I’ve recently began to keep track of my training in a journal and decided it might be a good idea to put it online instead, so I can keep track of it plus others can see it and give their input. I’ll be starting my freshman year, playing college basketball. Based on talking to the coaches and the summer league we’ve been playing in, starting at point guard this year should be attainable, and that is my main objective. Not points or assists, if i’m starting and on the floor a lot, everything else will come. As an athlete, I’ve always had a very quick first step and very quick on the change of direction, but have never been very explosive or been able to jump very high. My thinking is that that shows I have good reactive strength (not certain) and poor max strength, or strength, period. My training goals will be focused on just getting stronger and improving my acceleration after my first step.
My training split looks like this:
M-low intensity skill training, tempo
T-small volume of sprints and quickness, Hi intensity skill plus games, RE Upper
W-tempo
Th-small volume of sprints and quickness, H.I. skill, ME Lower
F-L.I. skill, tempo
Sa-sprints and quickness,H.I. skill plus games, ME Upper
Su-Off
I do the sprint/quickness drills on the court after my warmup. There might be a total of 50-70 meters of sprints and the quickness work includes drills like line jumps, stutter stepping drills, maybe even throw in a few box jumps here or there. Ab work will be done at least 5 days a week. I will be taking an ice bath followed by one cycke of contrast shower after every workout that includes anything involving my legs. Phew, I think that’s it.
7-26-07
Free Squat
barx8
135x8
155x6
185x7
195x6
205x6( all good reps, this set felt solid)
215x5 (the last couple, i don’t think I went down more than 2/3 so,) I racked it, waited 15 seconds, and did 2 more perfect reps.
Single Leg Squats w/back leg elevated
2x6x 55 lb. dumbells in each hand
3x10 weighted reverse hypers
Whole lege workout was solid. The SLS’s own my ass, period. If I do more than two sets right now, there’s no way I’d be ready to do anyting more than walk in 48 hours.
Low intensity skill work:
-got a lot of shots up and some stationary ball handling work followed by, my favorite part of the day, an ice bath, but not before some tempo work on the court
everything felt good on the court today. my glutes are in pretty bad shape right now tho. those bulgarian split squats are brutal. I’m thinking about putting in lunge or step up variation in there on my lower days instead because the doms from the b.s.s’s stays with me for too damn long. It’s not like they are so much better than some other unilateral leg movement. hmm…
Great bball workout this morning. Felt really good.
ME Upper this afternoon
Bench worked up to 175x5
Pullups4xreps
tri extensions 3x10
front raises 3x10
db curls 3x13
hyperextension 3x10
felt like doing a lower body set so i went for it:
3x12 low box step up
two intense, efficient, and fun workouts today.
Abs 400 reps
swam a little bit in the pool
foam rolled, prehab stuff, and long, relaxing stretch
LI skill work
made 300 shots and some stationary ball handling stuff
basketball tempo
RE Upper minus me even going close to failure on my first movement to keep this a LI day
close grip bench 145x8,8,8,6
4x6 pullups
tri pressdowns 4x12
shoulder complex xreps
ez curls 4x8
ab 300 reps
July 31
Had open gym at school
did some drill work between games
after the games went and lifted lower
Box squat
135x5
155x5
175x5
195x5
215x5
stepups 3x10 at 135
single leg bridges on stability ball 3x10
I had to change up the schedule this week because I have the Gus Macker 3 v 3 tournament this weekend so I moved my leg day 5 days before Saturday. It’s me and 3 other college players so we should have a shot for the title in the Champions bracket, where they fortunately put dwn a rubber-ish floor on the concrete so I won’t have to play at all on the hard stuff.
July 31
Played at open gym for a couple hours then went and lifted lower body.
Box squat
135x5
155x5
175x5
195x5
215x5
step ups
135x3x10
single leg bridge
3x10
had to swicth things up this week because of i am playing in the gus macker 3 v 3 tournament this weekend.
Tempo in pool
abs 500 reps
some bicep work…probably because im just so slf absorbed
August 2
Shorter session of drill work which followed some accelrations and a couple sets of lane agilit drills
Nighttime
Summer League game, played really well, speed and quickness keeps getting better and no one can really keep me from penetrating
Lifted upper after game
Bench worked up to 5rm
4x7 pullups
tricep pressdowns 4x10
external rotation 3x12
Lunges 3x12(6 ea. leg)
hyperextensions 3x10
low rep ab work
Friday
pool-swam laps
abs-reps
Saturday
Played in morning
Lower body lift PM
Box Squat
135x6
155x6
185x6
215x2x5
medium box step ups
2x10x135
1x10x145
oe legged bridge on swiss ball for high reps
Sunday
Upper Lift
Pushups,51, 30, 30
Pullups 4x10
tricep pressdowns 4x10
curls 3x10
shoulder complex
in the afternoon, got a lot of shots up, worked on a couple different shots that i’ve been struggling with and a good straight session of stationary ball handling stuff
Monday
in the morning, did a few accelerations, lane agility drills and some lateral cone hops then worked on some of those same shots for a little bit
at night, had a game, which went pretty well, it was a little tough playing in a gym whose heat rivals that of the suns and playing the entire 40 minutes but i wouldnt have it any other way. got winded at the end which led to some poor decision making for a couple bad turnovers but otherwise, played pretty well but still need to be a hell of a lot more agressive.
Tuesday
abs
pool
did some light upper lifting(vain work)
Wednesday
Played for a couple hours and worked on some drill stuff before
Thursday
ME Upper
Bench 80%x5x2
Pullups 4x10
Tricep extensions 3x10
lateral raises 3x10
curls 3x7
Basketball workout in the afternoon
5 sets of stair sprints
cone hopsx3
hour long basketball workout, working on all kinds of moves and shots