Author Topic: D4's Journal to DUNK  (Read 42554 times)

0 Members and 1 Guest are viewing this topic.

D4

  • Hero Member
  • *****
  • Posts: 1172
  • Respect: +152
    • View Profile
D4's Journal to DUNK
« on: February 13, 2011, 01:58:04 am »
0
21/M 5'9" with shoes 148 lbs, ~13% body fat, 7'2" standing reach (with shoes)

Max 2 feet vert = 30"
Max 1 foot vert = 34"

Squat = 160 lbs (5 reps)
Deadlifts = 185 lbs (5 reps)
Bench press = 185 lbs (max)

WORKOUT --->
M/W/F -
Lower Body - 5x5 Squats / 5x5 Deadlifts / 5x5 Leg Presses
Core - Planks
Upper Body - Dips and Pull ups
Just Jump around when playing basketball

GOALS -->
Dunk clean
Squat/Dead Lift 1.5x BW
Cut Body Fat % down to about 5
Pass this Core strength/stability test http://sportsmedicine.about.com/od/bestabexercises/a/core_test.htm
« Last Edit: September 12, 2011, 05:23:11 am by D4 »
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

  • Hero Member
  • *****
  • Posts: 1172
  • Respect: +152
    • View Profile
Re: DUNK AS SOON AS POSSIBLE
« Reply #1 on: February 15, 2011, 09:00:35 pm »
0
Ok so yesterday I upped my squat to 165 lbs x 5reps for 5 sets..

Today I set a new record for my bench press at 190 lbs.  Since I weigh 148 lbs, I'd say thats pretty good relative strength...  Well I have focused too much on my upper body for a long time, and my upper body in terms of strength and physique is at a point to where I am satisfied...  What I am not satisfied with is of course my lower body strength and vertical jump, so I will stop bench pressing from now on and just MAINLY focus on lower body work.

I can't tell if I'm a single leg or a double leg jumper... My single leg is higher, but my double leg jumps feel very smooth/ efficient as well..  Because of this, I decided to train on the leg press with 1 leg at a time. 

Still recovering from this damn ankle sprain.... note to self: NEVER EVER AGAIN play outdoors on a slipper court in 45-50 degree weather....

Once my ankle heals and regains its strength, and once I get to 1.5x BW on squats and DL's, and I trim off a little bit of fat to get to 5~7 percent body fat, I hope I can gain about 6 inches off that.  I learned that my reactive strength and rate of force development are pretty good already, just lacking strength, so kind of happy that I can put my main focus in the weight room.  Can't wait to hit the gym tomorrow morning.
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

  • Hero Member
  • *****
  • Posts: 1172
  • Respect: +152
    • View Profile
Re: DUNK AS SOON AS POSSIBLE
« Reply #2 on: February 15, 2011, 09:13:35 pm »
0
Another thing... a goal of mine is to win the all campus intramural championship... (basketball)

Anyone know if doing dips and pull ups on the regular will help me maintain my upper body mass and strength while I put the vast majority of my focus/energy/time on lower body work?  I mean I've heard squats and deadlifts are full body workouts but, I was wondering if that combined with dips and pull ups will help me keep my upper body physique and strength of bench pressing and Low rowing 190lbs...
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29593
  • who run it.
  • Respect: +6997
    • View Profile
    • Email
Re: DUNK AS SOON AS POSSIBLE
« Reply #3 on: February 15, 2011, 10:59:44 pm »
0
21/M 5'9" wit shoes 148 lbs, ~9% body fat, 7'0" standing reach.

Max 2 feet vert = 33"
Max 1 foot vert = 36"

Squat = 160 lbs (5 reps)
Deadlifts = 185 lbs (5 reps)
Bench press = 185 lbs (max)

WORKOUT --->
M/W/F -
Lower Body - 5x5 Squats / 5x5 Deadlifts / 5x5 Leg Presses
Core - Planks
Upper Body - Dips and Pull ups
Just Jump around when playing basketball

GOALS -->
Dunk clean
Squat/Dead Lift 1.5x BW
Cut Body Fat % down to about 5
Pass this Core strength/stability test http://sportsmedicine.about.com/od/bestabexercises/a/core_test.htm

welcome man, pretty nice jumping stats considering your strength levels of your lifts.. getting even stronger is going to have you really flying.





Another thing... a goal of mine is to win the all campus intramural championship... (basketball)

Anyone know if doing dips and pull ups on the regular will help me maintain my upper body mass and strength while I put the vast majority of my focus/energy/time on lower body work?  I mean I've heard squats and deadlifts are full body workouts but, I was wondering if that combined with dips and pull ups will help me keep my upper body physique and strength of bench pressing and Low rowing 190lbs...

it'll definitely help you maintain/build upper body physique/strength, it might not transfer much to actual bench press etc, but that doesn't matter much.

so ya, you can definitely build plenty of upper body strength using simply dips/pullups/pushups/chinups.







Quote
Once my ankle heals and regains its strength, and once I get to 1.5x BW on squats and DL's, and I trim off a little bit of fat to get to 5~7 percent body fat, I hope I can gain about 6 inches off that.  I learned that my reactive strength and rate of force development are pretty good already, just lacking strength, so kind of happy that I can put my main focus in the weight room.  Can't wait to hit the gym tomorrow morning.

ya it sounds like you are already pretty reactive, that's a great sign.. those types of people respond very well to heavy lifting.

congrats on the squat PR

peace man

D4

  • Hero Member
  • *****
  • Posts: 1172
  • Respect: +152
    • View Profile
Re: DUNK AS SOON AS POSSIBLE
« Reply #4 on: February 16, 2011, 06:07:56 pm »
0
Hit the gym today, upped my squats form 165x5x5 to 170x5x5...  Deadlifts stayed at 185x5x5..  It's kinda annoying that my short arms are giving me a hard time keeping my back straight during DL's, like I need to squat down so much.  For my 3rd workout, I was doing single leg leg presses, but as soon as my ankle heals, Imma replace this with dumbbell lunges or dumbbell step ups, which I assume is better for vertical progress..

I practiced basketball today today, tied my record of hitting 65% of my mid range shooting drills...  Hit 54% on my 3 pt shooting drills...  Then worked on some dribbling.. Seems like my left hand ball handling skills are slowly getting better along with my left hand lay ups..  Just dreaming of the near future when my vertical increases, giving me more explosiveness and power and quickness on the court combined with increased left hand dribbling and lay ups...  I'm already a deadly scorer but now... I'll be unstoppable..

Ankle seems to be getting smaller as well, the last bit of swelling that was lingering is looking like it's going away slowly..  Still can't land on my injured ankle when I jump or use full range of motion on it when running.... 
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

  • Hero Member
  • *****
  • Posts: 1172
  • Respect: +152
    • View Profile
Re: DUNK AS SOON AS POSSIBLE
« Reply #5 on: February 16, 2011, 10:24:28 pm »
0
Just found out about this, so let me post this up, updated so you guys can give me some better feedback and such...

AGE:21

HEIGHT: 5'8", 5'9" with shoes, 7'2" standing reach with shoes (yes my arms are short)

WEIGHT: 147~149 lbs

SLEEP SCHEDULE: sleep around 11pm~1am - 9am~10am

BODY TYPE: Before starting to really work out 10 months ago, I was just skinny and thin (140 lbs back then), but my mass was muscle and fat if you know what I mean.  Now I gained some weight off muscle and lost some fat and weigh in around 148 with about 9% body fat.  Now I guess I look kinda lean and athletic with muscles

GOALS: Main goal = DUNK.  Other goals = Have very good relative strength, win the all campus intramural championship, improve my basketball game, more specifically handles, shooting, and with the vertical jump training I'm doing, hopefully it'll make me significantly more powerful, explosive, fast, and quick, which will help out a lot in basketball.

CURRENT ABILITY: SVJ ~26", Max 2 legged vert ~ 30", Max 1 legged vert ~34" (Although one day during halftime of my game, I just felt some adrenaline and got up 38"!!!!!!!, about 3 inches of my hand grabbed rim, never again though =[ )
Max bench press : 190lbs
Max deadlift : not sure but I do 185lbs for 5 reps
Max Squat: not sure but I do 170 lbs for 5 reps about parallel

INJURY HISTORY: some mild ankle sprains here and there, suffering from one that I sprained 4 weeks ago and I can shoot around but I can't run full speed with full ROM on my hurt ankle and I can't land on the ankle when I jump with effort.  I currently have OSD (osgood schlatters) issues on both knees.

TRAINING HISTORY & ACHIEVEMENTS: Prior to 10 months ago, just trained here and there, nothing special though.  Longest I trained was for 4 months lol.  Mostly just some body weight work through life.  10 months ago, I lifted for mass gains on upper body only for 5 months.  Gained 14 lbs on upper body.  The next 2.5 months I dieted to shed off fat and get leaner, while working out for strength only.  Lost about 9 lbs of fat.  The next 2 months I stopped dieting and worked on increasing my relative strength on upper AND lower body.  Since 2 weeks ago, became satisfied with upper body physique and strength, I just committed totally to lower body work since I am weak there.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:  M/W/F I do 5 sets of dips Or pull ups til failure.  Then 5x5 Squats, 5x5 DL's, and 5x5 single leg leg presses until I heal my ankle then I'm deciding to switch leg presses with DB lunges or DB step ups (which do you guys recommend) and some plank work for core. After I get to 1.5x BW on squats and DL's I want to do some sprint training.  M/W/F I practice basketball (shooting and dribbling drills), weekends I do some more shooting practice (usually I do pick up games here but my ankle....)
BRIEF OVERVIEW OF CURRENT DIET: College student, no money.  This part I'm embarrassed of cause I eat like SH*T.  I basically eat what I want, when I want, however much I want.  Usually I eat 2 PB&J's for breakfast with OJ.  Meals throughout the day til dinner include microwavable meals you buy at ralphs like spaghetti, chicken parmasan, hot wings, and usually one fast food meal a day (panda express, carls jr)...  I drink soda.. I know I should be ashamed, it's times like these when I wish I was still living with my mom making me healthy delicious meals lol...

IMPORTANT ACTIVITIES: Due to ankle sprain, no competitions or anything until end of March when new intramural season starts.  Would love to really improve by then.  Right now til then is basically serious training for me for significant improvement in basketball..



Analyzing all of this, If I get to 1.5x BW on squats and DL's, and shed off some fat weight so I get to about 5-6% body fat, how many inches do you guys think I can possibly gain?????
Of course it will just be an estimation, and doesn't mean I'm going to stop training after I can dunk, I wanna work to see what my FULL athletic capabilities are.
I would also appreciate some good core workouts that are best for improving vertical jumps...
Thanks, and btw, love this whole forum..
« Last Edit: March 07, 2012, 06:15:14 am by D4 »
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

  • Hero Member
  • *****
  • Posts: 1172
  • Respect: +152
    • View Profile
Re: DUNK AS SOON AS POSSIBLE
« Reply #6 on: February 18, 2011, 12:51:01 am »
0
Would love if it some people replied to the questions posted on previous post...

Anyways, today was a rest day...  my desire to dunk and work for it doesn't seem to be fading at ALL even though it's been weeks.. Usually about this time I start getting a little lazy, but wow, I love this new me.
Can't wait for my ankle to heal to start jumping and observing any progress.  Weight room tomorrow morning, can't wait!
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

  • Hero Member
  • *****
  • Posts: 1172
  • Respect: +152
    • View Profile
Re: DUNK AS SOON AS POSSIBLE
« Reply #7 on: February 18, 2011, 05:10:06 pm »
0
upped my weights today...
Squats 5x5x175lbs
DL 5x5x190lbs
Single leg Leg Press 5x5x4 plates with a 25lb plate
Worked on some 3 pt shooting with my new shot... Trying to get more lift with my legs on my jumpshots like Ray Allen... It's working

Ankle update: injured ankle is almost small as my healthy ankle and feeling a little better but still can't land on the ankle off a jump... So frustrating
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29593
  • who run it.
  • Respect: +6997
    • View Profile
    • Email
Re: DUNK AS SOON AS POSSIBLE
« Reply #8 on: February 18, 2011, 05:33:55 pm »
0
Just found out about this, so let me post this up, updated so you guys can give me some better feedback and such...

AGE:21

HEIGHT: 5'8", 5'9" with shoes, 7'0" standing reach (yes my arms are short)

WEIGHT: 147~149 lbs

SLEEP SCHEDULE: sleep around 11pm~1am - 9am~10am

BODY TYPE: Before starting to really work out 10 months ago, I was just skinny and thin (140 lbs back then), but my mass was muscle and fat if you know what I mean.  Now I gained some weight off muscle and lost some fat and weigh in around 148 with about 9% body fat.  Now I guess I look kinda lean and athletic with muscles

GOALS: Main goal = DUNK.  Other goals = Have very good relative strength, win the all campus intramural championship, improve my basketball game, more specifically handles, shooting, and with the vertical jump training I'm doing, hopefully it'll make me significantly more powerful, explosive, fast, and quick, which will help out a lot in basketball.

CURRENT ABILITY: SVJ ~30", Max 2 legged vert ~ 33", Max 1 legged vert ~36" (Although one day during halftime of my game, I just felt some adrenaline and got up 39"!!!!!!!, about 3 inches of my hand grabbed rim, never again though =[ )
Max bench press : 190lbs
Max deadlift : not sure but I do 185lbs for 5 reps
Max Squat: not sure but I do 170 lbs for 5 reps about parallel

INJURY HISTORY: some mild ankle sprains here and there, suffering from one that I sprained 4 weeks ago and I can shoot around but I can't run full speed with full ROM on my hurt ankle and I can't land on the ankle when I jump with effort.  I currently have OSD (osgood schlatters) issues on both knees.

damn sucks.. i had OSD, sucked..

get those ankles real strong once you're healthy.




Quote

TRAINING HISTORY & ACHIEVEMENTS: Prior to 10 months ago, just trained here and there, nothing special though.  Longest I trained was for 4 months lol.  Mostly just some body weight work through life.  10 months ago, I lifted for mass gains on upper body only for 5 months.  Gained 14 lbs on upper body.  The next 2.5 months I dieted to shed off fat and get leaner, while working out for strength only.  Lost about 9 lbs of fat.  The next 2 months I stopped dieting and worked on increasing my relative strength on upper AND lower body.  Since 2 weeks ago, became satisfied with upper body physique and strength, I just committed totally to lower body work since I am weak there.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:  M/W/F I do 5 sets of dips Or pull ups til failure.  Then 5x5 Squats, 5x5 DL's, and 5x5 single leg leg presses until I heal my ankle then I'm deciding to switch leg presses with DB lunges or DB step ups (which do you guys recommend) and some plank work for core. After I get to 1.5x BW on squats and DL's I want to do some sprint training.  M/W/F I practice basketball (shooting and dribbling drills), weekends I do some more shooting practice (usually I do pick up games here but my ankle....)
BRIEF OVERVIEW OF CURRENT DIET: College student, no money.  This part I'm embarrassed of cause I eat like SH*T.  I basically eat what I want, when I want, however much I want.  Usually I eat 2 PB&J's for breakfast with OJ.  Meals throughout the day til dinner include microwavable meals you buy at ralphs like spaghetti, chicken parmasan, hot wings, and usually one fast food meal a day (panda express, carls jr)...  I drink soda.. I know I should be ashamed, it's times like these when I wish I was still living with my mom making me healthy delicious meals lol...

YOUR DIET _SUCKS_ heh.... :)

protein powder helps when you have no money, it seems expensive, but, in reality, it's very cheap..

eggs/chicken are cheap, for example, 12 eggs = 3$, some chicken breasts = $4... microwave meals = ?

milk = $3, bananas = 69 cents a pound, and throw some green veggies on that, and you have a pretty cheap meal plan..

i guarantee you, you could spend that money from microwavable meals on better food.. just takes some getting used to, but you'd get alot leaner/more muscular.




IMPORTANT ACTIVITIES: Due to ankle sprain, no competitions or anything until end of March when new intramural season starts.  Would love to really improve by then.  Right now til then is basically serious training for me for significant improvement in basketball..
[/quote]

very nice write up man.







Quote
Analyzing all of this, If I get to 1.5x BW on squats and DL's, and shed off some fat weight so I get to about 5-6% body fat, how many inches do you guys think I can possibly gain?????

not sure, those would have to be ACTUAL gains and not just form gains from learning the movement still

if right now you're struggling (putting alot of effort) into that 170 x 5 etc, then getting up to 1.5xBW will give you a few inches for sure, especially with the fat loss factored in, it would be guaranteed.



Quote
Of course it will just be an estimation, and doesn't mean I'm going to stop training after I can dunk, I wanna work to see what my FULL athletic capabilities are.

right, everyone needs a ~2.5-3xBW squat FOR SPEED to become elite.





Quote
I would also appreciate some good core workouts that are best for improving vertical jumps...
Thanks, and btw, love this whole forum..

ill get back to you on this but we don't have any actual core workouts on the site, core is pretty simple just kill it from all angles, in circuits, etc.. ill post something up though eventually.







Quote
Also, when doing squats, I'm not sure if I'm hitting parallel or not cuz of the view from my own eyes being higher than the legs, and I don't have a camera to record... Well I go down until I feel my glutes firing hard, is that good enough?

yup it is.. let your gains in strength guide you on whether or not to go deeper.. for now, hit that depth that feels comfortable and safe, perhaps down the road you will get a little deeper, that's yet to be decided, but, slightly above parallel, parallel, or slightly below parallel are ALL equally effective at improving strength/power for vert.




Quote
I heard if you don't go low enough you will only work the quads and you don't work the glutes and hamstrings, I feel it in my glutes a lot but not my hamstrings..

nah that's incorrect.. sure you will get MORE hamstring/glute the more you go down, but, if you're going HEAVY, glutes/hams will be recruited at any depth.. sitting back more will get the hamstrings better, but that isn't really needed at all, i just go straight down to half and let my knees shift forward, exactly how it happens when i jump, and i feel fine.. it transfers to my jumping perfectly.. i still get hamstring/glute soreness more than quad soreness and i never touch parallel.. so just using myself as an example.. the bottom line is, you have to go down (to whatever depth) and then explode up with speed (with heavy weight), doesn't matter as much about the form/actual depth.. the form has to be safe though and not be aggravating any issues, for me, allowing knees to shift forward is fine, for others, it could kill their knees..





Quote
Is this okay cuz my hamstrings get worked good from DL's and they're usually sore the next day?

yup, work hamstrings with deadlift/rdl/ghr etc, people who try working them FOR SQUAT are just ruining the movement imo.. makes squatting less specific to vert.. sitting back really far and keeping shins completely vertical the entire time, is just not my ideal version of squatting

bottom line though, listen to your body, safety/health first.. make sure you're breathing right on each rep to protect the spine etc.. inhale at the top, hold going down, hold going up, breathe out 3/4th the way to the top or at the top.

pc man

D4

  • Hero Member
  • *****
  • Posts: 1172
  • Respect: +152
    • View Profile
Re: DUNK AS SOON AS POSSIBLE
« Reply #9 on: February 18, 2011, 06:38:56 pm »
0
thanks a lot for the input.. will try to get a better diet
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

  • Hero Member
  • *****
  • Posts: 1172
  • Respect: +152
    • View Profile
Re: DUNK AS SOON AS POSSIBLE
« Reply #10 on: February 19, 2011, 01:08:10 am »
0
what do you guys think will be a better 3rd exercise for me following squatting and DL's?  Once my ankle heals I wanna stop leg presses and get into either lunges or step ups (both with weights).  I think either of these will be good since they are unilateral workouts and I do jump higher with 1 foot, but I do want to increase both 1 foot and 2 feet jumps...

Also, is there a difference between doing walking lunges and stationary lunges?

How about a difference between doing lunges and step ups with Dumbbells in each hand, or those bars with fixed weights on them (not bench press bar bells), is there a difference?
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D4

  • Hero Member
  • *****
  • Posts: 1172
  • Respect: +152
    • View Profile
Re: DUNK AS SOON AS POSSIBLE
« Reply #11 on: February 19, 2011, 11:24:09 pm »
0
Went grocery shopping today and bought some healthier options..  Not so much microwavable foods and more sandwiches (cheese lettuce turkey)...  Didn't buy any soda, instead got some chocolate milk.  No more burgers fries and soda, instead today ate some subway with apple juice...  Hopefully these subtle changes will have an effect on my training and progress....

Practiced some shooting today for a hour only cuz I got kicked out since they were having a game tonight...  Hopefully tomorrow will I will be able to get in some bball work after I hit the weight room..

Really questioning whether or not I should work on my core strength, hard cuz I dont know if my core is strong or not and whether or not any training will carry over into my vertical jump
Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

LoopieMclooperson

  • Hero Member
  • *****
  • Posts: 810
  • Respect: +271
    • View Profile
    • Email
Re: DUNK AS SOON AS POSSIBLE
« Reply #12 on: February 20, 2011, 01:14:04 am »
0
what do you guys think will be a better 3rd exercise for me following squatting and DL's?  Once my ankle heals I wanna stop leg presses and get into either lunges or step ups (both with weights).  I think either of these will be good since they are unilateral workouts and I do jump higher with 1 foot, but I do want to increase both 1 foot and 2 feet jumps...

Also, is there a difference between doing walking lunges and stationary lunges?

How about a difference between doing lunges and step ups with Dumbbells in each hand, or those bars with fixed weights on them (not bench press bar bells), is there a difference?

Lunges will serve you better than leg press IMHO. I have found that a barbell is easier to use with heavier weight. I have poor grip strength so after a few reps and sweaty hands dumbells start slipping.
I think walking lunges are more fluid if you have the space, also mentally easier after you start upping the weight.
walking lunges punish my butt/hammies like no other and should serve you better in you qwest.

keep it up you will make some steady progress on the weights and see improvements on the court.

BTW I thought that my reach was low, everyone is built different tho, I notice a lot of cats 5'9"-11" with 94-95" reaches and huge wingspans.
5'10"- 170lbs - 38 yrs - reach - 7'6" (90") - 27" SVJ - 30" RVJ - 245# Full squat
Progress Tracker - http://www.adarq.org/progress-journals-experimental-routines/loopie's-log/msg24864/#msg24864

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29593
  • who run it.
  • Respect: +6997
    • View Profile
    • Email
Re: DUNK AS SOON AS POSSIBLE
« Reply #13 on: February 20, 2011, 04:06:45 am »
0
what do you guys think will be a better 3rd exercise for me following squatting and DL's?  Once my ankle heals I wanna stop leg presses and get into either lunges or step ups (both with weights).  I think either of these will be good since they are unilateral workouts and I do jump higher with 1 foot, but I do want to increase both 1 foot and 2 feet jumps...

Also, is there a difference between doing walking lunges and stationary lunges?

How about a difference between doing lunges and step ups with Dumbbells in each hand, or those bars with fixed weights on them (not bench press bar bells), is there a difference?

definitely walking lunges, if you can.. if you have to go stationary, go BSS (bulgarian split squat).. i'd go dumbell for now, barbell eventually, but dumbell for now...

walking lunges really hit the glutes/hams hard.. BSS hits quads a bit harder imo.

stepups are good but they don't have much of an "Eccentric overload", ie, you mostly just stand onto the box and then drop down, dropping down isnt really under load.. so they are missing that strong eccentric stimulus, which is most important..

i wouldn't use the fixed weight bars, definitely go dumbells.. itll strengthen your hands/traps/upper back up a bit too, so thats a good thing, eventually when it gets too heavy, you could either use wrist straps OR phase in barbell lunges.. barbell walking lunges might be tough in a gym though so, you'd have to probably do BSS in a power rack.

pc man

adarqui

  • Administrator
  • Hero Member
  • *****
  • Posts: 29593
  • who run it.
  • Respect: +6997
    • View Profile
    • Email
Re: DUNK AS SOON AS POSSIBLE
« Reply #14 on: February 20, 2011, 04:10:20 am »
0
Went grocery shopping today and bought some healthier options..  Not so much microwavable foods and more sandwiches (cheese lettuce turkey)...  Didn't buy any soda, instead got some chocolate milk.  No more burgers fries and soda, instead today ate some subway with apple juice...  Hopefully these subtle changes will have an effect on my training and progress....

they will definitely help, good job man.

one of the best "sweetened water substitutes" would be something like propel, still has electrolytes/minerals/b vitamins etc, but very low calorie (10 kcal per packet).

if you drink fruit juices/gatorade etc, make sure it's with meals or with protein shakes, don't just drink it by itself throughout the day to stay hydrate, instead drink something low kcal (such as the propel), this will help with your insulin sensititvity.



Quote
Practiced some shooting today for a hour only cuz I got kicked out since they were having a game tonight...  Hopefully tomorrow will I will be able to get in some bball work after I hit the weight room..

Really questioning whether or not I should work on my core strength, hard cuz I dont know if my core is strong or not and whether or not any training will carry over into my vertical jump

it's nothing you have to focus on incredibly, just throw a few core exercises in each workout, get them done, and be done with them.. i for one don't even do core, i know, it's bad, i'm "a bad example", i get most of my core work from the the lifts/jumps/plyos etc i do, but i would definitely benefit a bit more from extra core work.. bottom line, dont be like me, just throw in 1-2 exercises after each session and burn em out.

pc man