Author Topic: Mission to Increase Explosiveness  (Read 33287 times)

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Mutumbo000

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Mission to Increase Explosiveness
« on: October 19, 2011, 10:21:23 pm »
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Hey i'm a white 21 year old and i've made it a goal of mine to be able to dunk a full sized basketball on a 10' ring off the dribble (don't have the coordination to lob). - THIS GOAL IS NOW COMPLETE. GOAL COMPLETED 26/6/2012!

AGE: 21

HEIGHT: 5'11 (180cm) Reach 7'10
WINGSPAN- 6'3
HEEL TO HIP JOINT- 3'3 (39 inches).

WEIGHT: 180lbs (82kg)

SLEEP SCHEDULE:  Usually 8 hours.

BODY TYPE: Ecto. Long limbs, short torso. Top heavy don't carry much mass on legs at all.

GOALS:
Standing Vert- 30
Running vert- 35+
10% bf
10.5 100m FAT
4.4 40 yard
Dunk basketball- COMPLETED

This goal (dream) is pretty lofty but I'd like to play 7s rugby for Australia. At the very least I want to relocate to QLD or NSW and play either QLD cup or NSW cup rugby, which is like semi professional standard.


CURRENT ABILITY:
Standing Vert- 29
Running Vert- 34
14% bf
11.25 100m FAT
40 yard?

INJURY HISTORY:
Double fractured left ankle when i was 11. Numerous ankle sprains but they don't really have much affect. Broke my left arm when i was 14. Had achilles tendonitis when i was 14 but since than have never had any problems with my achilles. Suffered from shin splints when i was 18 because my rugby coach told me to bulk up so i put on 11kg in a few months. Naturally my body doesn't like carrying weight. If i set my mind to bulking i can do it but I feel soo much better when i'm light. No longer have any problems with shin splints because my body eventually got used to carrying the weight.

TRAINING HISTORY & ACHIEVEMENTS:
Used to play basketball. Did little athletics as well when i was a kid. Started playing rugby at 18. Train 2x a week and play 1x a week. Represented rugby at state level. Fastest kid in primary school and high school at like every school i went to haha.

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:
Never lifted weights before just exercised by playing sport. I'm making progress through low volume training though so until that stalls I'm just going to keep doing what i'm doing.

BRIEF OVERVIEW OF CURRENT DIET:
Junk food like 7 days a week lol. I don't drink soda though (unless it's with a fast food meal).
Typical day=
breakfast- coco pops
lunch- protein shake
dinner- fast food
drink about 2 litres of water a day.
*I've addressed diet though and have started replacing fast food with chicken and kangaroo meat. Also including more vegetables in my diet.

IMPORTANT ACTIVITIES:
Nothing just uni/work but it's easy to train around.

Current Lifts-

Front Squat- 253lbs
Bench- 264lbs
Back Squat- 303lbs
Deadlift- 490lbs

PL total- 1057lbs

2012 Season Tries- 8







« Last Edit: October 09, 2012, 09:04:46 am by Mutumbo000 »
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

TKXII

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Re: Mission To Dunk
« Reply #1 on: October 19, 2011, 10:55:07 pm »
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welcome to the club man. Nice front squat stats, tryin to get mine up there.
"Performance during stretch-shortening cycle exercise is influenced by the visco-elastic properties of the muscle-tendon units. During stretching of an activated muscle, mechanical energy is absorbed in the tendon structures (tendon and aponeurosis) and this energy can subsequently be re-utilized if shortening of the muscle immediately follows the stretching. According to Biscotti (2000), 72% of the elastic energy restitution action comes from tendons, 28% - from contractile elements of muscles.

http://www.verkhoshansky.com/Portals/0/Presentations/Shock%20Method%20Plyometrics.pdf

Mutumbo000

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Re: Mission To Dunk
« Reply #2 on: October 20, 2011, 06:44:43 am »
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Training 20/10/2011

Squats-
135x3
175x3
200x3
220x3
230x3
Static Hold 285 15 seconds
245x2

Close Grip Bench-
barx12
90x8
110x8
135x8

Skips- 1725
Treadmill 19km/h- 1:45 minutes
I did some jumping as well all single leg today. About 20 jumps all up but they weren't good. As youse can see my vert sucks.
« Last Edit: May 15, 2012, 03:19:07 am by Mutumbo000 »
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: Mission To Dunk
« Reply #3 on: October 20, 2011, 06:47:55 am »
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welcome to the club man. Nice front squat stats, tryin to get mine up there.

Thanks man. Front squats are pretty cool i want to get mine higher as well.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: Mission To Dunk
« Reply #4 on: October 21, 2011, 04:19:19 pm »
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21/10/2011

Sprints
50m- 5x
100m- 1

Front Squats-

110x3
155x3
200x3
210x3

Deadlift-

135x6
225x6
315x3
330x3

Treadmill- 19.5km/h 1:30

I got a pair of Jordan's today so i went out and played basketball from like 6pm til midnight.
Another goal of mine is to clean up my diet because i eat takeaway literally every single day. E.g today i was out all day so i ate KFC for lunch than went with the boyz to Micky Ds after we finished playing ball. I'll just try and take diet 1 day at a time but i know i can defs improve my body composition if i just focus on eating healthy.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: Mission To Dunk
« Reply #5 on: October 24, 2011, 07:23:52 pm »
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24/10/2011

Powerclean-

90x3
135x3
165x3x2

Jerk-

90x3
120x3
145x1

Front Squat-

90x5
140x5
180x5
190x5
205x2
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: Mission To Dunk
« Reply #6 on: October 25, 2011, 07:49:52 am »
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25/10/2011

Squats-

135x3
175x3
205x3
225x3
235x3
Static Hold 290lbs 20 seconds
250x1
135x10

Close Grip Bench-

barx10
105x8
125x8
145x8

Curls and hammer curls.
Skips- 900
Treadmill- 19.5km/h- 1:35

20 SVJ- measured 21 inches (1 inch PR ;D)
10 RVJ off 1 foot- measured 29.5 inches (1.5 inch PR ;D)

Bodyweight- 175lbs


"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: Mission To Dunk
« Reply #7 on: December 07, 2011, 02:04:59 am »
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Not sure wtf happened to my journal most of it got deleted or sum shit.

Anyway-

Deadlift-

60kgx3
100kgx3
140kgx3
160kgx3
180kgx3

BB Curl-

barx10
30kgx6
45kgx3

Close Grip Bench-

75kgx4

Bench-

95kgx2
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: Mission To Dunk
« Reply #8 on: December 09, 2011, 06:06:43 am »
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Close Grip Bench-

barx10
40kgx8
50kgx8
60kgx8
70kgx8
77.5kgx4

Pullups-

bwx9
bwx9
bwx8

Done bout 30-40 dunks on 9'8 ring. I'm getting a lot more consistent now more and more of them are going in smoother. Hopefully i'll land my first dunk on a 10' soon.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: Mission To Dunk
« Reply #9 on: December 11, 2011, 10:13:15 pm »
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Had a dunk session on 9'8 rim. Done dozens of dunks i'm getting smoother and smoother on 9'8. Than i headed to the city courts and played some pick up. These asian dudes had a small sized ball like womans size so i attempted to dunk it on the 10' rims. After 3 attempts i got it ;D Gonna be dunking with a full sized ball soon. It's funny i aint even got stronger or nothing all i done is lost bodyweight haha. Down from like 83kg to 75kg coz i just been living off KFC once a day shiit.

After that i hit up the gym.

Bench

barx10
60kgx10
70kgx8
80kgx6
90kgx4
97.5kgx2

Front Squat

50kgx7
60kgx6
70kgx5
80kgx4
90kgx3

Pullups- bwdx9x3
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

entropy

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Re: Mission To Dunk
« Reply #10 on: December 11, 2011, 10:18:02 pm »
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Gonna be dunking with a full sized ball soon. It's funny i aint even got stronger or nothing all i done is lost bodyweight haha. Down from like 83kg to 75kg

Sounds good! What's your bodyfat atm?
Goals: Cutting to 6-8% bodyfat

Mutumbo000

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Re: Mission To Dunk
« Reply #11 on: December 12, 2011, 02:18:42 pm »
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My bodyfat is pretty high. Probably 13-15% because of poor diet and a fairly sedentary lifestyle. 
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: Mission To Dunk
« Reply #12 on: December 12, 2011, 06:19:05 pm »
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Powerclean-

60kgx3
65kgx3
70kgx3
75kgx1
80kgx1
85kgx1
65kgx6

Rows-

40kgx10
60kgx9
80kgx8
90kgx7

Pullups-
bwx10
bwx9x2

Gona go to the courts later on and play some ball/do some jumps.
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: Mission To Dunk
« Reply #13 on: December 13, 2011, 07:26:03 pm »
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Squat-

60kgx3
80kgx3
90kgx3
100kgx3
110kgx3
Static Hold 150kg 35 seconds
120kgx1

Pullups-

bwx10x2
bwx9

BW= 76kg
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...

Mutumbo000

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Re: Mission To Dunk
« Reply #14 on: December 15, 2011, 01:41:16 am »
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Close Grip Bench-

barx10
42.5kgx10
52.5kgx8
62.5kgx8
72.5kgx4
80kgx3

DB Bench-

20kgx10
25kg10
30kgx5
37.5kgx5

Deadlift-

60kgx3
100kgx3
140kgx3
165kgx3
185kgx3

Powerclean- 65kgx7
Pullups- 10
BB Curl- 47.5kgx2
"IMO, It didn't happen if it's not on vid/official"- adarqui

It's easier to keep up than it is to catch up...