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At least it wasn't a signature strike by an american drone, followed by a second strike to kill the first responders - the people that are trying to help.

like i said, it's always sad when people are killed violently. but don't pretend that people being killed in a place you know, or worse, people you know being killed, doesn't touch you more strongly than hearing about strangers getting killed in a strange place.

Training will focus around basketball. My weak points are my fatness, slow/clumsy feet, fitness and conditioning and general athleticism like running and jumping. I'll be training to improve all these facets.

Conditioning, running and jumping are to be combined into a 1x weekly court session, fridays, working up to 3x a week, as I get lighter.

 

my advice: abandon squat goals. abandon all goals except improving at basketball. nothing has worked as well for me as having no other goal than jumping higher.

if you can work out three times a week, do three days of basketball training, with one of them being more intense and the other two a bit less so, with gym afterward: you're like me and won't abandon the gym altogether, which is great, but you need to de-emphasize it psychologically. four days of training per week? two basketball-only, two basketball+gym. yes, do dot drills and line hops every time you train.

you can do very easy conditioning at first, and up the intensity as you get lighter, as you said. that's smart. but you should be doing stuff like ballhandling, shooting drills, layups, etc. every time you train.

as far as bending over like d.rose, just consciously incorporate it into your training. when you do defensive slides for conditioning, do them in the ready position: on the balls of your feet with your knees bent and hips low. when you do ball handling drills, do them in the ready position. when you do layups, start with a few moves at the three-point line in the ready position and then go to the rim with your COG forward. when you do the dot drill, start and finish in the ready position. practice practice practice practice practice.

you didn't ask but here's how i'd set up a week for you (assuming 3x/week training):

monday
- warm up (incl. dot and line drills)
- ball handling sequence a la taylorhorton
- jump shots working your way from the rim out to three-pointers
- layups alternating left and right
- dunks
- defensive slides
- more jump shots and layups
- stretch

wednesday
- warm up (incl. dot and line drills)
- ball handling sequence a la taylorhorton
- jump shots working your way from the rim out to three-pointers
- layups alternating left and right
- post footwork
- back squat up to a heavy triple plus light-ish back-off sets
- upper and core shit
- stretch

friday
- warm up (incl. dot and line drills)
- ball handling sequence a la taylorhorton
- jump shots working your way from the rim out to three-pointers
- layups alternating left and right
- post footwork
- defensive slides
- more jump shots and layups
- front squat 3x6
- upper and core shit
- stretch

going for long walks on off days is a terrific idea, as well. the elements here can stay the same as you lose weight and get in better shape, just add volume and/or intensity as you get more comfortable. go harder on the bball stuff on monday, ease up on wed-fri.

WEIGHT: ???
SORENESS: glutes and hams like whoa
ACHES/INJURIES: right knee, above patella; left shoulder when overhead
MENTAL STATE: okay

- warm up

- SVJ x ~10
after i did a few submax ones to test the soreness these weren't all that bad.

- superset x 2
-- bench 70 x 10
-- pull up x 10
surprisingly strong on the pull ups

- upright rows ? x 10

- pistol squat w/4kg DB for balance x 7

- band pull aparts

- TTB x 5
shoulder buggin, stopped

- stretch

definitely going home early now. pretty happy about it. two weeks away from the real gym is bad news. my diet has been decent on this trip, too. fruits and veggies, minimal sweets, plenty of protein, relatively low carbs most days (although tajik food is exceptionally carb-heavy so when i've been at traditional lunch places it's been rice and bread, rice and bread). i'll be curious to see how much i weigh on tuesday.

<a href="http://www.youtube.com/watch?v=BQ5oaNdJKx8" target="_blank">http://www.youtube.com/watch?v=BQ5oaNdJKx8</a>

sup there guys,

I'm thinking about getting some resistance bands to help improve my speed in squats and dead lifts.

Can anyone recommend a particular brand that's good? preferably cheap but I'm willing to consider more expensive ones if they're the real deal.
I've never bought any before and would prefer to not waste any money on ones that aren't up to the task.


Thanks in advance


Henry

how advanced are you at squatting and dead lifting?

two-handed putback slam for the win with time expiring in OT. listen to how LOUD it is in there. http://deadspin.com/arkansas-upsets-kentucky-with-overtime-tip-slam-buzzer-1501654644

accelerate, then decelerate as fast as you can.

that said, you're so nuts. i alternately love and hate it.