first: constraints.
1. the golden age i've been in where the basketball court is free almost every night is coming to a close. the league has started up again. that leaves saturday and sunday mornings as the only near-certain times to have access, in addition to very early on weekday mornings.
2. doing ME work in the morning is not an option, because my body simply doesn't wake up fast enough to make that feasible before work. i have in the past and could conceivably in the future do submax or conditioning work in the mornings. that could include jumping skill work.
3. i work 9-6 (or, often, later) five days a week.
4. i am a social person and unwilling to commit to an ironman-style training schedule. hanging out with friends is important to me and i can turn down booze as needed (did it two nights ago in fact) but if a good friend is in town for one night only and i don't get to see him or her that often, i have to work around that for my own sanity.
5. i'm going to move overseas at some point this year. would be great to end up in a city with basketball courts and gyms but there's no guarantee. might be forced to switch tacks for a while and, i dunno, turn into a poor man's ross enamait.
6. gym closes at 6 on fridays.
7. i really shouldn't sprint, given the weird knee tracking thing. i want to get that figured out at some point because training for a 400 would be a fun next goal. but for the time being it's not worth the effort because the knee doesn't bother me doing anything else.
second: goals.
1. increase DLRVJ by enough to dunk a basketball.
2. dunk a basketball.
6. DB OHP 60s x 10
7. pull ups +15 x 10
8. push ups x 30
9. inverted row x 30
third: deadline.
i think it's time to set myself one. that will help give shape to my training and give it a sense of urgency that's been missing for a long time. so, how about this: i will add 1 inch to my running vertical jump by august 15, 2015. that gives me nine weeks and change. plan starts tonight, although for the upper stuff i'll test tonight because i don't have good baselines. will use squat 1RM of 330, which i hit fairly recently.
fourth: priorities.
1. improve power
2. improve elasticity
3. improve strength
4. improve skill
5. improve conditioning
fifth: plan.
nine weeks, conjugate periodization. i went back and looked at some old KB articles and i think i'm just gonna lift something he put out there as a sample conjugate plan, with a couple of tweaks for my own purposes.
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LBSS'S DUNK GOD DAMN IT TAKEN PRETTY MUCH LITERALLY FROM KB EVEN THOUGH HE SAID NOT TO TAKE IT LITERALLY BUT IT LOOKS OKAY TO ME PLAN
workouts within each block are on a weekly cycle. inclusion of morning workouts means i need to get better about going to bed earlier. that is doable. warm up and cool down/stretching go without saying. also, i'm going to start counting calories and macros again. i'm pretty lean but it wouldn't hurt me to be a little leaner. i've never tried to cut before but i'm thinking about it for the explosiveness and elasticity phases. the morning sessions will be very submax, mostly just to make sure i maintain some time on the court, practice jumps in a very chill and relaxed way, and get my blood flowing more often.
block 1: strength focus, 4 weeks
workout A (evening)
- depth jump @low x 10,10
- jump squat 45 x 8,8 (add 5 lbs/week)
- squat 5x6; add weight for first three sets then maintain (top sets add 5 lbs/week)
- DB OHP
- pull ups
workout B (evening)
- depth jump @low x 10,10
- jump squat 45 x 8,8 (add 5 lbs/week)
- squat 8x1; add weight first 4-5 sets up to a heavy but solid single, then reduce by 10% and do 3-4 more
- push up
- inverted row
workout C (morning 2x/week)
- layups and submax DLRVJ, conditioning-style x 30 mins
workout D (saturday OR sunday morning)
- layups and DLRVJ, AREG effort, i.e. if i feel good go for ME and if not keep it submax
- maybe some beach work
- feldenkrais
block 2: explosiveness, 2 weeks
workout A (evening)
- depth jump @medium x 10,10
- rhythmic jump squat 6x5 @15,20,25,30,20,15% of max squat
- squat 6x1 @90%
- DB OHP
- pull ups
workout B (evening)
- depth jump @medium x 10,10
- rhythmic jump squat 6x5 @15,20,25,30,20,15% of max squat
- squat 6x2 @60%
- push up
- inverted row
workout C (morning 2x/week)
- layups and submax DLRVJ, conditioning-style x 30 mins
workout D (saturday OR sunday morning)
- layups and DLRVJ, AREG effort, i.e. if i feel good go hard and if not keep it submax
- maybe some beach work
block 3: elasticity, 2 weeks
workout A (evening)
- depth jump @high x 5,5,5,5
- jump squat x 5,5 @ 15% of max squat
- squat 6 x 1-3 @85%
- DB OHP
- pull ups
workout B (evening)
- depth jump @medium x 5,5,5,5
- feldenkrais
workout C (evening)
- depth jump @high x 5,5,5,5
- jump squat x 5,5 @ 15% of max squat
- squat 3x3 @5RM
- push ups
- inverted rows
workout D (morning 2x/week)
- feldenkrais
workout E (saturday OR sunday morning)
- layups and DLRVJ, AREG effort, i.e. if i feel good go hard and if not keep it submax
- maybe some beach work
block 4: peak, 1 week
workout A (evening)
- depth jump @low x 10,10
- superset x 2
-- jump squat x 5 @15%
-- squat x 5 @50%
workout B (morning and/or evening 2x/week)
- DLRVJ @submax
workout C (saturday OR sunday)
- pray for a motherfucking PR
thoughts? anyone? bueller?
