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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.

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.

Lol, when my unathletic person tries to get low... i end up looking like this

I know what a good position should be like, a college ball player would be low to the ground, flat back, hand up, one low, on balls of the foot. And yet when i think i'm doing these things i'm actually not. I wish i had coaching.

Correct. A wider stance would allow for a few things. You'll be able to slide your feet rather than shuffle, you'll be in a better position to flatten your back which should allow you to tighten you core/be in a better position to change directions and you'll be lower which allows defending ball position/passes easier.

When I am actually playing D (rare lolol) my feet are outside my shoulders.

Thanks guys. In october, I practiced once with a wide stance. But to the point that I was being told it was too wide. Possibly it was. I need to experiment and find the ideal one and then drill it in. Also ChrisM i wasn't setting my chest/core, i didn't realise i needed to do that on defense lol. Will try that next time. Wider than my usual one but not so wide that it is encumbering for me and with chest up and core rigid.
 

Thanks Chris, that makes more sense. I'll go out and hit the courts and try it out.

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Starting the new program tomorrow, will do a series of post as I work out how i'm going to do it.

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Abs
Like i've mentioned this is a huge weak point for me right now. I was misled by claims that front squats without a belt would double as ab work. I mean they may have, but perhaps not as much as hyped and certainly not enough to have warranted dropping abs assistance work. So lets fix that.

While i'm heavy, bodyweight exercises like planks, chinups, raises, and rollouts will do the job nicely for stabilising strength. From past experience I know while these things will make my abs strong. They won't really make them grow. For that, I found cable pulldown crunches and weighted lying crunches work best. They really blow up my abs. Since variety is the spice of life but consistency is the lifeblood of progress, i'm going to have to figure out a way to make the best gains in strength and size without compromising the other.

I want to train abs 3x a week, will alternate btw hypertrophy and strength. Although i'm prob going do strength every workout anyway lol. It's my new obsession.

Btw LBSS this is how i will progress my squat, without obsessing with squats, just bring up my weak points. Calves, abs, upper back.

Bodyweight: 95.2kg/209.88lb

After basketball training last night, I actually woke up feeling great contrary to all expectation. I guess I have maintained some of the basketball fitness I had from the last half of RSR1. Which is strange considering I didn't really play any ball in all of the six weeks of RSR2. Apart from the weekly jumping or so. I'll take it.

The main thing i'm excited about today is starting training abs. I will be conservative, really really conservative to start with. Usually get that part wrong and thrash my abs too much and then i can't train properly for ages which sucks. So will probably do, i dunno, 3 sets of 2, or something like that on the ab wheel. And maybe 30s plank? Whatever, it's just a starting point will be working up from there.

The other hting i'm excited about is about making 140kg my training weight for squats.

Training
FSBS 3x100, 3x120, 1x140
BS 4x2x140
BBALL ~ 30 mins
CND - Jog around oval, 30min walk
ABWEEL - 2x3 (from knees; kinda partial reps for those too)

FSBS notes:
For future reference, FSBS is where i do x reps with FS followed by x reps with BS. It's my warmup. So this culminated with 1 rep with 140kg front squat followed by 1 rep with BS. I have decided to grow up and make 140kg (3 plates) my everyday, anyday, training weight for front squats. When I can do that reliably, i'll work up my PR from 145kg up to 150kg where i'd like to be by the end of this 90day cycle. But in the meantime i have no business going above 145kg since i'm so ill-conditioned to squatting 3 plates.

BS notes:
I'm really really bad right now at doing reps with anything above 140kg. On friday i PR'd 157.5kg and today monday i struggled to double 140kg. That's how shit i am right now. But this is why it's so important to master 140kg for reps before i can consider myself a good squatter. It's easy, somehow to do 4x6x130kg and 5x5x137.5kg as i did on RSR2, and yet put 140kg on there and i'm jelly. Not good. Lets fix that. I'm basically doing RSR but without a timeframe, so if i had got 6x2x140kg today, i wud have gone for 6x3x140kg next time. Since i didn't do 6x2, i'll repeat 6x2 weds until i've got it before attempting 6x3 and so on. It's slow steady progress when it comes, rather than on a schedule.

Basketball notes:
My shot was much better today. Felt good top down. I worked on post moves also, I have figured out a way to really put my power into moves finishing with an explosive jump finish at the end. I can't imagine many people will be able to block that, once i get it down pat. Esp with a drop step vertical around 40". Lets work on it.

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I took LBSS advice and decided to train bball every time i train, this way i can't be accused of neglecting my sport. And i think i can still keep up my gym workload, at least while i'm overlyfat, it will be another story closer to 10% bodyfat, probably but while i'm 25%? fuck yea, do it all.

http://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html

not saying it applies, just food for thought.

that's fine, 3x a week is good. the point was just to not lose sight of what you really want to get better at.