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Jard

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Jard's Journal
« on: October 17, 2010, 06:24:07 pm »
0
    STATS

    AGE: 22
     
    HEIGHT: 6 foot

    STANDING REACH: 235 cm or 92,5 inches (no shoes)

    INJURY HISTORY:
    Starting hernia, lower back, think it was L3, not sure, 3 years ago.
    Sprained some ankles, actually broke my ankle once on a missed step about 3 and a half years ago, fixed all that though, no further injuries *knock on wood.

    TRAINING HISTORY & ACHIEVEMENTS:
    Been squatting x 5 for years and years even though I know I need to switch things up, lack consistency, mostly because in season training is so damn exhausting with working out twice a day, need to plan my workouts better.

    BRIEF OVERVIEW OF CURRENT DIET:
    Trying to get in about 4000 Kcal minimum.

    IMPORTANT ACTIVITIES:
    Gametime.

    SLEEP SCHEDULE

    7-8 hours, sleeping at eleven pm.

    BODY TYPE:
    Athletic, about 9-10 % body fat, pretty ripped, but extremely bottom heavy (huge ass and legs) and;
    Skinny --------------x-----------------------Beefy

2011 GOALS

Current ---- somewhere 2011
VERT
  • 1.  +-36" slrvj ---- 42"slrvj
  • 2.  +-34" dlrvj ---- 40"dlrvj
  • 3.  +-25" svj ---- 31"svj
(need accurate measurements today or tomorrow)
LIFTS
Squat
  • 4.  285lbs x 5 @ 174 ---- 400lbs x 1 @ 182
Deadlift
  • 5.  0lbs (back issue) ---- 400lbs x 1
Bench Press
  • 6.  200lbs x 2 ---- 220lbs x 5
Press
  • 7.  100lbs x 5 ---- 165lbs x 1
  • 8.  Be able to do muscle up.
  • 9.  Learn oly. lifts.
BASKETBALL
  • 10.  Posterize someone, preferably in-game
  • 11.  score at least 30 points in a game

CURRENT GOALS
JANUARY:
1. Measure 36.5" slrvj (probably higher)
2. Measure 34.5" dlrvj ('')
3. Measure 25.5" svj ('')
4. 308lbs x 5 (  according to exrx 1 rep max calc should be less, but I can get this if well rested I think)
5. Core work for deadlifting later on
6. Bench press 180lbs x 5
7. Press 105lbs x 5
8. get to 12 pullups
9. learn oly clean
10.Finish everything explosively
11. score 15


MAJOR PR'S/MILESTONES

11/1/2011: Parallel Squat 140x4



DAILY PHYSICAL & MENTAL STATE

BODYWEIGHT
13/1/2011:80kg
14/1/2011
DIET
13/1/2011:Banana, Apple, Couscousmeal, chickenpastaonionbeans, two pbjellysandwiches, another chicken pastabeans x1/4, chicken pastameal 2/4, big glass milk, 2,5 l water
14/1/2011:Banana, Oats, PBjellysandwich x 2, Pasta+two eggs+veggies+pork, pasta+fish+lotsofveggies, doublecheeseburger+fries, 1/4 pasta+beans, yoghurt, 2 l water
15/1/2011: Oats, Nice Soupe, pb jelly x 2, Yoghurt+muesli
16/1/2011:Big Yoghurt+muesli, two extra tuna'd-pizzas, rice with spinach, chicken n cheese x 2

SORENESS
13/1/2011:lower back/legs after instense exc.
14/1/2011:lower back/legs after instense exc.
15/1/2011:very slight, pretty much none.
ACHES/INJURIES
13/1/2011:lower back slight ache
14/1/2011:lower back slight ache
15/1/2011:none
16/1/2011:Busted finger left hand
FATIGUE
13/1/2011:Moderate
14/1/2011:Moderate
15/1/2011:Light
16/1/2011:Light

SLEEP SCHEDULE THE PREVIOUS NIGHT
13/1/2011:1 am to 8 am
14/1/2011:0:30 am to 7:15 am
15/1/2011:0:30 am to 8:30 am
16/1/2011: 1:15 am to 9:00 am

ANTI INFLAMMATORY METHODS (ICING, NSAIDS, ETC)
13/1/2011:none
14/1/2011:none
15/1/2011:none
16/1/2011:

STRETCHING AND MYOFASCIAL RELEASE
13/1/2011:slight hamstring stretch
14/1/2011:none
15/1/2011:none
16/1/2011:

EXERCISES & SESSIONS

BASKETBALL PRACTISE
13/01/2011: 1/2 practise; (too careless, nice moves, felt explosive)
14/01/2011: 90 min pussypractise + 30 min shooting session
15/01/2011: Basketball game (7 minutes played) + hour and a half pickups after

JUMPS/DUNK SESSIONS

SQUATTING

OLYMPIC LIFTING
13/01/2011: +- 40 min. Technique Routine, max 40 kg.
BODYWEIGHT UPPER
14/01/2011: +- 100 pushups
GLUTE BRIDGES

CALF RAISES

WALKING LUNGES

REACTIVE WORK: SPRINTS, HALF TUCKS, POGOS, ETC

CONDITIONING

RECOVERY


ONE LINERS

1-LINE BW, DIET, ACHES/INJURIES, FATIGUE, SLEEP SCHED, ANTI INFLAM, STRETCHING
13/1/2011: {BW=80kg}, {DIET=Banana, Oats, PBjellysandwich x 2, Pasta+two eggs+veggies+pork, pasta+fish+lotsofveggies, doublecheeseburger+fries, 1/4 pasta+beans }, {ACHES/INJURIES=lower back slight ache}, {FATIGUE=moderate, but bouncy}, {SLEEP SCHEDULE=7 hours (1am to 8:am)}, {ANTI INFLAM=none}, {STRETCHING=hamstrings+ankles 15 min.}

14/1/2011: {BW=-kg}, {DIET=Couscousmeal, chickenpastameal, two pbjellysandwiches, chicken pastameal 3/4 }, {ACHES/INJURIES=lower back slight ache}, {FATIGUE=moderate}, {SLEEP SCHEDULE=6.45 hrs (0:30 am to 7:15 am)}, {ANTI INFLAM=none}, {STRETCHING=none}

15/1/2011: -kg, 2500 Kcal?, no aches, light fatigue, 8 hours of sleep, no antiinflam, no stretch
16/1/2011:

1-LINE WORKOUTS
13/1/2011:{WORKOUT-1=olympic lifts:+- 40 min. Technique Routine, max 40 kg,}, {WORKOUT-2=1/2basketball practise}
14/1/2011:{WORKOUT-1=shoot around 30 minutes}, {WORKOUT-2=pussy basketball practise}
15/1/2011: 1. Basketball Game (7 minutes P.T.), hour and a half pickup games.

WEEKPLAN:

[/list]
Code: [Select]

-------------MONDAY-------------

1.LIGHT SHOOTING SESSION

2.LOWER BODY STRENGTH
- WARMUP
- REACTIVE-WORK: MR TUCK JUMPS: 5 x 5 <-- don't maximally hip flex because of back
- SQUAT: 3 x 5
- UNILATERAL: 3 x 5 each leg
- S1: GHR: 5 x AF
- S1: CALF RAISE: 4 x 5-10 (non "max")
- STRETCH

-------------TUESDAY-------------

1.UPPER BODY STRENGTH + SHOOTING COOL DOWN
- BENCH PRESS - 5 x 5 @ Max weight allowed
- PRESS - 5 x 5 + WEIGHTED DIPS - 3 X 5
- PULLUP - 3 x AF
- DUMBELL ROWS - 3 X 10
- CORE
- STRETCH

2. TEAM PRACTISE

-------------WEDNESDAY-------------

1. MEDIUM PRACTISE SESSION

2. TEAM PRACTISE (HOME LATE)

-------------THURSDAY-------------

1. LIGHT SHOOTING SESSION

2. REACTIVE + OLYMPIC LIFTS (TECHNIQUE) WORKOUT

- WARMUP
- REACTIVE-WORK: MR TUCK JUMPS: 5 x 5 <-- don't maximally hip flex because of back
- POGO HOPS: 4 x 5
- SINGLE LEG RFI LINE HOPS - LATERAL: 4 x 30 each side (60 total per leg)
- OLYMPIC LIFTING ROUTINE (BAR ONLY)

-------------FRIDAY-------------

1. STIM + SHOOTING COOL DOWN
- WARMUP
- SPRINT WARMUP
- SQUAT WARMUP
- SQUAT SINGLES: 2 x 6 @ ~80-85%,
(focus = bar speed, explosive concentric, controlled eccentric)
- S1: BARBELL CALF RAISES: 4 x 5
- S1: glute bridges: 4 x 50
- STRETCH

2. TEAM PRACTISE


-------------SATURDAY-------------

1. INTENSE PRACTISE SESSION

-------------SUNDAY-------------

1. LIGHT SHOOTING SESSION OR PERSONAL TRAINING

2. GAMETIME

Light shooting sessions = Short dribble warmup, make over 200 jumpshots, count %, make 50 freethrows or at least 10 in a row
Medium practise sessions = Dribbling drills, Focus on half court dribble and explosiveness, head up at all times, floaters and finishes.
Intense Practise sessions = Intense Dribbling drills, focus on full-court dribbling and full-court pullups/finishes.

LETS GET IT
« Last Edit: January 16, 2011, 04:10:26 pm by Jard »

adarqui

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Re: Jard's Journal
« Reply #1 on: October 18, 2010, 04:52:58 am »
0
Hi.

yooo!


Quote
So, who am I?

I'm a lurker, been around since I was about 15. Been on that forum before TVS, something with 101 in it (help me out here)

vertfreak101


Quote
Posted about once a month, did a good deal of research and actually got so interested through dudes like Nizar, yourself (Darqui), Lance, Squatdoctor etcetc, I actually started and am currently running my bachelor degree of Movement Science at my university over here.

nice! how much longer do you have?



Quote
CURRENT ABILITY:

I'm a ball player, a possessed one at that.
I get up every morning at six to work on my game at my old highschool;
Got me a deal where I can shoot before classes start for about an hour and a half, workouts aint perfect yet though, we'll get to that later. 8 hours is tough but I I've experimented and can tell you my body craves rest and 8 hours, especially those hours before 12 o clock, is a necessity



Quote

damn that sucks..


Quote

sucky situation i mean, if you do deserve to be on the starting 5, and they are benching you for political reasons, that is a massively shitty situation.




Quote
Athletic wise,
For the league I'm in I'm a pretty fast dude and I got decent ups as well as I can tomahawk it with two hands, only 1 legged tho. Dunked it in a game once, not that hard. As for my reach; max width is about 6 foot as well, not that great.
Technique is pretty shit as I drag my foot over the ground, but decent strength numbers make up for that and get me up there, really inconsistent though.
My 2 legged jump is pretty shitty, I can hang on the rim with two hands, standing vert is about 65-70 centimeters (make it 26 inches) MAX, which, personally, I feel, is shit.

I used to squat intensely and got my full squat up to 330 at 175, hurt my back doing so cause my technique sucked, so I'm working with an underground Olympic lifting legend to get my core control and technique up to where it need to be.
Other then that I bench about 220 max (on a lucky day) and deadlift about 350.

So, all those excuses and emotional binding aside (I felt the need, my bad)

STATS

AGE: 22

HEIGHT: 6 foot

WEIGHT: 175 lbs / 81 kg

LIFTS AND TINGS:

Squat; 330
Deadlift; 350
Bench; 220
Squat jump (paused);  23 inches
Standing vert max (lucky day): 27 inch
Running vert 1 leg; not sure and varies greatly, I think I got 35 inches down on a good day
Running vert 2 legs; meh, give it 30 inches

pretty good reactivity with the 27 SVJ vs 35 SLRVJ gap.


Quote
BODY TYPE:
Athletic, about 9-10 % body fat, pretty ripped, but extremely bottom heavy (huge ass and legs) and;
Skinny --------------x-----------------------Beefy

GOALS:
Ball; Next levelness
- quicker first step and tighter handle
- more stable, controlled and relaxed jumper (I shoot about 80 % by myself, however the use of legs differs which limits my range to about NBA distance, I feel I should be able to shoot deeper and especially Improve my three from the dribble as I struggle getting legs under it every time)
-

need more specific goals though, don't feel I need to express my goals in stats. More of John Wooden type of fellow that like to express success in effort and joy rather than numbers, eh.

Body;
-get quicker and stronger, duh.
-Get a 40 running, consistent and pulling off dunks EASY and hard.
-Dunk off two legs, hard.

need more specific goals, basically I just want to take over games and dunk on dudes, thinking about doing my master degree in the US of A or a more advanced country, basketball-wise.
Will need to step my game up though.
Recording my games as we speak, but don't have a good plan yet.

INJURY HISTORY:
Starting hernia, lower back, think it was L3, not sure, 3 years ago.
Sprained some ankles, actually broke my ankle once on a missed step about 3 and a half years ago, fixed all that though, no further injuries *knock on wood.

TRAINING HISTORY & ACHIEVEMENTS:
Been squatting x 5 for years and years even though I know I need to switch things up, lack consistency, mostly because in season training is so damn exhausting with working out twice a day. Need dudes like you guys to help me keep my focus and not overtrain but not get lazy and undertrain either.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Left out lifting (spread out about 3 x a week) and my own morning workouts and pushups/pull-up routine, since I feel like starting all over again and really keeping track of my progress.

Obligations;

MO coach youth
TU practice second team
WE practice second team
TH Olympic lifts and/or practice with other team
FR practice second team
SA
SU personal training and GAMETIME

BRIEF OVERVIEW OF CURRENT DIET:
Trying to get in about 4000 Kcal minimum, have not kept stats on a consistent basis, trying to do so through this journal.
Eat real clean and bring my tubes to school, not sure how good I'm really doing though.

IMPORTANT ACTIVITIES:
Gametime.

So yea, posted this thing up for tracking my progress but that personal training/ guidance caught my eye and interest.

Shoot at me 'Qui and everyone else that feels like chipping in, I absolutely got a crush on criticism, DO NOT HESITATE.

I won't either.

LETS GET IT


when it comes to lifting, you're only lifting 1x/week or what? with that coach? given your workload right now, there might not be much around that, except for very low volume lifting sessions, such as ~30-45 min (total) sessions of singles etc.

peace man

Jard

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Re: Jard's Journal
« Reply #2 on: October 18, 2010, 10:32:30 am »
0
What's good!

Got a year left till I get my bachelor, it's gonna be one hell of a year though. Working on some tests right now so I'll keep this short, need to put in about 8 hours a day these two weeks.

Basically I'm revamping my lifting/training schedule and would like some help with that.
Second team practises are childs play, total of 90 minutes and about 30 minutes of actually playing basketball (coach keeps stopping us after every play and we warmup for about 30 useless minutes)
So I feel I can actually go at it and push the envelope, I want to perform well at games but don't really care 'bout resting/preparing and showing out at practise anymore, basically this organisation already counted me out and all I need to do is focus on improving myself so I can ball out next year.
Obligation wise, all I have to is make sure I won't get too tired due to the risk of injury during practise.


As for my schedule,
It used to be 2 x upper body 2 x lower body, keep it basic and rugged, Rippetoe style.
Did some heavy VJBin' in my early days as well.

Upper body;
Benchpress max x 5
Press max x 5
Pullups max reps x 3 sets
about 3 extra excercises I rotate x 8-10 reps
Upper body B = more volume

Lower body
Squat or box squat x 5 or 3
Deadlift if still fresh
Glute hams 3 x 8ish
Lower body B = focus on deadlifts

Lack disciplne on core excercises though, tend to be lackadaisical.


Never done plyos, just jumped a lot (mostly 1 legged, which explains the preference and poor technique), never really focussed on training for 1 leg specifically, probably because I want to get my 2 legged vert up as well.

As you can see there's definately room for improvement, I've read all about mesos and macros but have never applied them unfortunately.
Plan to do so, bit of guidance, personal training if you may, would be highly appreciated.
I think I can handle 1 lower body heavy workout plus the oly-lifts one (only BW as for now) and about 2 upper body workouts if I feel those are needed.

Basically I got till early may or June ' 11 to get RAW

Thanks for the quick reply
backtothebooks
« Last Edit: October 18, 2010, 05:37:58 pm by Jard »

Jard

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Re: Jard's Journal
« Reply #3 on: October 18, 2010, 06:08:25 pm »
0
18th of Oktober

Body
energy out;

#RANDOM TRAINING SESSION LOWER BODY; relatively heavy

- WARM UP
- SPRINTS, 20 m X 6 and a couple of jumps.

- SEMI-PAUSED BOX-SQUAT - Worked up to 290 x 5

Felt exeptionally heavy, didn't squat close to my max for a while due to form issues, feeling pretty good about these though.

- DUMBELL LUNGES - 75 dumbells x 5 per leg (once)
  switched it up to

- DUMBELL BULGARIAN SPLIT SQUATS - 75 dumbells x 5 per leg.
felt nagging pain in right hamstring, stopped, still tried to go into

- GLUTE HAMSTRING RAISES - failed after 3 reps, pain was a bit too much.

- CORE WORK - 10 minutes

- DAILY PUSHUPS PULLUPS ROUTINE - about 100 pushups and 20 pullups

+
study/sit on ass

Intake;

PREWO
Yoghurt/muesli+2 pieces of fruit breakfast
Pasta w chicken +cup of veggies pt 1
4 pieces of bread w peanut butter jelly
150 grams of mixed nuts and raisins
Plate of rice and chicken + cup of veggies
2 l. water

POSTWO
wheyiso shake, bout 40 grams of protein
pasta w. chicken + cup of veggies pt 2
soft curd cheese + Jelly and nuts before bedtime

Sleep at 00;30


Ball
Did not get to work on anything unfortunately, will pick it up tomorrow.

PPS. that wasn't verftreak101 was it?
the forum BEFORE theverticalsummit; Adam, Nizar and redsoxfan runnin' tings.
Pretty sure you were on there too (a less sane version tho :))
don't remember how everything died so quickly
« Last Edit: October 18, 2010, 06:14:03 pm by Jard »

Jard

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Re: Jard's Journal
« Reply #4 on: October 19, 2010, 03:35:40 am »
0
October 19th

body

Energy out:
Pushups and pullups routine
study
practise + half hour ballhandling drills


Intake log:
-Soft Curd Cheese + cruesli and jelly + apple = 1500 kcal - 20 gr prot. 50 gr carb 10 g fat
-Big ol' plate of pasta and chicken stew + cup of veggies = about 800 kcal~ 30 gr prot xx gr carb xx gr fat
-4 pieces of bread w. Pb jelly = 500 kcal
-plate of.couscous fish and 2 cups of veggies = 700 kcal
-2 pieces of breakfastcake (brown sweet bread) = 350 kcal
-50 grams of nuts/raisins = 200 kcal
- Potatoe + carrots + broccoli + chicken = 500kcal
-protein shake = 40 grams

Totals:
4000 Kcal. clean stuff too and about 2,5 l water
Good stuff

Ball
practise + half hour ballhandling drills

Mental Notes
Damn.
Pantsiest practise I've ever seen.
Basically, since we had a couple of injuries and 2 players practising w. the first team, we only had 7 players.
All we did was - warmup (layup forms etc) 30 minutes
-run weaves 10 minutes
-Run our plays 5-0 30 minutes
-Run 2-1s 5 minutes
-Run 3-2s 5 minutes
Free throws 10 minutes
You Kiddin' coach?
Was looking to redeem myself after a nonagressive game and was pumped, but basically we ran plays all day, for everyone and everything, 'cept myself.
Coach was like, we got this play for these guys, dey can shoot, this play fur dem guys, dey can drive or post up, play pick$roll, go right, left, board, curl, flair, beast etc but dude just totally ignored my ass...bad move,
In games I shoot about 60% from three and am one of the best 1-1 players in...well..pretty much the country IMHO and am about to turn into a massive scoring, ballhogging machine.

Got to stay positive and not make this a personal thing tho, kinda keep it on the low. I know blind ballhoggin aint the way neither and I know it's a balance act, got to find My way.
But yea, today I let it get to me, so todays practise was a Complete waste.

BACKTOTHEBOOKS
« Last Edit: October 19, 2010, 06:04:31 pm by Jard »

adarqui

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Re: Jard's Journal
« Reply #5 on: October 19, 2010, 06:03:39 am »
0
What's good!

Got a year left till I get my bachelor, it's gonna be one hell of a year though. Working on some tests right now so I'll keep this short, need to put in about 8 hours a day these two weeks.

Basically I'm revamping my lifting/training schedule and would like some help with that.
Second team practises are childs play, total of 90 minutes and about 30 minutes of actually playing basketball (coach keeps stopping us after every play and we warmup for about 30 useless minutes)
So I feel I can actually go at it and push the envelope, I want to perform well at games but don't really care 'bout resting/preparing and showing out at practise anymore, basically this organisation already counted me out and all I need to do is focus on improving myself so I can ball out next year.
Obligation wise, all I have to is make sure I won't get too tired due to the risk of injury during practise.


As for my schedule,
It used to be 2 x upper body 2 x lower body, keep it basic and rugged, Rippetoe style.
Did some heavy VJBin' in my early days as well.

Upper body;
Benchpress max x 5
Press max x 5
Pullups max reps x 3 sets
about 3 extra excercises I rotate x 8-10 reps
Upper body B = more volume

Lower body
Squat or box squat x 5 or 3
Deadlift if still fresh
Glute hams 3 x 8ish
Lower body B = focus on deadlifts

Lack disciplne on core excercises though, tend to be lackadaisical.


Never done plyos, just jumped a lot (mostly 1 legged, which explains the preference and poor technique), never really focussed on training for 1 leg specifically, probably because I want to get my 2 legged vert up as well.

As you can see there's definately room for improvement, I've read all about mesos and macros but have never applied them unfortunately.
Plan to do so, bit of guidance, personal training if you may, would be highly appreciated.
I think I can handle 1 lower body heavy workout plus the oly-lifts one (only BW as for now) and about 2 upper body workouts if I feel those are needed.

Basically I got till early may or June ' 11 to get RAW

Thanks for the quick reply
backtothebooks

I'm thinking you should train hard on sunday.. You mention you're not getting a bunch of playing time, and hell, even if you were, league basketball isn't something that leaves you dead.. but you don't have to worry about that.. Thing is, if you lift monday, you will carry on some fatigue tues/wed. If you lift sunday, monday becomes pretty much a dedicated rest day, while you coach youth ball.. less fatigue will be carried into tues, and you should feel real good wed.. so that's definitely how I would approach this right now.

As far as training goes on Sunday, I would keep it simple for now:

Sunday-training - some time later after the game:
- WARMUP
- REACTIVE-WORK: MR TUCK JUMPS: 5 x 5 <-- don't maximally hip flex because of back
- SQUAT: 3 x 5
- UNILATERAL: 3 x 5 each leg
- S1: GHR: 5 x AF (almost failure)
- S1: CALF RAISE: 4 x 5-10 (non "max")
- STRETCH

Simple stuff, just trying to progress weights/bar speed on everything.

I would throw in some reactive work prior to the olympic lifting also.. just make sure you warmup real good before hitting that reactive work.. reactive work also acts as good stim prior to lifting.

As far as the other days go, you can include the bodyweight upper AND even bodyweight lower (glute bridges, hamstring iso, calf raises, prone glute, prone cobra, take your pick, or hit a few) pretty much any day.. I'd make sure to hit lower body bw stuff on tuesday & friday.. so, for example:

BW-session:
- quick-warmup
- pullups & pushups
- glute bridges: 4 x 50
- calf raises: 4 x 25-50
- stretch

something like that.. so now you have:

MO coach youth
TU practice second team back at 10 pm + bw-strength(upper+lower)
WE practice second team, back at 11.30 pm
TH add-reactive-work-prior-to-oly's + Olympic lifts and/or practice with other team
FR practice second team back at 11 pm + bw-strength(upper+lower)
SA
SU personal training and GAMETIME + lower-strength


what you think ? mon/sat being rest days makes all of that highly "doable"

peace mang@!$@

Jard

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Re: Jard's Journal
« Reply #6 on: October 19, 2010, 06:28:47 pm »
0

I'm thinking you should train hard on sunday.. You mention you're not getting a bunch of playing time, and hell, even if you were, league basketball isn't something that leaves you dead.. but you don't have to worry about that.. Thing is, if you lift monday, you will carry on some fatigue tues/wed. If you lift sunday, monday becomes pretty much a dedicated rest day, while you coach youth ball.. less fatigue will be carried into tues, and you should feel real good wed.. so that's definitely how I would approach this right now.

As far as training goes on Sunday, I would keep it simple for now:

Sunday-training - some time later after the game:
- WARMUP
- REACTIVE-WORK: MR TUCK JUMPS: 5 x 5 <-- don't maximally hip flex because of back
- SQUAT: 3 x 5
- UNILATERAL: 3 x 5 each leg
- S1: GHR: 5 x AF (almost failure)
- S1: CALF RAISE: 4 x 5-10 (non "max")
- STRETCH

Simple stuff, just trying to progress weights/bar speed on everything.

I would throw in some reactive work prior to the olympic lifting also.. just make sure you warmup real good before hitting that reactive work.. reactive work also acts as good stim prior to lifting.

As far as the other days go, you can include the bodyweight upper AND even bodyweight lower (glute bridges, hamstring iso, calf raises, prone glute, prone cobra, take your pick, or hit a few) pretty much any day.. I'd make sure to hit lower body bw stuff on tuesday & friday.. so, for example:

BW-session:
- quick-warmup
- pullups & pushups
- glute bridges: 4 x 50
- calf raises: 4 x 25-50
- stretch

something like that.. so now you have:

MO coach youth
TU practice second team back at 10 pm + bw-strength(upper+lower)
WE practice second team, back at 11.30 pm
TH add-reactive-work-prior-to-oly's + Olympic lifts and/or practice with other team
FR practice second team back at 11 pm + bw-strength(upper+lower)
SA
SU personal training and GAMETIME + lower-strength


what you think ? mon/sat being rest days makes all of that highly "doable"

peace mang@!$@

Good, creative idea.
There's a major downside tho;
Games are at 8.30 pm if we play at home and if not we play somewehre deep into the other side of the country (i.e. takes  time and energy to even get there, I'm definately drained after gameday)
Plus, I still want to perform at a high level, it's still a high priority.

This weekend's game is scheduled on saturday, so I'll def. get it in this sunday.

Soo, my proposal (keep thinking with me though, highly apreciate it)

MONDAY - Light morning shooting session + coach youth + Weights; (upper)
(still relatively close to a rest-day though, intensity will be kept to a minimal)

TUESDAY - Light morning shooting session + Weights; strength (lower) + Pantsy second team practise to 10 pm

WEDNESDAY -  Medium morning practice + Mediocre Second team practise to 11.30 pm

THURSDAY - Intense morning practise + Olympic lifts (will be going bar only for a month so that's all good)
add-reactive-work-prior-to-oly's Wait wut? What kind of reactive/plyo's you schemin on sir?

FRIDAY -  Light morning shooting session + full body strength routine (singles? stim? hm) + Mediocre practice second team back at 11 pm

SATURDAY - Intense shooting session

SUNDAY - personal training or medium shooting session + GAMETIME

Also, any tips for structuring those morning workouts intensity wise would be a big plus too.

Lemme know, highly anticipating a response, allmighty inventor of the Mr. Tuck Jumps   :highfive:

adarqui

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Re: Jard's Journal
« Reply #7 on: October 20, 2010, 06:18:43 am »
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I'm thinking you should train hard on sunday.. You mention you're not getting a bunch of playing time, and hell, even if you were, league basketball isn't something that leaves you dead.. but you don't have to worry about that.. Thing is, if you lift monday, you will carry on some fatigue tues/wed. If you lift sunday, monday becomes pretty much a dedicated rest day, while you coach youth ball.. less fatigue will be carried into tues, and you should feel real good wed.. so that's definitely how I would approach this right now.

As far as training goes on Sunday, I would keep it simple for now:

Sunday-training - some time later after the game:
- WARMUP
- REACTIVE-WORK: MR TUCK JUMPS: 5 x 5 <-- don't maximally hip flex because of back
- SQUAT: 3 x 5
- UNILATERAL: 3 x 5 each leg
- S1: GHR: 5 x AF (almost failure)
- S1: CALF RAISE: 4 x 5-10 (non "max")
- STRETCH

Simple stuff, just trying to progress weights/bar speed on everything.

I would throw in some reactive work prior to the olympic lifting also.. just make sure you warmup real good before hitting that reactive work.. reactive work also acts as good stim prior to lifting.

As far as the other days go, you can include the bodyweight upper AND even bodyweight lower (glute bridges, hamstring iso, calf raises, prone glute, prone cobra, take your pick, or hit a few) pretty much any day.. I'd make sure to hit lower body bw stuff on tuesday & friday.. so, for example:

BW-session:
- quick-warmup
- pullups & pushups
- glute bridges: 4 x 50
- calf raises: 4 x 25-50
- stretch

something like that.. so now you have:

MO coach youth
TU practice second team back at 10 pm + bw-strength(upper+lower)
WE practice second team, back at 11.30 pm
TH add-reactive-work-prior-to-oly's + Olympic lifts and/or practice with other team
FR practice second team back at 11 pm + bw-strength(upper+lower)
SA
SU personal training and GAMETIME + lower-strength


what you think ? mon/sat being rest days makes all of that highly "doable"

peace mang@!$@

Good, creative idea.
There's a major downside tho;
Games are at 8.30 pm if we play at home and if not we play somewehre deep into the other side of the country (i.e. takes  time and energy to even get there, I'm definately drained after gameday)
Plus, I still want to perform at a high level, it's still a high priority.

This weekend's game is scheduled on saturday, so I'll def. get it in this sunday.

Soo, my proposal (keep thinking with me though, highly apreciate it)

MONDAY - Light morning shooting session + coach youth + Weights; (upper)
(still relatively close to a rest-day though, intensity will be kept to a minimal)

TUESDAY - Light morning shooting session + Weights; strength (lower) + Pantsy second team practise to 10 pm

WEDNESDAY -  Medium morning practice + Mediocre Second team practise to 11.30 pm

THURSDAY - Intense morning practise + Olympic lifts (will be going bar only for a month so that's all good)
add-reactive-work-prior-to-oly's Wait wut? What kind of reactive/plyo's you schemin on sir?

FRIDAY -  Light morning shooting session + full body strength routine (singles? stim? hm) + Mediocre practice second team back at 11 pm

SATURDAY - Intense shooting session

SUNDAY - personal training or medium shooting session + GAMETIME

Also, any tips for structuring those morning workouts intensity wise would be a big plus too.

Lemme know, highly anticipating a response, allmighty inventor of the Mr. Tuck Jumps   :highfive:

damn that sucks that your games are so late etc.. that schedule would have been good.

I would do the strength-lower session on monday then, not tuesday, because at least you have a 'pantsy practice' on tuesday, it starts getting more intense on thurs/wed.. plus that would only be one day of rest between strength-lower and oly lifts if you did them on tuesday.. definitely go with monday mang.




Quote
Also, any tips for structuring those morning workouts intensity wise would be a big plus too.

Lemme know, highly anticipating a response, allmighty inventor of the Mr. Tuck Jumps   :highfive:

ill get back to you on that & the reactive work tomorrow, got 2 sleep my bad.

peace man

Jard

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Re: Jard's Journal
« Reply #8 on: October 20, 2010, 08:42:54 am »
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Agreed, defo. monday.

So as far as lifting weights goes; we got

MONDAY;
LOWER BODY STRENGTH
- WARMUP
- REACTIVE-WORK: MR TUCK JUMPS: 5 x 5 <-- don't maximally hip flex because of back
- SQUAT: 3 x 5
- UNILATERAL: 3 x 5 each leg
- S1: GHR: 5 x AF (almost failure)
- S1: CALF RAISE: 4 x 5-10 (non "max")
- STRETCH

TUESDAY
UPPER BODY STRENGTH
Goal = bench press 220 EASY, got 220 as a max right now and I feel doing some bw and gaining 2-3 pounds will get me there but I also need to have at least 1 day every week I go at em hard since it ain't maintenance work really.

WEDNESDAY
0.

THURSDAY
REACTIVE WORK + OLY LIFTS

FRIDAY
?
Hit me up with a plan for friday though, I mean thursday will probably not be intense AT ALL for at least two months, 'cept for the mistery that beholds that reactive work (looking forward to that shiet). So before and after friday I got realatively easy days on the CNS. Definately do not want to overtrain so I feel I should just do some singles but I have never done so before and am not sure how to implement those correctly.
I could also choose to go volume/technique, since I lack some, but I fear that could be too much since I'm not the type to take it easy when it comes down to volume work.

SATURDAY
0

SUNDAY
0

Let me know, really enjoying this site a lot since I'm getting into it actively.

Peacee

Jard

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Re: Jard's Journal
« Reply #9 on: October 20, 2010, 08:47:35 am »
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Oktober 20th

body

intake log
bowl yoghurt muesli = 500 Kcal.
1 piece of gingerbread = 150 Kcal.
4 pieces of bread pb jelly = 500 Kcal.
full plate pasta + some lamb = 700 Kcal.
1 piece of gingerbread = 150 Kcal.
IsowheyProt. Shake, 40 grams
Plate couscous + meatveggiesauce = 600 Kcal.
Potatoe, veggie and chicken portion = 500 Kcal.
3 slices of bread w.3 eggs, cheese etc = 400 Kcal.

About 3500.
Breakfast sucked.

Ball
Practise was aight, mediocre
Notes
Couldnt jump for shiet, couple of nasty rejections at a rim thats about 2 inches lower then regulation, jikes.
Stroke was sweet, need to look for it on the break a loot more.

Sleep at 0.45
« Last Edit: October 20, 2010, 06:49:54 pm by Jard »

Jard

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Re: Jard's Journal
« Reply #10 on: October 21, 2010, 05:42:38 am »
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October 20th

Sigh, another day of books.

Intake
Oats - 500Kcal
Pasta Chicken meal pt 1

adarqui

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Re: Jard's Journal
« Reply #11 on: October 21, 2010, 06:19:22 am »
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Agreed, defo. monday.

So as far as lifting weights goes; we got

MONDAY;
LOWER BODY STRENGTH
- WARMUP
- REACTIVE-WORK: MR TUCK JUMPS: 5 x 5 <-- don't maximally hip flex because of back
- SQUAT: 3 x 5
- UNILATERAL: 3 x 5 each leg
- S1: GHR: 5 x AF (almost failure)
- S1: CALF RAISE: 4 x 5-10 (non "max")
- STRETCH

TUESDAY
UPPER BODY STRENGTH
Goal = bench press 220 EASY, got 220 as a max right now and I feel doing some bw and gaining 2-3 pounds will get me there but I also need to have at least 1 day every week I go at em hard since it ain't maintenance work really.

WEDNESDAY
0.

THURSDAY
REACTIVE WORK + OLY LIFTS

FRIDAY
?
Hit me up with a plan for friday though, I mean thursday will probably not be intense AT ALL for at least two months, 'cept for the mistery that beholds that reactive work (looking forward to that shiet). So before and after friday I got realatively easy days on the CNS. Definately do not want to overtrain so I feel I should just do some singles but I have never done so before and am not sure how to implement those correctly.
I could also choose to go volume/technique, since I lack some, but I fear that could be too much since I'm not the type to take it easy when it comes down to volume work.

SATURDAY
0

SUNDAY
0

Let me know, really enjoying this site a lot since I'm getting into it actively.

Peacee

as for thursday reactive work, do this:

- WARMUP
- REACTIVE-WORK: MR TUCK JUMPS: 5 x 5 <-- don't maximally hip flex because of back
- POGO HOPS: 4 x 5
- SINGLE LEG RFI LINE HOPS - LATERAL: 4 x 30 each side (60 total per leg) <-- good for ankle strength, just single leg lateral line hops as fast as you can

as for friday, implement stim for now, but let's not go crazy with it, we just want to get accustomed to it.

STIM:
- WARMUP
- SPRINT WARMUP
- SQUAT WARMUP
- SQUAT SINGLES: 2 x 6 @ ~80-85%, focus on bar speed at transition plus concentric, control the eccentric as to not create too much soreness.
- S1: BARBELL CALF RAISES: 4 x 5
- S1: glute bridges: 4 x 50
- STRETCH

eventually that can turn into 2 x 4 @ 90% etc, but i definitely wouldn't go volume right now.. just use the singles to stim your sunday game.

hope that helps, nothing major right now, mostly simple stuff..

peace man

Jard

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Re: Jard's Journal
« Reply #12 on: October 21, 2010, 08:52:57 am »
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Looks good to me main!

So how do I go about doing 2 x 6 singles?
Have never done any type of stim workout so please do explain.

I'm starting this scheme this monday.

For the Upper Body workout I plan doing;
- BENCH PRESS - 5 x 5 @ Max weight allowed
- PRESS - 5 x 5 AND WEIGHTED DIPS - 3 X 5
% Max/focus altered every week
- PULLUP - 3 x AF
- DUMBELL ROWS - 3 X 10
- CORE
- STRETCH

Light shooting sessions = Short dribble warmup, make over 200 jumpshots, count %,  make 50 freethrows or at least 10 in a row
Medium practise sessions = Dribbling drills, Focus on half court dribble and explosiveness, head up at all times, floaters and finishes.
Intense Practise sessions = Intense Dribbling drills, focus on full-court dribbling and full-court pullups/finishes.

RECAP in top post.

adarqui

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Re: Jard's Journal
« Reply #13 on: October 22, 2010, 04:29:56 am »
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Looks good to me main!

So how do I go about doing 2 x 6 singles?
Have never done any type of stim workout so please do explain.

you just set the weight, then you unrack the bar, squat it, re-rack it, then rest 15-30 seconds, just breathing in nice and relaxed, thinking about some sport specific quality you want to improve (vert), and taking the intensity into the next rep.. it doesn't have to be the same rest period after each single, you can increase rest as you go along, just don't go over 60s.. you can creep towards 60s, that's fine.. so do all singles then rest 5 minutes, then hit set 2.


Quote

I'm starting this scheme this monday.

For the Upper Body workout I plan doing;
- BENCH PRESS - 5 x 5 @ Max weight allowed
- PRESS - 5 x 5 AND WEIGHTED DIPS - 3 X 5
% Max/focus altered every week
- PULLUP - 3 x AF
- DUMBELL ROWS - 3 X 10
- CORE
- STRETCH

Light shooting sessions = Short dribble warmup, make over 200 jumpshots, count %,  make 50 freethrows or at least 10 in a row
Medium practise sessions = Dribbling drills, Focus on half court dribble and explosiveness, head up at all times, floaters and finishes.
Intense Practise sessions = Intense Dribbling drills, focus on full-court dribbling and full-court pullups/finishes.

RECAP in top post.



nice man, just, if you feel shitty, change those to ramped sets (working up to a heavy 5) instead of 5x5.. sometimes you might need to do that when you have a bit too much fatigue.

peace!!

Jard

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Re: Jard's Journal
« Reply #14 on: October 24, 2010, 04:43:34 pm »
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Basically been doing a whole lot of studying and eating around 3000 kCal a day.

Had a game yesterday though, we only had 7 players this time around, 4 of 'em had to play with the first team due to injury problems over there.
Had to make a lot of minutes, opposing team was kinda shit.
First half was decent, was focussing on putting myself first, trying to prove myself and all that, but I didn't really play all out
'cause I wasn't really having fun and enjoying the moment, wasn't playing bad but wasn't playing good either, kinda bland.

Second half was like f*ck it, I'ma play like I allways have and do my thing, with an extra bounce in my step and the way I like to.
Threw all that other stuff off my back and it did wonders, had about 4-5 no-looks and a couple of sweet moves and shots as well, really in the moment and having a blast w. my teammates, could have looked for my shot a lot more though.
Ended up with 10 points, 5 assists, 6 rebounds and 3 steals (+ 1 t.o. in garbage time) and helped push the lead from 3 to 25 in the second half.
Good stuff, not great by any means but definately a step in the right direction.

Going to start the squatting routine tomorrow, not sure if I can get the shooting in, kinda depends on the hours I still have to put in these books.

Back on it!