STATS:
1 rep max
Squat - 331 lbs
deadlift - 370 lbs
bench press - 185 lbs
chin ups - 5 chins (max)
squat is nearly 1.8xBW, nice.. BUT, you're definitely lacking overall body power, based on your bench/chins.. This means, you have plenty of room for improving your power/speed/vert once you lean up a bit and get to 175 or so. Your legs are strong, upper body much weaker, but think about how much power you will have with 10-15 lb of fat loss.. big progress..
I jump once... max effort... per week...
The first thing I would do is focus on jumping maximally at least 2x/week. If jumping is one of your main goals, to really catch the eye of those coaches, then jumping 1x/week maximally is definitely not enough. I would completely change up your dynamic day too, instead of box jumps I would focus on reactive exercises such as MR tuck jumps/stiff leg ankle hop progressions etc.
I dont drink a post workout protein shake... because of financial problems at the moment... tough times...
ah.. understood.. maybe some milk if you can.
Dribbling/ Ball handling - 1 hour
Shooting (along with 1 on 1 or 3 on 3) - 2-3 hours
but its not really consistent like everyday... it depends on school, family, chores, errands, so it can be every other day... or if the schedule is good... everyday.... depends on soreness on the body also...
right.. starting this week though, I would get in at least 1 session of full court games if you can.. you want to be 100% during that tryout, which means you will need to be in full court game shape, for sure.
and im on week 8 of the "built like a bad ass" program...
alright well i will post a small workout routine that i think would be better.. no need to really be pushing the weights like crazy right now.. top priorities for you, in my opinion, are improving basketball conditioning for tryout, losing some fat, maintaining (or slightly increasing) strength.. improving strength like crazy shouldn't be the primary concern, as it will cause too much fatigue while preparing for the tryout.
because i want to be in the 170-175 lbs weight range... i think thats the perfect weight for me... if i go to that weight... ill be ripped... and there will be no more body fat to weight me down... so i can be more athletic and mobile... i still feel heavy in this bodyweight... 190 lbs...
my height is 5'10-5'11...
would it be possible for you to do some 1 hour walking at night? maximal speed you could walk (4-4.5mph), without jogging of course.. that is really effective for burning fat, highly underrated.. if you could get in 1 hour a night for say, 5-6 days a week until pretty much before tryout, you could lose a good ~5 lb of fat just from that alone.. and it wouldn't tap into your recovery/strength etc, it's very relaxing/light.
the try outs are gonna be on either late august or early september...
its an intercollege team (interdepartment)... its not yet the official college varsity team... that will be next year... march i think... so that will be another journey... i just want to focus on making the intercollege team first... then work my way up... as walkon...
my university is like division 1 here in the philippines...
thanks man...
i will get this...
6:30AM here, im off to sleep, ill post my workout thoughts tomorrow.. "built like a bad ass" would be fine if you didn't have a tryout coming up.. i'm leaning towards 2d/week of lifting (full body).. that would be enough to maintain or improve strength for sure, with all the other work you're doing.
peace man
