Andre's Journal

AGE:17

HEIGHT:6'0"

WEIGHT:147lbs

SLEEP SCHEDULE: I almost always wake up at 7 during the week to go to school and go to bed between 10:30-11:30. On the weekend my schedule is not very organized but I always get 10+ hours of sleep. Sleep schedule is not something I had thought about so it is probably one of the things I need to fix.

BODY TYPE: I am athletic but also on the skinny side. My metabolism is very high.

GOALS: All long term:
Increase vertical at least 6 inches
Increase top speed (4.5ish if possible get to high 4.4)and first step quickness(don't know how you can measure that)
Put on 20-30 lbs (170-180 lbs)

CURRENT ABILITY:will have to do some research to get more accurate numbers but stats are:
Standing Vertical: 28-29
Running Vertical: 33-34
40 yard: 4.7
Will go test Squat numbers (do you want them atg or parallel)

INJURY HISTORY:Broken left elbow, but does not affect me.
No other major injuries however I do have a tendency to roll my ankles easily.

TRAINING HISTORY & ACHIEVEMENTS: I don't have any real major accomplishments when it comes to weight training but I have worked my butt off to improve my basketball skills, Freshmen year I had never played basketball but i made the freshmen team, however I was the worst player on the team, during the past 2 years I improved so much that now I start on varsity. I now see that I will need to put that same intensity into the weight room and diet to get to my goal of playing collegiate basketball. I am not one of those people who have no athleticism in fact I am one of the most athletic people at my school, the only problem is my school is not really a sports school so when we go up against other schools we get dominated I almost need to be twice as athletic as the other team in order to carry us and create offense for my teammates. If I could get into the paint at will I can only dream of opportunities I could create for my team and I, If could only jump a bit higher and was stronger I could finish over the help side that would strip me before, and block a key shot when the game is on the line. These are my hopes and dreams for next season and I am wiling to do anything to make it happen.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: I have been playing some kind of basketball almost every day wether it be organized, pick up or skills training. My weight training schedule was erratic and not planned very well I would always find time for barbell squats at least once a week, I would always try to go as high as I could.

BRIEF OVERVIEW OF CURRENT DIET: My diet not set but can be changed to fit what I need, Here is my diet
Breakfast: I almost always have oatmeal if I don't it is because breakfast was made for me and it is usually eggs and ham. Every once in a while I'll have cold cereal.
Lunch: The school special of the day.
Snack: When it's not basketball I eat some kind of sandwich right when I get home from school.
Dinner: what ever my mom has for dinner which could be a stew, meat and rice or salmon
IMPORTANT ACTIVITIES: For the next 4 or 5 weeks I have basketball games on tuesday and/or friday plus practice everyday. I don't mind training any days because we have been eliminated from districts and state so these last 8 games don't really mean anything except to get better for next season. our record is 2-11  
 
To end things I want to repeat my introduce myself post by saying I am a blank slate and will do whatever I need to do to make these goals happen by next year. The only thing I don't want to do is cut back too much on basketball, specifically skills training because I still have to get better at basketball specific things.

Tell me where I should start
Thanks

Nice to meet you man.  I can definitely relate to wanting to redeem yourself after a horrible season.  My Sr year in high school we finished the season at 2 - 19.  UGH!!   And we had the same team, minus one guy, from my Jr year and we went 15-9 and we won the county tournament and went to 3rd round of the playoffs!

Anyhow, I ended up playing ball at the University of South Alabama (for a month before an ankle injury ended that) so know that it can still happen even if you come from a crappy team.

If I could offer my 2 cents, two things I wish I'd done in high school that would have made me a much better player in college:
A) Workout!!  (which you're already doing.  I think I could have prevented my injury or at least increased recovery time from a year!)
B) SHOOT!!!!  Shooters are always sought after.  The better the shooter, the better the player, PERIOD!!  Practice shooting more than anything else.  Even if you play post in high school, if you can hit that 15 foot jumper, you can play anywhere! 

I could go on for hours but if you do nothing else, do those two things.
BTW, what position do you play?  Just curious.

Good luck bro.

well, 10 hours can actually be too much for most people, could cause you to be extra drowsy, 8-9 hours is pretty much perfect.. i don't see how you're getting 10+ hours though, 10:30 or 11:30 to 7 is basically 7-8 hours.




you've got some good numbers already man, good job.. your goals will have you at beast status.




damn that's impressive.









ever consider a protein supplement? it would be less expensive than getting that extra protein in from eggs/chicken/beef etc, but if you could get it in that way, that would be just as good. From the looks of it, I would imagine you are slightly on the short side in terms of protein intake.








awesome man, you seem ready to work.

start here:

http://www.adarq.org/forum/performance-training-blog/an-introductory-block/

I'll help you tweak that around and get everything covered, but i'd go with 3x/week for these initial two weeks, just to get one rotation through.. each session should begin with some reactive work, i'll help you program that in, but what we really need to do is just find your base level of lifts so that we can find the starting point for rotating through the program.

We'll use the beginners's 4x5 on day 3... check that thread out, hit me up with any questions.. but we're basically looking at squat, walking lunges, calf raises, and then the upper body work.

Focusing on the basics right now and really trying to progress those lifts is what's needed, with proper form of course, you need some big progress in squat/lunge etc to help boost that lower body power to the level you want (for your goals).

if you have any questions just ask, if not, start with session 1 lower for now.


Start the session with a warmup, then hit this reactive work:

Reactive-work #1:
- SPRINT-WARMUP: increasingly intense 10 yard sprints until you're ready2rock.
- SPRINTS: 10-20 yards, 5x, 1-2 minutes rest between sprints (2min for 20's, 1min for 10's)
- MR tuck jumps: 4 x 10, 1-2min rest between sets
- MR pogos: 4 x 5, 1-2minutes rest between sets

that's listed later on in that intro block thread..

DON'T GO BALLS TO THE WALL RIGHT OFF THE BAT, keep some in the tank on every exercise.. you're just feeling out these first 2 weeks, then we can move into a 4day/week rotation.

peace man

First Workout (i messed up on friday, forgot the gym closes early on new years eve)
DATE 1-3-11
BW =147
SORENESS = slight soreness
ACHES/INJURIES = none
FATIGUE = pretty high( not used to waking up after the break)
DIET = trying to get 4000 calories a day with 190 g of protein
 to gain weight


- WARMUP: (Active-dynamic warmup and/or short duration basketball + jumps and/or jump rope)
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute

- Reactive-work #1:
- SPRINT-WARMUP: increasingly intense 10 yard sprints until you're ready2rock.
- SPRINTS: 20 yards, 5x, 2 minutes rest between sprints (2min for 20')
- MR tuck jumps: 4 x 10, 1-2min rest between sets
- MR pogos: 4 x 5, 1-2minutes rest between sets

- SQUAT: 45 lb. BAR @ 4x5, work up to a same-weight per set 4x10, 60 seconds rest between sets or full recovery
185 lbs 4x 10
- UNILATERAL: 3 x 10 each leg, 60 seconds rest in between sets
135 lbs 3x10
- CALF RAISES: Light, 3x10, 60 seconds rest between sets
110 lbs 3x10
- OPTIONAL: Pullups or chinups + pushups or dips
2 x 25  push ups
can't do more than 8 pullups with out stoping so 2x8
- CORE
weighted incline sit ups  25lb weight 3x10
leg raises 3x10
- STRETCH

It was a pretty good workout to get back into the swing of things, when i don't lift for a while I get really bad DOMS when I come back, so I am pretty sore. I was not used to the 10 rep sets (before I had been doing reps of 3-5 because I had heard that builds relative strength more) guess I have to get used to reps to gain some weight 
Also school started back up so I was tried from waking up early.

But over all I'm ready for round 2

can't wait till I start seeing results

Dude, your journal entries are great.  They are to the point and organized.  Good work.

Smart man, no need to reinvent the wheel