Whatsgood guys its Zander,
Here's my basic info:
AGE: 16 Years Old, (17 in February).
HEIGHT: 6’0”.
WEIGHT: 162 lbs.
SLEEP SCHEDULE: Weekends i tend to fall asleep late and wake up late. (Ex: go to sleep 1 or 2 and wake up at anywhere from 10-1230). School days I go to sleep 1130 the latest and wake up at 630 (i know thats terrible). I wake up feeling ok just a little tired but nothing terrible.
ya you're probably accumulating a small sleep debt during the week with the 11:30-6:30 schedule, if you got 1 more hour you'd be SET.
BODY TYPE: Athletic (last year i was kinda tubby weighing at 190 max, i lost weight with proper diet and exercise) and i started to lift light dumbells (20 lbs) to shape up my body a little.
GOALS: Mostly oriented around basketball, i do not know a certain height of jump i want to reach but i want it primarily based around my vertical (Dunking, hanging on the rim two hands, pinning a kids shot when he has a layup)
CURRENT ABILITY: PR is hanging on the rim one hand off two feet, i personally would rather a one foot jump tho (more realistic for my in game) as i am a SG/SF buti have lost a few inches from not playing ball everyday for a few weeks.
acquiring the ability to SLRVJ (single leg running vert) comes mostly from just getting those reps in.. pretty sure you do tons of layups etc, which is definitely a good start towards acquiring a true SLRVJ, but you'd need to get in at least 2 days a week where you really focus on some max jumps, you will be able to make some nice gains just with that.. for example, ME 5 x 2 SLRVJ's (max effort single leg running vertical jumps).
INJURY HISTORY: I have never been injured
nice!
TRAINING HISTORY & ACHIEVEMENTS: I do everything to the best of my ability. I will attend the gym everyday if i need to reach what i have to. I personally LOVE to workout, it brings my joy when i receive results, especially significant results
CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: Today im starting basketball training again with one of the best coaches in my area, I did not make the varsity squad so i havent been playing too much ball consistently.
BRIEF OVERVIEW OF CURRENT DIET: I try to have breakfast every morning, eggwhites or even a PB sandwich just so i dont chow down for lunch. Lunch i either would have a wrap with grilled chicken lettuce tomato balsamic and mozzarella or a salad with grilled chicken and Honeymustard dressing. Dinner (my mom cooks something different every night, but i never stuff myself and i try to eat the healthiest variation of what she makes.) I do not eat fruits, but i started to have veggies with as much as i can.
have you ever taken a whey protein supplement? it could come in handy after each training session (basketball or lifting).
IMPORTANT ACTIVITIES: I attend school till about 2:30 Monday to Friday, and i have an SAT tutor on tuesdays right after school. If i make it into the school of my choice after the SAT im taking i will shortly be out off that. Wednesdays i tend to have basketball for a recreational league late (latest at 830) leaving plenty of room for working out.
Im really determined to do my best, and im going to be sure to show that. As i progress in the gym im joining i will be sure to take pictures and videos so you can see how much help you guys are. It makes me happy to know there are people out there willing to help me reach my goal, any workout you provide to me i will show you guys how much i improve.
Thanks a ton,
Peace and Love - Zander
nice man, here's what I propose.. I would do the intro block ->
http://www.adarq.org/forum/performance-training-blog/an-introductory-block/Using this schedule for at least 2-4 weeks to get accustomed to it:
Week 1:
Monday: Day 1A LOWER
Tuesday: Rest
Wednesday: Day 1B UPPER
Thursday: Rest
Friday: Day 2A LOWER
Saturday: Rest
Sunday: Rest
Week 2:
Monday: Day 2B UPPER
Tuesday: Rest
Wednesday: Day 3A LOWER
Thursday: Rest
Friday: Day 3B UPPER
Week 3: Repeat from week 1 trying to progress weights on every exercises for the desired set/rep schemes.
This will give you a good way to break into the program, these first 2-4 weeks, just break into the program, don't go "balls to the wall" on the 4x10 etc, hold back a bit for at least the first rotation through the program, so that soreness isn't insane. Use the "beginners" squat on Lower body day 3 for now, within 6-8 weeks you can then get into the 1x5 squat (experienced lifters, heavy 5RM). It's a mix of upper and lower, so, you'll make good gains on both upper & lower using this program. Make sure you use good form on every exercise, dropping some videos would be great for us to critique it.
You'll need to find your initial weights, but i'm not in favor of 1 rep max testing for someone who doesn't have alot of experience with lifting, so instead, just use good judgement on the lifts, holding back a bit, and making sure form is perfect.. if form is compromised, then it's too heavy for now.
I know you'll probably have some questions, so definitely reply with them. Just read that article though, it even has some frequently asked questions at the end. If you post each of those workouts (as you do them) we'll give you critique and make sure you're doing them correctly.
Bottom line, that program will help you add strength in movements that transfer well to VJ/speed, and it'll help you add mass in muscle groups that contribute to VJ/speed.
peace man
