Author Topic: back to basics  (Read 2652 times)

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TheWoppity

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back to basics
« on: April 14, 2012, 06:13:03 pm »
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Hi all,

I'm a former gym rat now transitioning back into basketball after taking 3 years off, (mostly due to recurring ankle and tendon injuries and thinking I was too old), during which time I ran a few half marathons, and did some sprint triathlons.  I'm 31 now, and talking to people and watching others progress, I figure I have a few good years to make nice gains provided I have the right plan, motivation, and necessary dedication.  My goals aren't very out of the ordinary around here; I would like to be able to dunk a basketball 2 handed, preferably well enough to do so in a game situation.  Currently my abilities are modest, but I have been steadily improving them over the past 3 months of working out.

Age:  31
Weight:  193
Height:  about 6'
Standing reach:  92"
SVJ: 30-31" (Can hang relatively easily on a confirmed 10' goal from vert)
Squat: 285x4 ATG (Started squatting about 2.5 months ago) max probably around 315-320
Bench: 225x6

I'm currently doing a basic strength program with a main goal of increasing squat max to 1.75-2x BW.  I try to keep it simple, but I am always interested in new perspectives.  I've been reading as a guest for a bit, and look forward to some constructive feedback in my program, and hopefully some insight into what I might be doing right and wrong, form-wise.

Cheers.

Mutumbo000

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Re: back to basics
« Reply #1 on: April 18, 2012, 08:58:14 am »
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 :welcome:
Goodluck on reaching your goals! I'll defs check out your journal from time to time.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

LBSS

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Re: back to basics
« Reply #2 on: April 18, 2012, 10:09:56 am »
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single-leg jumper or double-leg jumper?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

TheWoppity

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Re: back to basics
« Reply #3 on: April 18, 2012, 06:56:23 pm »
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Mutombo
Thanks for stopping by-  I saw ur journal when I was guesting on the site for a bit.  You seem to have the same inclination towards upperbody strength that I do.  (In the past my bench has been bigger than my squat, and I hope that never happens again.)  Keep up the good work, man

single-leg jumper or double-leg jumper?

I wouldn't really characterize myself as one or the other right now, cuz i kinda suck at both off the run.  SVJ is respectable now after doing squats for 3 months, but I have pretty poor "reactivity" right now, and I'm heavier than when I used to be able to jump kinda well.  For example, I'm more comfortable with the mechanics of one leg jumping (its more fluid and natural when I have any kind of approach speed) but I don't have the training to stabilize myself to take off well. 

To address this I'm planning on starting into some light plyometrics in May, and really practice jumping too, but before I do that I'm hoping to make it to the end of April on my 3 day a week lower body strength cycle.