Plan for the summer (2014)
I have 90 days to the bball tournament exactly. My bodyweight is 96kg/211lb (17th Jan). I'd like to play at 80kg/175lb, but i don't think I have enough time. Still I should be able to get 80kg≤bw≤85kg. It really depends how quickly I can get out of the 90s. If it takes over month, then foggetaboudid. But if it takes, idk, a coupla weeks, then it's in the realm of possibility. My metabolism right now is roaring, so i'll be able to get off a good start at least. And how much is postbulk bloating, water weight and how much actual adipose? Well that all remains to be seen.
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.
For fatness i'm going on a legit cut, there is no other fool proof way to drop 16kg of bodyweight. You can recomp a kilo or three, but 16kg is a job for a professional, honest to goodness diet.
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. Start with dunk practice. Then followed by conditioning -- I like the the drill Todday suggested, timed coast to coast layups/dunks. I will prob go for a walk every day too while i'm heavy. I will also do slow jogs after every training session at the park on days i'm not going to the court. And maybe include longer sprints like 200m. For fun..
Feet - will do the BFS dot drill and line drills. How often? I am thinking I could do these every time i train. They can't be that hard on recovery as long as i'm warmed up etc. Shit I don't know how fix yet -- I play too vertical if that makes sense. When you look at a slow-mo of derek rose or something, he'll be like slanted over 45 degrees to the ground. How do you evolve that sort of body positioning on the court for someone who is always on his heels?
Gym - Use 140kg as my training weight, til i've mastered it which means doing sets of 6 with it for backsquats. And it means hitting it any day on front squats. Will maintain and build-on my maxes, ~160kg beltless bs (2xbw), 145-150kg fs (~1.85xbw), ~170kg belted bs(≥ 2xbw). Train calves heavy 1x a week, wednesdays. Train biceps 1x week, mondays. Train abs 3x a week. Abs are my main weakness right now limiting my squats. Bigger, stronger abs will make me a beast. Not just in the gym but on the court as well. I need abs so strong, they are prominent thru a t-shirt. Abs so big they pop thru my bellyfat. I should do OHP 1x a week too, they make my traps grow and it will help on the court for building strength useful for rebounding, boxing out, etc.
Skills - Learn post moves, rebounding, shooting the 3 ball, midrange jumper, and dunking on fools from all angles.
Goals that would be nice to have but not the main focus
- 155kg front squat (~1.95xbw)
- 180kg belted backsquat (purely for the ego)
- 40" vertical
I think that about covers it, i cant think of anything else right now, if i remember i'll edit.
BRING TO BEAR YOUR BEST CRITICISM PLZ. Srs, welcome all inputs!
