Author Topic: tonkits hardwork > talent will dunk soon!  (Read 10816 times)

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tonkits

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tonkits hardwork > talent will dunk soon!
« on: December 27, 2012, 10:37:05 pm »
+1
Introduction
well, im tonkits, im a new member, im 25 years of age.  Ive always wanted to dunk, but always came short.  I tried a lot of BS programs out there, some worked a little, others made my knees hurt, none really gave me the outcome that i want.  Im new to weight lifting, lifted weights before but not like guys here in adarq.  I want to increase my vert for basketball purposes because i have a goal now that i really want need and have to reach.  basically im really new to these stuff and would really appreciate and be thankful to any useful info i could get.  I work hard and will work hard just really need the foundation/knowledge on what works and not.

also a side note, i was very fat before and have a few loose skin, weighed around 260 before of pure fat   

statistics
height: 6'0" w/o shoes
weight: 203-5 fluctuates every now and then
wingspan: 6'5"
reach: 7'9"
svj: 27-28 (sorry if this is wrong but i just subtracted my reach and the height of the ring then added an inch since thats what i can reach jumping from standstill)
rvj: this is my problem spot, i dont really know what to do since i only get around 2 inches more than my svj


routine
basically a modified darq full body template, 2 day recovery in between, il call the 2 day recovery as off-days
modified Mar 7

DAY 1 Full Body: High Volume day
- WARMUP:
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- PLYO Reactive work (darq template as well, alternated)
- HANG CLEANS 3x6
- SQUAT: 4x10 1x20 MEBM
- RDL 4x8

Superset #1
- BB BENCH PRESS: 3x10
- DB FLIES 3x10
- WALKING LUNGES: 3 x 5 each leg (rest the arms)

Superset #2
- CHINUPS: 3x5
- ROPE PULLDOWN: 3x8


Superset #3
- BB CURLS 3x8
- DIPS 3x8
- CALF RAISES: 3x20

- CORE
 
DAY 2 Full Body: Strength day
- WARMUP:
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: Reactive work (darq template as well alternated)
- HANG CLEANS: 3x6
- SQUAT: 4x5  1x20 MEBM
- RDL 4x8

Superset #1
- BB BENCH PRESS: 3x5
- DB FLIES 3x5
- WALKING LUNGES: 3 x 5 each leg (rest the arms)

Superset #2
- CHINUPS: 3x5
- ROPE PULLDOWN: 3x8

Superset #2
- BB CURLS 3x8
- DIPS 3x8
- CALF RAISES: 3x20

- CORE


OFF DAYS:
2hours basketball
30 mins jump ropes
walking 5km morning
walking 30mins evening

old routine (just for comparison)
the routine is basically darq full body template, i just added hang cleans before the squats, 2 day recovery in between, il call the 2 day recovery as off-days
modified feb 14

DAY 1 Full Body: High Volume day
- WARMUP:
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: Reactive work (darq template as well alternated)
- HANG CLEANS 3x6
- SQUAT: 4x10
- RDL 4x8
- BB BENCH PRESS: 3x10
- CHINUPS: 3x10
- WALKING LUNGES 3 x 5 each leg
- CALF RAISES: 5x20
- BB CURLS 3x8
- DIPS 3x8
- CORE
  40 declined crunches
  20 bicycles
  20 hanging leg raises
  20 decline side crunches
  20 vertical leg crunch

DAY 2 Full Body: Strength day
- WARMUP:
- SHOULDER PREHAB: Bent Y-T-W's
- LOWER BACK PREHAB: Prone Cobra, Prone Superman
- GLUTE ACTIVATION: 90 degree Prone Glute
- OPTIONAL: Reactive work (darq template as well alternated)
- HANG CLEANS: 3x6
- SQUAT: 4x5
- RDL 4x8
- BB BENCH PRESS: 3x5
- CHINUPS: 3x5
- WALKING LUNGES: 3 x 5 each leg
- CALF RAISES: 3x10
- BB CURLS 3x8
- DIPS 3x8
- CORE
  40 declined crunches
  20 bicycles
  20 hanging leg raises
  20 declined side crunches
  20 vertical leg crunch


goal
basically id like to increase my strength upper and lower
id also like to reduce my body fat % caloric deficit and add sprints and jump ropes to burn those fat
hopefully after seeing gains on both goals then i can reanalyze myself on what needs more work etc

recently with the feedbacks and stuff, im looking to reduce my weight to 185lbs then try to get as much
increase in vert as possible, hopefully in several years get to 40 inches vert
get down to 14% body fat and eventually to 10%

tonkits

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Re: tonkits increasing vertical
« Reply #1 on: December 27, 2012, 10:37:37 pm »
0
first post was in the wrong section sorry, reposted it here

adarqui

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Re: tonkits increasing vertical
« Reply #2 on: December 28, 2012, 12:01:57 am »
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sup man!

i don't like the exercise order of that program.. it's way off imo.. IMO, you should pick something simple and really try to make as much progress on those key lifts/exercises as possible:

http://www.adarq.org/lancests-performance-blog/effective-and-time-effecient-upper-body-*(and-lower)-training-for-athletes/
http://www.adarq.org/performance-training-blog/an-introductory-block/
http://www.adarq.org/program-review/jackm-split/

there's 3 simple programs that can be very effective.. the most important thing is making progress on those key exercises.

Before each of those workouts you can include some reactive/medball/power training etc.. Any exercise you really like doing, you could include, but keep in mind you want to keep your workouts simple and focused.

The basic formula is: Have fun jumping + get some reactive/power work in + focus hard on improving your core lifts + eat good/stay healthy = gains.

pC

Raptor

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Re: tonkits increasing vertical (will be modifying workout routine next week)
« Reply #3 on: December 28, 2012, 02:56:51 am »
0
Yup. You gotta keep things VERY simple if you want to progress. The less exercises you choose the better because you can really focus on these and get QUALITY work in, not just work for the sake of working.

Also 2-4 inches difference between SVJ and RVJ is not that bad. I'd say it's pretty norm. If you're still kinda fat (195-200 lbs at 6'0 is not exactly 10% bodyfat) then your reactivity will be pretty bad because:

1) Your posture might suck
2) Your calves will most likely get overloaded a ton in the amortization phase

So... check out entropy and follow his path into continuing to lose bodyfat. Once you get your bodyfat from pure bodyfat to acceptable bodyfat THEN you might want to think about a bulking phase or something.

In the meantime, IMO at least, it would be a good idea to continue cutting down fat and working for strength with simple, compound, and FEW exercises (think squat + deadlift variation/hip thrust + calf raises).

LBSS

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Re: tonkits increasing vertical (will be modifying workout routine next week)
« Reply #4 on: December 28, 2012, 11:18:43 am »
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raptor what happened to your respect.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Raptor

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arnoud

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Re: tonkits increasing vertical (will be modifying workout routine next week)
« Reply #6 on: December 28, 2012, 11:33:48 am »
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at least you're in the plus...

Raptor

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Re: tonkits increasing vertical (will be modifying workout routine next week)
« Reply #7 on: December 28, 2012, 11:36:03 am »
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at least you're in the plus...

I've had +300 to come down from :P

arnoud

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Re: tonkits increasing vertical (will be modifying workout routine next week)
« Reply #8 on: December 28, 2012, 04:41:26 pm »
-1
Girljordan has a lot of friends...

Raptor

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Re: tonkits increasing vertical (will be modifying workout routine next week)
« Reply #9 on: December 28, 2012, 04:43:31 pm »
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Girljordan has a lot of friends...

They all want his ... I mean her ELITE genetics.

tonkits

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Re: tonkits looking to prove hardwork > talent
« Reply #10 on: December 29, 2012, 03:39:15 am »
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update template

date:
weight:
hang cleans:
squats:
bench:
chinups:
walking lunges:

goal for next week:

tonkits

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Re: tonkits looking to prove hardwork > talent
« Reply #11 on: December 30, 2012, 10:54:29 pm »
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yesterday i woke up earlier to do some cardio before i eat breakfast
did some walking while dribbling then sprints and run occasionally for an hour
another hour of shooting drills

after lunch, i did 30 mins jump ropes
and another 30 mins dribbling drills, mostly stationary

cleaned up my diet
bfast would be 2 scrambled eggs with some onions and tomatoes
coffee coz i felt sleepy
lunch would be sauted cabbagge with chicken
ate apples for snack
dinner was horrible since we went out, only fastfood stuff
all water this day, no soda etc
*********************

today im supposed to start my workout, but realized that gym is closed till tom (its the day before new year here in our country and store closed till new years day, sucks) im now moving my workout il check tom if it opens but if not the day after tom.
for the mean time il continue with my cardio, still do some sprints later and dribbling drills will also play bball for 2 hours
still watching my diet today, trying to eat as healthy as possible with whatever food we have here
************************

really itching to go to the gym!!!!!!!!! aaaaaaaaaaaaaaaaaaaaahhhhhhhhhhhhh

tonkits

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Re: tonkits looking to prove hardwork > talent
« Reply #12 on: January 02, 2013, 03:58:58 am »
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at last, gym was open, was able to do my routine, i deloaded and focused more on form and explosiveness of each workout, i guess i wasnt paying attention to the right way to do things during my jump manual phase.  with higher reps and strict form, i felt i really had to reduce weight a lot, today will be my starting point.

weight a week before 202lbs

weight today 198lbs (lost 4lbs since i payed attention to my diet and thats really a lot for me since its the holidays and i managed to keep the weight off, also been doing cardio and cutting on caloric intake)


all in lbs
squats 4x10x145 <--- couldve done more, will try adding 20lbs next time
hang cleans 3x6x85 <--- i think that squats did it, i think il be removing this next time since i felt my legs were really tired after the squats
ham curls 4x8x60
bench press 3x10x105 <--- also couldve done more, add more weight next time, a bit more than 10lbs
chinups 3x4/4 <--- still not that strong, 4 real ones while 4 with cheat, a bit of a jump really need to improve on these
walking lunges 3x5x35 each hand
db bench 3x10x40 <--- will try to increase, was afraid fuck!!
db one arm row 3x10x30
calf raises 5x20x180 <--- 20 reps was burning my calves, felt good
chair dips 4x10

overall it was good for a first day, super tired but all was good, my legs are sore as well as my upper body, note: my glutes and hams are really aching, i think that is a good indication, getting dizzy on some sets, i guess im pushing myself

i think il cut out hang cleans nxt time, and just focus on the squats, very happy with todays workout, strict form all the time hopefully il keep reducing weight and increase my lifts.... will post soon, il be doing cardio on my rest days

important notes:
i was happy with doing cardio before bfast, i think thats working for me, also been eating a lot of fruits and veggies
have to deal with being scared of lifting heavier weights, will work on that next workout day
i think i should either take out hang cleans or just put it there with very low weights just for an extra oomph, will observe which is better next time

LBSS

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Re: tonkits looking to prove hardwork > talent
« Reply #13 on: January 02, 2013, 09:46:00 am »
+1
that was all one workout?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Raptor

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Re: tonkits looking to prove hardwork > talent
« Reply #14 on: January 02, 2013, 12:18:26 pm »
-1
that was all one workout?

Probably the one in the morning. Will continue with the one at the evening.