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creativelyric
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« on: April 04, 2011, 11:48:14 pm » |
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Decided to make a journal, even though I don't really have any access to any weights right now. GOALSIncrease general speed
Do a 200 pound BSS
Throw down a reverse dunk
Throw down a windmill dunk
40 inch running vert
Squat 600 lbsSTATSStanding vert at 31 inches. If I calculate it out, I apparently have a 34 inch or so running vert. I'm not quite sure about this, I'll probably get a better estimate later, along with my numbers for squatting and such. 6'1" or so. Haven't really measured my height in a while. 7'8" reach, give or take an inch. I dunk, just not powerfully. I want to posterize someone, not rise up and then switch hands to avoid the defense. NOTESI train barefoot, whether it be sprinting or shock jumps. |
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« Last Edit: April 13, 2011, 09:36:59 pm by creativelyric »
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creativelyric
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« Reply #1 on: April 05, 2011, 06:42:59 pm » |
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MondayMorning - Plyos - Light sprinting
- Standing Broad jumps
- Max effort jumps
- Depth jumps off of a high place. I amortize decently from it, so... mustn't be too high.
Played some ball before I did plyometrics. Ballhandling felt a little off since I hadn't played for a couple of weeks. EveningOne leg half squat off a box at 150 pounds (partial assist with the off-leg) 2 x 5 1 x 4 I'm looking to get those one leg half squats up without any assist from the off-leg. Maybe in two weeks.Note: You're gonna see some weird exercises from me since I don't really have any access to weights right now. I wing it.
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creativelyric
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« Reply #2 on: April 10, 2011, 08:44:21 pm » |
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FridayAfternoon - halfcourt ball Shock jumps Fatigued from the halfcourt ball, so the shock jumps weren't as well-done as they ought to be. 'S'cool, though. Evening150 pound one-leg half squat off a box (slight assist with off-leg on concentric movement) 3 x 5 I'll probably do a month of this increasing the weight in five pound increments, then I'll switch over to Bulgarian split squat. Dunno how effective it'll be. Let's see. SaturdayHalf-court ball SundayTwo full-court games. I won't workout this week since my legs feel fried. I'm'a take a break and maybe sprint in two days.
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« Last Edit: April 10, 2011, 08:57:19 pm by creativelyric »
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creativelyric
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« Reply #3 on: April 11, 2011, 08:11:43 pm » |
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MondayShot around some ball. Easy stuff, just walking set shots and crap. Couple of pull-up sets. Didn't bang out impressive numbers. Stretching for the quads, glutes, calves, and hamstrings. Forgot the hip flexors, but I figure they're pretty flexible already. Also tried this faux foam roll where I jam my forearm into my quads. Pretty painful.
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gukl
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« Reply #4 on: April 12, 2011, 03:46:28 pm » |
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nice goals man, how old are you/long have you been training if you dont mind me asking? |
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creativelyric
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« Reply #5 on: April 12, 2011, 07:48:13 pm » |
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I'm 21. I've first started incorporating strength training into my workouts for... maybe almost a year? I was doing pretty much pure plyo before that if I did train (random shit like squat jumps and calf raises every other day) and just barely touching rim. After the strength training, my jump started going up. I'm actually pretty pissed off I didn't do this when I was younger. What I did was run miles, which probably wasn't good for my power. I'm way past that, though, and I'm aiming to become the best that I can be. |
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creativelyric
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« Reply #6 on: April 13, 2011, 07:45:25 pm » |
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WednesdayAfternoon30 yard sprints until speed dropped off Evening180 lb lunges Easy stuff. I felt like doing a one-legged pistol squat with the weight, but... I ain't that crazy/strong/crazystrong yet.
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creativelyric
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« Reply #7 on: April 14, 2011, 07:15:06 pm » |
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ThursdayEveningOne leg calf-raises (115 lbs) 2 sets of 15 Stretching (quads, hamstrings, glutes, calves, hip flexors) One set of 20 seconds for each group
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Divad
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« Reply #8 on: April 16, 2011, 09:14:12 am » |
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Gr8t, I'm working at pistols too at home for now. You look really strong off 1. |
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╚Shooting for Overall Lower Body Explosiveness╔ (And Full body rippedness)
Prime Goal: SLRVJ Two-Hand Tomahawk
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creativelyric
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« Reply #9 on: April 17, 2011, 02:31:41 am » |
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I'm trying to achieve that strength, yeah. I'll get back to those crazy one leg halfsquats next week. Lemme tell you, lowering is what will kill you on the exercise. SaturdayGlute ham-raise 3 x 6 I'll need to really work on these to get me blazin'. SundayCouple of pullup sets with mild stretching in between |
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creativelyric
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« Reply #10 on: April 17, 2011, 09:33:33 pm » |
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MondayMorning - Plyos 30 yard sprints (3 reps) Stiff one-legged calf hops (3 sets of 20) Tuck jumps (3 sets of 7) One leg jump from half-squat box position (3 sets of 5) Bounding (3 sets of 15 yards) Afternoon - Strength 160 pound one leg half-squat off a box (3 sets of 6) Edit: Didn't have enough time to go through with 4 sets. I did up the weight five pounds, though.
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« Last Edit: April 18, 2011, 05:25:07 pm by creativelyric »
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creativelyric
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« Reply #11 on: April 19, 2011, 08:34:16 pm » |
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TuesdayAfternoon115 one-leg calf raises (2 sets of 15, 1 set of 12)
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creativelyric
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« Reply #12 on: April 24, 2011, 05:32:41 pm » |
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FridayAfternoon160 lb. one-leg halfsquat off a box (4 sets of 6) SaturdayMorningHalf-court ball, felt pretty light and explosive 120 lb. one-leg calf-raise (2 sets of 12) SundayMorningTwo full-court games, did not feel pretty light and explosive. Cut my hand on the rim, as well, which kinda sucks. MondayMorningSkipping plyos today since I dunked around on Saturday and had the full court games on Sunday. I figure I better rest up from that. I'll hit the weights later, though. Evening160 lb. one-leg halfsquat off a box (4 sets of 5) One full-court game after. So much for resting.
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« Last Edit: April 25, 2011, 07:11:14 pm by creativelyric »
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creativelyric
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« Reply #13 on: April 26, 2011, 06:26:44 pm » |
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TuesdayAfternoon120 one-leg calf raises (3 sets of 10) Stretching for quads, glutes, hamstrings, calves, hip flexors
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creativelyric
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« Reply #14 on: April 27, 2011, 10:36:48 pm » |
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Bad news, guys. Contracted chicken pox. I don't really know how. I assumed these were insect bites, but... well, it's chicken pox. I won't be able to do plyos for two weeks, I guess. I'll still try to keep lifting in order to not lose any strength. Yup. This sucks. |
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