Yeah man, I feel so loose and flexible when I am done doing it. ESPECIALLY after the hip and groin stretches, probably indicating that I am tight in those areas
August 10, 2004
Tempo
Great workout today. I was kinda sluggish in the beginning, but I felt great at the end, and still do. I have decided to add a 6-12 minute bodyweight gpp routine as my warmup each day. On high intensity days, I will keep it around 9-12 minutes, and on low intensity, I will do 6-9 with a 7 pound weight vest on. I think this will be really good for me. My workout today went as follows:
GPP Warmup (no vest)
Bodyweight Squats x15
Jumping Jacks x30
Burpees x10
Split Shuffle x30
Abs x15
I went through this 3 times with no rest at all. Then I moved to tempo, which was:
Set #1- 110+110+110
Set #2- 110+110x2+110
Set #3- 110x2+110+110x2
Set #4- 110+110+110
For the first 2 sets, I did 20 jumping jacks at the end of one sprint, and 30 split shuffle at the end of the other.
The “+” sign means slowly walk 50 yards, or walk across a football field. In between each set walk 110 yards, or the length of a football field. 110 is the entire length of a football field. 110 x 2 means you run one direction, then turn around and come back the other direction.
I am going to begin practicing basketball again tomorrow. I have not touched the ball in nearly a month now, which seems bad, but I think is good for me.
Ever since the 7th grade, I have busted my ass and practiced nonstop from the week basketball season ended, to preseason tryouts. I always end up getting sick of it, and then the season starts. This year, I was burned out beyond belief, so I didn’t touch a ball for a month. I didn’t miss it one bit either. I think once I get back into playing for fun, I will enjoy it again. I will start some fundamental skill work tomorrow. Oh yeah, visualization tapes tonight as well.
I am going to go drink some green tea with glutamine and do some microstretching. Tomorrow is a cns day with some good plyos with a weight vest as well as my first quiz in AP US History! Can’t wait!
you will be so. f-ing. good. if you keep this up!! well done.
I think AP US tops my list of my favorite classes in high school… enjoy!
haha, I hope so…I hope…Oh yeah, I got a 110 on the test today…anyways
August 11, 2004
Off
Today was a scheduled plyo day, but was loaded with homework and got invited to a braves game. I am pretty sore also. I will just do tempo tomorrow I guess…I have to go do some more homework…
August 12, 2004
Circuits
I felt sick all day today, from the morning I woke up, to falling asleep at 8:30 while studying history. I still got a good workout in though. I did:
Circuit set 1 (7 pound vest):
30 jumping jacks
10 burpees
10 pushups
15 abs
Circuit set 2 (7 pound vest):
30 split shuffle
40 bodyweight squats
8 Pullups
10 side to side pushups
With these sets, I went through each set nonstop 3 times through, rested 3 minutes, and did the same for the next set. It turned out to be very tiring, especially with the vest. It looks easy on the computer, but I found it real tough.
On a side not, what do you guys do when you start to feel sick during a workout (vomiting)? I have ALWAYS got this during the first few weeks of basketball conditioning since the 7th grade, and I have just associated it with being in fairly poor condition. I always get sick at the preseason workouts. Anyways, today I felt kind of like that after the last set of 8 pullups. I am confused as to what I am doing wrong, because I am not in bad shape at all now. Could it be that I am holding my breath or something? It could also be a possibility that I was sick today, who knows.
Anyways, high intensity day tomorrow. Gotta go study for history (almost midnight) and wake up at 6 
…
Great workouts.You have good work ethic.
It would be interesting to know how well conditioned do you feel you are now that that you are playing basketball again since your training doesn’t have any aerobic or lactate work.Do you feel you are better than before,same as before or a little less prepared in terms of basketball fitness,of course?
^^Thanks for the compliment…I have not played full court games in forever, I will just be doing skills work, but it is obvious that I am in much better shape, because I feel a TON better every day and all my training is easier…I still have 9 more weeks to get in better shape too
August 14, 2004
Push/Pull Day and Cardio
Pretty bad DOMS today in my hamstrings. We did RDL’s for the first time in a while in weight training, and they got my hammies pretty sore. Today was supposed to be a plyo day, but I was too sore to do it. Instead, I did:
Pullups to failure 3x (7.5 pound weight vest):
14
13
10
Pushup Variations:
Standard Pushups
Clap pushups
Incline Pushups
Decline Pushups
Then I went on the health rider for 20 minutes, which was really really easy. I was just going light because I was pretty sore.
I think I have been getting stronger, because before gpp my pullup max was 16, and today I got 14 with a 7.5 pound vest on. Hopefully I can do more now. I was looking through regeneration lab today, and I thought the old article called “pool shark” was really interesting, especially to a young athlete like me. I look a LOT like the kid did in the “before” picture, and I would LOVE to look like he did in the “after”. My diet was real terrible this week, but I am going to do everything I am supposed to starting monday, and NO cheat days! Some of my goals are (after 11 week gpp)…
16 pullups to 30
51 pushups to 70
8’9" broad jump to 9’2"
27" Vertical Jump to 31"
I am not sure about the weights yet, because I have not maxed out in forever, and I think my lifts have probably gone down. Last max I got 355 squat (probably 335 now), 165 bench (probably the same), and 195 clean (probably 190 now). I am gonna bust it in the weight room once we start lifting this week. I have 8-9 weeks left of training before my season, and I should be making some tremendous progress.
I have 200/400m tempo tomorrow, gpp circuit, and PNF stretching (full body). My upper body flexibility is terrible while my lower body is decent. I also have a bunch of homework I gotta do tomorrow…
August 15, 2004
Tempo
MESSED UP workout today, and I mean I really messed it up big time. BIG TIME. I don’t do my tempo on a track, I do it on the grass next to the road in my neigborhood. I walk off the distance and drop a cones there, and use them as my starting and stopping distances. Well, today I thought I would be lazy and assume that I knew where the 100m mark was from last workout. To make a long story short, I was dying in all the sprints, and I just assumed that I was in bad shape. Instead, the distance from last workout was 200m, not 100m! So when I thought I was running a 400 (down and back twice), I was really running an 800! DAMN! That was a hard workout and I was all mad because I was in bad shape.
To make matters worse, I tried to be more intense today, with shorter rest times (thinking that I was running half the distance I did). Anyways, I did:
800, 400, 200. 200, 100 all at 75% with 25-100 yards walking between.
I was planning on doing all the sprints half that (4, 2, 2, 1, 1), but it didn’t workout. I guess it is better then not working out and sitting on the computer though! The good news is, it wasn’t all that bad, so I guess I am in pretty good shape.
I have decided to go to bed at 10:30 and wake up at 6 every school night, giving me 7 1/2 hours sleep a night, when before I was getting about 5 hours and 45 minutes. My diet will also be real healthy, with lots of vitamins. I also decided to buy a 5 pound container of whey concentrate (allthewhey.com). I will be mixing a scoop of protein, glutamine, and gatorade together for a good post workout drink.
Tomorrow is plyos, hopefully I don’t screw that one up too! 
Just a thought.Why do you do so many pushups when your bench is only 75kg.Your other lifts are better than most basketball players your age but the bench is disproportionately small.This is not something that determines if you play good or not but it is certainly good to have a strong upper body to make your self tougher during contact play like bumping cuts or scoring when fouled.
What’s your height and weight?
i think 6’1/ 6’2
he got some damn good numbers for lifting
but i want to see his game plus he hasnt been ballin lately though so he might be in good shape but is he in COURT SHAPE?
but keep working hard
I am 5’9 and 150 without shoes on, about 5’10 1/2" without shoes on. The maxes in the above post were from the end of weight training in may. We are maxing out again this week. Today we had to do full squats, and I got 315, probably could have gone up to 325. Not bad, considering I had never done a full squat max before.
I know my bench is weak, im pretty small in the upper body and I need some work on that.
Great strength/bodyweight ratio in lower body.Upper body needs to get stronger and keep in mind that pros that are of your height weigh 185+ so that is something to take care of down the road,although at your age you are probably still growing.
Also keep in mind that a basketball player’s gpp needs to be a bit different than that of a sprinter.Usualy,besides general conditioning work,players use the off season to improve on a few weaknesses (physical or technical).
August 16, 2004
CNS day
Today was a really good plyo day. We also maxed squat in weight training (full squat), which I have never done before. I got 315, which I guess is pretty good, considering it was one of the highest in my class (for my grade, class loaded with football players). I would like to get it to 350 by the end of the semester. I had to build up to the 315 weight, so the reps I did looked like this:
135x4
225x2
275x1
300x1
315x1
All this was done without a spotter pulling me up, like most kids did.
My plyo workout was:
Depth Landings (33 inch box): 4x5
Depth Jumps (18 inch box): 3x3
Squat Jumps (80 pounds): 3x3
Tuck Jumps (7.5 pound vest): 2x5
Broad Jumps (7.5 pound vest): 2x5
Vertical Jumps (7.5 pound vest): 1x5
Felt real explosive after all this, and I consumed 3g glutamine before, during, and post workout (15g whey post workout as well). I am buying 5 pounds of whey concentrate (any opinions on this??) for 20 dollars, and mixing it with 2 scoops of powerade post workout to kind of make my own surge. I will see how it goes.
Microstretching later on, and tempo tomorrow (hopefully i actually get the distances right).
August 17, 2004
Low Intensity Day
Today was without a doubt the best day of my gpp phase thus far. For starters, we maxed in bench and I got 175, 10 more then I have ever done. What’s even better is that I haven’t touched a weight in 5 weeks, and been training with the gpp for the last 2 or 3 weeks. So thats a 10 pound increase on all bodyweight movements. It could have been 180, but I tired myself out. Working up to max, I did:
95x6
135x5
155x1
160x1
165x1
170x1
175x1
Then I tried 180, but was not successful. This was all the weight work that I did for the day, BUT I also tested max pullups, and it was 20…4 more then the beginning of gpp.
Now, to the GOOD news. Instead of doing the usual tempo today, I did a 60 minute basketball skills workout. This is 60 full minutes of hard work, and I have never finished it all the way through, or I get to the end and stop when I have to do full court dribbling drills. It is always hard and I hated doing it. Today, it was EASY, I felt in so much better shape, I felt great. I was explosive throughout the whole workout. I now know that I am already in plenty good enough shape to get through a basketball practice, and I have 8 more weeks to train. 8 more weeks to unleash the beast! (that is getting through a PRACTICE with ease, not pre-season conditioning, thats what I have to keep preparing for).
Now, to the even BETTER news. Today was the first time I touched a ball in over a month, and I was hitting EVERY shot I took. I felt like I didn’t miss anything, it was AWESOME. I just lost some ballhandling skills, but that can come back within a day or two. It was also fun again, which was good.
I was just real happy with the awesome shape I felt I was in, the way I was shooting, the 175 pound bench, and the 20 pullups. Now I get to go celebrate by doing AP Lit homework for an hour and a half. I won’t be getting to bed early tonight, probablyl around 11:45 and waking at 6.
Anyways, tomorrow is plyos…
one thing to remember is to get into a full court game as quikly as possible…i hit conditioning stuff hard this summer like you did and i noticed a big “hit” when i got on that court and started playing defense the way i do…(im the best defensive player) and transitioning from D to full court running the floor and finishing up high on the break…its tougher work than you can condition yourself for…
nice progression…and good work on your squat man nice numbers your throwing up…good luck this year in ball…
Awesome…
August 18, 2004
OFF
Lazy day, can’t lie. We timed 40’s in weight training today, so I did three forty’s at max speed. I thought I would do plyos later in the day, but I feel tired now and not up to it. I will do them tomorrow along with a 12 minute gpp circuit before. My forty time was 4.85, I expected better.
Damn, 2 days in a row with no workouts. I was busy as hell all afternoon with school work and driving practice (test next week). We did power clean maxes today and I got 190…I did…
95x5
135x2
155x1
175x1
185x1
190x1
I am pretty sore now from the 40s yesterday and the cleans today, so maybe it is better that I did not workout.
I have seen some people have tone plyos followed by tempo…should I do this tomorrow?