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fooz

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fooz's Progress Log
« on: December 24, 2020, 03:35:19 am »
+3
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.
« Last Edit: December 24, 2020, 04:25:56 am by fooz »

fooz

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Re: fooz's Progress Log
« Reply #1 on: December 24, 2020, 04:21:41 am »
+1
Tuesday's Training:

15:00 @ 22/12/2020 (AFR)

NOVICE WEIGHTS

PHASE 1 - WEEK 2

Workout A

Squat: 3 x 10

HC70, wooden platform power rack [6/14]

20kg (bar) x 10 - couldn't get low and maintain neutral back
25kg x 10 - better, squat cues?
30kg x 10 (2m30s)
35kg x 10 (2m30s)
30kg x 10 (3m) - form needs work

Leg curl: 4 x 8

HC70, prone leg curl machine [CM]

39kg x 8 (3m)
39kg x 8 (3m)
39kg x 8 (3m)
39kg x 8 (3m)

Calf raise: 3 x 20

HC70, standing calf raise machine [5]

5kg x 20 + 10s hold (2m)
5kg x 20 + 10s hold (3m)
5kg x 20 + 10s hold (done)

~

21:00 @ 22/12/2020 (UFCR)

NOVICE PLYOMETRICS

PHASE 1 - WEEK 2

Warm-up & dynamic stretching routine

Slalom jump: 4 x 50 (per leg)

HC70


50L (2m)
50R (2m)
50L (2m)
50R (2m) - execute with 100% power, focus, speed
50L (2m)
50R (2m)
50L (2m)
50R (2m)

Star jump (pause before each jump): 4 x 8

HC70


8 (2m)
8 (2m)
8 (2m)
8 (2m)

Power skipping: 4 x 30 yards

HC70


30 (2m)
30 (2m)
30 (2m)
30 (2m)

Side to side box jump (box around 12-18 inches): 4 x 8

HC70, 12"

8 (2m)
8 (2m)
8 (2m)
8 (2m)

1-leg step-up jump: 4 x 8 (per leg)

HC70, 16"


8L (2m)
8R (2m)
8L (2m)
8R (2m) - focus on speed, fast eccentric, no heel contact
8L (2m)
8R (2m)
8L (2m)
8R (2m)

Low squat ankle jump: 4 x 30

HC70
 
30 (2m) - activation wasn't great, don't go as low
30 (2m)
30 (2m)
30 (2m)

~

*Edit: Fixed typo. Changed second (working) squat set from 30 to 35 kg
« Last Edit: January 04, 2021, 09:38:19 am by fooz »

fooz

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Re: fooz's Progress Log
« Reply #2 on: December 24, 2020, 08:00:32 am »
+1
Just came back from playing basketball at my one of my local outdoor courts. I went there with the intention of rebuilding my shot, so I didn't want to shoot jumpers and spent the first half hour form shooting. I referred to the following article and tried to complete the shooting workout for step 1:

https://www.breakthroughbasketball.com/fundamentals/shooting-drills.html

I want to rebuild my shot from the bottom up (top-down?) and I have decided to focus on form shooting and get the fundamentals down rock-solid.

~

21:30 - 23:00 @ 24/12/2020 (T)

Step 1 - Developing The Shooting Release

The 1-Hand Form Shooting Drill

left to right around the charge circle

1. 8/10

2. 1/4, 1/4, 1/4, 0/3, 1/4, 6/9, 1/4, 5/8, 2/5 (take your time on every rep), 7/10 (keep elbow tucked), 0/3, 1/4, 4/7, 2/5 (wrist pain), 3/6 (wrist pain not getting better)

*I tracked all shots that I took, and didn't count a shot unless it felt good and swished. After my wrist started hurting I stopped shooting, and mucked around for 15 minutes before playing pickup with some randoms.

LBSS

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Re: fooz's Progress Log
« Reply #3 on: December 26, 2020, 09:18:58 am »
0
hey welcome to the forum. what kind of wrist pain was it? speaking from experience, it's easy to get excited about a new program or new exercise and dive into it too fast and then strain something. be careful, especially since it seems like you've jumped right into a fairly big volume of (low-intensity, but still) plyos.

what's your jumping baseline? i.e., how much higher do you need to get from right now before you can dunk?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

fooz

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Re: fooz's Progress Log
« Reply #4 on: January 04, 2021, 09:38:39 am »
0
Sorry, I was on a holiday with the missus and didn't have much time to hop on and update this. I did keep up with my training however.

To answer your question, it was a sort of clicking pain on the outer bone. Sort of the area where the radius meets the ulna. I'm guessing it was caused by poor alignment and shooting across my body instead of towards the rim.

To be completely honest, this is probably my 4th or 5th time attempting this program and I've only scheduled weights and plyometrics on the same day because that's what is optimal (as suggested by Kelly Baggett). I am aware of the strain this is putting on my body and I am making sure that I get ample rest and recovery between sessions.

I'm just under 5'9" and I have been able to consistently touch the rim for as far back as I can remember. I'm not sure what my jumping baseline is so I will post an update once I have tested my vertical properly.


fooz

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Re: fooz's Progress Log
« Reply #5 on: January 04, 2021, 09:57:01 am »
0
Christmas Training

07:00 @ 25/12/2020 (AFR)

NOVICE WEIGHTS

PHASE 1 - WEEK 2

Workout B


Deadlift: 3 x 8

HC70, wooden platform power rack


20kg x 8
30kg x 8 - use bumper plates if possible
40kg x 8 (3m)
45kg x 8 (3m)
40kg x 8 (3m)

Barbell lunge: 3 x 8 (per leg)

HC70

30kg x 8L (2m)
30kg x 8R (3m)
30kg x 8L (3m)
30kg x 8R (3m)
30kg x 8L (3m)
30kg x 8R (3m)

1-legged calf raise: 3 x 20

HC70

bodyweight x 20L (3m) - pause less at the bottom so you can complete the set
bodyweight x 20R (3m)
bodyweight x 20L (3m)
bodyweight x 20R (3m30s) - hold 10s on last rep next set
bodyweight x 20L + 10s hold (3m30s) - used both hands towards end of set to complete range of motion
bodyweight x 20R + 10s hold (done)

WEIGHT

75.3kg post workout on gym scales + shoes
74.3kg at home wearing only shorts

~

13:00 @ 25/12/2020 (GR)

NOVICE PLYOMETRICS

PHASE 1 - WEEK 2


Warm-up & dynamic stretching routine

Slalom jump: 4 x 50 (per leg)

BAREFOOT, grass

50L (2m)
50R (2m)
50L (2m)
50R (2m)
50L (2m)
50R (2m)
50L (2m)
50R (2m)

Star jump (pause before each jump): 4 x 8

BAREFOOT, grass


8 (2m)
8 (2m30s)
8 (3m)
8 (3m)

Power skipping: 4 x 30 yards

BAREFOOT, grass


30 (3m)
30 (3m)
30 (3m)
30 (3m)

Side to side box jump (box around 12-18 inches): 4 x 8

HC70, 13"

8 (2m)
8 (2m)
8 (2m)
8 (2m)

*Diagonal backwards - right and left

1-leg step-up jump: 4 x 8 (per leg)

HC70, 17"

8L (2m)
8R (2m) - watch examples, rhythmic or stop and go?
8L (2m)
8R (2m)
8L (2m30s)
8R (2m30s)
8L (3m)
8R (3m)

Low squat ankle jump: 4 x 30

BAREFOOT, grass

30 (2m)
30 (2m)
30 (2m)
30 (done)

~

*Edit: Formatting
« Last Edit: January 27, 2021, 05:40:09 pm by fooz »

fooz

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Re: fooz's Progress Log
« Reply #6 on: January 04, 2021, 10:37:19 am »
0
07:30 @ 28/12/2020 (AFKO)

NOVICE WEIGHTS

PHASE 1 - WEEK 3

Workout A

Squat: 3 x 10

HC70, Hammer Strength - wooden platform power rack [5/13]


20kg x 10
25kg x 8
30kg x 8
35kg x 10 (3m) - go as low as possible WITH A FLAT BACK
35kg x 10 (3m) - better
35kg x 10 (3m)

Leg curl: 4 x 8

HC70, Life Fitness - prone leg curl machine [CM]


39kg x 8 (3m)
46kg x 8 (3m)
46kg x 8 (3m) - struggled a bit
39kg x 8 (3m)

Calf raise: 3 x 20

HC70, Life Fitness -smith machine with platform

10kg x 20 + 10s hold (3m)
12.5kg x 20 + 10s hold (3m)
10kg x 20 + 10s hold (done) - wasn't smooth towards end of set

~

All I had before this session was a red bull. I experienced some calf tightness/soreness so I was stretching (my calf) intermittently throughout the morning and between the first few sets of exercises.

08:45 @ 29/12/2020 (AFWA)

NOVICE PLYOMETRICS

PHASE 1 - WEEK 3

Warm-up & dynamic stretching routine

Slalom jump: 3 x 50 (per leg)

HC70, astroturf

50L (2m)
50R (2m) - right calf tightened up, calf + ankle mobility needed
50L (2m30s)
50R (2m30s)
50L (3m)
50R (3m) - moderate intensity, slight tightness around calf-ankle area

Star jump (pause before each jump): 4 x 8

HC70, astroturf

8 (3m)
8 (3m)
8 (3m)
8 (3m)

Power skipping: 4 x 30 yards

HCFO, astroturf

30 (2m)
30 (2m)
30 (2m)
30 (2m)

Side to side box jump (box around 12-18 inches): 3 x 6

HC70, 12"

6 (2m)
6 (2m) - make ground contact slightly longer
6 (2m) - much better, slightly longer on ground but stay quick off box

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

HC70, 20"

8L (2m) - rhythmic, didn't pause on ground, toe contact
8R (2m) - same as above, try slightly longer pause for next two sets
8L (2m)
8R (2m)
8L (2m) - really push off, get lift
8R (2m)

Low squat ankle jump: 3 x 30

HC70

30 (2m) - lower
30 (2m) - try higher now
30 (done) - maybe lower is better

~

07:00 @ 31/12/2020 (UFCR)

NOVICE WEIGHTS

PHASE 1 - WEEK 3

Workout B

Deadlift: 3 x 8

HC70, wooden platform power rack

30kg x 8
40kg x 8
45kg x 8 (3m)
45kg x 8 (3m)
45kg x 8 (3m)

Barbell lunge: 3 x 8 (per leg)

HC70

30kg x 8L (2m)
30kg x 8R (3m)
35kg x 8L (3m)
35kg x 8R (3m)
30kg x 8L (3m) - much more explosive off the ground
30kg x 8R (3m)

1-legged calf raise: 3 x 20

HC70

bodyweight x 20L + 10s (3m)
bodyweight x 20R + 10s (3m) - remove stretch?
bodyweight x 20L (3m)
bodyweight x 20R (3m) - push off big toe as well, balanced off the ground, not on outer edge of foot
bodyweight x 20L + 15s hold (3m) - activate glutes too
bodyweight x 20R + 15s hold (done)

WEIGHT

75.2kg post workout on home scales

~

12:00 @ 02/01/2021 (UFCR)

NOVICE PLYOMETRICS

PHASE 1 - WEEK 3

Warm-up & dynamic stretching routine

Slalom jump: 3 x 50 (per leg)

HC70

50L (2m) - powerful but could stay on ground a split second longer to generate more force
50R (2m) - don't think too much
50L (2m) - FOCUS
50R (2m) - should I be lifting my knee up?
50L (2m) - try with knee up next set
50R (2m) - hard to keep knee up with speed

Star jump (pause before each jump): 4 x 8

HC70

8 (2m) - extend out
8 (2m)
8 (2m30s) - needed more rest for this one
8 (3m)

Power skipping: 4 x 30 yards

HC70


30 (2m) - generate more POWER (as high and far as possible)
30 (2m) - much better
30 (2m) - relax upper body, holding tension in shoulders and arms
30 (2m)

Side to side box jump (box around 12-18 inches): 3 x 6

HC70, 11"


6 (2m)
6 (2m) - quicker off box
6 (2m)

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

HC70, 20"

8L (2m)
8R (2m) - changed platform to 24"
8L (2m) - too high
8R (2m) - changed back to 20"
8L (2m)
8R (2m)

Low squat ankle jump: 3 x 30

HC70

30 (2m)
30 (2m)
30 (done)

~

*Edit: Formatting (Italicised set-up for 1-leg step-up jump)
« Last Edit: February 25, 2021, 07:21:47 am by fooz »

LBSS

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Re: fooz's Progress Log
« Reply #7 on: January 04, 2021, 11:43:31 am »
0
right on. if you can touch rim then you need another ~8" to be able to dunk. how far your feet are off the ground doesn't really matter, it's about how high above the rim your wrist gets. need at the very least for your whole hand to be over the rim. speaking as a (former) marginal dunker myself, at my peak of peaks i could get about an inch below my wrist and i managed to dunk off lobs a couple of times before i moved to pakistan and had to switch my focus.

VJB is a good resource, been a long time since anyone on here was working through it. will be interesting to see how you do. good luck!
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: slow run two hours
monday: strenf
tuesday: easy run one hour
wednesday: speed/hills
thursday: easy run one hour
friday: strenf/easy run
saturday: tempo

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

fooz

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Re: fooz's Progress Log
« Reply #8 on: January 05, 2021, 04:50:44 am »
0
Thanks for the kind words.

I've read a lot of Kelly Baggett's work and I agree with his philosophy and training principles. I've wanted to complete the VJB training programs for as long as I can remember but I've always been held back by injuries or a general lack of focus. It wouldn't sit right with me if I didn't start here.

fooz

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Re: fooz's Progress Log
« Reply #9 on: January 05, 2021, 05:23:46 am »
0
12:30 @ 05/01/2021 (AFR)

NOVICE WEIGHTS

PHASE 2 - WEEK 4

Workout A

Squat: 4 x 8

HC70, Super Duty - power rack [25/10]

20kg x 6
30kg x 4
40kg x 8 (3m) - hold botttom position longer, focus on form, explode upwards in a controlled fashion
45kg x 8 (3m) - get lower, buttwink
45kg x 8 (3m) - form needs work
40kg x 8 (3m)

Explosive Squat: 2 x 5

HC70, Super Duty - power rack [25/10]

22.5kg x 5 (3m)
22.5kg x 5 (3m)

Leg curl: 4 x 8

HC70, Hammer Strength - prone leg curl machine [CM]

46kg x 8 (3m) - make it smoother, pause at top
46kg x 8 (3m) - better, pause at top and go all the way to bottom, full ROM
46kg x 8 (3m30s)
46kg x 8 (3m30s)

*Struggled on the later reps of the last two sets

Calf raise: 4 x 20

HC70, Hammer Strength - standing calf raise machine [5]

5kg x 20 (3m) - push yourself, it doesn't matter if you fail, try 15kg next set
15kg x 20 (3m) - stretch after?
15kg x 20 (3m)
5kg x 20 (done)

*I want to increase the weight and in order to do so I can't tire myself out by pausing for too long. Pause at the bottom and the top, get a stretch, and GO. At this stage, I will not be holding the stretch (bottom position) for longer than a second.

WEIGHT

77.6kg post workout on gym scales + shoes
78.5kg at home after eating

~

18:30 @ 05/01/2021 (UFCR)

NOVICE PLYOMETRICS

PHASE 2 - WEEK 4

Warm-up & dynamic stretching routine

*For the lunges part of the warm-up I do 5 returning to the starting position, followed by 5 moving forwards.

1-legged ricochet jump (on stairs or low box): 3 x 15

HC70, between 5" and 6" - 1 everfit stack

15L (2m)
15R (2m)
15L (2m) - use arms for momentum, think slalom jump
15R (2m) - much smoother
15L (2m)
15R (2m)

Standing broad jump: 3 x 6

HC70, astroturf

6 (2m)
6 (2m)
6 (2m)

1,2,3 jump: 3 sets (4 jumps per leg each set)

HC70, astroturf

4L/4R (2m) - try with more rhythm and power
4L/4R (2m)
4L/4R (2m)

Rim jumps: 3 x 8

HC70

8 (2m)
8 (2m)
8 (2m)

High drop jump (altitude drop)(use box approximately 20% higher than best vertical): 3 x 6

HC70, 30" onto astroturf

6 (2m)
6 (2m)
6 (2m)

*Alternated step-off leg

Jump squats with pause (pause in 1/2 squat position prior to each jump): 3 x 12

HC70, hands behind head - astroturf

12 (2m)
12 (2m)
12 (done)

This is much more fun than plyo phase 1.

~

*Edit: Modified calf raise set-up (Added standing calf raise machine)
« Last Edit: February 25, 2021, 07:29:59 am by fooz »

fooz

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Re: fooz's Progress Log
« Reply #10 on: January 05, 2021, 06:05:41 am »
+1
21:30 @ 05/01/2021

Here is a useful resource I found:

SQUAT

https://robertsontrainingsystems.com/blog/squat/

I will work my way through the above link. This should give me a better idea of some of the things I can do to correct my squatting technique

~

It has been a while since I last read through VJB, so I want to read through it again to further my understanding of the content. I will read a few chapters tonight before I go to sleep.

fooz

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Re: fooz's Progress Log
« Reply #11 on: January 19, 2021, 12:09:32 am »
0
10:00 @ 08/01/2021 (UFCR)

NOVICE WEIGHTS

PHASE 2 - WEEK 4


Workout B

Barbell Split Squat: 4 x 8

HC70, standard bench - wooden platform power rack [6/14]


20kg x 6L
20kg x 6R
25kg x 4L
25kg x 4R
30kg x 8L (3m)
30kg x 8R (3m)
35kg x 8L (3m)
35kg x 8R (3m)
35kg x 8L (3m)
35kg x 8R (3m)
30kg x 8L (3m)
30kg x 8R (3m)

Romanian deadlift: 4 x 8

HC70, Hammer Strength - wooden platform

30kg x 8 (3m)
40kg x 8 (3m)
40kg x 8 (3m)
30kg x 8 (3m)

Glute-ham raise: 3 x 15

HC70, Glute Ham Bench, [4/1]

15 (3m) - changed to [3/1]
15 (3m) - stay neutral and maintain tension throughout movement, changed to [4/2]
15 (3m) - setting feels much better

*In future, perform glute ham raises at [4/2]

1-legged calf raise: 3 x 20/leg

HC70

bodyweight x 20L (3m)
bodyweight x 20R (3m)
bodyweight x 20L (3m)
bodyweight x 20R (3m)
bodyweight x 20L (3m)
bodyweight x 20R (done)

~

*Edit: Removed abbreviation (BW) and changed to bodyweight for 1-legged calf raises

*Edit: formatting
« Last Edit: February 25, 2021, 06:16:54 am by fooz »

fooz

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Re: fooz's Progress Log
« Reply #12 on: January 19, 2021, 12:32:13 am »
0
Here is a useful article by Kelly Baggett regarding calf training:

http://www.higher-faster-sports.com/calftraining.html

I have a long way to go before I can perform 20 controlled reps with 1.5 x my bodyweight. Under my current program, I am training my calves twice a week, and I will continue to train them as a supplement to everything else.

There are some useful variations in here that I can perform for when there are no standing calf raise machines available. After 6 weeks, when I complete the program I am currently undergoing, I will look to phase calf training in and out. At this stage I can begin experimenting with alternating the frequency as well as restructuring my routine (sets/reps).

More importantly, I will begin stretching my calves daily.

fooz

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Re: fooz's Progress Log
« Reply #13 on: January 19, 2021, 01:31:25 am »
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14:00 @ 08/01/2021 (T)

The 1-Hand Form Shooting Drill


left to right around the charge circle

1. 1/4, 1/4, 1/4, 0/3, 2/5, 0/3, 2/5, 1/4, 2/5, 0/3, 3/6

I played a few games of pickup before continuing at (1)

1. 0/3, 0/3, 0/3, 3/6, 0/3 - wrist started hurting

*Did not have a good session today. I wasn't able to focus and I never got a good feel for my shot. I think it's time I started working on other parts of my game in order to add some variety to my workouts, and begin rounding myself out as a player.

~

18:15 @ 08/01/2021 (UFCR)

NOVICE PLYOMETRICS

PHASE 2 - WEEK 4

Warm-up & dynamic stretching routine

*Dynamic lunges + 5 (forward, side to side)

1-legged ricochet jump (on stairs or low box): 3 x 15

HC70, between 5" and 6" - 1 everfit stack

15L (2m)
15R (2m)
15L (2m)
15R (2m)
15L (2m)
15R (2m)

Standing broad jump: 3 x 6

HC70, astroturf

6 (2m)
6 (2m)
6 (2m)

1,2,3 jump: 3 sets (4 jumps per leg each set)

HC70, astroturf

4L/4R (2m) - more powerful strides, activate full posterior chain, toe-glute
4L/4R (2m)
4L/4R (2m)

Rim jumps: 3 x 8

HC70, monkey bars - highest


8 (2m)
8 (2m)
8 (2m)

High drop jump (altitude drop)(use box approximately 20% higher than best vertical): 3 x 6

HC70, 30" onto astroturf

6 (2m)
6 (2m)
6 (2m)

*Alternated step-off leg

Jump squats with pause (pause in 1/2 squat position prior to each jump): 3 x 12

HC70, hands behind head - astroturf

12 (2m)
12 (2m)
12 (done)



fooz

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Re: fooz's Progress Log
« Reply #14 on: January 19, 2021, 09:16:23 pm »
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08:30 @ 12/01/2021 (AFM)

NOVICE WEIGHTS

PHASE 2 - WEEK 5

Workout A

Squat: 4 x 8

HC70, TuffStuff - power rack [16/7]

20kg x 6
30kg x 4
45kg x 8 (3m)
45kg x 8 (3m) - sit back
45kg x 8 (3m) - still struggling to sit back
45kg x 8 (3m)

Explosive Squat: 2 x 5

HC70, TuffStuff - power rack [16/7]

22.5kg x 5 (3m)
22.5kg x 5 (3m)

Leg curl: 4 x 8

HC70, Precor - prone leg curl machine [2]

I had to use a new machine that I was unaccustomed to, so I dropped to a lighter weight for the following sets:

41kg x 8 (3m) - difficulty completing full ROM
41kg x 8 (3m) - still couldn't reach full ROM on later reps, quicker eccentric and pause before exploding upwards
41kg x 8 (3m) - better
41kg x 8 (3m)

Calf raise: 4 x 20

HC70, Precor Icarian - smith machine

12.5kg x 20 (3m)
15kg x 20 (3m) - pause at top and bottom
15kg x 20 (3m)
12.5kg x 20 (done)

*The gym I visited didn't have a standing calf raise machine, so I improvised and used a smith machine. This felt uncomfortable for me and I struggled to get proper positioning on some of the above sets. In future, I will perform standing barbell calf raises as a substitute.

~

18:30 @ 12/01/2021 (UFCR)

NOVICE PLYOMETRICS

PHASE 2 - WEEK 5


Warm-up & dynamic stretching routine

*Dynamic lunges + 5 (forward, side to side)

1-legged ricochet jump (on stairs or low box): 4 x 15

HC70, between 5" and 6" - 1 everfit stack

15L (2m) - elevate block next week or Friday
15R (2m)
15L (2m)
15R (2m) - was quick off the ground, get more height on jump
15L (2m)
15R (2m) - in a more rhythmic fashion
15L (2m)
15R (2m)

Standing broad jump: 4 x 6

HC70, astroturf

6 (2m)
6 (2m)
6 (2m)
6 (2m)

1,2,3 jump: 4 sets (4 jumps per leg each set)

HC70, astroturf

4L/4R (2m)
4L/4R (2m)
4L/4R (2m)
4L/4R (2m)

Rim jumps: 4 x 6

HC70, monkey bars - highest

6 (2m) - under bridge next week
6 (2m)
6 (2m)
6 (2m)

High drop jump (altitude drop)(use box approximately 20% higher than best vertical): 4 x 5

HC70, 30" onto astroturf

5 (2m)
5 (2m)
5 (2m)
5 (2m)

*Alternated step-off leg

Jump squats with pause (pause in 1/2 squat position prior to each jump): 4 x 10

HC70, hands behind head - astroturf

10 (2m)
10 (2m)
10 (2m)
10 (done)

~

*Edit: Changed formatting. Removed notes from first set of 1-2-3 jumps
« Last Edit: January 19, 2021, 09:22:50 pm by fooz »