So I just started training up again about 4 weeks ago. I first trained for 4 months two years ago and really got some nice results. I just started up again after basketball season and I'm just trying to make my workouts and training as effective as can be. I'm a basketball player..I will be playing division 1 ball next year and my stats are below.
AGE:18
HEIGHT:6'4
WEIGHT:192
SLEEP SCHEDULE: Weekdays 7 hours Weekends about 10
BODY TYPE: Ecto morph I would say. Long legs...narrow hips..broad shoulders
GOALS: 35 inch standing vert
CURRENT ABILITY: 29 inch standing...running is 40 off one 38 off two. Maybe higher I haven't measured in a while
INJURY HISTORY: high ankle sprain a year ago...really slowed me down but now its better. Still bothers me a little
TRAINING HISTORY & ACHIEVEMENTS: 2 years ago I trained for 4 months with the gidance of a few people. I got good results.
CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: My training program will be below
BRIEF OVERVIEW OF CURRENT DIET: I have a good diet. A lot of protein I eat only the best of foods.
IMPORTANT ACTIVITIES: I'll explain below
My program:
Right now I play basketball on and off I am trying to limit how much I play. But last week I played and intense 2 hour run on Thursday. This past Monday I also played an hour and a half. and today I shot around for 40 minutes and I would say it was 7 out of 10 intense wise. Should I stop this? It's not a problem for me to do so.
Weightlifting: once a week on Fridays...Everything is done super explosively and with either a three rep max or 5 rep max for all the exercises. Plyometrics(depth jumps) are done in between all exercises. only two jumps
Plyos: Done once a week on Tuesdays Super Explosively.
Upper body weights: On Wednesdays I do Max Effort lifting and Sundays Repetition Upper body. I took these from Joe Defranco and his website. These workouts I think am going to drop because I just feel like it's too much. Plus I don't care to much for my Upper body.
Ok here it is:
Tuesdays:
Depth Jumps 4 sets of 6
Squat Jumps 3 by 5
Work on my approach with a 12 pound medicine ball 4 sets of 6
Tuck jumps 4 by 8
Broad Jump with a medicine ball and throw it out as far as I can 3 by 6
Rim Jumps 4 by 8
Sprints 3 by 35 to 40 yards
(I change these up from week to week...some weeks I do more sprints on these days and some I do more Jumping. I usually try to stay fresh the whole time doing it, but recently have been getting fatigued after the first two exercises. For example I will measure my vert before the workout and after the first two exercises I will measure it again and it will be two to three inches lower. Then I have to quit because I feel like I am not getting anything from these when doing them fatigued. My quads are also very fatigued when I have sprints as my first exercise.)Also I might cut down the volume. What are some suggestions on how much volume there should be these days?
Wednesday:
Rest my legs.
Upper body:
5 rep max on bench
Decline dumbbell press 4 sets of 10
Rows 3 by 10
Face pulls 3 by 15
Core work (I switch this up..sometimes I do situps, planks, Vups, etc.) If you want me to specify this more or give you the details I can.)
(workout lasts hour and a half to 2 hrs)
Will these upper body workouts affect much vertical jump workouts becasue of overtraining or too much volume?
Thursday:
Do some light activation drills (glute bridges 3 by 6)
Body weight squats explode on the way up 3 by 6
Vertical jumps( a total of 10)
Friday:
Snatch Grip Deadlift 4 by 3(explosive) on the fifth set I go to failure. (sort of..I keep the reps under 8)one of my Coaches have told me that going to failure would be ideal...he said they got it from a good coach they know.
Standing calf raises 4 by 5 (same thing as above)
Leg Press 4 by 3 same as above (i know most people if not all coaches hate the leg press but I used it when I was 16 and it helped me out and I can't squat, my back hurts, so I leg press)
GHR 4 by 5 Same as above
I also do all the fifth sets at the end...because I try to stay explosive with the first 4 sets of each exercise. I fatigue myself at the end.
Saturday:
Rest
Sunday:
3 sets of max pushups 60 sec rest
Dumbbell Floor press 3 by 5 to 10
3 sets of max pull ups
Shrugs 3 sets of 10
Core as above
Will these also hinder my vertical progress?
Monday
Rest
Ok well that is it. Let me know what you guys think and if I can improve upon anything...like volume of workouts, exercises, etc.
Thanks a lot.
