Adarq.org

Training
Sq 3x6 102.5
Basketball game - 40mins no subs
BP 3x6 77

Ok, i've decided if we are going to lose games every week, i'm going to go down swinging. There is no reason why i'm taking < 5 FGA a game, when i'm easily the best player on the team by far. Will play tonight as though it's my last game ever. Superstar mode enabled. brb getting our first win.

Didn't win But i did everything i could.. frustrating. we were within 6 points (amazing for us) towards the end, i got a steal in the last 30 sec, and quickly went up for a layup, got fouled, just missed the layup .. if i had hit it, and made the and1 wud have had a chance to take a 3 to tie the game. but alas it wasn't to be. turnovers killed us, stupid ones too, like being called for carrying the ball.. scrub level mistakes. it was discouraging to play solid defense, run back on o, and just watch us turn over the ball...

looks wise, had to practically beg for the ball .. i think i've pissed off our point guard cos he doesn't want to pass to me honestly what we're missing right now is a decent shooting guard. we need a guard who can score.. atm our one half ok guard is reluctant to play point, he just doesn't give a fuck about running the ball. i don't blame him, we don't have the best candidates for passes lol. but even when he does decide to pass, he takes a million seconds before deciding to pass, which pisses me off cos i like a fast paced style gane and don't like it when the defense has too long to figure out what's going on: just pass is quickly!!.. if you take too long, i dont even want the ball anymore lol. our other guard is a highly functioning retard.. he can barely get from one side of the court to the other without turning it over.. so sad ..

There was a point at half time when the scores were teh same. We have a quick chat at the break, and a team mates is saying 'good job guys, your position on D was perfect' and im thkning no shit, i've played my heart out,  blocked every single shot inside, helped out my team mate at the right wing, and boxed out for rebounds perfectly.. it wasn't an accidient! but what i really wanted to say was, you faggots need to pass me the ball more, how else do you think we will score? And of course you can't say that because it's impolite and greedy .. but it's also the truth lol!!!  im fairly sure i scored at least half of my teams points despite having too few shots :/

have started asking around if there any teams looking for players. i watched a game after us and someone told me they possibly needed an extra player. but although they are 10x better than my current team, i don't think i'd fit in there.. they are still a bit too shit, even though i'm not looking for a too polished team either. will keep looking! i just don't think people respond well to random guys approaching them to join their team. I asked one team which i like and who beat us a few weeks back if they needed a player. and he seemed receptive, said sometimes they need a sub, but when i asked him if he wanted my phone number he said, i'll just see you next week yeh? lol.. so he was just humouring me.

oh fuck in all my rambling dear diary above, i forgot to mention conditioning was much improved even playing the full game without sitting out. we don't stop much either since there were few foul calls and no time outs either. i'm ascribing it to the 5km i ran last week, so it's clearly helping with aerobic fitness. so this week i'm gonna try to run ~6km.

good nervous systemslow nervous system and good natural strength levels your potential gains might be towards the lower end. In summary you have to identify what "type" of athlete you are and just do what you can do with what you have to work with.

Very good article. Just wondering, how do you tell apart someone with a slow or good nervous system?

Don't that statistic but even if it's true, the average basketball player doesn't run 5 miles a game he MOVES five miles a game.  He does that jogging, running, sprinting down a 25 meter court, walking, standing around during free throws, etc.  Because of this the energy systems used are completely different than those used in a mile run, so the comparison isn't useful. 

OK, the argument goes something like this - With a good aerobic base an athlete running up and down the court is in the effortless aerobic zone, not from sustaining an anaerobic  state which exhausts and fatigues and kills performance. This means when the player needs to apply high intensity (eg, sprinting or jumping etc) he's not doing so from an overly fatigued state from the usual up and down. Being fatigued would stop him being able to run as fast, or jump as high when chasing down the ball.

I've heard studies reference that basketball is a mainly aerobic activity. Yes of course there are anaerobic situations, which you'd expect but the vast majority of the game takes place in the aerobic zone. So that's why it's important for a basketball player to have a good aerobic base which allows him to do most of the running effortlessly and aerobically.

TLDR: A guy who can run aerobically for 20-40 minutes at game pace (not including fast breaks and the like) is fitter than someone who can't and has to go quickly into and stay in an aerobic state during a game.

I agree with you that specialising in running a great mile might not do much for a basketball player. But i'm more interested in finding a good test for aerobic fitness for a basketball player.

But the average player runs 5 miles during a game?

Training
SQ 3x5 111kg
BP 10x69.5 (PR)
DL 3x130kg
RDL 8x 80,75kg
2km run in 20 mins @  6km/hr , 2 incline - covered

SQ was very hard and form was awful. BP I didn't have any idea what weights/reps/sets to do today, so casually worked up to a max of 95kg which I didn't try to get off my chest, i knew i was going to fail it. Should have gone with 92kg but it's all good. I haven't got any programming for friday bench. I'm just going to freestyle it? Might start playing with overhead presses too. Why not? Set a new 10RM on BP which is welcome within my new training philosophy that any progress is great, whether for reps or for weight. Interestingly when I failed the 95kg, i could wiggle under it easily, which means i've lost a fair bit of weight since the last time I got pinned down it was a big struggle crawling out. One day i'll get that 100kg close grip BP and i'll be happy, till then, keep adding reps and see where it takes me, so far it's working, i feel much better underneath the bar and my form is solid and progress with reps seems to be coming along nicely.

DL sucked. The weights are very light and fly up, but my form sucks, with horrible back position both at the start of the lift and putting the bar down. I don't know why I bother with this exercise. Am thinking now to make the RDL the main exercise and let DL be an assistance one. My RDLs look picture perfect compared to DL. That way i'll get the benefits of doing a hip hinge ex correctly from the RDL and I can probably start doing rack pulls then to still keep pulling heavy just with good form. Why not?

Oh and I did Chins before DL today which worked quite well, so keep doing that too.

No sprinting today because it has been raining and the grass will be wet.

Randomly decided to do aerobic work, feels good man. I should do this 3x a week on every training day. Why not? It's great.

rely brosefs.. i don't see anyone logging road work or even talking about it anywhere on the forum. not saying people don't do it, or abide by aerobic work just don't see it being stressed or emphasised much.

if you were are talking about the aerobic/anaerobic tradoff well yea it's overstated because no one wants to look or perform like a marathon runner right?

Just got back from basketball.. some observations -

Conditioning was not a problem today. Why?
- Pre/peri workout nutrition. Sipped on a shake  (~600mL half water, half lowfat milk, 2 tablespoon chocolate powder, half a scoop protein powder).
- Didn't squat before the game
- Did some treadmill work yesterday.. can it make a difference so quickly?

I'm not sure which of the above made the biggest difference, but obviously I should try to do all 3 from now on.

I only failed to run back on D twice, and both times it would have been futile cos they were fast breaks and I was too behind to catch up. My team slacks off on D meaning I have to spend extra effort making up for it. But I did well today, I lost count of how many blocks I had. It got to the point where I was more likely to block a shot than not when someone drove inside, near me. Although I did pick up 3 fouls in the 1st half, which meant I had to dial it back for the 2nd. Offence sucked, as usual. I had 3 FGA the whole game, scored 2, hit 2/4 foul shots, which I am annoyed with since I needed to score more points. Can't do anything about it. If my team worked harder at distributing the ball and playing D we'd score more points. I really can't understand why i'm not getting more looks, but it doesn't matter since it's not something I have any control over. If they weren't so slack on getting back on D, i'd be more confident hovering around the rim looking for offensive boards, but that's neither here nor there, esp when turn overs are a big problem.

But yeah the priority now is to build an aerobic base. It's the thing I lack the most and because of all the stupid HIIT shit i had read, i've neglected it. Fuck squatting, jumping, sprinting, weights all of that shit, aerobic base takes precedence. If I build up excellent conditioning, i'll be able to run up and down and play awesome D, and go forward on offensive, pick up boards and maybe score some points.

Training
Bball match
SQ - 3x6 101kg
BP - 3x6 76kg

SQ was stupidly hard today. Even warming up with the bar felt difficult, my knees were complaining. So I chilled around for about 4 hours and then tried again at midnigh. My left knee actually hurt after the first workset and I had to take the bar out backwards for the remaining 2 sets. That addressed the knee pain thankfully.

BP was ok today.

Finished off with 4 sets of chins, got a nice arm pump. All in all glad to punch in and get this workout in. Was inclined to skip it after the draining game but couldn't go to bed missing a workout. This will be a hard week with 5 back to back workouts.