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Bush123

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Hello Guys
« on: October 31, 2015, 12:57:48 am »
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Recently Got accepted on this forum really liking it seems to be a lot of really good information

Stats:
Age: Just Turned 15
Height: 5'11 maybe 5'10 and a half (height in shoes)
Weight: 150
BF%: like 8 percent
Barefoot Reach: 7'8
Current SVJ: 24”
Current RVJ: 2ft- 32 inches
1ft- ~31
100M 11.8 FAT recorded on May 27th 2015 which was my last track meet
Broad Jump 7'11
Bench Press 145x1
full squat 190x6
Trap Bar Deadlift 289x1 (Don't think I did it right I didn't really feel anything)

Recently started lifting weights and trying to improve my vert like this week started consistently, I am really close to dunking of 2ft when I'm on a good jumping day. However my high school basketball season will be starting soon and I have to see how much minutes I get and practices and such before I can make judgments, but I still have 2 months til our first pre-season tournaments.


Goals December 1st
Weight: 158+ (I'm more like 152 right now)
SVJ: 29”
Current RVJ: 2ft- 37 inches
1ft- ~36
Bench Press 185x1
Squat: 1.5x Body-weight squat
Be Dunking semi-Consistently

Training: Current Plan lift 3x a week Monday, Thursday, Saturday
This is the bit I’m unsure of. For Now I'm doing basically some jump rope to warm-up then a couple plyos then warm up to 4x6 squats then do either leg curls or back extensions for 3-4 sets of 6-8 reps followed by 2x15-25 of SL calf raises holding a dumbbell. Would love some advice here. Not really sure where to start. I train at 2 Different gyms but have access to a rack, Olympic platform( at the gym I go to Mon, Thu), GHR machine. Also Live in Cold weather place where it will probably snow in a couple weeks so I probably wont be able to go outside much. 


Any help or Anything u notice would be much appreciated I'll also post up a journal so I can track my progress. Thanks for any help!
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Mikey

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Re: Hello Guys
« Reply #1 on: October 31, 2015, 01:45:51 am »
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Welcome to the forums.
Some pretty impressive numbers for your age. You've still got a couple of years of natural growth left so you could easily end up being 6'2+. What position do you play?
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Merrick

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Re: Hello Guys
« Reply #2 on: October 31, 2015, 02:20:33 am »
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You're doing a lot of things right at your age.  You're already jumping pretty well.

Keep doing what you've planned.  Main focus right now should be eating a lot, and focusing on driving up those weight numbers.  You're doing good with the 4x6 squat followed by a p-chain exercise for higher volume and weighed calf raises.  That's likely ALL you need.  You likely don't even need the plyo's but if its nothing intensive and used as a warm up thats fine.  But with bball season coming up, that'll be pretty much all the movement efficiency you'll need along with some jump sessions 1-2x a week. 

Make sure you eat lots of food/protein!
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vag

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Re: Hello Guys
« Reply #3 on: October 31, 2015, 06:39:11 am »
+1
 :welcome:
I second everything Merrick said. Pretty solid view on things for someone so young. Just weights and basketball is enough to get you a long way. Don't get derailed and tempted do do 'fancy' stuff. Your plan is great just as it is.
I think that at this stage the most important is nutrition. But i don't mean the quality of it, more the quantity. Take advantage of the testosterone party that still rages inside you, you are on roids, literally. Eat a lot. Try to avoid junk but dont freak out about it, better eat junk than skip a meal. Make sure you are above maintenance each day you workout and around maintenance the other ones, while getting in as much protein as possible all days. If you ask me i would eat above maintenance all days.
Stay consistent with those and you will be a totally different athlete by the end of the season.
« Last Edit: October 31, 2015, 06:45:13 am by vag »
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Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

arnoud

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Re: Hello Guys
« Reply #4 on: October 31, 2015, 08:00:13 am »
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please, don´t fuck it up like all the other young kids, and try to squat 3x bodyweight in one year! 1kg a week added to your squat means 52kg in a year. It won´t work like that forever, but like others said, keep the squat and posterior chain exercises, keep it stupid simple, and think long term!! If there is one thing I would tell a young me is to be consistent with my training, always keep adding weight or reps, and keep it fun. Keep trying to dunk 2 or 3 times a week, and you will be a jumping god in 3 years, the chicks will stalk you!!Good luck, I wish I had vertical jump veterans in my days...
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LBSS

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Re: Hello Guys
« Reply #5 on: October 31, 2015, 01:17:20 pm »
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yup, what they all said. keep squatting, jump 2-3 times a week, and eat a lot.
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Merrick

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Re: Hello Guys
« Reply #6 on: October 31, 2015, 03:51:05 pm »
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But seriously, on top of squatting, don't take your p-chain exercise easier than your squat.  Your hamstrings are also very important not just for athleticism, but to keep your knees safe while doing all this basketball + squatting. 

A lot of people put 100% focus on squats and just throw in a glute/ham exercise just to get it done.  Treat it just as important as your squat and focus on driving the weights up
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Bush123

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Re: Hello Guys
« Reply #7 on: October 31, 2015, 09:55:57 pm »
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Quote from: Mutumbo000 on October 31, 2015, 01:45:51 am
Welcome to the forums.
Some pretty impressive numbers for your age. You've still got a couple of years of natural growth left so you could easily end up being 6'2+. What position do you play?
   
Thanks appreciate it, I hope so and I play point guard by the way
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Bush123

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Re: Hello Guys
« Reply #8 on: October 31, 2015, 10:05:30 pm »
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Thanks to everyone who responded, you guys have given me a pretty solid idea of what I should be doing.
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