Author Topic: ian459's Training journal to dunk.  (Read 13525 times)

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ian459

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Re: ian459's Training journal to dunk.
« Reply #120 on: January 31, 2014, 04:59:36 pm »
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1/29: Rest Day

1/30: Jumping:

Box jump: 2x5
Drop step box jump: 2x5
One step running vert: 2x5

Just wanted to go and move around and jump some

1/31: Lower Body strength:

One leg box jump: 2x3 (warmup)
Drop step jumps: 3x5 (can get around 31'' maybe a little more)
Squats: 270 3x4 (could have gotten the last rep on first two sets but didn't want to grind)

Then a few layups submax.

ian459

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Re: ian459's Training journal to dunk.
« Reply #121 on: February 02, 2014, 08:29:40 pm »
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2/1: Rest Day

Played two games of full court basketball

2/2: Lower Body strength:

Drop step box jump: 2x5
Squats: 270 3x(4,3,3) Not really feeling it today on squats

Then played a game of half court basketball and did some layups. Jumps were around probably around 34''.

ian459

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Re: ian459's Training journal to dunk.
« Reply #122 on: February 04, 2014, 05:27:48 pm »
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2/3: Rest day

2/4: Plyo/Reactive day:

Box jump: 2x3 (for warmup)
Tuck jumps: 2x10
Pogo hops: 2x10
Drop step jumps: 1x5
Running vertical jumps: 3x5
MSEM back squat: 280 1x4 285 1x4

The running verts were pretty bad first few reps. Then I found a badminton ball and decided to dunk it. I found that I could jump at least 2'' higher when I try to go for a dunk.
Why is this? More motivation or something?

ian459

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Re: ian459's Training journal to dunk.
« Reply #123 on: February 08, 2014, 05:41:32 pm »
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2/5: Rest Day

2/6: Lower Body Strength:

Drop step jumps: 3x3
Squats: 270 3x3

Then some shooting around and layups

2/7: Upper Body

First time doing upper body in a while. Did a variety of machines, rows, pullups.

My squats stalling since I've been losing weight. In the lower 150s now.


ian459

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Re: ian459's Training journal to dunk.
« Reply #124 on: February 09, 2014, 08:54:54 pm »
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2/8: Basketball:

Played some short basketball games. Dunked a tennis ball pretty easily in between.

2/9: Lower Leg Day:

Box jumps: 4x3
Squats: 225 3x8

Did some volume on squats since I feel like I haven't in a while since switching from 5x5 to 3x5.
Then shot around and did some layups/jumps.

ian459

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Re: ian459's Training journal to dunk.
« Reply #125 on: February 14, 2014, 01:39:12 am »
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2/10: Basketball:

Played some games of basketball. Did some jumps. Got 34'' at least.

2/11-2/12:

Had a big test on Wednesday so took these two days off

2/13:  Lower Body Strength:

Box jump: 3x3
Drop step box jump: 3x5
Squats: 265 3x5

ian459

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Re: ian459's Training journal to dunk.
« Reply #126 on: February 16, 2014, 08:07:25 pm »
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2/14: Rest Day

Played some casual basketball and did some back exercises

2/15:

Did some upper body exercises (arms/shoulder) and then shot aroudn and jumped a little bit.

2/16: Lower Body reactive/plyo:

Single Leg box jump: 3x3
Tuck jumps: 2x10
Pogo hops: 2x10
Drop step box jump: 3x5
MSEM squats: 275 2x4

Then played some half court basketball.

ian459

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Re: ian459's Training journal to dunk.
« Reply #127 on: February 21, 2014, 02:08:41 am »
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2/17: Rest Day

Test monday/tuesday so rested today.

2/18: Lower Body Strength

Box jump: 3x3
Drop step box jump: 3x5
Squats: 235x5 245x5 265x5

2/19: Rest Day

2/20: Lower Body Strength

Box jump: 3x(5,3,3)
Drop step jumps: 2x5
Running jumps: 1x5
Squats: 265 3x5

My squats have been stalling lately as I've been losing weight. Aroudn 154 right now. Gonna bulk up a bit soon.

ian459

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Re: ian459's Training journal to dunk.
« Reply #128 on: February 22, 2014, 08:42:49 pm »
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2/21: Rest Day

2/22: Lower Body Reactive:

Box jumps: 3x3
Half Tucks: 2x10
Pogo jumps: 2x10
Bulgarian split squats: 50 2x(6,8) 55 1x6

Then some random upper body stuff.

ian459

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Re: ian459's Training journal to dunk.
« Reply #129 on: February 26, 2014, 12:45:05 pm »
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2/23: Upper Body

Did some random upper body exercises and then shot aroudn/did some submax layups/

2/24: Rest Day:

Played an hour of basketball

2/25: Lower Body Strength:

Box jump: 3x3
Squats: 270 3x(5,5,4)
Drop step box jump: 3x5

ian459

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Re: ian459's Training journal to dunk.
« Reply #130 on: February 28, 2014, 03:47:06 pm »
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2/28: Upper Body

Did some upper body exercises and then shot around for 20 minutes or so. Got around 34'' or so. Haven't done any max running jumps in a while.

Lower Body Leg Day:

Box jump: 3x3
Drop step box jump: 3x5
MSEM squats: 285 2x4

ian459

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Re: ian459's Training journal to dunk.
« Reply #131 on: March 03, 2014, 12:44:24 am »
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3/1: Upper Body

Played an hour of basketball. Then did shoulders and chest

3/2: Lower body:

Box jump: 3x3
Tuck jumps: 2x10
Pogo jumps: 2x10
Bulgarian Split squats: 55x6 60x6 65x6 (each leg)
Good mornings: 145 3x8

ian459

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Re: ian459's Training journal to dunk.
« Reply #132 on: March 11, 2014, 03:19:19 pm »
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Bunch of tests last week so took this week as a rest week.

3/8: Lower Body:

Single leg box jump: 3x3
Drop step vertical jump: 3x5
Jump squats: 95 3x5
Reactive squats: 145 3x5

3/9: Upper Body:

Did some back exercises and played basketball for an hour or so.

3/10: Lower Body Reactive:

Single leg box jump: 3x3
Tuck jumps: 2x10
Pogo hops: 2x10
Squats: Worked up to 225x5

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Re: ian459's Training journal to dunk.
« Reply #133 on: March 17, 2014, 08:28:32 pm »
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and then...another rest week?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag