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Had a dream the other night about dunking. First time ever dreaming like that. Was quite realistic too. I was shooting around with a bunch of guys, just like you do before a game. The dunks were all ones I have pulled off in real life but I just had extra height in each one. All dunks off 1 foot and a few reverse thrown in for good mix.

Clearly remember the entire thing too which is strange for me. I normally remember the gist of a dream but not specific detail.

i weigh 78-79kg and have a 31-31.5" waist.

 

Holy shit!!! How tall are you again?

Also when I measure waist I'm measuring across the belly button. Easiest way for me to get some consistency.

so, my brother disappeared again this afternoon. it is, as our other brother said to me on the phone just now, only a matter of time before he dies. which i guess, technically speaking, is true for all of us. but it feels a lot more immediate for him than it does for most 25 year olds i know.

this is, as you might imagine, motivation-sapping. i'm going to get some noodles and drink some beer and watch something distracting until i fall asleep.

Shit. Cannot imagine how hard that would be.

Gotta love Brazil. Would hate to be on the end of police raid over there though. Have heard they're brutal.

i'm not t0ddday but that looks like PUHLENTY of volume without worrying about any additional work. maybe see how much of that you can realistically handle week-in and week-out before adding anything. my n=1 experience is that i can't do a full t0ddday program as written, but if i do as much as i can and sacrifice the less important stuff in favor of the more important stuff, it's really effective.

Yeah I know good point. Knew it while I was writing it but as usual felt the need to ask anyway.

I will leave it and see how I go with the overall volume. No doubt just the volume of the program will increase my work capacity and the fact that I'll be doing track work will increase my fitness for playing ball.

And now...

Here's the program from Toddday (thanks again mate). I'll post it here in full along with some questions. Toddday I have put the questions in red. Starting the training week week Monday is the best fit. Means I can do AM and PM sessions. Toddday if you think this doesn't fit with basketball on the Wednesday please let me know. The only issue I can see here is if I get banged up playing ball then struggling with the lifting session 2.

Monday:

AM- Track 1 - Bounding/Sprints/Walking Mobility
0) 3xstrides
1) Single leg Supine Bridge  x 10
2) Knee to Elbow Walking Lunge x 10
3) Knee to rear foot walking Lunge x10
4) Walking Spiderman x 10
5) Reverse Walking Lunge with posterolateral Reach x10
6) PrimeTime straight Leg skip  x10?
7) Rudiment Hops (all legs) (sets/reps - just forward or backward and side as well - x10 each leg?)
8 ) DL hops (3x10)
9) L/R leg bounds (2x5)
10) Alternating leg bounds (2x10)
11) Speed Bounds reps
12) 5x20m sprint   (rest periods for sprints- just based on when ready to go again?)
13) 3x40m sprint   
14) 3xflying 30m sprint
15) 2x60m sprint
16) 2x3x100m sprint

PM- Lifting Day 1
1) Squats: 4,7,7 @ 95,85,85%
2) Hip Thrusts: 2x10
3) Reverse Slant Bench Leg Raises w/weight (sets/reps)
4) 50xpullup
5) Standing Dumbell Press (4x10)

Mob
1) Wall HipFlexor Mobilization  2x10
2) Scapular Wallslides 2x10
3) Quadruped Extension Rotation 2x10
4) Knee Break Ankle Mobilization and Dorsiflexion 2x10
5) Stationary Lateral Lunge  2x10
6) Shrimp Squat / Single Leg Squat 2x10
7) Foam Roll and Stretch

Tuesday:

AM or PM- Jump Circuit
1x10 vertical jumps   (submax)
2x5 SL Vertical Jumps (each leg)
2x3 Max Vertical Jumps
3x5 Repetitive Jumps (5 times consecutive touch)
kX3 Step Jumps ("Toddday method")
10 x Pentultimate Jumps (single leg 1 step)
10 x SL max jumps

Mob
1) Wall HipFlexor Mobilization  2x10
2) Scapular Wallslides 2x10
3) Quadruped Extension Rotation 2x10
4) Knee Break Ankle Mobilization and Dorsiflexion 2x10
5) Stationary Lateral Lunge  2x10
6) Shrimp Squat / Single Leg Squat 2x10
7) Foam Roll and Stretch

Wednesday:

AM- Mob
1) Wall HipFlexor Mobilization  2x10
2) Scapular Wallslides 2x10
3) Quadruped Extension Rotation 2x10
4) Knee Break Ankle Mobilization and Dorsiflexion 2x10
5) Stationary Lateral Lunge  2x10
6) Shrimp Squat / Single Leg Squat 2x10
7) Foam Roll and Stretch

PM- Basketball

Thursday:

AM- Jump Circuit
1x10 vertical jumps   (submax)
2x5 SL Vertical Jumps (each leg) (stationary or running)
2x3 Max Vertical Jumps
3x5 Repetitive Jumps (5 times consecutive touch)
kX3 Step Jumps ("Toddday method") (sets)
10 x Pentultimate Jumps (single leg 1 step)
10 x SL max jumps (stationary or running)

PM- Lifting Day 2
1) Squats: 5,3,1 @ 70, 85, 100%.
2) Deadlift: 5,3,2,1,1,1 Workup
3) Explosive Push Press (sets/reps)
4) Slant Bench Abdominal Curl w/weight (sets/reps)
5) Med Ball Toss (sets/reps)

Mob
1) Wall HipFlexor Mobilization  2x10
2) Scapular Wallslides 2x10
3) Quadruped Extension Rotation 2x10
4) Knee Break Ankle Mobilization and Dorsiflexion 2x10
5) Stationary Lateral Lunge  2x10
6) Shrimp Squat / Single Leg Squat 2x10
7) Foam Roll and Stretch

Friday:

PM- Mob
1) Wall HipFlexor Mobilization  2x10
2) Scapular Wallslides 2x10
3) Quadruped Extension Rotation 2x10
4) Knee Break Ankle Mobilization and Dorsiflexion 2x10
5) Stationary Lateral Lunge  2x10
6) Shrimp Squat / Single Leg Squat 2x10
7) Foam Roll and Stretch

Saturday:

AM- Track 2 - Bounding/Sprints/Walking Mobility
0) 3xstrides
1) Single leg Supine Bridge  x 10
2) Knee to Elbow Walking Lunge x 10
3) Knee to rear foot walking Lunge x10
4) Walking Spiderman x 10
5) Reverse Walking Lunge with posterolateral Reach x10
6) PrimeTime straight Leg skip
7) Rudiment Hops (all legs)
8 ) DL hops (3x10)
9) L/R leg bounds (2x5)
10) Alternating leg bounds (2x10)
11) Speed Bounds
12) 5x20m sprint   (rest periods for sprints- just based on when ready to go again?)
13) 3x40m sprint   
14) 3xflying 30m sprint
15) 2x60m sprint
C2) 2x2x150m,1x300 TT sprint/stride (TT = time trial?)

PM- Lifting Day 3:
1) Squats: 3, 1, 1, 1 @ 90%
2) Dumbell Single Leg Deadlift to Press (reps/sets)
3) Dumbell Incline Press
4) Dumbell Row
5) Weighted Pullups

Mob
1) Wall HipFlexor Mobilization  2x10
2) Scapular Wallslides 2x10
3) Quadruped Extension Rotation 2x10
4) Knee Break Ankle Mobilization and Dorsiflexion 2x10
5) Stationary Lateral Lunge  2x10
6) Shrimp Squat / Single Leg Squat 2x10
7) Foam Roll and Stretch

Sunday:

PM- Mob
1) Wall HipFlexor Mobilization  2x10
2) Scapular Wallslides 2x10
3) Quadruped Extension Rotation 2x10
4) Knee Break Ankle Mobilization and Dorsiflexion 2x10
5) Stationary Lateral Lunge  2x10
6) Shrimp Squat / Single Leg Squat 2x10
7) Foam Roll and Stretch

I am pretty stoked to get started on this. My only other question is regarding some aerobic work. I had planned to introduce tempo work (12-15 x 12s run/60s rest) twice a week on off days. I have heard this provides good aerobic and work capacity and help with recovery. It would likely fit in Tuesday and Friday in this plan. What are your thoughts?

All in all thanks again Toddday and I'm looking forward to some 

Quote from: Coges on June 26, 2016, 08:37:55 pm

26/06/16 5pm

Trained with my mate last night so just did whatever.

RDL - bar x 10, 60 x 10
Deadlift- 80 x 5, 100 x 5, 120 x 5, 130 x 5
(last set was belted - lower back felt somewhat dodgy after 120 set. Threw the belt on and the 130 set was hard but not sure I got much from belt anyway)

Got talking to my cousin who was training at the same time so spent about 25 mins standing around. We had just watched him do box squats for sets of 4 at 180kg. It's his deload week too  after maxing out at 220 for 5x5 last week. He is about 115-120 at the moment though but strong as fuck. He's a bodybuilder but trains for strength too. First time I've ever actually seen him lift. We catch up pretty often but never in the gym.

Chins-
bw x 5, 5, 5

Tyre Flip (don't know weight of tyre but it was tractor sized)
4 x 5 flips each

EZ bar curls-
25kg x 10, 10, 10

Felt pretty good afterwards. Forearms are feeling it from the tyre flips. First time ever doing these but they felt pretty good.

Your cousin sounds like a beast.
It would've been really cool/motivational seeing those lifts done in person.

Yeah he didn't know I was there at that point. We were standing about 10m away just in awe. He's a legit big dude though so seeing him do any lifting is great. He uses 70s for db bench which just blows my mind. Super nice guy though and was really helpful to my mate (who has lost 30+kgs recently) with some information on training.

26/06/16 5pm

Trained with my mate last night so just did whatever.

RDL - bar x 10, 60 x 10
Deadlift- 80 x 5, 100 x 5, 120 x 5, 130 x 5
(last set was belted - lower back felt somewhat dodgy after 120 set. Threw the belt on and the 130 set was hard but not sure I got much from belt anyway)

Got talking to my cousin who was training at the same time so spent about 25 mins standing around. We had just watched him do box squats for sets of 4 at 180kg. It's his deload week too  after maxing out at 220 for 5x5 last week. He is about 115-120 at the moment though but strong as fuck. He's a bodybuilder but trains for strength too. First time I've ever actually seen him lift. We catch up pretty often but never in the gym.

Chins-
bw x 5, 5, 5

Tyre Flip (don't know weight of tyre but it was tractor sized)
4 x 5 flips each

EZ bar curls-
25kg x 10, 10, 10

Felt pretty good afterwards. Forearms are feeling it from the tyre flips. First time ever doing these but they felt pretty good.