sup man!
AGE: 16
HEIGHT: 5’8”
WEIGHT: 145 Ibs
SLEEP SCHEDULE: usually sleep at 10 pm wake up at 8 everyday, when I wake up I feel drowsy until I eat my breakfast and I easily fall asleep.
You might actually be getting TOO MUCH sleep heh! 8 hours is optimal, anything under or over can cause issues.. Personally, 9 hours feels great for me, but there has been many times where i've slept 10+ hours and most of the time I felt like crap.. Sleeping 10+ hours usually leaves your brain feeling like mush, it can also increase risk of "brain disorders" such at alzeimers (sp?) and parkinsons, but in the same respect, sleeping 6 hours nightly is known to increase risk of cardiovascular problems.. So, optimally, you want to be around 8 hours of sleep a night, but you can get away with 7-9. Try sleeping a little later, around 11-11:30, see what happens.
BODY TYPE: Athletic, I am pretty proportional, my leg muscles are massive, not to be cocky. I was just born like that
GOALS: I want to hit my head on the rim, have a 10.5 time in 100 m dash, lose all unnecessary fat
CURRENT ABILITY: I have a 30 inch vertical, my 100 m time is about 12.8, I have 12% body fat
nice goals man! hitting your head on rim at sub 6' will be quite a task, but it's worth it to try and achieve it, that's for sure.. 10.5 would be flying to.. at your age, you're not starting off with extremely bad stats or anything.
INJURY HISTORY: Never been injured
TRAINING HISTORY & ACHIEVEMENTS: I jump a lot, pratice dunking on lower nets. I am a very hard worker meaning I am up for any program.
CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: just playing basketball jumping a lot, not lifting weigths, not conditioning myself just jumping
Have you ever lifted weights? Are you willing to start? Lifting weights doesn't have to be a gung ho balls to the wall experience to get results in performance, at your age/experience level. Lifting should be very strict form, learning the movements, and easing into it over a period of months. What's funny is, taking that approach will lead to some nice results on your vert/speed, as long as you keep your fitness levels up, jump, etc.
Basically, whatever level you are at now, in regards to jumping, weightlifting will help you produce more force into the ground by improvements in muscle mass and/or improvements "neurologically".. You're 16, so, gains in jumping at this point won't be that large by simply jumping. A general strength program + playing ball/jumping will help you achieve much more results than would jumping alone.
I have a basic program on here that would help, or if you're interested in doing something else just let me know, but the main focus should be on learning the lifts properly, progressing SLOWLY, staying in condition/jumping, and just generally strengthening the body... especially since you have games coming up, lifting would be completely supplementary so that you don't experience a ton of soreness.
BRIEF OVERVIEW OF CURRENT DIET: I eat pretty healthy sometimes I let my craving get the better of me, when I do I eat chips candy popcorn.
yeah that's fine lool
IMPORTANT ACTIVITIES: I play basketball, season starting soon so don’t know when games will be but I will let you know.
I AM SO EXCITED TO GET STARTED!!!
nice man!
