Thanks WR. I just finished my tempo session at 2,000 yards and it felt pretty easy. But if that were 4,000 instead, I can see how that would get difficult. We’ll see how I progress.
GET UR WORK CAPACITY UP SON!
I’m telling you Tam, it’s up there, but for work capacity, the sky is the limit. I just want to be at that level where they can throw anything at me and I can just laugh it off. No matter how hard or how long, I can do it and be ready to go right after. That’s just my mindset this off season. Everything can help me.
And stop worrying about overtraining so much. I’m an athlete, not a sprinter and have to train accordingly so.
Friday 4-11
Parisi Warm-Up
Tempo
2x10 at 100 yards with 30 seconds rest and 3 minutes between sets
3 minute iso- good morning
1:30 iso-squat
:45 iso-lunge
Saturday 4-12
6-inch 1-leg speed box jumps 3x10
Mov. Eff work
Box Jumps 4x3 (35" box but just jumping as high as I can onto it)
Squats 225x3, 245x3, 255x1
Step-ups 1x10 w/50 lb. db’s on high bench
GHR 2x8
Sunday 4-13
Elliptical 15 min. at HR of 120-130
Hip Mobility
PNF Stretching
I’m going to start adding in what specific, basketball work I’m doing along with my general training. So,
90 minutes shooting on The Gun
15 minutes-Two-Ball Dribbling
Monday 4-14
Parisi Warm Up
Sprints 4x10 yds.
6x15 yds.
2x20 yds.
1x30 yds.
Bench 135x5, 145x5, 155x5, 165x3, 175x3 (Felt stale and just stopped it there)
Blast Strap Pushups 2x15
Inverted Rows 3x10
Rear Delts 3x15x15
Curls 3x6x40 dbs.
Shrugs3x8x185
3 Minutes of Frog Stands
90 minutes working on ball handling, moves, first step, accel.
Tuesday 4-15
Tempo
2x10x100 yards w/ 40 sec rest first set, 35 second for second set
Hip Mobility
PNF Stretching (hip flexors, quads, hams)
Played 5 on 5 for about an hour. I hadn’t played full court in about a month so I was a little rusty, but ended up playing pretty well, plus, I was flying.
4-16 Wednesday
Parisi Warm Up
1-leg speed laterals
Some quick absorption and balance stuff
Sandbag box squat jumps 5x4
Squats 185x5, 205x5, 225x5, 245x6
Reverse Lunges 2x8x95
RDL’s 1x10x195 1x8x205
Shot on The Gun for 90 minutes and did a little ball handling after. I was stroking it. Lol.
4-17 Thursday
Warm Up
Elliptical at HR of 120-130
Hip Mobility
Nice and easy today.
4-18 Friday
Chins-6,5,5,4,3,2, 2x30 sec. eccentrics
Incline DB Press-4x8x50
Lat Pulldowns 3x12 superstted w/face pulls 3x12
Hi-Tri Pressdowns 3x12
Bicep Drop set
Tempo 2x8x100m with 35 sec rest and 3 minute break
Shot for half an hour
Saturday 4-19
Hard, practice session for 90 minutes in the morning
Sprints 9x10 yards 4x20 yards
Box Jumps 36"-2x3
Squats-205x3, 225x3, 235x3, 245x3, 255x1 (felt really easy), 260x0
Leg Curls 2x8
Sunday 4-20
Elliptical 20 min. at HR of 120-130
45 sec hold in lunge and 2x1minute squat holds
Abs
PNF-Quads and hip flexors
Monday 4-21
Bench 135x6, 145x6, 155x6, 165x5, 155x6,
Close Grip 135x8,6
Overhead Press 2x15x60
Inverted Rows 3x11 w/ Rear Delts 3x10x20
Curls 2x7, 6 w/long ecc. w/Shrugs 3x10x185
Sprints 8x10 yards, 4x15 yards, 3x20 yards, 1x40 yards (240 total)
Shot around for 40 minutes
Tuesday 4-22
Parisi Warm-Up
Tempo 2x6x150 m. with 60 sec. rest between
Shot and did some 2-ball dribbling- 90 minutes
PNF- hip flexors, glutes, quads, hamstrings
4-23 Wednesday
Played one on one for about 80 minutes. Felt good. Played hard.
Lower intensity quick, reflexive work
Low Depth Jumps from 10-12" box 5x3
Squats 2x2x225, 2x2x235, 1x2x245, 1x2x255 (PR) I rested between 45-75 seconds between sets
RDL 3x8x205
Abs
Thursday 4-24
Iso holds
Bike/elliptical at a HR of 12-130
More iso holds
Stretch/ Hip Mobility
Friday 4-25
Chins 7,5, 6x3, 2x30 sec. ecc
Incline DB Press 50x12,10
Lat Pulldown 3x15 with Face Pulls 3x15
Tri Pressdown 3x8
Incline Bi Drop Set
Tempo 6x100, 3x150 32. sec between.
3 min rest
4x150 4x100
Shot on The Gun for an hour, 2-ball stationary, played 1 on 1
PNF
4-26 Saturday
Practiced pretty hard for an hour and a half. Lots of moves, pull ups and step backs+ball-handling.
PM
Foot Speed drills
Seated Vertical Jumps 8x1
Squats 8x3x225 60 sec. rest between
Split Side Lunges 2x8
Leg curls 3x8
Eccentric Calf Raises
Sunday 4-27
Shot for an hour on The Gun, 2-ball handling
Elliptical at a HR of 120-130 for 15
Hip Mobility
Monday 4-28
Practiced hard for an hour
Sprints 6x10 yds. 2x15 yds. 1x20 yds. 1x40 yds. (150 total)
Bench 155x10,8, Close Grip 135x10,8
OH Press 2x10x70
Inverted Pull up 3x10 w/ Rear Delt 3x12x20
Curls 3x5 w/ 5 sec. ecc.
Shrugs high rep
External Rotation work