Hi everyone

Some of you may remember me from TVS. I am 22yo, 6ft, 160lbs from Belgium. I played bbal for 13 years before giving athletics a go.
I was training for the 400 and 800m. Now, after never being able to train in a group or even see my coach for months in a row (he has serious health issues), 2 serious TFL syndrome injuries and a broken fibula which caused me to miss a grand total of at least 8 months of training, and some serious problems with playing too much online poker, i was asked to join a bbal team again and i agreed.
I have now been seriously training for 1.5 month and played my first game last sunday, in which i did reasonably ok. I barely played poker again since the end of June.

Since i want to keep improving i wanted to start a log again here!

My plans so far are as follows:
- First off, i have an exam the 29th of August. I will continue to do some general conditioning untill then.
- After that, i have 3-4 weeks in which i dont have anything to do but don't have access to weigths yet. I will do some bodyweight exercises 2-3x/week and continue playing light bbal, working on dribbling and shooting. Practice on Friday and a game on Saturday.
- Then, starting in October, i have a practice on Friday and a game on Saturday + i want to do 2 weights sessions a week, i think Monday and Wednsday would be best. The "program" will be very simple, doing compound exercises like squat, bench, deadlift, powerclean to get my strength up again. I would like to go for a 3-5rep PR every 3-4 weeks.
I need to do some prehab exercises too and abs exercises, ill try 2x/week for prehab and 3/week for abs. And ill fill that up with hopefully if im feeling ok, 1 jump/plyo session per week, some light bbal pickup games maybe, dribbling and shooting, and stretching + foam rolling.

After December i am going to reevaluate myself and see where i am at and what my next plan and goals are!

I always enjoy any remarks so let me know if you have anything to say!

Regards
P-J

Hey good luck man, I remember you 

I'll keep an eye on your log

19/8: bbal game

We had a game yesterday. Unfortunately i was sick, has 38°+ of fever, which does not happen to me a lot at all. My team needed me though, we were already short on players.
I played 30min+ on a dafalgan. I played ALL positions, guard, forward and center, depending on who was on the field. And i actually played pretty ok. Scored like 14pts on a high (60%+ i think) FG%. I handed out some assists by kicking it out every time i was doubled or there were too many defenders around me. Had some TO's but they were all by good defence and not by me forcing anything.
Unfortunately we lost the game by 2 pts. Rebounding was the key, we were way undersized and they grabbed so many offensive boards... It was a cup match against a team playing in a middle position in a league higher then ours though. We on the other hand have only trained 2 times and had our 2nd game today.

I am proud of the team's preformance yesterday!

20/8: practice

Tired as hell from yesterday+ still sick, no fever anymore though. So not a good practice for me, might have been smarter to sit that one out.

25/ 8: beachvolleyball

First time i got out since i was sick. Was hoping for a nice game but it was really light. Felt a bit sluggish but that is probably to be expected, haven't done any activity whatsoever since 20/8.

26/8: basketball practice

Still feeling a bit sluggish. Was not my best practive but it was OK though. Other players played pretty well too, i will have to keep fighting for my starting spot!

Tried some RVJ (1leg) too. Strangely the rims at the 2 sides of the court are 1-2" difference in height.
At the lower one i could nearly dunk a bbal off 1 foot. On the other one i got my hand 2-3" over the rim.

So my goal is to dunk the "low" one consistently before January and the high one before the end of the season, which should be easy!

I definetely felt my knee is not as steady as i would want it at all. Lots of collapsing at the run-up. My run-up is not nearly as fast as i'd want it to be, mainly because when i use too much speed, i collapse even harder.
When my exam is done (Monday) I'll practice RVJ everyday for 15-20 jumps/day, that will help me a lot!

30/8: bodyweight workout + shooting + jumping drills

First did a 10min warmup run

Then some bodyweight exercises (na access to weights yet)

50 squats
10 pushups
20 lunges/leg
10 pushups
10 pistols
10 pushups
15 BSS
10 pushups
10 1leg deadlifts
10 pushups

2x abs circuit:
40” planche
20” side
20 russian
30” bridge

Clearly noticed my legs are weak as hell right now!
Jogged out for 10min.

In the afternoon i went to the playground to do some shooting, shot well from short-midrange but my longrange was off.
Some jumping drills as well:

2 series of this:
5 x 1-legged left
5 x 1-legged right
5 x SVJ

My running jump was barely higher then my standing! I collapse a lot in my knee when i do a 1-legged jump right now. Being tired from the morning exercises was not beneficial of course.
I will do 2 legged approaches tomorrow!

1/9: bodyweight workout + light pickup

Did the same bodyweight workout as Tuesday; but 15 pushups everytime instead of 10.

50 squats
10 pushups
20 lunges/leg
10 pushups
10 pistols
10 pushups
15 BSS
10 pushups
10 1leg deadlifts
10 pushups

2x abs circuit:
40” planche
20” side
20 russian
30” bridge

Did not do any jumping drills. I played some light pickup 2 on 2 games with some friends (who don't play bbal).


2/9: practice

Suprisingly not sore at all from yesterday's exercises!

Having some trouble with shooting on the move or off the dribble. When i go shooting on my own its always stationary so thats the thing i have to blame. I will start doing more shooting off the dribble or toss it on front of me on the move when i go shooting at the playground on my own or with a teammate.
Other then that, my stationary shooting was good and i also hit 15 FT's in a row. Had some nice alley-oops in fast breaks, not showboasting but i know i hit these 95%. I was very fast on the fastbreak and kept my eyes on everything.
Tried dunking again. I feel stronger and more explosive already, but have some inches to go! I get my wrist around 5" over the rim.