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Thanks for cutting out the 90 second set up.
<a href="http://www.youtube.com/watch?v=s6uuVVTLmHA" target="_blank">http://www.youtube.com/watch?v=s6uuVVTLmHA</a>
http://www.youtube.com/watch?v=s6uuVVTLmHA
im going to laugh when im posting pictures of "nba 2011 champions - the miami heat"
Maybe on playstation....but that's as close as they are getting
ME upperbody-
Bench- 185x10
225x5
300x3
320x1( had maybe 330 in the tank)
(3 board) Close grip board press- 225x10
315x3
Normal grip- 365x1( felt amazingly easy, could have gotten it off 2 board )
Pin press- couple inches off chest, worked up to 275x3
DB press(with 1 red band for 2 sets, 2 red bands around me for the last 2 sets)
-100lbsx12
100lbsx10
100lbsx5
x3
pull ups- BWx10
+10lbsx8
+20lbsx6
+30lbsx3
Lat pull down- 200lbs+red band- 3x6
Tricep pushdowns(elbows flared) 125x3x6
Rolling tricep Dbs- 60lbsx3x10
BB row- worked up to 315x2x8
Shoulder press- 70lbs(DBs) 3x10
Took the weekend off and upped my calorie intake which worked like a charm.
tomorrow is DE LB
good read and good luck to this kid and his family
http://rivals.yahoo.com/highschool/blog/prep_rally/post/Player-honors-mother-with-46-point-game-two-days?urn=highschool-332320
I can remember going on a trip with the boys and their dads in elementary class in 4th grade and the campground we stayed at had a court. We all decided to play and I remember my Dad (5'10") dunking on fast breaks. He was by far the coolest Dad there...but I'm slightly biased.
<a href="http://www.youtube.com/watch?v=CETPQODDXs0" target="_blank">http://www.youtube.com/watch?v=CETPQODDXs0</a>
How ridiculous is this?<a href="http://www.youtube.com/watch?v=3q4OY1pqz98" target="_blank">http://www.youtube.com/watch?v=3q4OY1pqz98</a>
Great article, very interesting.
Does Roger Nelsen still post on here?.
If words of reason, like these: "Maybe you should rest your quad for a bit" come out of my dirty mouth, then you have a problem.
156 lbs? Starting to get heavy eh?
But I think I've decided anyway, it has to be a simple program, and also color code it:
Monday: DJs 3x5, Squats 3x5, Med ball throws
Tuesday: Power (some easy jumpsquats, PC, PS), Upperbody, Longer distance sprints (not maximally)
Wednesday: Core + HIIT + Lots of stretching
Thursday: Squats 1x5 (heavy), Med ball throws, Double leg bounds (high volume)
Friday: Shorter distance sprints + Long jump in the sand pit + Upperbody
I think this makes sense and pretty much touches every quality good enough.
Color coding:
Plyo, Speed = RED
Speed-strength = ORANGE
Strength-speed = PURPLE
Strength = BLUE
Core = TEAL
Speed/Conditioning and Conditioning/Speed: GREEN
Upperbody = BLACK
So it's basically this:
Monday: Plyo 3x5, Strength 3x5, Speed-strength
Tuesday: Strength-speed, Upperbody, Conditioning/Speed
Wednesday: Core + Speed/Conditioning
Thursday: Strength 1x5, Speed-strength, Plyo (will see about the volume, probably 3-4x10)
Friday: Speed, Plyo, Upperbody
So you can see easier the way it's being constructed.
Looking at it right now, it looks to be too much on the plyo, speed and speed-strength spectrum and too little on the strength spectrum. Will see about how and if I tweak it.
The only BIG problem I see are the two leg bounds that make me sore as heck, so that would destroy me for Friday when I'd do short range sprints + maximal jump in the sand pit. Will have to be really careful with the volume there.
I could do this on Thrusday and Friday instead:
Thursday: Squats 1x5 (heavy - more potentiation than anything), Shorter distance sprints, Upperbody
Friday: Long jump in the sand pit + Med ball throws + Double leg bounds (high volume)
That would live me killed for Saturday though. So I could go with consecutive hurdle jumps instead of double leg bounds and prevent that.
I also think I'm going to switch Monday with Tuesday, considering I'm going to be tired from playing all weekend long, so it doesn't makes sense to come up fatigued and do depth jumps and squats.
