Journal:2day is time for my 2nd session for the week and the time for the Phoenix Suns to vs the Houston Rockets(Didn't c Yao Ming). Woke up early around 6.35am, thus I could catch the game on ESPN. I started vjb at about 8am. I'm doing plyos then straight to bodyweight consecutively. I noticed b4 when I just do plyos it takes 30 mins but 2day I noticed if I do both plyos and bodyweight it took a little over 2 hrs as it ended at a little over 10am.

I followed the plyos training schedule's order and started with ankle jump but my first set was done with my legs bending to jump, I'm just taking that since low squat ankle jump is just in squat position and jumping with ankles so that means ankle jump maybe is just jump with ankles without bending knee(pls correct me if my way is wrong and I'm still waiting on my other post asking what ankle jump is to be replied with correct explanation). Since I took it to be that way I should have done it wrong. Thus I repeated the 1st set and continued to the 2nd set without the knees bending.

I feel the string like thing in my right leg where it joins the pelvis hurts, I have felt this sensation before without even doing vjb. This pain is cuz of the standing hip abduction. Throughout the standing hip abduction I was trying to follow the tempo Kelly Baggett said on the schedule by placing my black palm sized analog clock few feet in front of me on the ground and looking at the second needle tick.

Went shower afterwards and by the time it was done the time was 10.45am so 15 mins left for watching the nba game but I was sweating so I went into my room with air condition on to keep me cool. Ended up not watching the game. I'll try to catch the repeat later.

So far nothing else hurts except the string like thing. No butt hurt this time.

Edit:I'm adding that my butt hurts abit. More of a lingering pain of the first session. Just discovered it after I posted. Also p/s-This afternoon after my session when I jump I felt like I was soaring and jumping higher than ever before. I felt light and aloft. I have gained just half an inch,nth much. This is my fifth day since I've started VJB.

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Now is 15th April 2008

Beginner plyos & bodyweight

Phase I, Week 1


Journal: Just finished an extended week first session of phase I week 1. Quads looking bigger. AFter I was done when I was walking down the stairs my legs felt like they were in a gravitational field 2x of that of Earth's, 20N.

By now I've been doing 3x phase I week 1 beginner plyos and 2x bodyweight phase I week 1. All the exercises are easier now that they're all at least done once before.

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19th April 2008


Still in beginner plyos & bodyweight

Phase I, Week 1- last day

2day was my last day for week 1. Insignificant amount of butt pain present and a string like thing in my left upper knee part hurts.

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Bumped into trouble


2 days ago, 1 day before my next vjb workout I went and try to fix my right sprained ankle with a local Chinese ankle doc cuz it has been over 1 mth from the first time I went to c a different doc it is still hurting.

So he bandaged my right leg again(this is the 4th time my right was bandaged) and said not to sport at all and no intense activity for my right ankle. He also said I can't take it off for 5 days and no water should be sprayed onto it.

I'm not even going for basketball to just do some light shoot training cuz I dun wanna sweat on my bandage and make it smell. I even cover my bandaged leg with plastic and stand on 1 leg when I shower to prevent it being wet.

So in light of the circumstances I'm in right now I'm skipping my 2nd week of vjb plyos and bodyweight.

I've read more of vjb yesterday and I noticed it say not to make up for missed sessions. Thus I won't make up for it and skip right to the next session, which may be this Sat or next Mon, based on what the doc is gonna say on my next appointment, this Sat.

Someone told me due to me everyday sporting it is suggested that I should just do bodyweight or AKA strength training cuz it is likely that it will benefit me more than doing both plyos and bodyweight so I'll just do as said from my next session on.

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I suggest that once your ankle is healed that your go back and do not skip week 2!

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Height: 5,9"
Weight: 141lbs/64kgs
Reach : 7,7"
Wing Span : 6,3"
Standing Vertical: 27 inches(last tested-May 1)
Running Vertical: 30 inches
Goal Standing Vertical: 45 inches
Goal Running Vertical: 50 inches
Position: PG, SG, SF
Program: VJB Novice Weighs + Stronglifts 5*5
Soccer-Basketball-Rugby

Sry I gave one misleading statement. I just skipped my 1 of 2 training of week 2 cuz of bandage.

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Bumped into trouble cont'd



Just finished with my appointment with my Chinese ankle doctor. He took the bandage off and put another bandage on the same leg. He said not to take it off till the bandage wears off in 5-6 days and no sports for 3 months! By then my muscles must have atrophied even if I do VJB bodyweights during that time. No way I'm going to do that! I love sports! Besides I dun think I need rest that long.


I plan to sport less intensely right after my bandage is taken off for 1 week then I'll continue more intense as before. The doc said to wear a guard on my leg so I'll do so when I play for awhile after bandage is taken off.


This means no VJB till next week Saturday. On my schedule that day is supposed to be my 2/2 Phase 1 Week 3 of VJB. I'll just skip the ones that are planned to be done for the next 5 days and cont on Sat.



PS-Due to this I'll cont my sporting after 5 days, that's next Thursday.

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You do realize that if you continue VJB before your ankle is healed then you can risk even greater injury to your ankle

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Height: 5,9"
Weight: 141lbs/64kgs
Reach : 7,7"
Wing Span : 6,3"
Standing Vertical: 27 inches(last tested-May 1)
Running Vertical: 30 inches
Goal Standing Vertical: 45 inches
Goal Running Vertical: 50 inches
Position: PG, SG, SF
Program: VJB Novice Weighs + Stronglifts 5*5
Soccer-Basketball-Rugby