I’ve found that when I build to a peak but don’t quite hit a max, I’m better off than if I had done all I could. I suggest hitting your PRs but not doing the most you could do. If you leave a little in the tank you will get the benefits (neural activation and whatnot) without burning yourself out for the important stuff next weekend.
That was kind of what I was planning on, especially in the squat. Nothing huge, myabe just a 3 rm or a couple heavy sets of 3 at a weight that I hadn’t been able to do 6 reps for etc.
With the bench, whe you add in the lesser amount of MU’s and the ego thing, you might be looking at a different plan.
Friday 5-30
Iso holds, then hurdle mobility stuff
Tempo 1x15x100 yd. w/ 30 sec. rest
1x8x200 yd. w/ 55 sec. rest (3,100 yd.)
Shot and played around for an hour and a half
Friday 5-30
Iso holds, then hurdle mobility stuff
Tempo 1x15x100 yd. w/ 30 sec. rest
1x8x200 yd. w/ 55 sec. rest (3,100 yd.)
Shot and played around for an hour and a half
PNF-quads, glutes, psoas
how fast are those runs?
They are right in the 17-17.5 second range. I never actually tested my 100 yard dash, but this speed feels right about 70%, plus I feel great right after I do it, refreshed, energized, recovered.
Saturday 5-30
Parisi
Shot and dribbled hard for about 40 minutes
Bench 1x3 at 175, 2x3 at 180 (this felt pretty good)
I was supposed to play in a Pro-Am game later tonight, but it was cancelled (forfeit from toher team) so me and two of the guys on te team, who both play overseas, just ended up playing king of the court for an hour.
The gym we were at closed earlier than I thought so all I had ytime for was:
Squats 1x3 at 185, 1x3 at 195 calves to ass CAT-focus. It’s def enough to maintain for now, but I am looking at going fairly hard at it Tuesday (but not that hard).
I also knocked out a bunch of chins at my house.
Sunday 6-1
Iso holds squat-2 min lunges-1 min pushup 45 sec.
The squat hold was basically a joke. I could hav easily gone on longer (just don’t see the point?). But it is defintitely true that this stuff gets so much easier after a little while.
Elliptical 20 min. at HR btwn. 120-130
PNF
6-3 Monday
Jump Rope warm-up + calisthenics
Played 5 on 5 for an hour and a half. I felt tired. Heavy legs, not a lot of energy etc. Don’t really know why. Maybe because the competition kind of sucked. Oh well.
Tempo Just 8x100 m followed by a good stretch.
6-4 Tuesday
Drilled hard for about 45 minutes, then did a ladder up to 7 and then back down. This was hard, but definitely doable, so I feel good about where I’ll be at with my conditioning this weekend.
Later tonight
Squats- atg- 185x3, 195x3, 205x2x3, 215x3, 225x1, 230x0
So I hit 225 all the way down and back up pretty easily. It was funny working my way up though. 195 felt alright, the first triple of 205 was ok and then the second one felt a lot easier. Then 215 felt basically as easy. It just took me a while getting used to the weight. With 230, I stepped out of the rack and it felt light. I know I could have hit it, but I went down and totally lost my focus. I didn’t even try to push it back up. I just left it there. I figured I already hit a big weight, something like 95% or so at 225 and if I can’t focus with 95%+ on my back, then obviously my CNS is telling me to stop. If I had to guess, I would say my full max is around 240, and my 1/2 squat max is in the 275 range. A month ago, I would have said my 1/2 max was about 270 and my full max about 210-215, so I do feel a lot better throughout an entire range of motion.
Bench 135x6, 155x6, 165x3, 175x3, 185x1
This went pretty smoothly and should set me up nicely for Thursday.
Chins-25 dead hangers in 3 sets
OH Db Presses 1x21 w/30’s
Ext. Rot./Abs
Wednesday 6-4 (for real)
Iso holds squat 1 minute, lunges 40 seconds, pushups 45 seconds
Treadmill 15 min. HR between 120-130
Hip Mobility/PNF
6-5 Friday
Yoga class
Shot for a while, nothing to write home about.
Tempo 1x12x100 yd. with walk across endzone recoveries, then abs
Recap this weekend
So I had the tryouts for the United States Maccabi team that’ll be playing in the International Maccabi games next summer in Israel, coached by Bruce Pearl amongst other college coaches.
There were about 40 guys trying out, all college players. Saturday and Sunday, we went for 2 1/2 to 3 hours. It was probably the most intense playing of my life. Besides a few drills, it was all playing 3 on 3 and 5 on 5 with everyone going hard as hell. Compared to the competitiveness and intensity of a in-conference college basketball game, which is really, really high, this was head and shoulders more intense. It was f-ing awesome.
Personally, I never felt so quick, fast or reactive in my life so my tapering worked out perfectly. I played my ass off all weekend and played great. At the end of the tryout, they had a 5 on 5 game to finish it off with everyone else watching. The coaches had talked about the teams and called out the 10 guys they wanted and it was pretty obvious these were the top guys and I was one of the first called so I’m feeling pretty good about it, but won’t know for a while. A good weekend for sure.
On a side note, the associate head coach from Syracuse , whose been there for 31 years, was there helping out and took a liking to my game. So I’m going to be working at the Cuse’s basketball camps this summer (good news). He also said Tom Izzo is a very good friend of his (great news!). So, hopefully he’ll out in a call for me which should SIGNIFICANTLY increase my chances of walking-on. It really is all about politics…
Congrast man, that’s some awesome news!
sweet man thats great news, keep up the good work!
Good stuff man keep it up!
Thanks guys. I will definitely continue to train as best as I can.
It’s funny, I am so motivated right now to train, but I know after 11 weeks of straight hard training with nothing more than 2-3 days of reduced vol. and int. twice, I need to take some real time off from what I do. This week, I’m going to go easy today, tomorrow and Wednesday. Thursday I’m going to test some stuff out to figure out where I’m at, Friday I’ll chill, Saturday I’ll just play and Sunday, I’ll chill. Then Monday, I get to start all over again.
I’m going to post what I’m planning on doing for the next 3-4 weeks so you guys can see and give me your thoughts. I’m decreasing the amount of speed/speed-strength stuff I was doing (not that I was doing a ton before) for a few reasons: I feel like I overtrained that specific quality over the last few months. My strength kept going up, but my speed didn’t, which “reeks of overreaching” (CoolColJ:))
So I’m still doing some, but in lesser amounts and in different ways. Plus, I need strength. Enough said.
Sample week
MONDAY
Play or skill work
Tempo (build to 2,500 yards over 3 weeks)
PNF
TUESDAY
Play or skill work
High Pulls or Cleans (more on this later) 5x3
Full Squats 5x5 straight sets
RDL 3x6-8
Military Press 3x5
Pend. Rows 3x5
WEDNESDAY
Easy cardiac work
Maybe some light shooting
THURSDAY
Play or skill work
Sprints and agility work- nothing more than 30 yard sprints-total of 200-250 or so yards
Power endurance medball work
DB Bench 5x5
Weighted Chins 5x5
Post. Chain 3x8
FRIDAY
Skill work
Tempo (building to 2,500 yd. over 3 weeks)
SATURDAY
Play or skill work
Full Squat 1x5 (Ramping to one max set)
DL 1x5
Military Press 4x8
Pend. Rows 4x8
Medball power endurance work
SUNDAY
Chill. Maybe yoga.
Besides that if I really up my strength, the sky is the limit, the other thing I noticed specifically this weekend is how important it is to be able to absorb outside forces and be able to transfer that eccentric force into an explosive, concentric one. That’s my reason for adding all the medball stuff. I thought doing tons of throws against a wall, with the ball flying right back at you and you exploding right back at it would be the the most optimal way to train this, especially in a total body manner. That’s also my reasoning for cleans, but I’ve never been taught and don’t have a coach here to help so it might just be high pulls to be safe.
Predicted numbers right now:
1/2 Squat-275
Full Squat-235
Standing vert (awful)-21 in.
Running vert (not awful. not good)-27 in.
BW-170
Fortunately, quickness might be most important in basketball and I am pretty proficient with that.
Also, today was just some pool work and hip mobility stuff. Boring, but chilled. While in the pool, I also did some short sprints because that old thread about the downregulation of the CNS scared me a little. I’ve had one bad experience with that and it won’t be happening again.
Went for a walk (pretty ghey, I know 
)
A bunch of pushups and chin ups
Foam rolled for at least 30 minutes
http://www.enhancedfp.com/workouts/speed/speed-recovery-workout-patrick-beith
Just did that today. I’m getting really annoyed at not having touched a basketball since Sunday. This was a good and necessary break, but I am chomping right now…thank goodness tomorrow will involve balling!
Thursday 6-12
Parisi
Shooting and handling for an hour
Bench- doubles up to 195
Chins- doubles up to BW+35
Squats- doubles up to 195 for a couple sets, then 1x12 at 135
Yoga