Author Topic: fooz's Progress Log  (Read 12908 times)

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fooz

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Re: fooz's Progress Log
« Reply #15 on: January 19, 2021, 10:07:18 pm »
+1
11:30 @ 15/01/2021 (AFR)

NOVICE WEIGHTS

PHASE 2 - WEEK 5

Workout B

Barbell Split Squat: 4 x 8

HC70, standard bench, Hammer Strength - wooden platform power rack [6/13]

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

*Placed safety pins one higher than usual on this setup

Romanian deadlift: 4 x 8

HC70, Hammer Strength - wooden platform


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

Glute-ham raise: 3 x 15

HC70, yoga mat + platform block, Super Duty - power rack [2nd from bottom +25/+25]

15 (3m)
15 (3m)
15 (3m)

1-legged calf raise: 3 x 20/leg

HC70

BW x 20L (3m)
BW x 20R (3m)
BW x 20L (3m) - used two hands for support towards end of set
BW x 20R (3m)
BW x 20L (3m)
BW x 20R (done)

WEIGHT

76.5kg post workout on gym scales + shoes

~

18:00 @ 15/01/2021 (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)
15R (2m) - need some more ankle mobility, elevated box to 8"

8"

15L (2m)
15R (2m)
15L (2m) - felt awkward at this height, going back to 6" after next set
15R (2m)

6"

15L (2m) - tried with more rhythm, height drop threw me off
15R (2m) - get it smoother

*I will increase the height to 8" for all sets next week.

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) - quicker, more rhythmic with two steps
4L/4R (2m) - up and out
4L/4R (2m)
4L/4R (2m)

Rim jumps: 4 x 6

HC70, monkey bars - highest

6 (2m) - gather more force on the ground
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

Alternating step-off leg:

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

*Do I need to increase the height of the drop? In order to determine the new height I need to test my vertical first.

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: Updated GHR setup (+25/+25)
« Last Edit: January 23, 2021, 01:15:42 am by fooz »

fooz

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Re: fooz's Progress Log
« Reply #16 on: January 19, 2021, 11:32:14 pm »
+1
09:30 @ 19/01/2021 (AFR)

NOVICE WEIGHTS

PHASE 2 - WEEK 6

Workout A

Squat: 4 x 8

HC70, Hammer Strength - wooden platform power rack [6/13]

20kg x 6
40kg x 4
45kg x 8 (3m)
50kg x 8 (3m)
50kg x 8 (3m) - back curving, trouble sitting back
45kg x 8 (3m) - better, slight lean with torso, neutral, knees out, chest up, feel it in hamstrings

*I'm thinking of adding in supplementary work such as box squats to help improve my form.

Explosive Squat: 2 x 5

HC70, Hammer Strength - wooden platform power rack [6/13]


25kg x 5 (3m)
25kg x 5 (3m)

Leg curl: 4 x 8

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


46kg x 8 (3m)
53kg x 8 (3m) - slight pause at top, fast eccentric, power them out
53kg x 7 (3m) - could not complete last rep
46kg x 8 (3m)

*Pushed myself and went up to 53kg. Without relying on the momentum of the machine (pause at top and bottom) I was able to hit 8 reps on my second set

Calf raise: 4 x 20

HC70, Hammer Strength [5]

15kg x 20 (3m)
15kg x 20 (3m) - slightly longer pause
15kg x 20 (3m) - 1s pause now
15kg x 20 (done)

*How long should I be pausing? Should I hold the stretch on the final rep?

Overall a pretty good session. Something I've been thinking about is varying the intensity from set to set of a particular exercise. What can I do to push myself and overload my workouts if I'm not increasing the weight each week. How can I keep improving? For now, I'm more or less sticking to prescribed set and rep ranges and focusing on performing the exercises with maximum intensity and focus. If I am able to hit the required number of repetitions (with good form) then I increase the weight.

WEIGHT

77.2kg post workout on gym scales + shoes

~

17:30 @ 19/01/2021 (UFCR)

NOVICE PLYOMETRICS

PHASE 2 - WEEK 6

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, 8" - 2 everfit stacks


15L (2m) - more rhythm
15R (2m)
15L (2m)
15R (2m) - powerful off ground, get air time
15L (2m) - weak set, tough adjustment to maintain rhythm on higher block
15R (2m) - much better with right, jumping back with a cleaner landing, not too close to block

Standing broad jump: 3 x 5

HC70, gym floor

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

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

HC70, gym floor


4L/4R (2m) - more power, more rhythm
4L/4R (2m)
4L/4R (2m)
4L/4R (2m)

Rim jumps: 3 x 6

HC70, bridge ladder [2]

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

High drop jump (altitude drop)(use box approximately 20% higher than best vertical): 3 x 5

HC70, 30" onto gym floor


Alternating step-off leg:

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

*Test vertical and readjust box before next workout

Jump squats with pause (pause in 1/2 squat position prior to each jump): 3 x 10

HC70, hands behind head - gym floor


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

WEIGHT

77.0kg at home

fooz

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Re: fooz's Progress Log
« Reply #17 on: January 20, 2021, 03:02:33 am »
+1
18:51 @ 20/01/2021

I've decided to rework all my fundamentals in order to become a better basketball player. I know some of the stuff is pretty basic and I will be gradually increasing the difficulty of my workouts. I will be referring to the following resources to work on my dribbling and ball handling:

https://www.breakthroughbasketball.com/fundamentals/ballhandling.html


Maravich Series:

https://youtu.be/8OO-RzWzh74

*A series of drills that can be completed in 3 to 5 minutes. This is a good starting point.

~

9 Tips To Improve Your Dribbling & Ball Handling (taken from Breakthrough Basketball)

1. Dribble the ball hard. The more time the ball spends in your hand, the more control you have of the ball. The harder you dribble, the quicker it gets back in your hand.

2. Head up at all times. Look at the rim or a spot on the wall during all practice.

3. Use your finger tips to control the ball, not your palm.

4. Use your imagination. Picture when and how you would use each of the dribbles.

5. Teach mentality. There is too much dribbling for no reason in our game today. I like to teach that the primary purpose for putting the ball on the floor is to get a lay-up. If you don't have an opportunity, don't put it on the floor.

6. Basketball is a game of length. Work on lengthening the dribble. Work to get your opportunities with 1 dribble. You don't beat defenses with your dribble. You beat people with your feet; you SEPARATE from your defense with the dribble.

7. Basketball is also a game of angles. Try to move in straight lines. Whenever you make an "East-West" move (something that takes you toward the sideline), re-capture a "North-South" path (direct line to the basket) as quickly as possible.

8. Don't do things in 2 dribbles that you can do in 1.

9. Practice outside your comfort zone. Experiment; go faster than you are used to, use your imagination. When working on new skills, don't be concerned with losing the ball. Just pick it up and do it again. If you practice only things that are comfortable, then you will never improve.

~

*Edit: typo

*Edit: Changed link (Maravich Series)
« Last Edit: January 20, 2021, 10:13:02 pm by fooz »

fooz

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Re: fooz's Progress Log
« Reply #18 on: January 20, 2021, 06:34:29 am »
+1
22:00 @ 20/01/2021

Went for a shootaround earlier today, which ended up becoming a pickup game (it's hard to find a hoop to get shots up) because there were too many people around. I couldn't get anything going today. When my drive was shut down I couldn't capitalise on the open space with my jumper.  I don't want to make any excuses, and I have to put in more time on developing a serviceable shot.

~

19:30 @ 20/01/2021 (T)

The 1-Hand Form Shooting Drill

left to right around the charge circle

1. 7/10, 0/3, 0/3

~

I want to get up eary tomorrow and get some shots up at the gym, as well as put in some work on my dribbling & ballhandling. Here's the plan:

- Maravich Series before moving on to dribbling warm ups

- 1-hand form shooting drill (50 shots)

- Situational ball handling drills

- 1-hand form shooting drill (50 shots)

~

*Edit: formatting




fooz

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Re: fooz's Progress Log
« Reply #19 on: January 20, 2021, 10:24:38 pm »
+1
14:00 @ 21/01/2021

Got some shots up this morning as well and more or less followed the plan I made last night. Here's how it went:

10:30 @ 21/01/2021 (T)

Maravich Series + dribbling warm ups

~

The 1-Hand Form Shooting Drill

left to right around the charge circle

Shooting in sets of 10

1. 2/10, 3/10, 3/10, 3/10, 5/10

Focus but don't overthink, get right turn alignment

~

Freestyled some situational ball handling drills working on different finishes at the rim.

~

Back to shooting:

The 1-Hand Form Shooting Drill

left to right around the charge circle

1. 6/10, 2/10, 6/10, 7/10 (shoot higher, up and out), 7/10

~

For the next portion of my workout I referred to the following article by Dave Jones:

ENTER 'THE ZONE': UTILISING PERIPHERAL VISION

https://www.selfgrowth.com/articles/enter-the-zone-utilizing-peripheral-vision-part-ii-of-ii

I walked up and down the court for 15 minutes, working on a variety of dribbling and ball handling manoeuvres. Didn't seem to develop the correct visual perception, so I will continue doing this exercise for the next 7 days and all throughout my day to speed up the process.

~

Some more shooting:

The 1-Hand Form Shooting Drill

left to right around the charge circle

1. 6/10, 3/10, 5/10 (follow through with fingers), 4/10, 4/10

Wrist starting to hurt again

~

In future workouts, I will look to count to either count repetitions or set a timer for warm ups and dribbling/ball-handling drills. I freestyled everything today because I needed to familiarise myself with all the drills.


fooz

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Re: fooz's Progress Log
« Reply #20 on: January 23, 2021, 01:37:12 am »
+1
11:45 @ 22/01/2021 (AFR)

NOVICE WEIGHTS

PHASE 2 - WEEK 6


Workout B

Barbell Split Squat: 4 x 8

HC70, standard bench, Hammer Strength - wooden platform power rack [6/13]

20kg x 6L
20kg x 6R
30kg x 4L
30kg x 4R
35kg x 8L (3m)
35kg x 8R (3m) - complete each rep, full ROM
40kg x 8L (3m) - don't cheat yourself
40kg x 8R (3m)
40kg x 8L (3m)
40kg x 8R (3m)
35kg x 8L (3m)
35kg x 8R (3m)

Romanian deadlift: 4 x 8

HC70, Hammer Strength - wooden platform


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

Glute-ham raise: 3 x 15

HC70, yoga mat + platform block, Super Duty - power rack [2nd from bottom +40/+40]

15 (3m)
15 (3m)
15 (3m)

1-legged calf raise: 3 x 20/leg

HC70

bodyweight x 20L (3m)
bodyweight x 20R (3m)
bodyweight x 20L (3m) - 1s pause, used two hands on last 5 reps
bodyweight x 20R (5m) - same as above, failed around rep 14-15
bodyweight x 20L + 20s hold (5m) - one hand support only
bodyweight x 20R + 20s hold (done)

~

SUPPLEMENTARY WORK

Clam shells: 20 reps (each side)

Calf stretch + informed freestyle (2-3 minutes/leg)

*It might be more useful to perform clam shells pre-workout to fire up lagging muscle groups.

~

WEIGHT

75.9kg post workout on gym scales + shoes

~

18:00 @ 22/01/2021 (UFCR)

NOVICE PLYOMETRICS

PHASE 2 - WEEK 6

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, gym floor, between 5" and 6" - 1 everfit stack


15L (2m)
15R (2m) - upped to 8", slower reps since I can't get in a groove anyways

8"

15L (2m) - couldn't get it smoothly
15R (2m)

Back to 6"


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

Standing broad jump: 3 x 5

HC70, gym floor


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

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

HC70, astroturf & gym floor


4L/4R (2m)
4L/4R (3m)
4L/4R (2m)

Rim jumps: 3 x 6

HC70, bridge ladder [2]


6 (3m)
6 (3m)
6 (3m)

High drop jump (altitude drop)(use box approximately 20% higher than best vertical): 3 x 5

HC70, 30" onto astroturf

Alternating step-off leg:

5 (2m) - less knee bend on landing
5 (2m)
5 (2m)

Jump squats with pause (pause in 1/2 squat position prior to each jump): 3 x 10

HC70, hands behind head - astroturf


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

~

Didn't get a chance to test my vertical before today's workouts so I worked off an estimate (~26-30") and kept the box at 30". I still need to test my vertical properly and there's a gym near my house that has a markings on the wall - setup for exactly this purpose. I just haven't been able to find a time when it's free. If I can't get to it this week, I'll test my vert the old fashioned way with a tape measure.

REMINDER TO SELF

Increase the rest time if you need to.

~

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

*Edit: Changed set-up for rim jumps (removed 'gym floor')
« Last Edit: February 25, 2021, 07:03:59 am by fooz »

fooz

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Re: fooz's Progress Log
« Reply #21 on: January 23, 2021, 02:03:42 am »
+1
22:00 @ 22/01/2021 (T)

The 1-Hand Form Shooting Drill


left to right around the charge circle

Shooting in sets of 10

1. 3/10, 5/10, 3/10, 6/10, 7/10

Wrist started to hurt again. My shot feels better when I externally rotate my shoulders and retract my scapula before getting into a shooting motion.

~

Maravich Series (freeform)

*Went through each drill until I felt comfortable.

~

The 1-Hand Form Shooting Drill

left to right around the charge circle


1. 6/10, 6/10, 6/10, 7/10, 4/10

Push off with both toes evenly. Set and pause, before shooting. Focus on following through straight.

~

Ball handling warm up

~

The 1-Hand Form Shooting Drill

left to right around the charge circle


1. 2/10 (start shot motion by coming up off toes), 2/10, 5/10, 3/10, 4/10 (SNAP release)

~

Peripheral vision training exercise

15m + dribbling/ball-handling variations

~

The 1-Hand Form Shooting Drill


left to right around the charge circle


1. 5/10

~

My percentages are going up. My shot isn't where I want it to be, but the percentages are going up. I'm still experiencing a clicking pain in my wrist on some shots, however I believe this can be alleviated by proper alignment and shooting mechanics. Making some corrections to my posture (hunched shoulders) may also work wonders for my shot.

I want to keep the basketball workouts flexible, focusing on a few things at a time and integrating them, before I move onto something new. I'm still experimenting on how to sequence ball-handling and shooting so, at this stage, nothing is set in stone. The only things I want to focus on now are getting shots up consistently, peripheral vision training and becoming proficient in the basic ball-handling drills.

adarqui

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Re: fooz's Progress Log
« Reply #22 on: February 25, 2021, 09:51:13 am »
0
really good stuff in your log fooz .. love the detail, damn. :wowthatwasnutswtf: :goodjobbro: