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<a href="http://www.youtube.com/watch?v=0wQq9YWZ568" target="_blank">http://www.youtube.com/watch?v=0wQq9YWZ568</a>
WTF? Even my shot is better than that.
ahhh.. nice..
btw if negative leg curl feels weird, just replace it with some moderate weight rdl's.
pc
I'll keep that in mind.
Phase III Day 22 (9/6/2010, Monday): Labor day's got me out of the weight room. Decided beach volleyball with some friends was enough for the day.
Phase III Day 23 (9/7/2010, Tuesday): Yesterday I started feeling pretty sick. Full blown cold today, energy is drained. Diet is greatly improved over the last few days though. Meals are more consistent. I've settled for doing a couple sets of one-armed pushups and pistol squats throughout the afternoon kind of like the Naked Warrior by Pavel describes. Towards the night I'll probably try to work on getting handstands down now that my shoulder is better (for the most part)
Thought I might share some of these with you guys. Let me know what you think.
http://www.beastskills.com/ This one has some sweet tutorials I've been looking at.
http://www.dragondoor.com/articler/mode3/232/ <--- pretty awesome in general.
7 September 2010
Conditioning/recovery workout:
- Weight@session : ~192,5
- Injuries/aches : The squatting right=hip pain , like 1/5
- Soreness:
Calves : 0/5
Hamstrings: 0/5
Quads : 1/5
VMO : 2/5
Glutes : 3/5 , paused BSS FTW!
- 15 mins light jog
- 3 mins rest
-10x80m sprints
Was about 50% , 25sec run / 35 sec rest , very springy.
- 3 mins rest
C1: 40m sprint @ ~50%
C1: 10 x MR tuck jumps
C1 info : 5 rounds , rest between rounds = 1 minute.
Had my heart rate monitor on , interesting stuff:
-Heart rate during light jog : ~140 , 150 on slight uphills , 130 on slight downhills
-Heart rate after 80m sprints : 165 to 170
-Heart rate after 40m sprints + MR tuck jumps : 175 to 180
-Heart rate after all 3 min breaks : 115
- 7 Days Vertical Jump Cure routine.
- My usual lower body stretch routine.
how'd you spell out your email address?
Guy paddled over and pointed his camera at me, and I spelled it out to the camera.
imagine if he was like some psychopathic serial killer and now he's going to hunt you down, because in his twisted mind he thinks you pooped in the canal and destroyed some wildlife.
shit.
In your dreams, adarq.
No, really, I mean that.
dunno if it looks gay or not, but ive seen changes in running form just from the drills done properly + drills taken into a run + 'technical runs'.....combine that with actual muscle strenghtening/preparation for your event and you will get some nice form
Thanks for the replies guys...
To answer the questions you asked....
How fatigued i feel depeneds on the session, if its just shooting ill be fine to do more, if were doing full court fast break stuff then im going to be pretty wiped out.
Nutritionally - no ive never done the protein shake in practice, but can always start doing the gatorade stuff, i think the shake would probably make me sick haha
Deadlifts - These are my fav exercise, im built for them much more than squats (long arms, short torso), usually i dont get too much lowerback soreness from them.
Powercleans - i agree, wont be including them on second thoughts.
Unilateral - the reason i included these on the light day was more towards prehab than strength building, i read somewhere they are good for ankle strength etc
Oh yeah, one more thing i wanted to include was prehab stuff, core ankle and shoulder, but this isnt really stressing so i think i can throw it in anywhere as long as i dont hit the abs to hard.
And at the moment Basketball > Strength
Oh yeah, i will have one rest day, either saturday OR sunday...depending on when the game is.
So i think ill go with a mixture of both of your suggestions...
I like the idea of the light day for bodyweight pushups/pull ups/etc
Anyway, ill see how it goes and then decide on volume/frequency etc after ive experinced a full week of basketball.
Thanks again
I agree with what ardaqui said about the nutrition, work-out timing and also the deadlift, although in my experience one work-set per week is not too much and more often than not the squats are more draining. But if you are a naturally good deadlifter, unlike me, the neural fatigue and lower back stress might indeed be too much to handle.
There is also some truth about the powerclean being not that useful for someone who is essentially doing power work every day of the week. But even then I would still use it, albeit on maintenance mode. This will make transitioning into off-season training a lot easier, especially since the powerclean is a rather technical lift.
Again, making gains in strength and power might be possible for some weeks if a lot of the other variables are taken good care off. I don't think, given the circumstances, that it would be wise to try and prioritize strength increases right now, unless the situation is that you don't get much play time anyway because of lagging behind in the athletics department. Then you might just as well get stronger asap, so that this might change soon enough. But if you got to be performing at your best come game time, your situation, as it is, is already bad enough. Doing your maintenance strength work and concentrate on your performance on the field would then probably be the wisest decision.
That was incredible. How can you even think about doing something like that? The coaches were standing in the gym and thinking what to do and all of a sudden the idea came! Let's do that^^
