Adarq.org

12/5 AM
Workout time:1 hr 15

Treadmill sprints 3x15s w/ jog between

5 mins stretches

BP (60s rest):
135 x8
185 2x3
135 x 10, 8 (pause)

Ab wheel  (60s rest):
15, 15, 28 

Rows :
60 x10,
85 x 8,8

SL hack squat rhythmic partials:
90 x20, 180 x20 /ea leg

DB Ohp (60s rests):
40's x 10, 10, 7 (+2, +2, -1)

RFD RDL (below knee):
225 x8
275 x8
295 x8,8

Edit: I put in the wrong number for bench. 185 2x8 would have been insane and a huge PR 

PM

Throws x 300 (45 mins) - not great consistency..

12/4
Workout time: 40 mins

Front squat (90s rests):
215 x8
225 x8
255 2x5
185 x13

SS:
-Reverse flys: 10's 3x8 (+1 set, +2 reps, -5lbs)
-Rotator cuff arm rotations: 10's 3x8 (+1 set, +2.5lbs)

SL hack squat rhythmic partials
L:180 x20,20, 230 x12
R: 180 x20,20, 230 x20

Pause RFD captains chair (60-90s rests): (+pause, RFD)
x35, 25, 18 (-0reps, -5 reps, -7 reps)

Pretty beat, had to sit with my head in my hands for maybe 3-5 mins after this workout. Just one more tomorrow to close out the training block.

12/3
AM: contrast training SPP
Workout time: 1 hr 45 min
Back is still tweaked so I worked around it this workout.

SS x3 (90s rests):
-Pause RFD Leg Press
--270 x20
--360 x20
--450 x15
-Sled pushes
--(max intensity) 2x 15 sec pushes
--(max intensity) 10s+10s+10s

Sprint starts (15-30s rests):
x15 ea/ leg

SS suitcase carry x2 (90s rests) (-1 set fewer):
-Right arm:
--110 x62 secs (+10 lbs, +2 secs)
--100 x60 secs
-Left Arm:
--110 x60 secs (+10 lbs)
--95  x54 secs  (-5lbs, -6 secs)

SS x3 (120s rests):
-Shuffle sled push:
--(max resistance) 3x8 steps/ ea leg (+higher resistance, -4 steps )
-Skater hops (paused)
--3x12

SS x3 (30s rest):
-Banded reverse flys (ecc):
--3x12
-Palloff press:
--3x8 (+higher intensity)

https://www.just-fly-sports.com/podcast-12-jb-morin/

“If you need to improve your (jump) velocity, squat jump is not fast enough, you need assisted jumps”

“30% faster lower limb extension compared to squat jump is very important in overspeed jump training”

So the concept for this is kind of the same as overspeed training for sprints. Pretty much with these you are doing an SVJ with less than your bodyweight. I think it's really important to address that part of the FV curve.

I did this with an ab wheel cart but they would work with pool wall pushoffs or just band assisted SVJ with the band attached to a pullup bar.

<a href="http://www.youtube.com/watch?v=PNFsH6VMr2g" target="_blank">http://www.youtube.com/watch?v=PNFsH6VMr2g</a>

So i'm in a 2 week block just trying to get used to higher frequency training. Doing a mix of stuff for now.

11/30 low rests strength+conditioning lifting

Squat (90s rests):
315 3x5

Sumo DL:
315 x5
365 x3
385 x2

Power clean from blocks (above knee) (90s rests):
185 3x5
205 2x3, 1x3F

Captains chair (slow ecc) (60s rests):
20,20,15

Finished this workout in about 1hr 15mins

11/24 Dynamic/SPP volume day

Alternating step up hops:
30's 3x16

Weighted RFD hanging leg raises:
+25 x10,10
+35 x8

Jump squat:
95 x8,8
145 x8

Natural GHR (eccentric emphasis):
3x10

Sled lateral shuffles:
+270lbs, Resistance 3, 3x20y /leg

10 mins stretches

Sled Crossover steps:
+180lbs, Resistance 3, 2x20y/ leg

Core Circuit x3:
-Palloff Press x8 w/ 3 sec hold /side
-Side KB raises: 80 x8 /side
-Deadbugs x20 (ecc emphasis)

11/26 Dynamic Effort set -> Strength set-> Volume set
dyna-str- vol full squat:
135 x8
225 x8
295 x5
315 x5 RPE 7

Paused dynamic half squat:
315 x 8,8
225 x 30

4" elevation rack pull DL:
135 x10 (conventional)
225 x10 (c)
315 x3 (c)
385 x2 (c)
405 x1+1+1 (sumo, 30s between reps) RPE 8.5

Sprint treadmill sprints:
8x 8-12s sprints at varying resistances

SS:
-Reverse flys: 15's 2x8
-Rotator cuff arm rotations: 10's 1x8, 7.5's 1x8

Flys:
25x8
35x8

https://whoop.com/

Apparently this device wearable on the wrist tracks how well you recover after workouts and pretty much optimizes your training so you aren't over- or undertraining. Supposedly bad recovery also seriously affects shooting percentage in bball players.

Took the week off training to prepare for my last fall tourney which was this weekend. Been having a number of pains and injury symptoms and didn't want to aggravate anything.

Tourney went well. We were seeded 14, placed 8th. Got some skies, layouts, a layout D. 0/4 completed hucks (2 badly executed blades just out of reach, 2 ended up getting poach D'ed).. There might be some video footage at some point. I made my share of mistakes but the problem is not really with me. Our team is super top heavy (4-5 really good people, maybe 5 okay people and a lot of people that don't know what they're doing that well) and our coach played a lot of developmental lines which is fine in the fall season but not great for winning.

Really want to get people serious about doing workouts in the winter offseason. I will be building a program for myself prioritizing acceleration with a secondary focus in change of direction which I will post soon.