This will be a record of my thoughts and observations with regards to training.

Here are my goals:

**Dunk a basketball (1 year)**

At the moment I only have one goal. I also want to improve as a basketball player, but if I want to ball I'm going to ball and I can work on the areas that I feel are the most important to me on any given day. This will be done intuitively so it will change on a day-to-day basis, and eventually I will implement SMART goals to keep myself dialed in. For now, I don't want too much on my plate.

I do, however, want to implement some guidelines pertaining to basketball (warming up, dribbling, etc) as well as a shooting routine, to keep me game-ready. Over time, I will become more aware of the areas I need to improve in to become a more complete player, and I can fine-tune my training in order to target those areas.

Without further ado, this is what I got up to last week:

15:30 @ 15/12/2020 (AFR)

NOVICE WEIGHTS

**PHASE 1 - WEEK 1**

Workout A

Squat: 3 x 10

*HC70, wooden platform power rack [6/14]*

20kg (bar) x 8

25kg x 8

30kg x 10 (2m) - butt winking, don't force yourself lower

30kg x 10 (2m) - better, try holding stretch at the bottom for your next set

30kg x 10 (1m)

Leg curl: 4 x 8

*HC70, prone leg curl machine [CM]*

32kg x 8 (2m)

39kg x 8 (2m)

39kg x 8 (2m) - struggled a bit on this one, knee feels iffy

32kg x 8 (1m)

Calf raise: 3 x 20

*HC70, standing calf raise machine [5]*

5kg x 20 (2m)

5kg x 20 (3m)

5kg x 20 (done)

~

23:00 @ 15/12/2020 (AFRa)

NOVICE PLYOMETRICS

**PHASE 1 - WEEK 1**

Warm-up & dynamic stretching routine

Slalom jump: 3 x 50 (per leg)

*HC70*

50L (1m)

50R (2m)

50L (1m30s)

50R (2m) - keep 2m between legs too

50L (2m)

50R (2m)

Star jump (pause before each jump): 3 x 10

*HC70*

10 (2m)

10 (2m30s)

10 (2m)

Power skipping: 3 x 30 yards

*HC70*

30 (2m)

30 (2m)

30 (2m)

Side to side box jump (box around 12-18 inches): 3 x 8

*HC70, 12"*

8 (2m)

8 (2m)

8 (2m)

1-leg step-up jump: 3 x 8 (per leg)

*HC70, 19"*

8L (2m)

8R (2m)

8L (2m)

8R (2m)

8L (2m)

8R (2m)

Low squat ankle jump: 3 x 30

*HC70*

30 (2m)

30 (2m)

30 (2m)

~

15:00 @ 18/12/2020 (UFCR)

NOVICE WEIGHTS

**PHASE 1 - WEEK 1**

Workout B

Deadlift: 3 x 8

*HC70, wooden platform power rack*

20kg x 6

30kg x 8

40kg x 8 (3m)

40kg x 8 (2m30s)

40kg x 8 (3m)

Barbell lunge: 3 x 8 (per leg)

*HC70*

20kg x 8L (2m)

20kg x 8R (3m)

30kg x 8L (3m)

30kg x 8R (3m)

25kg x 8L (3m)

25kg x 8R (3m)

1-legged calf raise: 3 x 20

*HC70*

bodyweight x 20L (3m) - 1 second pause at bottom

bodyweight x 20R (3m) - knee is clicking a lot

bodyweight x 20L (3m) - used two hands to support myself towards end of set, more rest?

bodyweight x 20R (3m30s)

bodyweight x 20L (3m30s) - needed assistance from both hands

bodyweight x 20R (done) - used two hands for additional support towards end of set

~

21:00 @ 18/12/2020 (CH)

NOVICE PLYOMETRICS

**PHASE 1 - WEEK 1**

Warm-up & dynamic stretching routine

Slalom jump: 3 x 50 (per leg)

*BAREFOOT, grass*

50L (2m)

50R (2m)

50L (2m)

50R (2m)

50L (2m)

50R (2m)

Star jump (pause before each jump): 3 x 10

*BAREFOOT, grass*

10 (2m)

10 (2m)

10 (2m)

Power skipping: 3 x 30 yards

*BAREFOOT, grass*

30 (2m)

30 (2m)

30 (2m)

Side to side box jump (box around 12-18 inches): 3 x 8

*HC70, 12"*

8 (2m)

8 (2m)

8 (2m)

1-leg step-up jump: 3 x 8 (per leg)

*HC70, between 12" and 16"*

8L (2m)

8R (2m)

8L (2m)

8R (2m)

8L (2m)

8R (2m)

Low squat ankle jump: 3 x 30

*BAREFOOT, grass*

30 (2m)

30 (2m)

30 (2m)

~

*Edit: I wanted to start off on the right note, so I have edited this entry to add some more information, as well as to change the formatting to my liking. In future, I will try not to edit my posts in order to preserve originality.