Did some hard drilling/shooting/1 on 1 playing later (won all 3 games)
Really need to start playing more hard basketball and get in better shape
Probally should not have but dunked one or two weak dunks on the side hoop which is probally only 9 11 or so, almost felt better off of one foot today (left hand)
did some good one legged and two legged rim grabbing, left leg right hand felt much improved and was getting higher than ever
got a couple volleyballs down and some weak girls ball or two(many missed as well)
low box depth jumps at rim- 20 total jumps, touched rim solid most of the jumps, box only about 14 inches and got significantly higher than 18 inch box
low box single leg depth jumps- 3 per leg
played a few hours of 3 on 3 halfcourt and one or two games of full court basketball, not the best competition but still good, also did some drilling, right handed drive is def feeling more explosive
did not have a squat rack so just at my house finished later on with
On your warm-up, you have probably just needed an extended dynamic warm-up. It’s probably good stuff, what you have been doing but not enough to set you up optimally for better jumping-not that early in the session anyway. It’s why, I’d guess, you jump better either after a w-u + a few min. of bb or simply a slightly longer session of bb(rather than a full game, etc.) then jumping. Obviously, there is a limit to this where you need to cease the bb session and begin the plyo session before you are past your peak for the day.
If it’s tough to tear yourself away from the bb, just design an extended dynamic warm-up with, perhaps, some low intensity plyos as lead-ups before the high int. drills that comprise the body of your jump session. If you think about what Joe D and others, for that matter, are doing, he’s got his guys doing that w-u and then they warm-up in their lifts, also, before reaching the high point/peak of that particular exercise. So instead of a 10 min. or so w-u, go with one that’s closer to 15-20 min in duration.
Depth jumps at goal post 21 inch box- 10 jumps Depth jumps at goal post 25 inch box- 10 jumps
[b]Depth jumps at goal post 29 inch box/b-10 jumps
Could definitely feel the difference at 29inches, the “minimum” that Verkhoshansky recommends, will slowly integrate more of this height, probally going 10 jumps at 25 inches next and 20 at 29 inches next week…
single leg depth jumps 8 inch box- 5 jumps per leg
Just played some good halfcourt basketball today, 1 on 1 and 3 on 3, have to go as hard as possible when i play D and O to start picking up my level of play. Will do some more playing tommorow, take sunday off, and go to some ME lower work for the next two weeks and then into my final phase before i leave- shock training with depth jumps- approx 400 jumps from a 29inch height over period of 5 weeks(40 depth jumps beg of week 40 depth jumps end of week)
box squat(slightly above parallel)- worked up to 415x3(PR), satisfied with this since did not do any heavy/ME box squatting for 2 months, will do SE squat Friday and then another ME box monday(do not feel the need to test max on regular squat)
played some decent 3 on 3, gotta remeber to do shooting work on my Low days(Tues Thurs)
decided to change up bench routine because have been doing ME work for awhile, will do this KB 6 week program “Coax 30lbs out of your bench” http://www.bodybuilding.com/fun/kelly21.htm which will be good because I can focus more on basketball but hopefully still make solid gains in upper body strength(and finally get 300)
You are over 75% on the second to last set and at 80% on the last set…Still high intensity, you can maintain your strength at 70%, this will also give your CNS a break.
your right there i guess but I am looking to gain to and yesturday was a high intensity day, still it is not max effort in the sense i dont have to go all out to get the set which will still save me a little…
Tempo looks good. Just be smart about working it in. A lot of non-track athletes will do it and do it too hard and it ends up cutting into their high intensity work. Others have it cutting in too, but that’s just because they don’t have the preparation needed to do what they just added. Just be careful about how you’re adding it in, which I’m sure you are and will be.
Haha well i hope it looks good your the one that gave me the tempo workout, but yea the next day i felt decent(not great), but i think as my body gets used to ill feel fine the next day, you think i should keep it on the fieldturf and should i ever do it barefoot? Ill probally do it like that exactly for the next 2 weeks then cut down the rest time a little.
Yea me 2, i figure it will not really affect me either way(my bench press is significant enough for a basketball athlete) but i just want to expirement with it and get a way from all of Defrancos Max Effort work for awhile and see if good results come to, I am also using the same approach to an athlete with a significant lesser bench press(only about 165lbsx1) so i that will be interesting to see too, ill let you know…