Biggest problem with this dude is hes a PUSSY and needs to MAN UP.
Smart kid, knows what to do, someone other then me is going to have to tell this guy to keep at it constantly and push his limits time and time again.
Like the title.

Make videos too dave, like you planned for our own forum, this is def. the best thing around.

Watching you closely, want you to experience succes bro.

Gogitit!

damn sucks about all those injuries man, sounds like you made some big progress eadlifting/squatting during that june-september off-season.




is everything bodyweight there? I'm assuming squat 3x5/bulgarian 3x8 is weighted? if so, how heavy do you go? i'd imagine jump squat is weighted also? how heavy?





are vector bars whey or soy protein? Have you ever considered taking a protein supplement - actual whey protein shakes, post training, or even taking half of it during your long practices? 2.5 hour practice is a long time, body can really tap into muscle as an energy source, protein + carb beverages/shakes can be very effective at diminishing that effect when taking say, each hour during practice.




welcome to the forum man!

I think they're soy, i actually stopped taking whey a while ago since i thought i had enough protein in my regime but would you actually think that's a better option? Make myself a whey shake a drink it throughout the practice?


Definately no!!!! I did the jumpsquats with 45 lbs (just the bar) as i have always did, would you think i should ramp up to 30%? The workup was actually on the back squat.

And thanks for the progression on lateral hops, might be better just to come back to regular strength on all planes with that right ankle. i'll make sure to check out some of the other journals (Jard) to see how it's done as far as core training is involved.

About the running VJ the thing is i just did lots of DJ in the summer so that's most probably a side effect.



I have tried it and i find it inefficient, are there any BW progressions to work on hip muscles on all planes (prone glute, 90 hip lift, side plank) but i'm missing the groin and adductors which are plaguing me, maybe swiss ball twists or a plank progression with 1-leg lifted away, btw what do you think of those?

Keeping the hydration going for tonight...eheh

Alright so finally we managed to get away without too much suicides at least for the night (Crazy story). Btw I know this is a forum in which the process towards athletic fulfillment is the primary subject, hence i'm wasn't going to talk specifically about basketball. However, i feel like basketball (and the reason why i play it) is the expression of my absolute well being as far as being a real athlete and being strong mentally. It's an on-going process and for me it remains the best way to quantify my improvements on an athletic standpoint. Consequently, i hope ya'll won't mind if i write about my practices for self-evaluation purposes.

First, when i got there i had about 25 min before it actually started but had to do these three things first since they were on the board (have to do them):

-Warm Up (Wide BW Squats, Butt Kicks, High Knees, Lateral Lunges, Leg Swings)
-Make 35 Inside/ 35 Mid-Range / 35 Free throws/ 10 Three Point Shots
-Perform 60 Push-Ups/ 60 Abs / 60 Pogo Jumps (Free to choose style)

Thus i did all of those, and moved to some jumping, which was very lame today, basically i had a non-explosive 1-leg takeoff that still allowed me to put the ball in with two hands but very softly. My two-foot vertical was down big time. Since i experienced that ability to take off easily by just rebounding last week and dunking fairly easily too, it seemed like a no brainer to me but that technique actually was shit today. I won't even talk about when i tried to go for a deeper ROM since it was even less. 

The actual practice was alright, except for some fast break drills were the coach throws the ball to one of us and you have to bring that ball up quick, basically i just choked with a guy in front of my and made some lazy passes that were stolen. Shot was really good, a bit shaky from three but from mid-range, all the pull-ups were money. I made 2-3 really nice ones where the net didn't even move. Overall, i have to bring up that i was very hesitant about my game on offense. Especially when i caught the ball at the high post, i wasn't facing the basket right away and when i did for once, the paint was wide open but it took me a good 2 seconds to drive and put it in. The plays went well, ran them through and made few mistakes. Also, when we worked on boxing out, even though i would actually make contact alright, the guy would still go past me and i was very lucky i caught those rebounds a few times.

On a physical standpoint it wasn't too bad, my right ankle got me a scare again everyone on my team thought i had sprained it again once, but thank goodness for ankle sprain, i feel like those lateral hops landing will really strengthen my ankle on a lateral plane, where it feels weak the most. My hip power was shit today, as was my ankle stiffness, as opposed to last week. I don't want to use DJs again so i feel like i'll just have to find another option and work hard at increasing my Hip Thrust weight (perhaps lower the reps??)

Today i ate (in order)

A Big Bowl of Oat Meal with Brown Sugar along with two toasts /w butter, orange juice, and coffee.
5 Maple Syrup Sausages along with eggs and green onions w/ a glass of wine
A Banana
(After Practice) Two McDoubles (dressed as a big mac, cheap way ;p), Chicken Junior (2700 Sodium for all three, gotta watch that), A Big Frutopia, a small coffee (Keep in mind i really don't drink coffee usually, it just so happens that they have a promotion at McDonalds and are giving them away so i just thought i'd  take another)

The Day was also punctuated by about 8-10 glasses of water as of now. I will spend the rest of the evening working on my history project i have to hand out on tuesday and that i have barely started sigh... (i love history btw, i'm just always really late)

Anyways Pce

soy = bad, very bad
whey = good, very good

;d

yup, you can definitely take whey shakes during practice.. something like a 1:3 ratio of protein to carb, so 3/4th scoop of protein (~20g) and however many scoops of gatoraid powder (to be about 60g carb).. if not, you could always just drink gatoraid during practice, then a big whey + milk shake right after practice.. whey + milk during practice could upset your stomach.. the gatoraid shake i mentioned is amazing, it'll make you feel like an animal once you digest half of it at 1hour, other half at 2hours etc.. protein + carb is much better than carb alone.. they make some gatoraid crap with protein in it now, i forget what it's called.






lol oh!! my bad..

well nah, goto 20%, then re-eval there.. if 20% feels good and you're getting alot of power, next workout could be 25%, spend at least two workouts at 25%, then hit 30%.. if you've just been doing bar you want to progress into it over 3 sessions at least, regardless of your body's ability to produce power, landing with a bar on your back needs to be progressed.. small progression would be fine for jump squatting, but always use proper judgment on it, if you feel anything weird in your back (which will happen on the landings) lighten the load or make sure your breathing is correct.. when landing you shouldn't be inhaling, you should already have that air in you while bracing for impact, to maintain tightness.





single leg side plank will hit the abductor hard, leg raises (bent/straight) for hip flexion, glute bridges (stiff leg/straight/prone glute) for hip extension, single leg inside side plank or band/pulley work for adductors..

i had a vid of the single leg side plank for adductors but i deleted it hehe... basically you have your foot on an 18" box, the leg that is furthest from ground.. if you can picture that, pretty much the opposite of normal single leg side plank.. hits the adductors good.

peace!

OK so today suicides were bitches. Tucked my chin and did them tho. Change of direction very good, lack of explosiveness tho.

I'm slowly realizing that this year my position in the team sucks since that injury and my years as a basketball player are going away fast, fuck it, if i have to remind myself every moment, just play my hearts out and see what happens. Crazy stuff at one point the coach asked me to write a play on the board since i was having problems doing it on the court. I knew it by fuckin' heart, he was astonished, and so was i at myself that i'm so fuckin hesitant and not confident.

As far as jumps are concerned, i drank a mixture of Gatorade and Whey before practice and during (bad choice of flavor tho, gonna have to change that strawberry+fruit punch is nono, i don't mind it's horrible, it just tastes like candy and looks like pepto) as well as doing a proper warm-up and was jumping decently high. Barely dunking it with my two foot rebounding which was OK since i performed High intensity pogo jumps at which i am crazy good at even considering my ankle problems. Consequently i have to be lacking short end hip strength and power since i am barely dropping my hips to jump off two, thus feeding off my good reactivity.  Will incorporate hip thrusts (again) and jump squat with 30% (of 210) along with bulgarian splits and see whatsup.

My ball handling is regressing all the way back, seems like i need a lot of work at it to maintain and i'm not doing enough, so will incorporate some hard stationary too.


Diet today:

Oat Meal, Sesame Bread Piece /w swiss cheese, Orange Juice
2 pieces of fried chicken, coleslaw, macaroni salad with veggies
1 L of Gatorade-Whey + Banana
Another 2 L during practice
Grilled Cheese, Lasagna Plate, Veggies Juice

It's 11 pm right now and i will probably sleep 3-4 hrs tonight as i have 5 pages to write tonight for my history project to give back tomorrow. I'll make up for it with early sleep tomorrow night (8 pm)

Hello everybody, imma start by saying that the past two days have been quite something. First let's go back to monday night, where we had a grueling practice, which finished at around 10 pm. Would've been nice if i could've went straight to bed right after it. However, i had a big history project on American Imperialism to finish and i actually stopped typing at 4:45 am. From then i slept 2 hrs and went back to school and had a shitty day   no surprise.

As for my wed practice yesterday it was mainly anaerobic endurance, in fact it was the only thing we did. It looked like this:

- 20 min spinning
- 1:30 hr of Sprint, Shooting drills. (No plays at all)
- then i stayed to play a few 1-1, shot and tried some dunks.

Man, my jumps sucked, i did some weak 2 handers and my 2-feet was horrid but there's 2 guys on my team that have improved so much you have no idea, i have to catch up, since last year i was on the same level. When i can start competing again i will post some vids of the dunks we do in our warmups.

Now i've got a few things to consider: My BW has been dropping, my power is shit, the fatigue is accumulating. I'm gonna keep at it though, Christmas Break is coming in a few weeks, i'll have time to recover then. I'm seriously considering taking creatine, even if i've never taken it in my life, i red the new Kelly B. Article and i'm kinda convinced i should give it a shot, along with protein suppl. it might be one of the reasons i haven't been making lots of progress considering the training i put in. My schedule is big time crazy though and the next few weeks are determining for me as the grades i will have will be the ones that count when i apply for college.

My diet for Wed looked like this: (woke up at 11:30 am)

2 Bagels /w Cream Cheese + Protein Shake
Chocolate Muffin + Orange Vitamin Water
Chicken Cesar Salad + Macaroni and Cheese + Protein Shake
2 Toasted Tomato-Salad-Cheese Slice Sandwichs + Protein  Shake

THANKS GOODNESS FOR THE PROTEIN SHAKE

I have a workout planned when i come home from school at 3 pm, feel free to comment on it:

Stat Ball Handling 5-10 min
Mobility Prone Scorpion 2x20/ Leg Swings x 10 / Lateral Leg Swings x 10/ Lateral Lunge x 20 / Windmill x 15
Lateral Line Hops Landings 2x20 /w 3 sec. Pause
Jump Squat 3x5 /w 50 pounds (focus on hip speed + 2 sec. pause)
Barbell Split Squat 3x5 (Workup BW x 10, 50 x 6, 60x5, 70-75 x 5) Just an estimate
Barbell OH Press 3x6
Advanced 1-Leg Glute Bridge 2x15 /w 3 sec. Pause
Barbell Toe Raises 2x15 / DB 1-Leg ISO End-Rom Calf 20-30 sec x 2

Drink 1L Protein Shake + 45 min nap. Mobility routine.

Later @ Night Pick-up Game. (8:30)