So the last week has been a complete write off. A wedding, late nights for work, school stuff for my son, Christmas parties and general CBF’d feelings made for a strange week. Funny how it worked out but I guess I will just take it as an unplanned deload week. I had planned to run with the easy strength template for another two weeks and max out completely but don’t think I’ll do that anymore. I don’t really seem to benefit at all when I max out and I can’t see things being any different this time.
I have been thinking about the direction going forward and am looking to gradually make my way back onto the court....again. It will be a much more measured approach than last time and I will start out at a much lower level and work my way up from there. Probably the most important thing will be getting fit for playing ball as that’s the one thing I have lacked whenever I have played in the last 2-3 years.
Training wise I’m going to go with 2 non-negotiable strength days per week with 1-2 other lighter days to fulfil my aesthetic goals. Add to that some running/sprints/cardio work and we should be right.
Day 1:
Depth Jumps, Jump Squats, Back Squat, Incline Press, Wide Grip RDL, Bent Row (chins between pressing sets)
Day 2:
Depth Jumps, Jump Squats, Deadlift, OHP, Front Squat, Dips (chins between pressing and dips sets)
Optional Days:
Lighter pump style work for upper body + circuit work (cardio)
As far as conditioning work goes I will look to do the following:
Play and practice basketball
Sprint intervals
Bodyweight/kettlebell circuit
I have to admit that aside from when I was playing at high rep level back when I was 18-19 I have never done any real cardio work and that I’m actually pretty excited to do some. Will have to strike the balance right so that I don’t take too much away from my strength/vert goals but I think any cardio will help with my overall conditioning and work capacity anyway. I’m sure the additional work I do will help with my bf too which is currently around the 16-17% mark.
I have been thinking for a while about getting back into playing and figure that if I'm going to fulfill any athletic goals basketball wise I'd better do it before I'm too old.
*Edit- I've just been called up to fill in for a team tonight
Going to be interesting.*