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« Last post by CoolColJ on May 05, 2024, 10:30:07 am »
Sunday 5th May 2024
Been raining all week.... so had to use a local school undercover outdoor court near my house
But the rain still leaked onto the court, so didn't do much actual BBall stuff.
BBall, upper Calisthenics at WLC outdoor courts - Reboot, Week 22, day 1
Bodyweight with shoes, semi winter clothing - 89.3kg
External foot rotation ISO against floor: 2x45secs
Internal foot rotation ISO against floor: 2x45secs
Wall sit, single leg. heels off the floor : pushing into wall at 70% 1/4 squat - 2x45secs
BBall overhead single arm plank against wall: 2x45secs
Sartorius seated leg curl, feet pushed together ISO: st 70% effort - 2x45secs
Dribbling and ball control drills - 15 mins
Practice moves - 20 mins, light effort
Tendon work - superset
4 sets of
A. Jogging - 10secs + Left side and right side Carioca runs
B. Scissor hops star pattern : 12
C. Pogo: low easy x20
Doubled volume + 1 extra set. No achilles issues
Jumps - easy standing jumps, 6-12 inches in height x5 x3 sets
Depth drop:
6 inch step - 3x5 - 2/10 right popliteus ache
Box Jumps: - 18 inch wall - landing with straight legs - x3, x4, x3, x3
Dunks - 8 feet netball rim, standing 1 and 2 handed dunks x10
Looks like my body is still not ready for drops, due to the slight forward motion on the drop, it flares up the right popliteus
Box jumps and standing jumps seem to be Ok though.
No issues on concentrics or straight landings, but this will be an issue for running jumps...
So will regress the drops for now.
Backward walk - 1 minute x 5 sets
Sit in bottom of full squat: 3 mins - 1.5 mins narrow heels off the ground, 1.5 mins wide relaxed
Back at home
rotating sets - 1.5 mins rest between each exercise
Tricep bench dip warmup - BW x5 slow, paused
Straight bar dips: - on Oly bar - BW x10 leg supported, BW x5
BW x20 @ RPE 8
3-4mins rest
x12, x10
x10 @RPE 7
X10 @8
Felt harder doing these on a strapped up Barbell, compared to the thick railing at the courts.
But greater volume and one more backoff sets done today
Inverted row: - Leg at 90 degrees, supported inverted row - BW x6,
regular - BW x5
BW x17 @RPE 8
3-4mins rest -
x9, x8, x8, x10, x10 @RPE 7 on last 2 sets
Weird, it started to get easier on the last 2 sets...
Hanging pike leg raises: - starting bent knee, then legs straighten to hands - x2
x8 @8.5
felt like trash, so I bailed after first set
Bulgarian split squat: - arm supported, front foot elevated 2 inches
Slow - BW x10
Single dumbbell on working side - 15kg x10 @ RPE 6
using SSB
30kg x10 @6
35kg x10 @8.5
35kg felt pretty tough. 50% of the weight I used last session on the Hatfield SSB squats
Felt like 40% quad, and 60% glute despite knee forward and fairly close stance.
External rotation, lying on back - dumbbell
3.5kg x10 @8
3.5kg x9 @9
Subscapularis rotations, lying on back: - dumbbell
5kg x20 @6
7.5kg x12 @7
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