For those that don't know me:
Age: 22
Height: 5'10"
Squat: Low bar 85kg x 5 (which is 2.5kg under my all time PR)
I can get my fingers over the rim on a good jump
I'm very slow, weak, terrible endurance, and its taken me ages to get to where I am
I'm also underweight, around 69kg (151 lbs)
I'm a basketball player but I just play in a local league 1 day a week with no team practises or anything. I practise 1-2 other days a week.
I want to dunk. Anything that won't help me get there is irrelevant to me.
I have started getting in more calories each day, bought some mass gainer which makes things easier since it's hard for me to get time during the day to get good meals in.
If I can squat 100kg x 5 I WILL dunk. So basically my initial goal is to add 15kg to my 5RM squat.
My plan for now is to alternate between two workouts. One is 1x5 squat, 1x5 lunges. The other is 2x8 squat, 2x8 lunges. Simple as. I will also throw in some jumps here and there. Im not super strict with working out on certain days or doing two 1x5 days in a row for example. I go alot on how I feel. If I feel pumped up like crazy and did 1x5 last time then I'll more than likely do it again etc to go for that PR.
allstar!@$!@!@
nice, like the routine, except for one thing.. all sessions should start with some kind of dynamic work mang..
options:
- jumps
- low level reactive work: MR tuck jumps (4 x 10) and/or MR pogos (4 x 5)
- force absorption work: depth drops (< RVJ box for now), depth jumps (< SVJ box for now)
i imagine you could incorporate some MR tucks (4 x 5-10) or depth drops (say 3x5 from 18") on days you dont jump.. you could alternate or combine, whatever.. i'd submax at first for a few weeks until you feel stronger on them.. but really, if you wanna get more out of training, reactive/explosive work should precede every strength session.. i remember you got some shin splints doing low box DJ's etc, thats not good, IMO, you need to submax reactive work every session until you can overcome those kinds of issues, its a sign of weakness etc.. training the SSC/SEC is just as important as training for pure strength.
just my 2 cents.
peace man
