Author Topic: Man on Fire 2.0  (Read 5266 times)

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dunkingfreak

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Man on Fire 2.0
« on: February 03, 2013, 03:46:36 pm »
0
Current stats
BW: 180lbs
Height: 6,2
Vertical: 38 1 leg or two (two leg is very inconsistant I'm working on a technique change
Bench: (haven't tested in ages)
ATG Frontsquat: 270x3 and then 3 singles right after(2 weeks ago)
Squat: 350 (long time ago...) good for 315 right now
deadlift: 385 (not able to hit this right now)

So I went through my old log read a bit.... So how have I improved in the last year?

Work Capacity I am able to jump closer to my max on a consitant basis and able to strength train shoot I can do more at a higher intensity
Basketball skills a much better smoother shooter
A much better basketball player all around
Abs hip flexors are much stronger
My quads are way bigger and way more vascular
Strength is higher but I am doing a lot of cardio and will continue to do so.. so there won't be a time in near future to hit weights fully recovered
I hit ATG 270lbsx3 frontsquat and then 3 singles (this is in-season)
A much greater understanding of my body
( I'm proud of the progress I've made but I'm hungry for more at a faster rate)

Things I've Learned
I understand my body way more know. I used to think I had this increasing athleticism thing on lock and now I know I'm just skimming the surface
Patience is key don't freak out when your little less explosive and little tired and jumping lower its all part of the process
I am not even close to my athletic potential their are so many more things I can do to improve
Trust your instincts
As you get older society is going try harder and harder its best to socialize you and normalize you, don't let them you were ment to be great
You need to be constantly getting stronger in order to progress as a athlete
Main thing I learned: The ability to push through physical and mental fatigue is the key to success in life.

There countless other things I've learned but these are just a few. This year has been humbling in many ways but I've also gained a lot of confidence and understand the process a lot more.

Lets Begin

Goals
Vertical Jump 43 inch running vertical jump off left leg
Vertical jump 40 inch running vertical jump off 2 legs
Vertical jump 38 inch running vertical jump off right leg
Sprinting/conditioning: 3x10 50 seconds 10/60's with 50 seconds rest in-between
Sprinting/conditioning:

Front Squat: 335x3 Front squat
Deadlift: 315x8
Bench: 185 3x10
Overhead press: 185x3
Push press: 225x3
Pullups: 20
Pushups: 50
Rows: 70 3x8
Sl Squat:... dunno yet gonna start doing them
Hip Thrust: 315x8

Current:
Vertical Jump off left leg: 38 inches+5 inches
Vertical Jump off right leg: 31 inches+ 7 inches
Vertical Jump of two legs: 33 inches+7 inches
Sprinting/conditioning 3x10 55 seconds 10/60's with 50 seconds rest-in between
Sprinting/conditioning:

Front Squat: 270sx3+65lbs
Deadlift: 225x8 (have no gone heavy I prob could do 275x8 right now taking it slow)+ 80lbs
Bench: 155 3x6+ 30lbs x4 reps per set
Overhead press: 115 3x7+50lbs
Push press: unknown
Pullups: 12+8
Pushup: 25+25
Rows: unknown
Sl Squat: unknown
Hip thrust: bar (learning coordination of these)

Feb.16th
Goal is to be at these stats in 6 months. My off-season begins tomorrow, I will need to be in playing shape for the off-season so that will happer my strength gains but these current stats are from my in-season lifting so it is possible for me to hit these will also playing a lot of ball seeing as I hit the previous numbers doing that. Will these goals be hard. Yes very... but I feel as if I have set realistic goals. The vertical jump goals I see being the hardest 5-7 inches on mutiple jump forms in 6 months would be pretty incredible but my situation is that I live at home currently take 3 classes and don't have to work (right now) it is ideal I have a lot of recovery time. I will hit these goals.. how through hard work desire and intelligent planning, I will lay out a more specific plan for each of these goals. In the next few days











« Last Edit: February 16, 2013, 05:01:41 pm by dunkingfreak »

dunkingfreak

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Re: Man on Fire 2.0
« Reply #1 on: February 03, 2013, 11:56:53 pm »
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Feb.3rd/13
6:00pm-7:25pm
Stretching hip flexors
BSS stretch
lunge hip flexor stretch

Barbell Hip Thrusts
BWx10
Barx10
Barx10
Good glute Contraction 3 second ISO hold at top

Hang Cleans
barx3
barx3
60kgx3
60kgx3
60kgx3
Good speed really need to focus on exploding hips

Front Squats
30 second iso hold at bottomx2 (streching hip flexors)
barx3
50kgx3
70kgx3
80kgx3
90kgx3
100kgx3
110kgx3

Deadlifts
145x8
185x8
225x8

Great hip extension and glute contraction Weight moves up next workout


Upper body Lances time efficient upper body routine
Bench
barx10
90lbsx5
115lbsx5
155lbsx6
155lbsx6
155lbsx4

Bodyweight row
x10
x6
x4

Pushups
x15
x10

Curls
25lbsx8
25lbsx8
Focus on contraction
Great workout overall
120kg on the front squat is mine next workout
as well as 255lbsx8 on the deadlift




Ryno2892

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Re: Man on Fire 2.0
« Reply #2 on: February 04, 2013, 02:18:15 am »
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Looks like a good routine, where did you get it from?

Are you squatting and deadlifting on the same day?

btw are the deadlifts in lbs of KG's?? haha

Train hard  :ibsquatting:

dunkingfreak

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Feb.4th/13
« Reply #3 on: February 04, 2013, 05:56:02 pm »
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Deadlifts are in Lbs lol
Program is based off what our strength and conditioning coach at the university gave the basketball team plus a few tweaks of my own.

Feb.4th/13
9:45pm-4:40am sleep time
Get up do abs get packed for school
5:50am
Set up shooting machine
Warm up
6:00am
Dribble sprints full court
(Good nice and explosive and tight, I need to push it on the endurance front a little more though).
Stationary Dribbling
6:40am
Shooting 200 makes
50 stationary mid-range
50 threes college line
50 rip and go pull-ups
50 threes college line
Focus on following through all the way on shot and keeping ball straight
7:30am Done!
Good workout


9:40 am
1-1 decent baller
won 4 games in a row finished last game
with a dunk... I dribbled two time into my dunk through... need to be able to pump fake three one dribble and dunk.. in time
10:10am
Skipped 5-6 mins tired at this point was about to workout but then the strength and conditioning coach started talking to me.


Our strength and conditioning coach was a really good university player as well he played pro in austrailia a couple years so he can ball. He asked if I had any free time. I said yes. We went down to the court and we started working on my midrange game... he gave some tips on what to work on when practising and how to structure my individual practice better

Key points
-Master mid-range game, pull ups floaters the 5-10 foot range as well as pullups further back, basically be a threat from wherever you are on the court.
-make the game easier. It is easier to hit a 8 foot jumper then it is to hit a contested layup against a 6,8 guy
-by being able to knock down the 8 foot jumper consistantly, the big man starts to need to help this is when you dump it to your post player down low ceiling.
-be efficent in your moves have three go to moves master them (cross-over, in and out, through the legs cross-over are what i'll be working on)
-By doing these things you make yourself triple threat (three point line, mid-range game and slasher)  and your man has to guard you everywhere
-Short intense workouts try to keep to 1 hour
-Quality over quantity is the key you must practice 100% effort if this can't be maintained then rest up until it can

All in all the advice was great, I am going to apply it tommorow moring.

Decided to move the workout to wednesday when I'll do full-body again

12:00-1:00pm Yoga
Really opened up my hips, right side is a little tighter than left need to make sure I get that figured out.

All in all good workout day going get a lot of food in me right now.

Each end of the day post will be concluded with a quote of the day

-The greatest tradegy of life is not that people set their sights too high and fail to achieve their goals, its that they set their sights too low and do.- Michaelangelo

dunkingfreak

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Re: Man on Fire 2.0
« Reply #4 on: February 10, 2013, 01:48:17 am »
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Tuesday, Wednesday, Thursday were nothing to write home about
Feb.8th/12
100 shots up
Then a game lost by 20 Versus UBC ( played 4 mins shot 1 three rattled out)

Feb.9th/12
Conditioning/ Shooting 8-9am
3/10 60's (10 lengths of the court in 60 seconds)
60 seconds rest in between
Averaged 57 seconds
3/5 30's (5 lengths of the court in 30 seconds)
averaged 30 seconds
3/3 15's (e lengths of the court in 15 seconds)

Rest 3-4 mins
5-8 footish jumpers
10 total each side 5 left 5 right from wing
20 Total
Shooting machine
100 made shots
50 stationary mid range
50 stationary threes

Did this in about 45 mins
Recovered pretty fast cardio wise after

Shoot around with team 2-3pm
-some light shooting drills
-skipped for 10 mins after calves are sore.

Game 8:00pm
Felt so-so in warm-ups putting 1 handers+2 handers down off 1 foot
-going to work on two foot approach tomorrow
-Lost game by 30 did not get in today (I am a first year player so on a team filled with seniors to put it into perspective a bit, I'll talk about my basketball stories a little more so you guys can gain some insight

Going to bed now

"Being realistic is the fastest way to mediocrity." -Will Smith

fast does lie

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Re: Man on Fire 2.0
« Reply #5 on: February 10, 2013, 02:11:08 am »
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excellent journal sir.  all my strength training right now is geared towards basketball, although i have been on the court just a handful of times in the last year.  when you say UBC, are you talking about university of british columbia?

33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

dunkingfreak

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Re: Man on Fire 2.0
« Reply #6 on: February 12, 2013, 07:37:54 pm »
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yes it was the University of British Columbia we were playing. I go to the small school University of Northern British Columbia

Feb.10th/13 Sunday
1-3 Pickup ball
decent competition
(still say I was the best their but was going against another guy who was close)
Recap:
Threes were a little off when we played full prob was about 3/10, but midrange and layups were good. Had a left had layup where I ripped it from the three point line and layed in it in like .1 seconds... it felt like it at least lol. I was up there too bet I could have dunked it off my right foot (I have mutiple times practicing layups)! Overall good performance. Shoot felt good just need to remember to relax

Feb 11th/13 Monday

12-1pm Practice wit team
1-2pm Yoga with team
-really helped open hip flexors


5-6pm Upper body
hang cleans
barx3
95lbsx3
115lbsx3
135lbsx3
155lbsx3

Overhead press
115lbsx8
115lbsx5
115lbsx5

Pullups
8
4
3

Pushups chest to ground
15
12
10

Good day on the lighter side

"A man who stands for nothing will fall for anything." - Malcom X









fast does lie

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Re: Man on Fire 2.0
« Reply #7 on: February 14, 2013, 05:56:16 pm »
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What kind of tweaks did you add to your strength and conditioning coaches' program?  I was curious to see what the program looks like.  Also, are atg front squats or back squats better for the knees?
« Last Edit: February 14, 2013, 05:58:53 pm by UAcompression »
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

dunkingfreak

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Re: Man on Fire 2.0
« Reply #8 on: February 15, 2013, 12:01:36 pm »
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UAcompression the tweaks I made our irrelevant since their specific to my weaknesses. Front squats if you need stronger quads back squats if you need more balanced development of your leg musculature, I can really say which one is better for the knees that is specific to the person

Feb.12th/13
6-7am
Full court dribbling
stationary dribbling
7:20-8:00
Visualization

9-11
Practice

Feb.13/13
Really tired today decided to just practice

Practice 6-7:30 pm

Feb.14th/13
1-2pm
200 made shots (shooting machine)
50 rip pull ups alternating direction
50 pump fake three into mid range jump shot alternating direction
100 made threes

"I rather die than be average." Me

dunkingfreak

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Re: Man on Fire 2.0
« Reply #9 on: February 16, 2013, 03:05:14 am »
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Feb.15th/13
9:30-10:30am
ball handling plus finishes at the rim


2:00-3:15pm workout
Hit 50 jumpers with teammate and then did a individual workout with coach and a new "recruit,"
Workout was good mid-range J's off screens and then threes off screens, after that did some finishing and then played one-one kings court with my teammate, me and the recruit
I won both games pretty easily beating the recruit pretty badly. Recruit seemed like a good guy but I won both kings court the first one very easily the second one was tougher but still won
Pretty happy with my self was hitting threes and getting to the hoop at will, now I just need to start hitting mid-range jumpers while playing 1-1 and I'll be unstoppable muahhahahah lol

8-9:30pm game
Another loss. It is so frustrating sitting on the bench and not being able to do anything, o well my time will come but not at my current school I am transferring next year to a different school, I don't know which one yet but I need a place where I can get a opportunity to play, if I have to go to a weak team so be it.

I really deserve to play and the team I feel like has definitely underachieved due to the coaching but their is nothing I can do about. I have been pissed at the coach so many times throughout the year (talked to the coach a few times too) and I am still angry but here is thing... It doesn't matter me being angry at the coach is actually a waste of energy and a waste of time, because it isn't going to change anything, the coach has been here for 3 years and things are still the same even with the senior guys begging for changes, so I can remained pissed of at the injustice of my situation or I can let it fuel my training, the doubt that coach had in me the lack of respect for the hard work put in. 

What I need to do is focus on what I want and that is starting position on a good CIS school, will it happen right away no but I will achieve that goal and I will show the world, the doubters, anybody who has ever hated on a kid with a dream that the underdog can rise above the critics, naysayer, doubters and dominate.


10-10:40pm
200 makes
50 mid range
100 regular threes
50 deep threes (international line)



"If you keep on doing what you've always done you will keep on being what you've always been."-The Samaritan.



dunkingfreak

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Re: Man on Fire 2.0
« Reply #10 on: February 17, 2013, 02:06:41 am »
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7:20-8:50am
Full Court ball handling sprints
200 made shots
50 rip and go pull ups
150 threes

2-3:30pm
Shoot around
3-on-3 with recruit went pretty good, wasn't as dominant as yesterday but hit some pull ups lay ups and threes
Need to keep working on mid-range game and get tighter on my moves, get past my man and then straight line to the hoop

8-10 Game
-Finished the season of with a win so that was good
-My bro finished his last year of eligibility and is graduating along with three other players (yes we play on the same team, pretty cool eh)
-Now it is time for me to take my game to next level


"Don't ever let someone tell you can't do something, not even me. You got a dream you got to protect it. People can't do something themselves they want to tell you can't do it. You want something go get it. period." Pursuit of Happiness



dunkingfreak

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Re: Man on Fire 2.0
« Reply #11 on: February 23, 2013, 12:02:32 am »
+1
Feb.22nd/13
5:30am-7:00am
Finishes
attack garbage cone from wing
Rips to the hoop
100 made shots
50 made range stationary
50 threes

7-8:30am
Prehab/Rehab (more detail later short on time
8:30-9:00am
Visualization

1:30-2:15pm
1-1 with senior on the team last all game I think we played 9 but played good defense usually I'm good for 1 out of every three but he was on fire today hitting absolutely everything
2:15-3:30
Upper body
push press worked up to
135x3

Pullups
10
7
4

Pushups (chest to ground)
15
10
8

Bicep curls
25lbsx8
25lbsx8
Focused on contraction

abs really focusing on transverse abdominals
I am interested in Adarqui Max effort back squat 20 reps thing might do this as a finisher next leg workout we'll see


Short post couldn't put much detail today (gotta go to bed and kill the next workout its conditioning and I am going to go HAM I ain't fucking scared those lines better find somewhere to hide lol)

Our deepest fear is not that we are inadequate,
but that we are powerful beyond measure.

It is our light, not our darkness, that frightens us.
We ask ourselves, Who am I to be brilliant,
gorgeous, handsome, talented and fabulous?

Actually, who are you not to be?
You are a child of God.

Your playing small does not serve the world.
There is nothing enlightened about shrinking
so that other people won't feel insecure around you.

We were born to make manifest the glory of God within us.
It is not just in some; it is in everyone.

And, as we let our own light shine, we consciously give
other people permission to do the same.

As we are liberated from our fear,
our presence automatically liberates others.

Marianne Williamson

fast does lie

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Re: Man on Fire 2.0
« Reply #12 on: February 23, 2013, 10:27:47 pm »
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Have u seen Micah Lancaster's YouTube channel.  It's got some great off season training techniques.  That sucks with the situation with your playing time. You just have to let it fuel your motivation
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

dunkingfreak

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Re: Man on Fire 2.0
« Reply #13 on: February 23, 2013, 11:40:47 pm »
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Have u seen Micah Lancaster's YouTube channel.  It's got some great off season training techniques.  That sucks with the situation with your playing time. You just have to let it fuel your motivation

I have seen Micah Lancaster's Youtube channel but I should go back and pick up some new things. Thanks for the reminder


No doubt I have... the thing with the playing time though it is kind of expected at the moment being a rookie in the CIS (Canadian inter-university sports leaugue) but at the same time I felt like I was good enough to contribute. The main issue is with the coach I just don't like how we play that much... execution, execution, execution their isn't really any freedom and I am more of a player that thrives in transition and open offences. I have many more issues such as lack of leadership, player development lol I could go on... but I don't think it is the right program for me to develop to my fullest potential.I love my teammates but at some point that isn't enough for me, I know I deserve better and I am going to go get it

dunkingfreak

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Re: Man on Fire 2.0
« Reply #14 on: February 24, 2013, 12:13:19 am »
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Feb.21st/13
Just wanted to record my leg workout cause I killed it!

Power clean practice (glenn pendlay videos


Front squats
barx3
50kgx3
80kgx3
90kgx3
100kgx3
110kgx3
120kgx3
130kgx1 wanted x3 but feel forward abs tired from all stimulaton

RDl's
70kg 3x8

good glute contraction

Feb.23rd/13
7-7:40am
Conditioning.
As soon as I wake up the weakness in my is trying to talk me out of it
saying things like man you've killed it this week you've done a lot of work just take a break
just go back to bed you don't want to hurt yourself
Things like that but you know what I said...

I am a champion therefor I will train like a champion

So I started it.. it encompassed

half court sprint back end line sprint back x3 30 seconds rest in-between sets
-first couple I was like o fuck legs still sore from front squat PB
1 min break
 suicides x3 30 seconds completion (cept for 1) 30 second break
-wanted to give up on these but told myself just one at a time baby lol
suicides x3 37 seconds completion with backpedal on way back
-started to get in the groove this ain't so bad
-even though lactic acid was eating at my legs at this point

60 second side lines goal 17 sideline touches
14 (pushed but not hard enough)
16 (ahhh so close just needed to push a little harder)
3-5 min rest
40 jump shots
5-8 foot mid range banks from wings

Tired at this point did
8-8:40 Prehab
You don't want to know its pretty lame
8:40-9:20 Visualization
Visualized becoming a defensive stopper
(need to keep doing this and practice defensive more so my I can visualize better)

4-6:40
Made 100 threes
Full court defensive against Joe (senior guard sick shooter+ overall player)
practiced sliding while he worked on ball handling
50% one to one end 100% to the next end
focused on trying to turn keep in front without fouling
-overall pretty Dec but defensive needs to be a focus
did this about 5 times there and back

Full court scrimmage
at this point I was like ahh I just wanna go home... at least the weakness was
Strong part of me was like lets get better homie
Played well was guarding Jose tried to pick up full court for most of the time but missed about 60% due to fatigue
Hit prob 8-9 threes a couple jump shots and some layups and one dunk and one kinda dunk both of one foot  ;D
Need to focus on forcing Joe into his lesser strengths.. driving to the rim more often so he doesn`t rain threes on me even with me in his face
I also just need to have fun I take this training and basketball shit to seriously. I love this game and the hard work dedication and confidence will prepare to tackle the challenges presented in this journey

Need to keep being aggressive and confident, overall the shooting practice is paying off and I am hitting a lot more shots just after a week of going everyday. Keep it up

Key points of today
-We can push our self's further then we think possible
-Visualization is great
-My abs our little bitches know when I strengthen the ab/hip flexor complex I will be jumping 3-4 inches higher
-keep shooting with confidence
-relax and just flow man you love this game.
-When I am in the full court and I see a lane dunk that shit




A man doesn't have values until he is tested- me






« Last Edit: February 24, 2013, 12:34:56 am by dunkingfreak »