Day 54 (1/7/2012)
Workout 1:
10 Minutes Stationary Bike
Extended Dynamic Drills and Stretches
2 Hours of Pick Up Basketball
Workout 2:
10 Minutes Jogging
Dynamic Drills and Stretches
Best of luck to you!
I would recommend that you read everything the James Smith (“The Thinker”) and Chad Wesley Smith have written, a lot is on Elitefts.com. It’ll give you a lot to think about, it certainly has for me.
How do you structure your training? No offnse, but everything looks kind of random.
Pardon me if I have missed this, but what are your strengths and weaknesses as an athlete? For instance, I have always been strong and had mediocre reactivity, so I have to place much more emphasis on my explosive work than others.
Day 55 (1/8/2012)
Workout 1:
5 Minute Jogging
Dynamic Stretches
Day 56 (1/9/2012)
Workout 1:
5 Minutes Stationary Bike
Extended Dynamic Drills and Stretches
16 Reps Agility Ladder
4X10m Prowler Push @90lbs
4X5 Vertimax cords @ 5:5
3X3 Squat @335lbs
3X3 Clean Low Pulls @255lbs
3X3 Glute Ham Raise @25lbs
Workout 2:
10 Minutes Jogging
Dynamic Drills and Stretches
Day 57 (1/10/2012)
Workout 1:
10 Minutes Jogging
Dynamic Drills and Stretches
Workout 2:
10 Minutes Stationary Bike
3X5 Bench Press @225lbs
3X5 Pull Downs @225lbs
2X5 Incline DB Press @100lbs
2X5 DB Row @100lbs
3X10 Tricep Press Down @125lbs
3X10 Cable Curl @75lbs
2X8 Lateral Raises @20lbs
[quote]Cardinal136 wrote:
Best of luck to you!
I would recommend that you read everything the James Smith (“The Thinker”) and Chad Wesley Smith have written, a lot is on Elitefts.com. It’ll give you a lot to think about, it certainly has for me.[/quote]
I am actually a big follower of the stuff James Smith writes. I respect him greatly.
[quote]WhiteFlash wrote:
How do you structure your training? No offnse, but everything looks kind of random.[/quote]
Some of it is random…
To better answer you question I’ll say this, my upperbody training tends to completely random based on how I am feeling that day and that week. I try to keep things balanced as far as opposing muscle groups. Lower body is a bit more structured. I tend to plan that out 3 weeks in advance, I’ll stick with a rep scheme for a week(3 squat workouts) and then I change it around. What I have learned over the years is that you need to find out what works for your body and then be prepared to change as you body adapts to that stimulus.
[quote]Cardinal136 wrote:
Pardon me if I have missed this, but what are your strengths and weaknesses as an athlete? For instance, I have always been strong and had mediocre reactivity, so I have to place much more emphasis on my explosive work than others.[/quote]
Well my biggest weakness I would say is that I’m returning from a string of injuries that has kept me from training consistently for nearly 3 years. ummm other than that I guess my upperbody strength needs improvement.
Strengths… well I guess my speed, unlike everybody and their mother that clames “4.3” speed I have actually run 4.48 laser timed, and while there are players faster than that very few of them are also as strong as me.
4.48? Wow, that is ridiculously fast. Congrats man. The guys who are at Juggernaut Performance really have helped me this year and I have definitely been reaping the benefits. Do you have any idea what your 10 yard time is? Or Vert? Or Broad Jump?
Day 58 (1/11/2012)
Workout 1:
5 Minutes Stationary Bike
Extended Dynamic Drills and Stretches
16 Reps Agility Ladder
4X10m Sled Pulls @25lbs
4X5 Vertimax cords @ 5:5
3X3 18’’ Box Squat @440lbs
3X3 Clean Low Pulls @255lbs
3X3 Glute Ham Raise @25lbs
Workout 2:
10 Minutes Jogging
Dynamic Drills and Stretches
Day 59 (1/12/2012)
Workout 1:
10 Minutes Stationary Bike
Full Dynamic Warm Up
30 Minutes of Shoot-around
Day 60 (1/13/2012)
Workout 1:
5 Minutes Stationary Bike
Extended Dynamic Drills and Stretches
16 Reps Agility Ladder
4X10m Prowler Push @90lbs
4X5 Vertimax cords @ 5:5
3X3 Squat @335lbs
3X3 Clean Low Pulls @255lbs
3X3 Glute Ham Raise @25lbs
Workout 2:
10 Minutes Jogging
Dynamic Drills and Stretches
[quote]Cardinal136 wrote:
4.48? Wow, that is ridiculously fast. Congrats man. The guys who are at Juggernaut Performance really have helped me this year and I have definitely been reaping the benefits. Do you have any idea what your 10 yard time is? Or Vert? Or Broad Jump?[/quote]
No idea on 10yd…sorry. My vert when I last measured it was 38 but I feel like I am slowly getting closer to 40(as long as I don’t gain too much weight). I haven’t measured broad jump in a while but I have been over 10’ at different stages of my life.
Day 61 (1/14/2012)
Workout 1:
5 Minutes Stationary Bike
Dynamic Stretches
2 Hours Pick Up Basketball
Day 62 (1/15/2012)
Workout 1:
5 Minutes Stationary Bike
Dynamic Stretches
2 Hours Pick Up Basketball