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weekend game.

was against one of the top teams, so played really hard from 2nd quarter onwards..

only managed to get 2 attempts after the game, before the next match's teams started oncourt.

1st attempt was like the last time, palm over. 2nd attempt couldnt time jump properly, failed.

think i could've gone higher, seeing how the attempts were almost right after the final whistle.

adarq! sorry man, but could u post this week's workouts in 8 hours' time??

yo, you never say how those thursday jump sessions are going.. are you doing them? are they going good? !!! heh





week 6:
- sunday: rest
- monday: power lower + maintenance upper
- tuesday: rest
- wednesday: sprint activation
- thursday: workout #1: jump session,  workout #2: power lower
- friday: rest
- saturday: games (use one of the warmups to hit some nice jumps, but you'll be jumping alot so..)


Week 5: Day 1: Monday
- Active-Dynamic WARMUP
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- 24" DJ: 1 x 10
- 18" DJ: 2 x 10

- REA SQUAT: 3x3 : 75kg
- SQUAT: 2 x 6 singles (done explosively, ~15-30s rest between reps) : ~120-125kg

- BENCH PRESS: work up to 1x5
- SEATED ROW: 3x5

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH


Week 6: Day 2: Wednesday
- AD-warmup
- Light sprint warmup
- 10 yard sprints: 5
- 20 yard sprints: 4
- broad jumps: 3x5
- LIGHT STRETCH



Week 6: Day 3: Thursday: Workout #1
- Small Caffeine Drink: 30 minutes prior, starbucks coffee drink or something, prebottled.
- BASKETBALL WARMUP
- SVJ's: 3x3
- RVJ's: As many as you want, but not too much passed dropoff since there's a workout #2
- LIGHT STRETCH



Week 6: Day 3: Thursday: Workout #2
- Active-Dynamic WARMUP
- PREHAB: SHOULDERS: 2x10, PRONE COBRA: 2x10, PRONE GLUTE: 2x10

- DJ: 18" : 2 x 10
- REA SQUAT: 5x3 : 75kg
- SQUAT: 1 x 8 singles (done explosively, ~15-30s rest between reps) : ~115kg

- S1: Pullups: 2xAF
- S1: Pushups or dips: 2xAF
- S1: back extensions: 2x

- CORE
- LIGHT STRETCH



Week 6: Day 4: Saturday: GAMES/JUMPS

- Get some max RVJ's in during warmup or at some point, after game etc.

---

got rained out that thurs... and the light wed workout i subbed it for a hoops game...

ah.. alright got it!

peace

glad i got that 90 on the bench, wanted it for a long time already. but all my reps on the bench, no matter the weight, nv touched my chest. all were abt 2 inches above.
this is cause i train alone, and the rack's safety bars with the bench height made benching to chest, while still having safety in case of failure impossible. haha, had an accident with the bar before with the bench press as well, pinned under the bar till someone saved me.

HAHHA, i think i got myself into accidents for each of my lift at one time in time or another.

damn, for the depth jumps, i do them off stacked up aerobic steps, but the max height i can get is around 24", no more steps around.  maybe i'll stack them on some plates or something... :/

im feeling good right now. nothing aching anywhere in fact! if i really stretch out my arms, the  sides of the chest still a tad sore, but nothing major like previous times. couldnt rep out as much on those dips and pullups ytd tho.

ytd on those squats was a different story haha. a few reps i didnt quite manage to explode up.

don't feel sore or anything now, but ytd i felt my hips tho. muscles all feel fine. wonder if im doing somethin stupid, like not loading or using the muscles properly to lift the weights.

i think partially why i havent seen much gains in my vert is due to the fact that despite all the work i put in inside the weights room, i hardly actually ever go out and do the actual jumping. hhahaha! sure hope things change, and i hope i'll be able to dunk off a lob, on that lower rim this weekend, or 2 weeks later, when the last game of the season is.

after that, it'd be another month or so before the next one starts, so i'll be needing ur help once again adarq!  

nice avitar, it's pacquiao!

im feeling good right now. nothing aching anywhere in fact! if i really stretch out my arms, the  sides of the chest still a tad sore, but nothing major like previous times. couldnt rep out as much on those dips and pullups ytd tho.

ytd on those squats was a different story haha. a few reps i didnt quite manage to explode up.

don't feel sore or anything now, but ytd i felt my hips tho. muscles all feel fine. wonder if im doing somethin stupid, like not loading or using the muscles properly to lift the weights.

no aches/soreness is what we want.. we want to feel fres pretty much all weak..

i think partially why i havent seen much gains in my vert is due to the fact that despite all the work i put in inside the weights room, i hardly actually ever go out and do the actual jumping. hhahaha! sure hope things change, and i hope i'll be able to dunk off a lob, on that lower rim this weekend, or 2 weeks later, when the last game of the season is.

right that's why thurs/sat are so important.. you've missed some jump sessions but, those days are intended to really get all of your jump volume in.. that's when you should be jumping best based on mon workout and thurs workout #2.. so if you miss those it definitely messes with things a bit, because that jumping needs to be there! hehe

after that, it'd be another month or so before the next one starts, so i'll be needing ur help once again adarq!  

of course!

week 34
adarq week 6 day 2: wed

AD warmup
fast jog warmup

10 yard sprints x 5
20 yard sprints x 4

broad jumps
about 10~15

dun really know yards, so each sprint was abt 15m for the 10yard, and 20 odd metres for the 20 yards.

for the broad jumps, every jump was 2.5~2.6m. best jump was 2.65~2.7 abt 3 times.