Adarq.org

Track/jumping at basketball

Warmup

4x60m sprints

Light bounds (track wet from rain again): LRLRLRx2(30m), LLRRx2(20m), LLLLx2(10m)

Then some submax jumps before basketball (and some during the game as well)

3 SVJs

3 DSVJs

4 SLRVJs

My legs are absolutely toast though today after Mon/Tues...I don't usually get DOMS this bad but so long as it's muscle pain and not joint/shin pain I'm happy.

Gym

Warmup/foam roll hips and quads

Squat: 1x8@70kgs, 1x8@110kgs, 1x6@140kgs, 1x6@150kgs, 1x8@160kgs  , 1x10@70kgs

Chin-ups: 15, 12, 9

Bilateral barbell calf raise: 1x20@60kgs, 3x20@90kgs

Don't know why but this cycle is doing wonders for my squat. I'm finally breaking through the plateau I've had with it and getting closer to 2.5x BW. It's crazy: felt tired all day at work but once I got to the gym I felt good, and strangely the 160kgs for 8 almost felt easier than when I tried 155kgs for 8  . Just gonna keep riding it and try for 2.5x 1RM. Then I'll prob think about doing more strength expression stuff (i.e. bounding 2x a week and jumps 2x a week with squat maintenance).

Gym

Dumbbell calf raises: 3x20@70kgs

Light jump squats: 3x12@20kgs

Barbell lunges: 3x6/leg@35kgs

Light single-leg box jumps : 2x5/leg

Shoulder press/flys alternating: 3 of each x 8@ 30kgs

A shitload of foam-rolling/stretching

If I were you, I'd just be trying to lose that fat before you start complicating things with deloads etc.

Jumps:

5 SVJs

8-9 DLRVJs

8 SLRVJs

(Also 1hr basketball)

Jumps felt pretty good even though they were just submax jumps for technique and motor pattern with not much run-up speed (see vid below, turned sound off due to distortion but was snapping the rim pretty well). Rest week next week, hope to get some good jumps in by the end of it.

<a href="http://www.youtube.com/watch?v=0c3RbHbkcpU" target="_blank">http://www.youtube.com/watch?v=0c3RbHbkcpU</a>

Quote from: acole14 on March 08, 2012, 06:56:50 pm

Haha, it's cool to see someone jumping at MSAC. What night/s do you play?

Edit: Nice jumps BTW

Thanks for that Acole!

The original video from 2010 was shot at MSAC but the one from yesterday was at Boorondara Sports Complex (BSC) in Balwyn. I play a half court pick up game Tuesday mornings at MSAC with a bunch of friends (old guys basketball) and I play A-Grade on Thursday nights at Balwyn. I was feeling quite good after my game last night so I thought I would test out the legs.

  Haha so it is, been ages since I've been to Boroondara. Nice, you must have some skills to play A-grade there,   heard it's pretty competitive.

Gym

Lunge: 1x8/leg@50kgs, 3x6/leg@80kgs, 1x6/leg@60kgs

Jump squats: 1x10@12kgs, 3x10-12@16kgs, 1x10@12kgs

Barbell calf raise: 1x20@60kgs, 3x20@110kgs

Pull-ups: 9,8,7

(No cleans because of sore lower back - got hit playing basketball few days ago)