Author Topic: Whats up  (Read 2160 times)

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BT

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Whats up
« on: August 06, 2011, 12:04:35 pm »
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Whats up everyone, thought I'd post up some info in here about myself first before I start asking for advice. I've got a this big streetball tournament/dunk comp coming up October 23rd and I'm looking to make the most out of my time until then. Really looking at strengthening my legs and gaining explosiveness. I know its only a few months away but I'd be happy with any sort of gains.


AGE:     34yrs old

HEIGHT:     6ft

WEIGHT:    Whats 77kg in lbs?

SLEEP SCHEDULE:    ~8hrs

BODY TYPE:     i say slim my wife says skinny.

GOALS:       increase leg strength, explosiveness, indurance and a consistant jump.

CURRENT ABILITY:    1 foot jumper, can dunk easily after warming up, 2 hand, 1 hand

INJURY HISTORY:  3 knee opps almost 10 years ago. Doesn't really affect me any more.

TRAINING HISTORY & ACHIEVEMENTS:     Played Div 2 Ball in NewZealand a few years back

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM: I ball 4-5 days a week,

BRIEF OVERVIEW OF CURRENT DIET: Since moving to indonesia a few years back mainly fried chicken and rice.

IMPORTANT ACTIVITIES: I work out of home.

D4

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Re: Whats up
« Reply #1 on: August 06, 2011, 02:47:27 pm »
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Do you know your vertical measurements?

Honestly, you're worrying too much about over-doing it.  I would say, you should take some days of basketball out.  4-5 days of basketball is great if you want to get better at basketball skills, but not great if you want to make good athletic gains in that short amount of time.  Play 2-3 days a week maybe.  Unless of course, your 4-5 days a week are like 1-1.5 hours each and you are not really fatigued by it.

Anyways, weight room buddy.  Squat, and do some glute/ham/p-chain work like dead lifts or GHR's.  Having a lower body weight room day 2x a week is sufficient for you.  Also add some calf work, body weight or with weights if too easy.  

Let's say you start squatting and after 2-3 sessions of squatting and learning the movement.  You have a 1 rep max squat of 200 lbs.  If by that tournament you're squat goes up to 240 lbs, providing that you are consistently playing basketball during your training to keep your bball movements sharp, and providing you are practicing jumping/some plyometrics to keep those strength gains converted into power, you will be more explosive.  The more your squat goes up, the more explosive you should be.  

Some people will have there explosiveness/athleticism go up linearly with there squat numbers, while most people like me, will not.  Our athleticism and explosiveness will go up as we do some plyometrics as well, to convert the newfound strength into speed/power.

It is simple, but don't expect magical transformation in that short amount of time.  However you might gain a decent amount, since it will be newbie gains.

Good luck.

Also, eat enough.  Don't overeat, but eat fairly enough to keep gaining strength and etc.. Rice and chicken sounds fine.  Chicken for protein, rice for carbs/energy that you'll need at your age  ;) .  If you modify your diet nicely and keep up with this routine, you will also get leaner, which itself will help you become more explosive.
« Last Edit: August 06, 2011, 02:49:13 pm by Ineedtodunk »
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

BT

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Re: Whats up
« Reply #2 on: August 08, 2011, 04:15:25 am »
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Thanks for the tips. I only Ball between 1-2 hours each session but I plan to cut down anyway, probably stick to Saturday, Monday and Wednesdays. Get in the gym on Tuesday and Friday to work my legs then press ups, pull ups and sit ups to keep my endurance up on Thursdays and Sundays. Not sure what my standing vertical is but I can grab the ring with two hands, it use to be higher but I don't train my two feet jump any more. 1 foot running I can get maybe around 4 inchs below my wrist, again use to be higher. I'm not really concerned at the moment though with gaining anything as far as jumping goes, Not sure if you've seen a LA Lights streetball dunk comp but the hoops are 9 foot. I just want to be stronger and have more endurance when I'm out there on the court, if I play well, get a few in game dunks, I could get selected to the Allstar team and then have to play against (I think) Ballup? or who ever they bring out so I want to be in the best shape I can possibly be in.

I know squats would help me the most as far as explosiveness goes but is there any non lifting exercise I can do?, just in case I can't make it to the gym.