Well I know this is mainly for sprinters, I figure I would post it here to to get some different input after reading up a little o some of the charlie francis stuff.
heres the start of my journal (Feb 17th)
Well now since my highschool career is over, it is time to start training for my goal of playing college basketball. Have been a football player and a basketball player, now that I can focus on basketball I feel I can profoundly increase not only my vertical but my all around athleticism. Have followed Defrancos WSFSB but have also done kelly baggert VJB stuff(thanks to the old terminal vertical site stopped AA) Fresh off the season so before I get into intense plyo training or jump specific training, I want to build up my sqaut and deadlift(which I feel i have not done enough of as of yet) so I am doing a 4 week cycle that should look like this-
Monday- ME legs-box squat variation, Step up or lunge varition, Reverse Hypers, Weighted Abs
Tuesday-ME chest- Bench Variation, dbell bench variation, Back Superset, shoulder exercise, bi tri superset/ 2 ball tempo dribbling and foul shooting
Thursday- ME legs- Trapbar deadlift variation, single leg sqaut variaiton, Reverse Hyper, Weight abs
Friday- Pullup and Pushup Circuit/3 point shooting
Saturday- pickup games
Sunday- Hard basketball drilling
I Am including Reverse hyper machine everyworkout because this is first time my school gym has had one so havent done it hardly at all therefore I lack the strength in the muscle groups used in this exercise, feel it wil help greatly in my vert and overall strength. Have done GHR and RDLS much so it wont hurt to catch up my reverse hyper strength.
Also do high-rep abs and flexbility training on tuesdays and thursdays
Will start Intermediate plyo program VJB first week of March(2 weeks from now), but only including one day of this per week(saturdays) because will be doing a Dynamic leg day involving plyos so do not want to overtrain.
As far as basketball gym time goes, will simply start off with light form shooting on Wednesdays, Fridays do three point work, sundays do a hard day in the gym and play when i can including most saturday mornings(not too intense zone with older skilled players)
**Should include that my diet is generally 3 main meals trying to get as much protein as possible(goal 315 grams per workout day), on training days 1 pre workout bar ect, 1 post workout 60 carb-30 protein shake with 5g l glutamine, and half a serving of muslce milk at night, along with creatine(5g) in the mornings with juice everyday with extra 5 grams on lifting days with post workout shake (8 weeks on 2 off 8 on), finished by ZMA before bed everyday.