Thanks for the input man. I’ll definately be incorporating some of what you’ve suggested. Where you playin’, if you don’t mind my asking?
Unfortunately d3 hoops i mean the comp is solid but i really wanted to go d1 and still do, but shyt happened last minute and had a change a plan becuase i was going to go to d1 juco full boat in kansas, but ended up in d3 lol im currently a freshman tho its cool new learning experience and getting better numbers are decent but no where were they should be 13ppg 10 boards, trying to go overseas after this college thing got alot of work to do tho. I see your from texas i was actually thinking about howard college the juco down there heard of it
If you’re thinking about juco’s down here, I’d look into SanJac or Blinn. They’re both national powerhouses on the juco level. Good luck to you.
was just looking at my thread man and i got a couple more tips that really helped me alot as for as speed dont ever run over 20-30 yards i used to run 100 yd sprints but it doesnt help as much as the short sprint its like my coach said you beat your man down the court with your first 3 steps, i would do alot of short sprints like 20 sets of 25yards sprints, and only rest 30 seconds in between this way i work speed and conditioning and it took less than 15 minutes
i know 20 sets of 25 yard sprints sounds like alot but its basketball theres alot of short sprints involved and its about being able to turn the jets on as fast as possible becuase the court is so short youll usually never reach full speed, remember that a bball court is 80-90 feet long,
i also think its a good idea to play ahead for example right now im working on my whole offseason training, becuase it saves alot of time if you just get in and out and do whatever the piece of paper says, Also something that i wished i did earlier but i will once the offseason comes around is rim jumps with jumpsoles,
yea i said it jumpsoles lol or strength shoes i would bang out 4 sets of 30 seconds and make sure my hands stayed overhead the entire time, i did it 3 times a week this really helped with my spring you know as a basketball player that feeling you have when you feel bouncy your so much faster quicker and jump way higher this helped me with that i only got to do it for like 3 weeks though but i though it helped alot
Well, I’ve decided to abandon ws4sb. I went in tonight and was WAY weaker. This is my 3rd go at this program, and it’s the same story every time.You think i’d learn. I’ll still be posting what I’m doing weightroom and court wise. Thanks for everyone’s input.
I’m gonna take the next few days off from the weightroom. I feel drained and sluggish. The ws4sb program just isn’t for me. I do better on a % based program, not unlike Waterbury’s stuff. I’m gonna get up some shots and stretch until I feel good again.
I’m going to do a variation of Mike Robertson’s designer athletes as far as the weightroom goes. I’m slowly increasing my court time. I’ll post what I did tonight when I get home.
Played pick-up for about an hour. Got some dunks, feeling better. Knee started to bother me, so stopped and did some minimal lifting. Cleans 205x3x3 and bench 245x5. Gonna chill 'til Sunday, maybe Monday.
Despite what I said earlier, I’m gonna stick with ws4sb. I’m going to do 3 days of weight work a week until I feel my knee can handle the jumping a dynamic day entails. Tonight was ME upper.
Bench-135x10,185x6,225x5,245x3,255x3… Ran to the bathroom and yakked.
Too much green tea I guess. 265x2 [help on the 3rd].255 flew up, I had 5 smooth.If I didn’t yak, it was goin’ down. Next week. neutral grip inc db’s-90’sx6,6,4. These were hard. Felt them in my shoulders more than anything. Chest supported rows+rd flyes-3x10,10,10. BB curls 95x6,6,65x12.
A buudy called as I was typing and we’re gonna put up mad shots manana.
Well, my knee is finally starting to feel better. Played pickup for a shade under 2hrs with minimal pain. My explosion isn’t anywhere near where it was, but it’s getting there. If my knee holds up, I feel I’ll be back in 2-3 months tops.
AAARRRRRRRRRRRRRRGGGGHHHHHHHHHHH!!!I’m getting frustrated here people. Tonight was ME lower, and I was planning on working up to 315 for 5. Here’s what happened:135x5,185x5,225x5,275x3,315x…3. On the way up on rep 3 I felt a weird feeling in my left knee [the one with tendonitis] like a vice gripped it. Called the set and did no uni work. Did some calves and abs and bounced. Tomorrow is rep upper, and if I’m feeling it I’m gonna do DE lower on sat. On the bright side, I’m already down 5lbs and look leaner/feel lighter on my feet. I’m gonna try and stay at this weight [180-ish] and increase my strength. I hope my knee cooperates.
Was a long day. Tonight was RE upper, here’s how it went down-incline 185x2x10, 135x16, pulldowns+straight arm pd’s 3x10,10,10 db curls 35’sx12,12,12 db skull crushers 40’sx12,12,12. My weight is still dropping, which I’m not diggin’, but I haven’t lost any strength so that’s a good sign. I’m going to do my damndest to stay around 180 +/- a coupla’ lbs. Tomorrow is drills after work, and I think I’m gonna turn Saturday’s into track work. We’ll see…
is that how you felt upon entering this program?
just my opinion but, based on what i’ve read from you, it seems like your work capacity is not up to par with ws4sb…
it should have been better prior to starting this program.
peace
I see what you’re saying, but whatever I’m currently doing is working. I’m getting stronger, losing bf and SLOWLY getting my athleticism back. I have never trained for athleticism before, it was just always there. I caught my first dunk at 17, 5’7" and with no training while on the cheeto and sprite diet. When I started doing more “bodybuilding oriented” workouts, I lost it. Now that I’m training for strength and explosiveness, I know I’ll get where I want, provided I put in the effort and don’t pussyfoot around.
Last night was ME upper.
Bench 135x10,185x6,225x5,245x3,255x3,265x3[help on the last one]. I didn’t improve on last week, doin’ this for 1 more week then switching movements. DB nuetral inc 90’sx6,6,5, chest supported rowsxrd flyes 3x10,10,10, bbcurls 85x8,7 65x12. Gonna shoot the shit outta the ball tonight. My knee’s feeling pretty good, so gonna get some dunks up as well.
Cool to see someone else getting back into b-ball. I’m going to give it a go, too, following a near 4-year layoff. I’m starting with the basics and working my way back. I’ve been training MMA/BJJ, so my conditioning is actually better now than when I played HS ball.
A question for ya: What type of ball are you using? There’s no indoor court at my gym, so I’ll have to be making use of outdoor courts and possibly an indoor court at my wife’s school, if I can get in there?
Any recommendations on a good indoor/outdoor ball?
Oh, and have you signed up for a league yet?
Really, i’d just go to a sporting goods store and find the ball that feels best to you. A few years ago the girl I was dating bought me a hybrid [indoor/oudoor] ball that felt awkward and cost about 90 bucks. I took it back and found a great ball for $30. I haven’t signed up for any leagues, 'cause my knee isn’t where I need it to be just yet. I’m gonna play for a bit tonight as a warmup for ME lower. Good luck to you man.
So before I lifted, a girl I’m seeing told me she was gonna come over and cook me dinner. So she comes over with a bag of store bought frozen pasta and shrimp dinner an unthaws it. I don’t know why, but that really cracked me up. Any way, tonight was ME lower and here it is:
Squats 135x5,185x5,225x5,275x3,315x5. I’m not gonna tell ya’ll 315 for 5 was easy, but I felt like I had another rep in me.
Db split squats with back leg on bench 50’s3x6,6,6. Went light on these 'cause I haven’t done ‘em and they’re a lil’ awkward. really felt 'em in my hamstrings on the way up, and quads on the way down. Calf circuit 3x8,8,8 and high rep core circuit 3 moves for 3x20,20,20. Good workout, tomorrow is RE upper, but I’m still really sore from monday, so I might do RE friday and shoot tomorrow. We shall see.
Well, was gonna hoop tonight and lift manana. Played for about 1/2 an hour, and played so shittilly that no one picked me up. So I decided to lift. I’m thinking I might do this before every RE upper day. Also, I wasn’t too sore from ME lower yesterday. Anyway, here’s tonight:
Incline 135x8,185x2x10,10, 135x…7? I don’t know how to explain this. I’m still really sore from Monday but the 2 sets of 10 at 185 flew up. I hit 7 [was going for at least 16] w/ 135 and my chest FROZE. Wide grip pullupsxstaright arm pulldowns 3x10,10,10,45lb db skull crusher3x10,10,10x 40lb db curls3x10,10,10.
As bad as I played tonight [against just decent comp] I can tell my explosion is coming back, especially considering I did legs last night. I’m going to shoot tomorrow after work, then I gotta make an appearance at my buddy’s b-day party. I’ll holler.
I have a question for those who are more experienced on this program than I. If I were to jump straight from 225 on bench for 5 to 275, I could get it for 3. But I think I’m supposed to get more total sets in [ex. 225x5,245x3,255x3,265x2-3] for more volume. Is this right? I actually enjoy getting in more total sets, but I’m pretty beat by the time I get to 265. 275 ain’t gonna happen. Should I jump straight to 275 or get the volume in? Thanks.