Adarq.org

another   in my family today, a serious one this time: my dad just graduated with a master of arts in religious studies (with honors). eight years of busting his butt in night classes while working full time to put two kids through college and help another stay alive through serious medical issues; at 53 years old he found a new passion and at 61 he's turned it into a truly meaningful accomplishment that will shape the rest of his life. he's an inspiration to me.

 

this morning, i took one of the greatest shits of my life. epic in size, perfect in consistency. definitely a  over the past couple of years.

yeah vag i think you screwed the pooch on that one. a 6'6 nba player can dunk NINE WHOLE TIMES without taking a break? zomg.

 

just put it down real gentle-like.

yeah i've been meaning to ask -- what is your non-squat/assistance work like? i know you've done back extensions (or reverse hypers?) in the past but what else?

during practice, are you practicing shots off of screens, off the dribble, off passes, with someone in your face, etc.? or are you practicing stationary jump shot after stationary jump shot? if the latter, consider doing the former.

i'm a terrible basketball player, but i can hit shots all day in rhythm with no one guarding me.

just a thought.

new routine will be as follows. usually will have one day of rest between workouts, occasionally two. some days off will include light activity, e.g., tennis, touch football, hiking, easy running, intervals, circuit training, whatever.

a buddy pointed out the other day that my SLRVJ isn't just slow, it looks incredibly awkward. he said he thought i was going to roll my ankle or something when i did a right-footed jump. i'm a right-footed jumper, to whatever extent i'm a single-leg jumper at all. that needs fixin'. hence the SL skips and bounds. layups or other submax SL jumps will become part of my warm up.

Day 1
- warm up
- lateral line hop for time x (3 each foot)
- sprint 4-6 x 10-15 yards (if court occupied, sprint on hill outside)
- DLRVJ x (until dropoff) OR low depth jump 3 x 5
- skips for max height 3 x (4-6 each foot)
- power snatch/clean 6 x 2
- squat 2 x 5
- SS1: bench 3 x 5
- SS1: pull up 3 x 5
- SS2: calf raise 3 x 10
- SS2: core 3 x F

Day 2
- warm up
- lateral line hop for time x (3 each foot)
- sprint 4-6 x 10 yards (if court occupied, sprint on hill outside)
- DLRVJ x (until dropoff) OR low depth jump 3 x 5
- submax LRLR bounds 3 x (6-8 each foot)
- power snatch/clean 6 x 2
- squat 3 x 10
- SS1: OHP 3 x 5
- SS1: bent over row 3 x 5
- SS2: calf raise 3 x 10
- SS2: core 3 x F