Tempo day
warmup dribbling
warmup 1on1 game
dynamic stretching
static stretching
3 - 1 on 1 games up to 11
apple pie
((
bicep curls 40lbs X 10
lat pull downs 130lbs X 12
DB shoulder press 45lbs each X 12
bench DB 60lbs each X 12
))X 2
core 6 ex, 4 back 2 abs
cooldown run
contrast shower
post supp
warmup
barefoot run 6mins
static stretch
hurdles(normal, ball over head, ball tosses)
dynamic stretching
tempo runs
accels
sprints
5X 20m fast 20m hold 20m fast
powercleans
6(90kilos),6(100k),5(100k),5(105k)
bench
12(185lbs),10(205), 8(205), 6(205)
squats
12*185lbs),10(215), 8(235)
cooldown
contrast
post supp
3 days of tempo
playing bball for 45mins
stretching
taken it easy
Warm up (~35min)
o 6 min on the elliptical, then arm rotations
o quick muscle massage
o 10 sec static stretching
o 10 x hurtle walkovers, 4 x hurtle walkunders
- hip rotations
o dynamic leg swings (standing and on the ground)
o Ankling
o 6 x 50m tempo runs
o 3 x 90-95% 20m sprints into high jump mat
Sprints (Indoors!)
o 8 x 20m sprints (on gym floor) into high jump mat
- 5-10mri
o Between each sprint, we did a core workout
Plyo’s
o with 5kg med ball, explode forward onto mat x 10 (superman style)
o 10 x explode onto mat
o 10 x small hop and explode onto mat
o 10 x hop onto 3 inch platform and explode onto mat, landing on our rear ends.
- 3-5mri // each exercise.
Weights (MAX Strength 1)
o Primaries 2 - sets - 6, 6, 6, 6
o Bench Press - 185lbs, 205lbs, 225lbs, 215lbs
o Front Squats - 205lbs, 225lbs, 245lbs
Recovery
o few laps jogging
o post supp
o static stretching (1min hold)
o contrast shower
o watertempo running
1-1-1
1-2-1-1
1-2-1-1
1-1-1
core 10 ex/s with shanes medball, probably 6kg
apple pie
2hrs, it was a solid tempo day.
20minute warmup
5 minutes dribbiling, 5 minute stretching, 5 minutes hurdles, 5 minutes shooting.
1.5 hours of 3on3
it was solid, i know what I need to work on, but its definitely doable to become a solid post.
Back from the back injury.
Tempo day:
Went to UBCO and played Basketball for 1hr and 30minutes.
Apple pie
biceps and triceps
Cooldown
5minute run
stretch
post supp
contrast shower
It was a beautiful day.
Warmup
laps,hurdlesX10,core inbetween hurdles,
60X60%,legswings, accelerations
6 X 30m I was running fast today
Assisted bench
130lbs warmup
180lbs X 12
225 X 10
270X 10
300 X 8
Leg extensions 100lbs,130lbs,170lbs,180lbs,21lbs
warmup,12,10,10,10
calve extensions
3sets of 20, 90lbs
wide grip pull ups 9,8,8
cooldown
hottub and stretch
post supp, and meal
Warmup
2laps,hurdles,core,legswings,static
10X100m tempo
apple pie
Shoulders,Neck,Bis,Tris
warmdown
2laps
stretch
post supp
and meal
contrast shower
Weighing in at 208lbs
Even though this looks like a week sauce post, it was still a solid day for tempo. WOOOOTTTTT
Tempo!!! Solid done…thats my entry.
good 45min Warmup
Sprints
40m easy-fast X 2
40m fast-easy X 1
60m X 4 fassssttttt
Weights
Deadlifts 5,5,4,4 120kilos 130kilos,150,140
Bench 6,5,5,4 215lbs,225,225,225
Squats 8,8,5 205lbs,245,270ish??
Cooldown drive home and eat food
Bball tempo
Swimming tempo
5 warmup laps
10minutes of static stretching
10X20m swimming with 30sec inbetween
10X15m water running with 30sec inbetween
hottub warmdown with stretch
Icebath!!! trying it out
30minute warmup
1 hour of bball practice
bench press
185lbs X 10
225lbs X 6
275lbs X 1 PB!!!
contrast shower
1hr massage
Solid tempo day!!
I dragged my ass to the gym, and at the end of it was so happy I did.
warmup
tempo runs
core
apple pie
Me and Shane went to our first track event.
I entered the 100m,javelin,and highjump. It was probably the funnest day I have had this summer. We did a good warmup before the 100m, and tried to stay warm for all our other events. I got 12.87 in my first 100m, I am pretty pleased with this time…only cause it will be very easy for me to beat next time. I got 35m on the javelin and 165cm on the highjump…TRACK IS AWESOMEEEEE!!!
Because of the track day and my surprising performance on the highjump(probably only surprising to myself cause of a bad mindset), I was dunking easily today. This is cause I cleared 165cm with ease on the highjump. With that thought in my head and the knowledge that the faster you sprint towards the hoop the more momentum you can turn upwards, I was dunkin easily.
Warmup
10min shooting
dynamic and static stretching
tempo
played ball for 1.5hours with the team, i am starting to see some improvement in my court awareness and timing for cuts.
cooldown
10min of shooting,a little jog, static stretching
ICE BATH for 13minutes(still needs to be a bit colder, but it was pretty cold, so i am happy with it.
I’m pretty sure you ran 12.78. You are faster than you think. You’ll be the fastest bball player at UBCO thats for sure:D
Have a safe trip to Vancouver man! Hope all goes well.
12.78 it is, I am going to practice thinking fast it helped in bball as well. Overall mental imagery needs to be improved.
Tempo
warmup
core
applepie
swimming
waterrunning
hottub warmdown stretching
postsup
solid
stayed up till 1:00am for a friends bday, but I will still get a good nights sleep, it wont stop me from training hard
Intense day!!!
It was uber hot out today. Inbetween sprints I had to not move at all to prevent me from sweating.
Warmup
3laps barefoot
5Xhurdles
static
ankling
tempo
dynamic
accelerations
Sprints
2 - 95% 98% 30m
5X30m(5-6min break inbetween)
NOW!! the only thing I will focus on from now till my next 100m is quickly pumping the arms, then see if there is a significant difference. My hunch is there will be. Think fast! Quickness Pumping ARGGGG
Powercleans(yes shane I did em alone, lol, but not too much weight)
warmup with 40kilos
6X 60kilos
3setsX6repsX 80kilos
Bench
warmup
185X10
185X8
185X6
cooldown
5min jog
10mins static stretching
post supp
contrast shower
This was a fairly light day in preperation for the intense upcoming week me and shane will have.