AGE: 18

HEIGHT: 5'8 (5'9 with shoes)

WEIGHT: 71 kg

SLEEP SCHEDULE:
normally 10:30 to 11:30 on college days wake up around 6:40 to 7:40 but during holidays 12 am nights and waking up around 9-10 am
i usually feel quite drowsy when i wake up and i can have trouble sleeping but most frequently during summer nights (no sleep aids)

BODY TYPE:
Skinny (30 inch waist, 11% bodyfat)
Most of the fat I have is stored in my abs, quads, maybe arms?
My legs are more developed than my upper body (being a basketball player/point guard)

GOALS: 40+ inch vert, make a representative club team, make the uni team, bench my own weight, under 10% bodyfat, gain 2 kilos, do a muscle up, do a planche push up, a dragon flag, AND last but not least RESPECT, I want my defender to be scared to even attempt blocking me

CURRENT ABILITY:
22 inch standing vert
bench: 45kg x 8 (one handed DB)
squat: 85 kg (1rm)
deadlift: 75 kg (1rm)
pull ups: 6 or 7 till failure
11% bodyfat

INJURY HISTORY: torn all ligaments in right ankle, tendinitis in knee/quads from overuse (air alert), elbow inflammation in shooting arm

TRAINING HISTORY & ACHIEVEMENTS:
2009 Senior year (16 years old with little strength training knowledge :p)
Everyday:
40 push ups
60 calf raises
10 lat raises using 6kg dumb bells
1 min planks
100-200 sit ups
(yes i know now these were more endurance than strength)
An hour of basketball in school during lunch + an hour of practice either ballhandling/shooting at home
cone drills, jump rope 300x
Air Alert program started

Started strength training in February 2010
Increase from 40 kg assisted pull ups to BW
Bench of 25kgs x 8 to 22.5 kg one handed x 8
Squats: 35kg x 8 to 85kg x 2
Deadlifts: 35kg x 15 to 75kg x 1
Increased paused jump from 16.5 inches to 17.5 inches (last month)
Started Vertical Mastery
*I train by myself as none of my friends/team mates really 'have' the time to go to the gym consistently enough through out the season. Motivates me more though.


CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Vertical Mastery with 3 days of leg exercises:
1. Single leg tuck jumps, paused frog jumps, 123 drill, seated box jumps, split jumps.
2. sports specific technique day
3. snatch grip deadlift off box, concentric squats, plyo lunges, jump squats

Upper body (once a week on a resting day):
Bench press: 3x6 of 22.5kg ea hand (one hand db)
Pull ups: 3x6
Bent over db row: 30 kgs 3x6
Shoulder push press DB: 20 kg 3x6
front delt raises: 3x6 8 kg
hanging leg raises: 3x8-12 of BW

Conditioning:
1 or 2x ganon baker's jump rope workout per week
1x hiit sprints around 50 yards? 1 min rest each 8 lengths

Skill specific:
shooting every day (using the Swish Method by Tom Nordland), usually put up around 100 shots with awareness plus other off the dribble, set point, setting feet drills
ballhandling: 3x a week, with 1 static, 1 moving, 1 two ball
*I play league games on friday nights Division 2 (in season) and pick up ball every now and then on saturdays

BRIEF OVERVIEW OF CURRENT DIET:
Vacation: breakfast: banana + 1 other piece of fruit, cup of milk, cereal bar/cereal, 2 pieces of peanut butter toast if hungry, yogurt if available
lunch: usually something like noodles + bbq pork + vegetables such as bok choy
snack: fruit + cereal bar + toast
dinner: variable* ranges from roast lamb - curry beef + vegetables + minute amount of white rice
usually eat till 80% full
gallon of water a day

IMPORTANT ACTIVITIES:
sunday: church
fridays: divison 2 league games with 20 min halfs
monday-fridays: 19 hours of uni

1st off: thanks for the reply and encouragement bro! its awesome to get some good feedback esp since this is my first time on any forum not to mention some people would think of charging for it! yeah some ambitious goals but i'm willing to do it whatever works ya know

and yup i'm pretty weak right now since there wasn't much to start with (ectomorph) but looking to really add some serious strength (frank yang style WOOO) don't really care about too much about packing on muscle as i'm a guard so i rely on my agility. should i keep my upper body workout and just progressively add weight or should i switch some exercises? (takes me around 45-60 mins to complete) what does everyone think of it???

oh with the ankle injury it was a bit of a klutz move on my part since me and my friend were playing pick up outside my driveway... i got too fast to the hoop and when i jumped my momentum brought me wayyyyyyy too close to the basketball stand and my foot kinda crunched into it? and then i landed on it sideways sooo yeah (at least according to my friend) hahaha was on crutches for a week or so

i'm on vacation right now until march 3rd so there's quite a bit more time to work out and improve hence the activity...but i recently bought and started Vertical mastery which is Jack Woodrup's program and from what i've heard he's pretty good but i actually used to do something like 2 leg work outs a week with
A) 1. squat 2-5 rep max 2. glute ham raise 2-5 rep max 3. single leg deadlift 4. weighted planks (these were all pretty much 3 sets of 2-5 rep maxes except the planks which were around 45 secs to 60)
B) 1. deadlifts 2. single leg hyper extensions 3. lunges 4. dragon flag negatives (same rep range)
rest from 90-120 secs

with the concentric squat i pretty much relax and start the squat closer to its bottom position and explode upwards. if you need to see more of the exercises i do its on jack woodrup's site: www.verticaljumping.com


also not to worry i drink my protein shake of around 30 g protein after my workouts with a bit of honey for the sugar recovery
but thanks for the morning tip!

the current VM workout program designed by the software doesn't seem to have TOO much lifting in it for this phase but maybe due to its the other weaknesses i need to focus on? Analysis:

Your relative strength is an area you need to improve. Your Vertical Mastery customized program will focus on improving this extremely important area of your athletic development.

Your reactiveness appears to be quite limited and requires extra attention. Some plyometric work should help improve this aspect of your jumping ability.

In order for you to jump high you need to be able to apply force quickly. Your explosiveness is not too bad, but still has room for improvement. A portion of your Vertical Mastery program will be devoted to developing this ability further.

 

haha i'm not strong at all! well i really have no idea...people have always asked me how i look so skinny for a 70kg person...but um my body fat can fluctuate between 11-12% sometimes and maybe its lean mass?? (not muscle) also muscle =/= strength...really don't know lol. water weight??

would that not go past the proper time constraints ie an hour for a workout? its already pretty full as is... takes around 50 mins :\


hahaha ouchhhhh painful dude...went from crutches to single crutch to playing games after around 8 weeks actually


wouldn't 5-10 rep ranges be more sarcoplasmic hypertrophy and hence type 2a fibers (more bodybuilder-like) meaning i would get bigger but slower? i've been told 2-5 reps would be better for guards doing a multi-movement sport (basketball) since it incorporates more maximal-explosive strength depending on %1rpm

sorry i haven't posted in awhile my internet's been capped anyways new developments:
 
recently finished my upper body workout which i changed to this

weight pullups - 4x5 70+3
bench press - 5x5 22.5 one arm
dumbbell row- 2x6-10 30kg one arm
one hand db push press 2x6-10 15kg one arm
hanging leg raises- 3x6-10 bw

almost puked at the end but i felt great the next day seemed to help increase my work capacity and i felt stronger, denser and looked that way (i think?)

i've just finished my vertical mastery off season phase 1 and now it's deload week but when i come back it'll be more intense stuff like hang cleans and front squats and depth jumps...pretty pumped

also to reward myself was thinking of ordering 900g of musashi strawberry for bout $38 aud bucks ever tried it?

actually its just a protein powder but with a strawberry sundae flavor so it ends up tasting like a well stirred milkshake (i think its australian but its the shiz haha)

 

ANYWAYS just updating because i feel awesome! just finished a basketball session- shooting practice and pick up from 9 to 11 pm with a couple of buddies AND being my deload week i just thought i'd try jumping to see how high i could get i really wasn't expecting much from all the jump training due to my experience with crappy programs like air alert but also my regular 'strength training'

the hoop was at an indoor stadium so the backboard was pretty high up i'd say 9'1-9'2. so i just concentrated on getting as high as i could thinking 'here goes nothing sigh' seeing as i'd never touched the backboard before so i exploded upwards and SURPRISE SURPRISE from my standing vertical i was able to smack around 2-3 inches above the backboard so i'd put it at around 9'3-9'5! may not sound like much to you guys but after 2 years of training of no progress it felt great! i love that feeling of elation you get from finally seeing results from hard work much like making a team i suppose and my friend was like 'oh wow i'd never even seen you jump that high before'

it's not much but its definitely good progress especially after ONLY 1 phase of in season work outs and 1 off season work out (total of around 10 weeks-ish) and my original standing vertical only 22 inches *shakes head* (my reach is 7'2 so do the math
vertical mastery definitely works for me y'all i think i'll go write jack W a thank you email now haha no hype but definitely results

gonna do my sports specific technique day tomorrow after church as its the last day of deload week and then i'll get right back into it LETS GET RIM

peace out