welcome man!
AGE: 15
HEIGHT: 6'1 w/shoes on
WEIGHT: 173 lbs
SLEEP SCHEDULE: 11-7 on school nights, 2-11 on weekends. I usually feel pretty good when I wake-up. I have a hard time falling asleep sometimes.
BODY TYPE: Athletic build, but with very thick legs (that's where most of my extra weight is). My stomach isn't shredded, but it's definitely not chubby.
GOALS: Develop the athleticism needed to dominate HS basketball and play D1. Specifically, a 38 inch 1RVJ, a 4.6 40, make my body a little more toned, and improve my lateral quickness (don't know how to measure this).
great goals, but while ur going for 38, might as well make it 40 ;0
you could measured change of direction using 5-10-5/3-cone drill, and lateral shuffle using the lane agility test:
http://www.nike.com/nikeos/p/sparqtraining/en_US/how_to_test?sport=basketball2&gender=m&user_type=athlete&test=agCURRENT ABILITY: I started at 2-guard for a 15-2 JV basketball program in an athletic city,
damn sick!
but every single game the guy who I matched up with was much more athletic then I was. My role was a spot-up shooter and good passer, but I want to be much more then that. My one-leg RVJ is at 24 atm and I don't know my standing but my guess would be 21. I haven't tested my 40 recently but my guess would be about 5.4 or so.
ya man, sounds like you have skills but no power.. you'll be beastin with more power.
INJURY HISTORY: No serious injuries, i've been lucky (knock on wood)
TRAINING HISTORY & ACHIEVEMENTS: I'm a very hard worker, but in the past in has just been on the courts with my shooting. I need to translate that to the weight room. I lifted with my basketball team for about a month in pre-season, and my squat was 225x3 with no prior squatting so I have a good base.
nice about the squat, that is good for no prior training.. what kind of depth? half (slightly above parallel), parallel, or deep?
that's around 1.4xBW, need alot more 'horsepower' than that to hit those goals, but it's definitely doable and I have no doubt you could do it if you really push yourself (safely + good form etc).
CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: I have been in-season the past 3 months and have only lifted twice, but I'm in good condition.
damn that sucks, a good in-season program really focuses on some level of strength maintenance.. lifting 2x/week at least.. doesn't have to be taxing at all either.. sucks they don't have you guys maintaining better.
BRIEF OVERVIEW OF CURRENT DIET: My Diet isn't clean, but it could be a lot worse. I don't drink soda more than once a week, I have a lot of proteins, but not enough veggies. I don't take supps. A normal day looks like this Morning: Something with eggs and sausage (Wraps, Casseroles, or just plain). Lunch: Sandwich, water, and chips. Snack: Protein Bar Dinner: Chicken Breast, potatos, and veggies. I also tend to mix in one unhealthy snack a day.
looks pretty good actually.. could you afford/are you able to take in protein shakes? If so, i'd have one ready for after each practice, game, or any other type of intense training.. that'll actually help you maintain muscle mass better, build muscle mass better, and recover faster.
IMPORTANT ACTIVITIES: AAU practice 2x a week is the only thing on my schedule as far as I know. But that doesn't start until next month.
nice sounds like you can get in some good lifting, now and when AAU starts.
January 31st
AM: 45 Minutes of dribbling drills
PM: took about 150 jump shots (I should have counted).
I am doing the introductory block in the weight room.
Squat:
5x5x105
4x10x145
Lunges:
3x10x20lb Dumbells
Calf Raises:
3x10x20lb Dumbbells
I am shocked by how much my strength feel off after 3 months of just basketball. Shows that you can't take too much time off.
Feels good to be back in the rack though. I'm about to go foam roll.
ironically one of my replies above talks about that.. ya man, you sound like you are built similar to me.. if i take _ONE_ week off of lifting, i lose strength very fast.. i don't listen to any physiology/scientific tests when it comes to "completely deloading and gaining strength", with my (and seems like yours) bodytype, I LOSE strength AND muscle very quickly without an intense resistance stimulus.
the one thing im surprised about is how much strength you lost based on your "225x3 without prior strength training.. that is kind of interesting.. i mean you hit 145 for sets of 10 so, you have more in the tank for a set of 3-5.. but still it's a bit aways from 225x3..
regardless, re-focus and eat good, it'll come back quick.. but this time, make sure you ALWAYS maintain properly, especially in-season.
since you are also interested in speed, i'd make sure to add in some extra hamstring work prior to calf raises.. ie 45 degree back raises or GHR's.. if you have access to a GHR bench i'd go that route, otherwise, go 45deg backraise route.. if you don't have access to that i can give you some other alternatives.
but squat, lunge, hamstring-dominant-exercise, and calf raises is an excellent and simple lower body workout.
sorry for the late reply, glad you've been posting your workouts!
peace man
