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D-Rose Jr

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22 week offseason plan
« on: April 04, 2011, 10:52:43 am »
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Ok so I wanted yall's input on my offseason training for athleticism. My offseason is from now till September 1, 2011. My biggest goals are to get stronger, quicker, faster, and jump higher.
My goals are to dunk by the season in November, squat 250 and bench 185 by start of school in august.

I am insanely weak at the moment. At 140 lbs, I only squat 170 and bench 110. I am quick, but i need to gain some weight. I also train for basketball 6 days a week.

I have been doing the beginner program from Muscle Gaining Secrets by Jason Ferrugia and plan to finish that. I have also been doing Truth about Quickness and it has really helped with my quickness.

For a 22 week offseason, I divided it up into GPP, strength block, mass block, and explosive block.
Focus in GPP is to lose some fat and get the body ready.
Focus in strength is to get that strength in squats and bench way up.
Focus in explosive get vert and sprinting speed up.

GPP Block(six weeks) 3 days a week on MWF
Monday: TAQ + plyo drill 2-3 sets of whatever + strength
              stationary ball handling, 3 on 3, 1 on 1, optional shooting
Tuesday SHOOTING, moving ball handling, 1 on 1
Wednesday: TAQ + strength
                     stationary ball handling, 3 on 3, 1 on 1, optional shooting
Thursday SHOOTING, moving ball handling, 1 on 1
Friday: TAQ + 30-50 yd sprints + strength
            stationary ball handling, 3 on 3, 1 on 1, optional shooting
Saturday SHOOTING, moving ball handling, 1 on 1
Sunday rest or some light shooting, ball handling, 1on1 games

Lifting on MWF alternating these

Day 1
1. Squat
2a DB Military Press
2b Chin Up

Day 2
1. DL
2. Dip
3. 1 Arm DB row

Strength Block (eight-ten weeks)
WESTSIDE FOR SKINNY BASTARDS 3

This plus truth about quickness

Explosive Block(four-six weeks)

WS4SB STRENGTH AND SPEED
This plus truth about quickness

http://www.yale.edu/gradrugby/WS4SB.pdf
« Last Edit: April 04, 2011, 02:44:38 pm by Petey0109 »
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D-Rose Jr

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Re: 22 week offseason plan
« Reply #1 on: April 04, 2011, 11:53:29 am »
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To test my athletic progress:

Squat Max
Bench Max
Max # of Chinups
Vertical Jump

hamstring flexibility test (sit and reach, dynamic hamstring, hip flexor test)*
Body fat% and weight (140 at 16%)

To test my skills progress:
Playing against my old AAU team and players on the varsity team
Shooting percentage
Ball Handling Test
Amount of 1 on 1 games played with players better than me (goal 100)

* http://www.thefreetofly.com/2010/07/athlete-evaluation.html
« Last Edit: April 04, 2011, 03:00:24 pm by Petey0109 »
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D-Rose Jr

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Re: 22 week offseason plan
« Reply #2 on: April 04, 2011, 11:57:07 am »
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For the upper body training, I have no idea what to do. I am trying to get as strong and BIG as possible over my 8-10 strength block
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LBSS

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Re: 22 week offseason plan
« Reply #3 on: April 04, 2011, 12:55:21 pm »
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Quote from: Petey0109 on April 04, 2011, 11:57:07 am
For the upper body training, I have no idea what to do. I am trying to get as strong and BIG as possible over my 8-10 strength block

then what to do is to lift heavy, moderate reps, and eat a lot. you know the exercises already.
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D-Rose Jr

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Re: 22 week offseason plan
« Reply #4 on: April 04, 2011, 01:53:06 pm »
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I mean like structuring a program. I know I am overthinking it. I will just do the max effort and repitition effort workouts from ws4sb 3. ws4sb 3 upper+ eating= BIG
« Last Edit: April 04, 2011, 02:04:11 pm by Petey0109 »
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LBSS

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Re: 22 week offseason plan
« Reply #5 on: April 04, 2011, 03:32:42 pm »
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first, just noticed truth about quickness. lol.

second, why get all fancy with blocks? stick with the plan you set up for your gpp block until you stop making gains. which, if you're eating a lot, could be a long time.
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https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

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D4

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Re: 22 week offseason plan
« Reply #6 on: April 04, 2011, 03:38:33 pm »
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Just like what LBSS said, lift heavy 6-12 reps in my opinion and just keep doing the main lifts (bench press, etc..) and add in some other complimentary lifts and just use progressive overload... That with eating A LOT will get you bigger and stronger

Also, unless you grow, I wouldn't recommend getting TOO BIG.. I would say if your body allows, 160 is optimum weight for a guard at your height.  That is 160lbs at <12% BF.  Like for me, I'm 5'8" but whenever I bulk up past 150lbs I tend to get more sluggish and are more susceptible for knee issues and OSD flare ups.
« Last Edit: April 04, 2011, 03:40:54 pm by Ineedtodunk »
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Goal is to dunk.

Vertical needed to dunk: 40"

Current vertical : 38.5"

D-Rose Jr

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Re: 22 week offseason plan
« Reply #7 on: April 04, 2011, 04:01:02 pm »
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Quote from: LBSS on April 04, 2011, 03:32:42 pm
first, just noticed truth about quickness. lol.

second, why get all fancy with blocks? stick with the plan you set up for your gpp block until you stop making gains. which, if you're eating a lot, could be a long time.

1. Yeah I have been doing it since January. Kelly was right about how it helps you move more fluidly.
2. They aren't true blocks I just call them that. I wanted to do WS4SB, but I thought I was a little too weak for it, so I am getting a little stronger with the GPP block. I cannot continue the GPP block because it is going to be summer when I do WS4SB and that just means practice, practice, and more practice. so three days a week of legs seems much.


Quote from: Ineedtodunk on April 04, 2011, 03:38:33 pm
Just like what LBSS said, lift heavy 6-12 reps in my opinion and just keep doing the main lifts (bench press, etc..) and add in some other complimentary lifts and just use progressive overload... That with eating A LOT will get you bigger and stronger

Also, unless you grow, I wouldn't recommend getting TOO BIG.. I would say if your body allows, 160 is optimum weight for a guard at your height.  That is 160lbs at <12% BF.  Like for me, I'm 5'8" but whenever I bulk up past 150lbs I tend to get more sluggish and are more susceptible for knee issues and OSD flare ups.

Don't worry dude. I am ethiopian. Unless I eat absurd amounts I can't gain much. I also practice and play ball 6-7 days a week
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LBSS

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Re: 22 week offseason plan
« Reply #8 on: April 04, 2011, 05:55:32 pm »
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So drop the leg stuff to one day and keep doing the upper body stuff as you're doing it now. Or twice a week if your schedule demands it. Again, keep it as simple as possible until you stop gaining. Then worry about switching it up.
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Muscles are nonsensical they have nothing to do with this bullshit.

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https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

D-Rose Jr

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Re: 22 week offseason plan
« Reply #9 on: April 04, 2011, 08:53:10 pm »
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I might just be acting stubborn and impatient, but ws4sb seems simple. one max effort set to improve strength, and then some accessory exercises to get some volume in.

It is just that I want to have ws4sb as my go to routine since there are so many variations of it for different parts of the year.
And about milking the gains, I was doing that but I have a season coming up in November. I have to vary it for different parts of the year. Also, I have to make an impression that I have been working HARD to the basketball coaches during the  summer because they just think I am a skinny kid
« Last Edit: April 04, 2011, 08:54:48 pm by Petey0109 »
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bball2020

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Re: 22 week offseason plan
« Reply #10 on: April 05, 2011, 12:31:44 am »
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IMO do 5/3/1 or something rep based that A) gets you volume and B) pushes you without killing you in the process

Have done WSFSB in past, fun especially in cool atmosphere with friends, but all the maxing really wears you out, especially if you are doing more than just lifting

good luck in whatever road you choose
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