Author Topic: nj24bball's training  (Read 13057 times)

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nj24bball

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Re: nj24bball's training
« Reply #15 on: July 07, 2012, 10:44:11 pm »
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Got back from being out at the lake. Did some swimming the past couple days, but that was about it. When I got back today I went outside and shot around for 20 minutes. Then I went out again to shoot a few hours later for about 20 minutes. Hopefully I'll be able to get over to the gym tomorrow and shoot and lift sometime in the afternoon.
Philippians 4:13  I can do all things through him who strengthens me.

nj24bball

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Re: nj24bball's training
« Reply #16 on: July 08, 2012, 09:53:26 pm »
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I went over to the gym tonight to shoot and workout. During my shooting session I worked on a stutter step pull-up jump shot, going to both my left and right side. Then my knee started hurting so I took it easy at the end. For some reason, my knees always hurt on my first day back if I had taken 3 or more days off. Once I begin running, jumping, planting, and cutting using max effort for a few days, the pain usually subsides.

Stretched after shooting.

After shooting, I went to the weight room to get in my workout.

Bench Press
1 set of 10 (45 lbs)
1 set of 6 (95 lbs)
1 set of 10 (135 lbs) I just barely needed help on the last one
1 set of 2 (155 lbs)  :personal-record:
Tried getting up 165 lbs, but I only got it up half way. I think I could have got it up if I didn't do the 2 reps with 155.
1 set of 5 (135 lbs)
1 set of 15 (95 lbs)

Hammer Curls
2 sets of 15 (25 lbs dumbbells)
2 sets of 15 (30 lbs dumbbells)

Incline Bench
1 set of 10 (45 lbs)
I just wanted to try out a set doing incline, because the last time I did incline I could't do it my shoulder was in so much pain.

1-leg squats
1 set of 6 each leg
Tried these out to see if they hurt my knees or not. Knees felt ok, but I didn't want to push it.

Then when I got home I decided to go out and run. The loop that I run by my house is 1.1 miles. I ran it in 7:00 minutes. I don't know how I could be a whole minute and 40 seconds slower when I'm only running .1 of a mile more. It felt like I was going a lot faster tonight than when I ran a few nights ago. So I guess I'll see how my times compare when I run this loop a few more times.
Philippians 4:13  I can do all things through him who strengthens me.

nj24bball

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Re: nj24bball's training
« Reply #17 on: July 09, 2012, 11:47:59 pm »
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Played some open gym ball at my old high school tonight. I played pretty well tonight. My defense was really on. The guy I was guarding played some college ball and was the second leading scorer in my high school's history, and I think I only let him score 3 times in 3 games. My shot was on the first game, and then the arc started getting really flat in the last two games, but I was still able to hit some shots and get to the hoop. In my second game though, my knee buckled pretty badly when I went up for a layup. Throughout that game and the third game it buckled a few more times on me. I wasn't able to extend it fully without it hurting after that, so I was in a good amount of pain throughout those two games. I had to keep playing though because otherwise they wouldn't have had an even number of guys to play.
Not sure how this injury is going to effect things going out from here. I'll have to play it by ear. Hopefully, it won't be too bad though.
I have to work all day tomorrow, so I probably won't be able to get my workout in.
Philippians 4:13  I can do all things through him who strengthens me.

nj24bball

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Re: nj24bball's training
« Reply #18 on: July 12, 2012, 01:43:14 pm »
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Got over to the gym today and worked out. Couldn't shoot around because there was volleyball going on in the gym.

Workout:

Squats
1 set of 10 (135 lbs)
1 set of 10 (155 lbs)
3 sets of 10 (175 lbs)
This was my first time squatting in probably 8-9 months, so I wanted to go easy. I hadn't been able to squat due to all my knee pain, but today squatting didn't really seem to bother them. So thats a good sign ;D My plan right now is to just start off squatting 1 time a week and see how that goes over with my knees.

Paused jumps
4 sets of 4

Pull-ups
3 sets of 10, 10, 6   1 more rep than last time doing pull-ups

Triceps extension
3 sets of 12, 12, 12 (5 bars)

Hang Snatches
3 sets of 5 (85 lbs)
This was only my second time doing these and I'm not sure if I'm doing them right, so I took a video of me doing them. I'll try to post the video later tonight.


Philippians 4:13  I can do all things through him who strengthens me.

nj24bball

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Re: nj24bball's training
« Reply #19 on: July 12, 2012, 10:18:54 pm »
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Scrimmaged tonight at my old high school. Played ok. I was scared to go full out because of my knee. The whole night it felt like it was on the verge of starting to hurt really bad, so I didn't want to do something stupid that would cause me to me in a ton of pain.
I'm going to work out tomorrow. I might add some lower body lifting if my knee feels ok.
Philippians 4:13  I can do all things through him who strengthens me.

nj24bball

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Re: nj24bball's training
« Reply #20 on: July 13, 2012, 06:09:04 pm »
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Shot around for a little while this morning, then went and did my workout.

Workout:

Bench Press
1 set of 10 (45 lbs)
1 set of 6 (95 lbs)
3 sets of 9,7,6 (135 lbs) 2 more reps than last time
1 set of 12 (95 lbs)

Hammer Curls
2 sets of 12 (25 lbs dumbbells)
2 sets of 6 (40 lbs dumbbells)

Front Shoulder Raises
3 sets of 10 (5 lbs)

Lateral Shoulder Raises
3 sets of 10 (5 lbs)

Incline Situps
3 sets of 20 while holding a 10 lbs weight
Philippians 4:13  I can do all things through him who strengthens me.

nj24bball

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Re: nj24bball's training
« Reply #21 on: July 16, 2012, 11:08:00 pm »
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Went and played some open gym ball tonight. We played 4 games up to 30. I started off playing like trash. I felt tired, so that carried over to my defense and none of my shots went in because I had no lift on my jump shot. After the first game though, I got my legs under me and started feeling a lot better. I was playing good defense and I was creating opportunities for me and for the other players on my team with my dribble. Overall, I felt like it was a good night of basketball. Get to lift again tomorrow; my knees are feeling good, so I'll probably throw in some squatting and maybe a little plyos
Philippians 4:13  I can do all things through him who strengthens me.

nj24bball

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Re: nj24bball's training
« Reply #22 on: July 17, 2012, 02:48:25 pm »
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Got some shooting in today before my workout. Put down 2 dunks. This was the first time I had tried dunking in probably 2 weeks.

Workout:

Pull-ups
3 sets of 12, 10, 7 (3 more reps than last workout)

Triceps Extension
3 sets of 15 (5 bars on the triceps machine)

Box Squats
1 set of 10 (135 lbs)
3 sets of 10 (185 lbs)

Drop Box Jumps
3 sets of 6 (Dropping from an 18 inch box)

Incline Twisting Sit-ups
3 sets of 20 (Holding a 10 lbs weight at my chest)
« Last Edit: July 19, 2012, 02:41:05 pm by nj24bball »
Philippians 4:13  I can do all things through him who strengthens me.

fast does lie

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Re: nj24bball's training
« Reply #23 on: July 17, 2012, 03:27:31 pm »
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Is your patellar tendonitis located down the center of your knee or does it linger to the sides of the knee ever?  Since the patellar tendon runs down the center of the knee below the knee cap, I've heard taht tendonitis doesn't necesarrily have to hurt at the patellar tendon.  Which is why I'm wondering exactly what problem my knee has.
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nj24bball

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Re: nj24bball's training
« Reply #24 on: July 19, 2012, 02:33:12 pm »
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Is your patellar tendonitis located down the center of your knee or does it linger to the sides of the knee ever?  Since the patellar tendon runs down the center of the knee below the knee cap, I've heard taht tendonitis doesn't necesarrily have to hurt at the patellar tendon.  Which is why I'm wondering exactly what problem my knee has.

My patellar tendonitis pain starts right below my knee cap and then ends right above the knee cap. I don't really experience any pain off to the side.
Where does your knee hurt at?
Philippians 4:13  I can do all things through him who strengthens me.

nj24bball

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Re: nj24bball's training
« Reply #25 on: July 19, 2012, 02:40:50 pm »
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Shot around and played 1-on-1 against a kid. Wasn't really trying at all and still beat him 11-1. Then another kid joined us for 21 and I won that pretty handily too, without much effort. After that I went and did my workout.

Workout:

Bench Press
1 set of 10 (45 lbs)
1 set of 6 (95 lbs)
3 sets of 10, 7, 4 (135 lbs) 2 reps less than last workout. I think I'm going to try a pyramid approach to benching. So the plan is to do 10 reps with 115, 8 reps with 125, 6 reps with 135, 4 reps with 145, and then work my way pack down. My thought is that doing it this way will vary up the weight a little more. That way I don't get bored just trying to do 3 sets with 135 lbs.
1 set of 12 (95 lbs)

Barbell Curls
2 sets of 12 (45 lbs)
2 sets of 10 (60 lbs)

Front Shoulder Raise
3 sets of 15 (5 lbs)

Lateral Shoulder Raise
3 sets of 15 (5 lbs)
Philippians 4:13  I can do all things through him who strengthens me.

nj24bball

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Re: nj24bball's training
« Reply #26 on: July 20, 2012, 12:55:57 pm »
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Shot around at the gym for a little while today. Then I worked on some practice jumps.
On my standing jumps I got an average of 2 inches of my hand over the rim, so that puts me at a 29 inch standing vert.
On my full approach jumps off 2 feet I was getting about 2 inches past the bottom of my hand, so that's around 10 inches over the rim, which puts me at a 37 inch running vert.

Then I practice some short 20yd sprints.
2 warm up sets at 70%
3 sets at 100%  On the third set I pulled something in my groin, so I stopped doing the sprints. Instead, I ran 10 down and backs on the court going about 60% on these.

Stretched

My body felt worn down today and I wasn't mentally prepared to lift, so I decided to postpone my lifting session for another day.
Philippians 4:13  I can do all things through him who strengthens me.

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Re: nj24bball's training
« Reply #27 on: July 20, 2012, 02:14:12 pm »
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how do you warm up?
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nj24bball

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Re: nj24bball's training
« Reply #28 on: July 20, 2012, 09:20:53 pm »
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how do you warm up?

If I have access to a gym, I usually start off my workout by doing a light shooting session and working up a good sweat. During the shooting session I'll do some knee hugs, quad stretches, and hip flexor stretches from baseline to half court and back. I'll also do a few light jogs down the court and back and then throw in some leg swings to loosen up the hips.




Decided to get in my workout tonight, so I went down to my basement and did a short one on our universal machine.

Workout:

1 mile on the eliptical

Pull-ups
3 sets of 10, 6, 5   When I've been doing these in the past, I've been cheating myself by only going down 1/2 or 3/4 of the way. Tonight I made a point of going all the way down so my arms were completely straight.

Triceps Extension
3 sets of 15 (4 bars on the machine)

Crunches with my feet placed on a Swiss medicine ball.
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 #29 on: July 21, 2012, 10:25:40 pm »
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Went outside and shot around for about 35 minutes today. Came in and stretched for 5-10 minutes. Then just randomly during the day I decided to do some push-ups.
Push-Ups
5 sets- 30, 20, 20, 20, 10. 1 minute break between all the sets
Later on I felt like getting in some cardio, so I went on the elliptical and did 2 miles on that. Afterwards I stretched for 5 minutes.
Probably not going to be able to get over to the gym and do free weight stuff until Tuesday.
Philippians 4:13  I can do all things through him who strengthens me.