Author Topic: nj24bball's training  (Read 13182 times)

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nj24bball

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nj24bball's training
« on: June 19, 2012, 08:23:54 pm »
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Decided to start keeping track of my training again. I had been doing this last fall, but then the site crashed and I lost all my posts. I wasn't motivated at the time to continue to post on here so I stopped. But hopefully now I'll stay on top of posting all my workouts in here. Right now, the plan is to play college basketball for my school coming up this year, so I'm hoping that will work out!
Here's some info about where I'm at right now in my training:
Age: 19
Height: 5'10
Weight: 162 lbs
Reach: 7'9
Standing Vertical: 30 inches
Running Vertical: 38-39 inches
Max Squat: 300 lbs (this was before I developed patellar tendonitis)
Max Bench: 155 lbs 160 lbs
Injuries: Patellar tendonitis, lingering ankle injuries, and minor shoulder pain that is virtually nonexistent now.
Due to the patellar tendonitis, I haven't been able to squat for a while. I have started rehabbing my knee, so when the pain begins to subside I'll finally be able to begin squatting again.

Here is the training I did on Monday:

Basketball training for 40 minutes.

Dumbbell bench:
1 set of 10 (30 lbs)
2 sets of 10 (40 lbs)

Dips:
3 sets of 20

Pullups:
2 sets of 6
1 set of 4

Knee rehab

Barbell bench:
1 set of 10 (115 lbs)


Food consumed on Monday (in the order I ate it):
2 pieces of whole grain bread with pb and j
An apple
A small bowl of Kraft Mac n' cheese
8 pea pods
A Sobe life water
A banana with peanut butter
A plate of spaghetti with pasta sauce, 4 meatballs, a side of green beans, and 2 pieces of texas toast
A small ball of chocolate chip cookie dough
A large bowl of Honey Bunches of Oats with raisins, with 1% milk
A handful of pretzels


Today

I didn't really have time to train due to a busy schedule. However, while I was training kids at my high school I managed to squeeze in a few sets of pull ups during their break time.

Pullups:
5 sets of 7
I probably had 10 or 15 minutes of break between each set.

Food consumed today (up to this point):
A large bowl of Honey Bunches of Oats with Raisins, with 1% milk
A plate of spaghetti with pasta sauce
A banana
7 strawberries
A burrito with pork, rice, beans, and cheese
A small ball of chocolate chip cookie dough
A large bowl of cracklin oat bran with skim milk
A banana
« Last Edit: July 08, 2012, 09:54:33 pm by nj24bball »
Philippians 4:13  I can do all things through him who strengthens me.

nj24bball

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Re: nj24bball's training
« Reply #1 on: June 20, 2012, 05:35:44 pm »
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Went over to the gym for a while to shoot around and lift today.

I shot around for 35 minutes, working on pull up jumpers, making a quick first step to the hoop, and driving to the basket using different moves to get around the defender. After shooting, I ran 5 down and back on the court. Once I finished that I stretched for 5 or 10 minutes, then headed to the weight room.

Workout:

Bench Press
1 set of 10 (45 lbs)
1 set of 6 (95 lbs)
3 sets of 5,4,4 (135 lbs)
1 set of 12 (95 lbs)

Hammer Curls
2 sets of 12 each arm (25 lbs dumbbells)
2 sets of 10 each arm (30 lbs dumbbells)

Knee rehab
2 sets of 20 each leg

Twist and Punch holding a 25 lbs plate
2 sets of 12 each way



Also here are a few videos of some of the dunks I have got down:
http://www.youtube.com/watch?v=xxmXvwL0uqg&feature=plcp
http://www.youtube.com/watch?v=M3oeoe1jTUk&feature=channel&list=UL
Philippians 4:13  I can do all things through him who strengthens me.

Rix

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Re: nj24bball's training
« Reply #2 on: June 21, 2012, 07:33:52 am »
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Sweet dunks man. I'm hoping to land a reverse and maybe a two-hander soon.

You also have some damn long arms like me. I'm a bit taller at just under 6'2" with ~8'1" standing reach. Proportionately your arms are even a little bit longer than mine. It's pretty nice right? You really notice it when going for steals, blocking shots and going for dunks...pretty much all aspects of balling.

Oddly enough I also have patellar tendinitis which is preventing me from squatting and right shoulder issues which have cleared up quite nicely recently.

My vert is shit compared to yours though. I'm only at an estimated/unmeasured 32-33" running.

nj24bball

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Re: nj24bball's training
« Reply #3 on: June 21, 2012, 09:51:10 pm »
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Sweet dunks man. I'm hoping to land a reverse and maybe a two-hander soon.

You also have some damn long arms like me. I'm a bit taller at just under 6'2" with ~8'1" standing reach. Proportionately your arms are even a little bit longer than mine. It's pretty nice right? You really notice it when going for steals, blocking shots and going for dunks...pretty much all aspects of balling.

Oddly enough I also have patellar tendinitis which is preventing me from squatting and right shoulder issues which have cleared up quite nicely recently.

My vert is shit compared to yours though. I'm only at an estimated/unmeasured 32-33" running.

Thanks man!
Good luck on landing the reverse and the two-hander. You'll have to get those on video when you get them down.

Ya, I have pretty long arms. My reach might be more than 7'9 actually. I haven't really measured it in a while. But ya, it's definitely nice having long arms.

That's a bummer about having patellar tendonitis. What have you been doing to try to rehab it?

You'll get your vert up there. Just keep training hard.
Philippians 4:13  I can do all things through him who strengthens me.

nj24bball

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Re: nj24bball's training
« Reply #4 on: June 21, 2012, 09:56:20 pm »
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Didn't do any lifting today, but I did get over to my old high school and play some open gym ball with some people there. It felt great to be running up and down the court and actually playing a game, as opposed to just shooting around by myself.
I was playing pretty well tonight. On defense, I shut down a kid, a few years older than me, who could have probably played d2 ball if he would have gone to college. And on offense I was basically getting my shot whenever I wanted, which was pretty nice. So overall, I was happy with how I played tonight.

I plan on lifting tomorrow, so I'll have my workout posted on here sometime tomorrow night.
Philippians 4:13  I can do all things through him who strengthens me.

Rix

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Re: nj24bball's training
« Reply #5 on: June 22, 2012, 06:31:28 am »
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Thanks man!
Good luck on landing the reverse and the two-hander. You'll have to get those on video when you get them down.

Ya, I have pretty long arms. My reach might be more than 7'9 actually. I haven't really measured it in a while. But ya, it's definitely nice having long arms.

That's a bummer about having patellar tendonitis. What have you been doing to try to rehab it?

You'll get your vert up there. Just keep training hard.

Yeah if I can land either of those dunks I'll get a vid up. I've actually wanted to post a vid with a few dunks for a while just somehow never got around to it.

It's been bugging me for a long time actually (~18 months). Over the past few months I've been getting deep tissue massages to relieve chronic tightness in most of my body as well as consistently either foam rolling or stretching every day. On top of that I'm working on strengthening/activating my weak areas: p-chain in general but mainly glutes as well as my VMOs.
Progress has been slow but I'm seeing results. As soon as I strike more of a balance between my relatively strong lateral quads and my VMOs/glutes then I will get back to squatting. The rehab exercises (started only about 1-2 months ago) are proving to be very beneficial (as expected...).
A real big motivator is that I didn't actually lose any inches on my vert since I stopped lifting. I guess recruiting muscles I wasn't using previously is balancing out te strength loss. As soon as I can lift pain free though it will be awesome. I think I'll make some sick gains but for now I have to stay patient and don't come back too soon.

nj24bball

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Re: nj24bball's training
« Reply #6 on: June 22, 2012, 02:19:26 pm »
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After I got done working I did my lifting session for the day.

Workout:

Bench Press
1 set of 10 (45lbs)
1 set of 6 (95 lbs)
3 sets of 6,5,4 (135 lbs) 2 more reps than last workout
1 set of 12 (95 lbs)

Hammer Curls
2 sets of 12 each arm (25 lbs dumbbels)
2 sets of 13,12 each arm (30 lbs dumbbells)

Shoulder Press
1 set of 10 (20 lbs dumbbells)
2 sets of 10 (25 lbs dumbbells) Didn't want to push it too much because my shoulders have been bugging me a little bit.

Twist and punch holding a 25 lbs plate
2 sets of 12 each way

Abs

Weighted twists
3 sets of 50 holding a 10 lbs weight


Overall it was a good workout. I'm looking forward to doing this workout again so I can improve my bench press.
Philippians 4:13  I can do all things through him who strengthens me.

nj24bball

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Re: nj24bball's training
« Reply #7 on: June 23, 2012, 02:03:49 pm »
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Went over to the gym with my brother and shot around for a while. Then we headed off to the weight room for a little bit.

Workout:

Pull-ups
3 sets of 10,9,6

Tricep extensions
3 sets of 12,12,15 (4 bars)

Bent over rows
2 sets of 12 each arm (40 lbs dumbbell)

Abs

Flutter kicks
2 sets of :30 sec
Philippians 4:13  I can do all things through him who strengthens me.

nj24bball

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Re: nj24bball's training
« Reply #8 on: June 26, 2012, 02:43:00 pm »
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I wasn't able to work out yesterday because I was playing in a golf meet all day with my brother and two of our friends. But I got in a workout today.
I shot around for a half hour or so, and then i headed to the weight room to work out.

Workout:

Bench Press
1 set of 10 (45 lbs)
1 set of 6 (95 lbs)
3 sets of 7,5,5 (135 lbs) 2 reps better than last workout
1 set of 12 (95 lbs)

Hammer Curls
4 sets of 12, 12, 15, 15 with 25 lbs dumbbells

Knee rehab

Incline sit-ups
3 sets of 20
Philippians 4:13  I can do all things through him who strengthens me.

nj24bball

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Re: nj24bball's training
« Reply #9 on: June 27, 2012, 11:13:27 pm »
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Got my workout in tonight. I never feel my best when I work out late at night, so my numbers probably would have been a little better if it was during the day. But it was still a good workout.

Workout:

Pull-ups
3 sets of 12,7,6 same amount of reps as last workout

Triceps extension
3 sets of 12, 15, 12 (4 bars on the triceps machine)

Seated rows
3 sets of 8, 10, 10 (9 bars on the row machine

Abs
V-ups
3 sets of 50, 40, 40
Philippians 4:13  I can do all things through him who strengthens me.

nj24bball

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Re: nj24bball's training
« Reply #10 on: June 28, 2012, 09:05:41 pm »
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I shot around for a half hour at the gym today, then I decided to do a little conditioning workout.

5 in :50
10 free throws (8/10)
5 in :50
10 free throws (8/10
Figure 8 around the court for 3 minutes

I plan on doing a conditioning workout 3 times a week get into better shape. Each week I'll up the the number of down and backs I do, or the time I do the figure 8's for.

Chest and Biceps workout tomorrow.
Philippians 4:13  I can do all things through him who strengthens me.

nj24bball

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Re: nj24bball's training
« Reply #11 on: June 29, 2012, 06:58:36 pm »
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Went to the gym and played some 21 with a few kids, then I shot around by myself for 25 minutes. After shooting I went to the weight room to do my workout. While I was working out, I got a call from work saying they needed me to come in, so I was only able to do 1 thing in my workout.

Bench Press
1 sets of 10 (45 lbs)
1 set of 6 (95 lbs)
3 sets of 8,6,6 (135 lbs) 3 more reps than last workout
1 set of 12 (95 lbs)

Once I am able to do 25 reps in 3 sets with 135, I'll move the weight up to either 140 or 145 and go until I can get 25 reps with that weight.
Philippians 4:13  I can do all things through him who strengthens me.

nj24bball

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Re: nj24bball's training
« Reply #12 on: July 02, 2012, 06:16:38 pm »
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I'm not going to have access to a gym or weight room at all this week due to being up at my cabin for the 4th of July. However, there are still a few things I'll be able to do while I'm here to workout.
Today I shot around at a park for a half hour and then went back to my cabin and swam in the lake nonstop for 10 min.
Philippians 4:13  I can do all things through him who strengthens me.

nj24bball

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Re: nj24bball's training
« Reply #13 on: July 03, 2012, 04:45:42 pm »
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This morning I went out on the lake on our stand up paddle board for 15 minutes or so. It gives your arms and shoulders a pretty good workout, so I'll definitely be going out on that a lot more. I also went to the park again today and shot in the 100 degree heat for about 25-30 minutes. Got a few lobs dunks down throwing it off the backboard. Then I came back and went for a little swim in the lake. There's nothing better than jumping in a lake after you've been burning up in the hot weather!
Philippians 4:13  I can do all things through him who strengthens me.

nj24bball

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Re: nj24bball's training
« Reply #14 on: July 03, 2012, 10:46:15 pm »
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Decided to go back to the park and shoot around again tonight, so I went over there for another 25 minutes. Then I came back and felt motivated to go for a run. I only went out for a mile run because it was so hot, but I decided to time myself and see how fast I could run a mile. Came in with a time of 5:20   :personal-record:
Two years ago I was taking part in an evaluation for football and I ran a 5:25 mile, and that was right after I got done competing in a triathlon. So seeing as I beat that time when I'm not even in the greatest shape, I believe I could definitely get my mile time down pretty low. Right now, I'm thinking of running 1 mile more often and seeing how far I can get my time down.
« Last Edit: July 03, 2012, 10:50:24 pm by nj24bball »
Philippians 4:13  I can do all things through him who strengthens me.