Hey guys. I decided to start a journal. I started this journal to keep track on my progress as well as getting guidance or correction from anyone in this forum and some coachign from adarqui



AGE:15

HEIGHT:5ft 6

WEIGHT:48kg

SLEEP SCHEDULE: 1130. I'm trying to sleep earlier. I wake up at 640. I feel like sleeping more, because I'm tired and lack of sleep. I seldom have hard time falling asleep, only time is when I get too addicted to games. And I don't take sleeping aids.

BODY TYPE: Skiiny. You can by my weight.

GOALS:My goal is to be the best basketball player in my current high school in 9months time(long term goal). My goal for basketball is to be known as a sharpshooter in basketball as well as a scoring threat. My goal for vertical jump is to be able to at least touch the basketball rim, or at least get my VJ up to 28 inches.( long term is to get to 35). I also plan on increasing my quickness, and as much upper body strength I can get from push ups only and no lifting for upper body for the meantime.

CURRENT ABILITY:Where am I? I'm far from my long term goals, need not to say my short term goal. My shooting is liek 50percent when practicing. Jumping is around 22inches

INJURY HISTORY: had some tendon tear last year, about 10months ago. No more tendon pain after that.

TRAINING HISTORY & ACHIEVEMENTS: how hard I train? well if you think Ima slacker, thn you got me wrong. WEll, currently, I might have troubling focusing, especially during basketball shooting practice. If I would to train jumpshots, I would work my hardest untill im panting. But this few days I have been working on my shooting form(like usual), so you can say I slack a little bit. I have been training real hard for the last 8 months, and looking back, all my efforts are like wasted. My shooting has not improve, my Vj improved only 1inches(well maybe because I didnt do much jumping in the past), and worse is I don feel stronger . But about a month ago, I reflect back, and realised this cant be happening. So I thought through why has my hard work not paid off. So I have been modifying my programmes, finding which is most effective. I've been wasting lots of time finding the perfect program, as well as a consistent basketball shooting form which is comfortable for me. I have been researching on the net about all this kind of exercises thing for a long time, since late last year. I do have quite a big knowledge on this kind of stuff, just that I've read too much that I do not know who to follow, what to trust, especially my basketball shooting form.
Well to how hard I work, can be a really tricky question. I can only tell you that if I'm really sure I'm doing the right stuff, and there's nothing to make me thing I'm training or workout out incorrectly, nothing will hold me back, and I'll just train like a beast. But, because I have lack of faith if I'm doing the exercises correctly or training correctly, you can say I'm not working as hard as I should be. That's why I come to you for guidance.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: adarqui,you have read my training program is like , but i'll post it again.
Plyometrics
-depth jumps
1warm up set at height of 15inch
6sets of 5reps at 18inch height chair.
-alternate lunge jumps
3x12(6 each leg)
- Rim jump
4x6

Upper body
4x16 push ups
1 set of diamond push up, 2 sets of military and 1 set of wide push ups

lower body
-few warm up sets for lunges( the version I do stimulates a walking lunges, but I do it in a not really big space)
3x12 with 5kg dumbbells in each hand
- Single leg RDL(dumbbells at about lower than knee level)
3x 15 with 5kg dumbbells in each hand
-single leg Glute bridges with 5 second pause at the top
3x10

SUN

Plyometrics and upper body


MON
Lower body

WED
Plyometrics
and
Push ups

THUR
lower body

FRI
push ups.

My tuesdays and saturdays are off. I play basketball everyday on weekdays and on saturdays. Basketball isnt tiring as I play at a really small court, smalelr than the 3point line.

BRIEF OVERVIEW OF CURRENT DIET: 3 times of milk a gain( I get about 30g of protein from here). Now that i've bought a protein powder, called EGO whey protein, I take it once a day and get 25g from there. I normalyl have 3slices of whole grain bread in the morning, and in a week, I'll at least have 4 days where i eat salad as a meal. I rarely eat junk food,(of course some chocolates if my parents buy back ) A typical day's eating for me is taking milk and bread in the morning, come back and eat whatever is served for me, normally stuff that gives carbo, and try to eat healthy for dinner.

IMPORTANT ACTIVITIES: SUnday morning, church. Saturday evening, 4-6, church. Every morning on weekdays I have school. And I have tuition until 4 after school except on Mondays and Friday. So every morning except saturday is busy, every evening is free except saturdays.

Additional info:
My SVJ reach is 22inches.

My RVj reach is much more lower than My SVJ. Maybe around 18inches. It's also because I find it hard to propell my body more vetrically.

Depth jumps reach from 12inch and 18inch is around the same. Depth jump reach from 6inch is slightly lower than 12 and 18inch.

Have not tested my 1RM because I have transport problems and so on. Also, I'm right now not planning on lifting heavy weights. You can say I've done leg workouts for quite some time now, but let's just say I'm back to square 1. So back to bodyweight with the two 5kilo dumbbells I have at home.

the only time I can touch my toes with legs straight is during workout or basketball where I start to sweat like crazy in the afternoon. So, I'm not that flexible.

Now, for my previous workout yesterday

travelling lunges( One leg at a time)
3x 12 (two 5kg dumbbells)
try to emphasize on usign as much glutes as possible.

Single leg RDL( I start the pulling motion from around knee lvl because if i go down further, my back would round)
3x 16 10kg

single leg glute bridges
3x 8x5sec hold at the top.
(last two sets kinda cheated. I put my non working leg onto the working leg on last two sets for each leg which made the whole workout easier)

Now my glutes are feeling quite sore, especialy at the glute medius. A bit of soreness from upper back because of slight arching in the upper back while doing single leg RDL.

Just shoot around in the basketball court just now and Ima head out for somemore shooting in an hours time.

Btw gotta question for anyone who made it through reading this far . I keep on changing some stuff in my shooting form . The things i change are the set point (setting it slightly higher)and how fast I release the ball (like how fast I bring the ball up from my shooting pocket to my shooting set point, and how fast I push the ball up ).

QUESTIONS

first ques. I shooting set point is about an inch above my eyebrows. I see nba players bring it up quite high, like above their head. For example, ray allen. And I see players liek steve nash having a slightly lower set point, above the eyes. So Is my current set point fine? I don't wanna change it anymore, so I'm finding for a permanent height.

Second ques. I know I should be relaxed when shooting , especially the arms. But how relax , is relax? Its ok to feel your arms giving some power, right?

well thanks. That's the bad habit I'm trying to change. Gonna get to bed by 1030.

And yea, i also find it weird. But i think i have the ability to RJ as high as my SJ, but i just cant propell my body vertically. I'll go quit horizontally. And yea , that's the other prob. I play at a very small court, so I only get 3-4 steps before I reach the basket. So you can imagine its a very small space. Max effort lay ups, haha that's not somethign i do much. probably the most I do is 3 each leg per week, and I know that's as good as not doing them.

And well, thx for the help. Now at least I know I'm right, I'll jsut continue with my schedule and post my journal here.

And I'll try to get one up but I cant guarantee.

Also, I have two weeks off next week, so means no school in the morning. Practically, free every weekdays. So ya think maybe you can give me a slightly modified workout for just that two weeks?My priority is definitely getting my shooting up, 2nd to that is my vj and some upper body strength.

thanks man.

oh well k then. Well, if you say strength, why do I practice jumping? And well number one prob why I'm not jumping much, I play at a really small court. Secondly, I pass most of the time, and of course I do shoot, but more of a playmaker. Thirdly, I prioritize my shooting in individual practices. So you want me to take some time and do max effort lay ups in my practices?

 I do practice every week days and saturday. Of course, some days it rains heavily and affects my practice. And again, wad type of strength are you talking about?

because jumping is a form of strength training.. you have to get more jumping in because your RVJ is lower than your SVJ.. that indicates MAJOR weakness in terms of handling forces in the plant/runup during a jump.. i've personally never trained nor seen an active basketball player whose RVJ is less than SVJ.

in order of importance:
#1 basketball
#2 sprints/jumps
#3 heavy strength training and/or bodyweight lifting


well, 3-4 step runups is more than enough to improve RVJ, so ya you need to get those jumps in... for the most part, every layup should be max effort when practicing.. if you want to get explosive, you have to focus on always being explosive.. of course you can have some light days and submax your layups, but if you want to get those jumps up, simply focusing 100% on each layup/movement etc will really be beneficial..


squat, lunge, ghr, calf raise + pullups or chinups & pushups or dips

peace man

well, if you can't access a track/area to sprint/jump, then ya go with your plyometric routine.. but if you can access a track for sprinting / court for jumping etc, i'd go with sprinting and jumping.. you can always finish that speed/power workout with MR tuck jumps, double leg bounds, quick lunges, single leg RFI etc.. a few of those not all (like 2 assistance exercises).

plyometrics are not as important as sprinting/max effort jumping is, at your level.. so sprinting/jumping should take priority.


pullup is with palms facing away, chinup is with palms facing yourself.


well with plyometrics (depth jumps) it's important that you monitor jump height.. depth jumps should be done for height, ie, reaching up to touch something.. you want to stop BEFORE you feel any major fatigue, usually thats within 3-4x5, so after 3-4x5 it's usually too much for people.. but you should definitely be jumping up to touch something barely reachable so that you can get the most out of depth jumps, they literally teach you how to jump higher when you're jumping for an overhead goal, they are much more beneficial this way.

pc

Just went for basketball and did leg workout

travelling Lunges
3x 13 x 10kg

single leg RDl
3x17 x 10kg( ROM still not good enough for me to bend down to below parallel)

Single leg glute bridge
3x10-9-8 (5sec hold on top)

Well, workout felt great today , only that my left leg were more tired whn diong glute bridges compared to my right.

well  sorry i meant below my knees. Meaning, I the weights i'm holding can only reach until my knees untill i start to round. actually higher than the knees. thx lbss.

wait . so ya want me to do 3-6 times a week? wouldnt that be over working?

thanks again