Thursday 6-26
Parisi
Sprints 4x10 yard hills, 2x15 yd., 2x20 yd., 2x30 yd., 2x40 yd
Medball throws: Chest 2x50, Side throws 2x25 each, Shot out throws 1x25 each, Slams 2x10
Then I played ball for about an hour and a half. Played well, my shot was falling, but I felt like my quickness was off a little bit. The sprints probably took some out of me, there was only like 30-40 minutes between those and playing.
After that, I lifted:
DB Bench 5x5x70s
Weighted Chins 5x5
Bulgarian 1x8 w/65
Biceps
Friday 6-27
2-ball dribbling
Shooting for an hour
Tempo on court 1x12x125 yds. or so
PNF
Saturday 6-28
Played and drilled for a few hours earlier yesterday. I didn’t bring a timer with me when I sprinted on Thursday, but I know I felt like I was running faster than ever, especially after the short hill sprints. I felt like they definitely potentiated me in some form and the speed work after, I was flying. Also, my legs really don’t get sore anymore from anything and my quads are still sore as I write this so I know I did something good.
Later last night
Parisi-ground based
Snatch Grip Dead 135x3, 145x3, 155x3, 165x3, 175x1, 185x3
Squat up to 185x5
Military Press 4x8x80
Rows
Tris/Delts
Sunday 6-29
Yoga
Monday 6-30
Parisi
10 running jumps (one and two legged)
1 on 1 full court for about an hour and a half
Played real well, felt really good after feeling not quite as well on Saturday.
Later tonight
Military Press 4x8x85
DB Press 4x6x70
Rows 4x8
Tris/Rear Delts
Med Ball throws- 350 total (100 chest pass, 100 side throws, 100 shot put, 30 slams, 20 overhead throws)
sup bro?
recently checked out your training journal. Some pretty good stuff. Wanted to know how you are coming along.
1
sup bro?
recently checked out your training journal. Some pretty good stuff. Wanted to know how you are coming along.
1
Ok, I’m back.
So, since it looks like I won’t be playing for my school until next year, I have an extended period of time to shore up some weaknesses and focus on what I’m lacking in, the first extended period of time ever. So, my strengths and weakness as a basketball player look like this:
Strengths: quickness/first few steps of acceleration, ball handling, shooting, work ethic/commitment, leadership, reactivity
Weaknesses: strength, power, speed, being able to chill out and take a couple days off here or there
Lol, so strength, power and speed. That is why I am going to for the foreseeable future be training like a sprinter, focusing (athletically) on the forty-yard dash. I’ll be doing it CF style for the most part (hill work, tempo work, gpp->spp, med ball stuff, 3 on, 1 off, etc). The next month should look like this:
Day 1- Upper rep/assistance work, play bball games, 10-15 max jumps
Day 2- <200 yards of shorter hill work, with increasingly longer recovery, <50 yards of 10 or 15 yard sprints w/same work on rest periods, Full squat 4x5, RDL 3-4x6-10, Lunges 2x5-10 each
Day 3- Tempo -1,500-2,000 yards, shoot/dribble
Day 4- Off
Day 5-Upper (heavier, bench), hard skill work, 10-15 max jumps
Day 6- <100 yards of shorter hill work, <200 yards of longer (50-80 yards) hill work, rest periods increasing (and distances shortening for longer hill) over time, Deadlift-7-10 singles, Full Squat up to 2x5, hamstring curls 3x10
Day 7-Tempo 1,500-2,000 yards, maybe shooting/dribbling
I was trying to figure out how to get medball stuff in there. Probably just when i do lots of abs with it on tempo days. That should suffice. I’m gonna test my 40 and vert on Saturday so i have a starting point and then, it’s off.
Thursday 9/11
Little warmup
Tempo 100 yd. x 20 (2,000 yd.) -abs in between
10 minutes of high rep, lower body stuff, including two sets of 50 squats which rocked my world.
PNF stretching and static work for another 20 minutes
My lower weight work is going to be set up like this for the next cycle:
Lower 1- Full Squat 3x5, RDL 3x6-10, Hamstrings 3x10
Lower 2- Full Squat 3x5, Split Squat 2x5-10, Back Extensions 3x10
I’m (whether it’s smart or not) kind of dieting now, with some help from Shelby Starnes from Tropinin, to see if I can get down to around 7% bf. I started Sunday and was realistically 11% probably. Five days later, I’d say I’m down a percent. Definitely a difference so far. But d**n, am I hungry. Based on how much I was eating before, it’s like cut in half here, whether it’s a high day, low day, whatever. But, it’s not like I needed that many calories before, I’m just young with a fast metabolism. We’ll see how it goes! OOk, it went and then went away. Lol. Naw, I actually just changed it to a muscle-gaining focus. 3 high days, 2 med, 2 low. 450-500 carbs on high days, 350 on med, 100-150 on low. Get big son!
Friday 9/12
Shot and dribbled, did some tempo skill work etc. for about an hour. Then I did a circuit of 100 jumps of various type of jump ropes and two-ball dribbling drills for four straight repeats of Michael Jackson’s “You Rocked my World.” Not vintage Michael, but a good song.
Saturday 9/13
BW this morning: 169 lbs.
Went to test my 5rm bench today after going, 5x5, 4x5, 6x5 the last three weeks a la The Art of the De-load a la EC. Anyways, I hit a very heavy single at 205 which is probably 5 lbs. or so from my max and then hit 180x5, which is a PR for me. I have a 6-5 wingspan at 6-0 so benching has never been easy for me, but I’m getting better at it. So,
Bench 155x3, 185x1, 205x2, 180x5
11 Max Jumps- got rim off running a couple times. But couldn’t get there after jump 5 or 6. I’m too conditioned, too efficient vs. proficient right now.
Drilled and shot pretty hard for an hour.
A1. Dips 3x10+25, 1x5+45
A2. Weighted Chins 3x5+10
Flies 2x10, Landmines 2x10 each, Pull-Aparts 2x10
Low day today but not especially hungry or anything. I actually feel more full on low days than high days. This ends the first week of the diet. I felt soooo hungry the first few days, just because I had been eating sooo mch food for months on end before and basically cut that in half overnight. But it was soo much more than I had needed, I 'm just young and really active so it didn’t matter. It’s not like I’m really under eating now, I was jst so used to eating a ton, that eating normal made me starved. But I’m getting used to it now and that is good!
My dude keep it up. Basketball is and always will be my first love. If it is wasn’t for ball, I wouldn’t have been picked up as a sprinter.
Stay up man.
1
Thanks boss. What’s your deal, training-wise? And where are you at in NY?
Tested my sprint times today. Wow. I am one strange runner. I know KB has said basketball players are a lot slower than they look or should be and I guess I fit that for sure. I ran the 10 yd. sprint 3 times. I only had it timed once. I hit 1.65, which isn’t bad at all. I was pretty pleased with that. But, I ran the 40 four times, times it each time and my best time was 5.5. That’s not a typo or whatever, just a sundial time. Maybe someone can help me out understanding. Thats almost 4 seconds to go from the 10 to the 40 with a 10 yard head start. God-awful. Anyways, at least I have a lot of room to improve.
Sunday 9/14
Parisi
3x10 yd.
4x40 yd.
Full Squat 2x8x135, 1x8x145, 1x8x150
RDL 3x8x195
Split Squat 2x10x115
Hanging Abs 2x13 w/ 2x10 single leg calves
Ab Pulldowns 2x20
5.5 40. I’m gonna go kill myself. Lol
Those numbers seem off; I don’t see how you could have ran a 5.5 40 with a 1.65 10.
Have you settled on a program? Just remember there’s always room for progress, so keep your head up and don’t let a bad test day get to you.
Queens boyyyy. I’m in GPP for track right now. I should begin SPP sometime next month. Probably near the end of October.
Senior year baby, I want championships!!
They definitely seem way off. I don’t know. I’ve run maybe 30 all-out, real 40 yard sprints in my life. Just played an practiced a ton of basketball. Anyways, this is what I’m going to be doing for my next cycle, probably 3-5 weeks.
Day 1- Upper rep/assistance work, play bball games, 10-15 max jumps
Day 2- <200 yards of shorter hill work, with increasingly longer recovery, <50 yards of 10 or 20 yard sprints w/same work on rest periods, Full squat 4x8, RDL 3-4x6-10, Split Squat 2x5-10 each
Day 3- Tempo -1,500-2,000 yards, shoot/dribble
Day 4- Off
Day 5-Upper (heavier, bench), hard skill work, 10-15 max jumps
Day 6- <100 yards of shorter hill work, <200 yards of longer (50-80 yards) hill work, rest periods increasing (and distances shortening for longer hill) over time, Deadlift-1-3x3, Full Squat up to 3x5, hamstring and lower back
Day 7-Tempo 1,500-2,000 yards, maybe shooting/dribbling
That’s cool man. What do you run? What are you looking to do?
I was in New York twice this summer, first in Long Island and the BK and then later in Cuse.
I’ve completed one year of track last year and coming back as a senior/leader of the team. I’m a sprinter. I do the 100/200. I’m looking to add the 400 as well into my list of sprint of events.
Monday 9/15
Tempo 100mx15 walking/jogging the curves
BW+mobility stuff after, then static stretching
It’s amazing how much more energy I have by cutting down on the basketball. I’ve never done it like this, but I feel really good. Legs feel crazy fresh, I have non-stop energy and although it’s never been an issue, my T levels are sky high, even more than normal. It’s cool.
Tuesday 9/16
Parisi
Drilled pretty hard for a little longer than I wanted-90 minutes
Military Press 85x6, 90x6, 95x6, 75x12-felt heavy, much more than it should have. I’,m not sure what I’ll do with this. Doesnt really matter anyways.
Pull ups- 10,8,8,8 These felt good. 10 with bodyweight was fairly easy, prob could have hit 13-14 max from the dead hang.
DB Row 65x20, 80x15 -Krox Jr. Rows
CG Push upx30
Shrugs 3x10x80
Overhead cable extension 2x10
Wide grip pushupx30
Stomach agsainst incline rotator cuff raises 2x10
Lots of high-rep stuff today. It just felt like right.
ednesday 9/17
Parisi
Hill Sprints (15-20 yard hill) 8 sprints w/1-1:30 between sprints
6x10 yards w/1-1:30 between sprints
2x20 yard w/2 min. between -the second one was probably the best 20 yard sprint I’ve ever run. It felt really fast so that was a good way to end it.
Full Squat 3x5x165
Split Squats 1x10x115, 1x10x125
Back Extensions (holding 90 lb. EZ Bar) 3x10 w/10 sec hold on last rep
Cable Pull-throughs 1x30
Hanging Abs 1x15 w/ Ab Pulldowns 1x20