Training for CSUF Basketball PG spot

[BoyBawang]

Hey I'm currently a senior in highschool. I'm going to Cal State Fullerton next year as a freshman and my goal is to make the team and get some minutes as a Point Guard my sophomore year so I have around a year to prepare. Last year, I started as a Power Forward for my HS JV team since I've always been on the taller side being 5'11 since 8th grade. Unfortunately I stopped growing so I gotta transition to playing Point Guard. I quit the team after my Junior season so I can start focusing on developing Point Guard skills. I've worked all year and I can play the PG spot during pickup games now but still got a lot of work to do. I pretty much have from now until June 2012 to train and improve my game and athleticism.

Here's my current stats:
17 years old
5'11
172lbs
BF% = around 12-14%
Max Bench: 195lbs
Max Squat : 340lbs
Max Deadlift : 290lbs
Vertical Jump : Grab rim 2 handed

I haven't set long term lifting goals because of plateaus and what not so I'm focusing on a week to week goal setting kind of thing so I'm gonna update my week goals at the end of each week.

Here's my weekly training schedule:
Monday : Skills workout (Shooting, ball handling, finishing, perimeter/midrange moves) then Defranco's Max Effort Upper body workout
Tuesday : Leg workout I made with the help of Kelly Bagget
Wednesday : REST
Thursday : Skills workout then Defranco's repetition upper body workout
Friday : Skills workout then Leg workout
Saturday : Skills workout
Sunday : Skills workout

This week's goals
Bench : 185x5
Deadlift : 285x3
Squat : 235x4
Vertical Jump : Dunk 1 handed (testing before my leg workout)
Bodyweight : 170lbs

Since it's tuesday I'll put up Monday and today's workout on the next post

[BoyBawang]

Monday 4/11/11

Skills workout:
Ball handling and free throws throughout the workout
Perimeter move : Drop shot pullback
Midrange move : Cross over + pull up
Finishing move : Euro Step and Floaters
3 pointers

Upper body workout:
Worked up to Bench press two sets of 185x4, didn't have a spot so was scared to do 5th rep
Decline Bench
Seated Rows + Rear Delt Superset
Dumbbell Shrugs
Barbell Curls

[BoyBawang]

Tuesday 4/12/11

Leg workout:
Depth jumps 4x5
Alternating Lunge jumps 4 sets of 32.5 dumbbells per hand for 5 reps
Deadlift worked up to a max set of 285x3(PR)
Glute lift things 3x10

[BoyBawang]

Wednesday 4/13/11

REST day but I did some 2 ball drills

[beertank23]

Nice, get at it brother!!

[BoyBawang]

Thursday 4/14/11
Skill workout
Dribbling drills, practice floaters, pickup games - ball handling is better, finishing is better, shot was alright. Gotta work on behind the back while moving fast and pull up jumper and euro step.

Repetition upper body workout
Dumbbell Bench Press 60lbs 15/13/10reps
Lat Pull down 120lbs 12/12/12
Military Press 42.5lbs 15/13/11
Dumbbell Shrugs 70lbs 12/12/12
Tricep extensions with cable 50lbs 12/10/8

[BoyBawang]

Friday 4/15/11

Skill Workout
Pull up jumpers and off the dribble moves

Will do my Leg workout tomorrow

And for the next 2 weeks, I will still do defrancos for upper body but I'm gonna keep the reps lower and not do exercises to failure so I don't burnout since I've been doing sets to failure for like 3 weeks now

[Hoop_Dreams]

Damn man... you're really strong and athletic for a 17 year old. Mirin' stats.

I don't understand this part though:


I quit the team after my Junior season so I can start focusing on developing Point Guard skills.
You quit the team to focus on your skills? You could have still been on the team and put in extra work on your own time man. Playing organized ball against other high schools > pick up games any day.

[BoyBawang]

Yea cause the thing is, Coach don't trust me with the Point so he puts me at SF but I'm small for a SF so i woulda just sat on the bench and get nothing and still pay crapload of money to be on the team

[BoyBawang]

Saturday 4/16/11

Shot around to warm up, ****ed up and didn't eat enough before I came to the gym so I started getting hungry before my leg workout

Did the ****tiest leg workout ever, Squats 225x3, 275x3, 295x3 then stopped. Legs and back were tight and sore so I stopped it there and did weighted abs workout instead. Gonna rest tomorrow and take it lightly next week on the legs and gonna do some static stretching. Too much running this week. Will make some slight modifications on the workout next week.

[BoyBawang]

Sunday 4/17/11

Weighed in at 169lbs this morning so goal achieved :D

Rest day today

[BoyBawang]

Not logging my training this week cause I'm deloading but weight goal is 167/168 at the end of this week. Starting next Monday I will start Wendler's 5/3/1 and Start cycling Creatine Monohydrate 4 weeks on 2 weeks off, no loading. I've been on Defranco's for a while(since last summer) and I think I hit a plateau so I'm switching it up.

[BoyBawang]

4/26/11

Weighed in Sunday at 168lbs so making progress. This week starts my first week of four of creatine monohydrate I will be doing 5 weeks on 2 weeks off.

Doing Wendler's 5/3/1 now and I'm going to start focusing on perfect form
Yesterday - Bench press 5x155, 5x165, 4x175

Today - Squat Below Parallel 5x275, 5x295, 4x315
really good form on these I was low enough that I could see my ball sack bulging out from under my shorts.

Lifts are weaker compare to the OP maxes but I feel like I get more out of the ass to grass squats so I'll be doing that, I think bench is still the same, won't be maxing anytime soon though

[BoyBawang]

4/29/11

Yesterday did shoulders lats and biceps, military press with dumbbells 5x50 5x55 5x65

Legs are still sore from Tuesday's legs so resting them, deadlift session sometime next week. Tomorrow doing skills workout for some cardio + I might do my chest rhomboids tris tomorrow they feeling pretty good

cheat day tomorrow, ate clean for 2 weeks straight so I will weigh in tomorrow morning before I put on all that water/food weight, goal is 167 or 166 :D

[blueNorange]

4/29/11

Yesterday did shoulders lats and biceps, military press with dumbbells 5x50 5x55 5x65

Legs are still sore from Tuesday's legs so resting them, deadlift session sometime next week. Tomorrow doing skills workout for some cardio + I might do my chest rhomboids tris tomorrow they feeling pretty good

cheat day tomorrow, ate clean for 2 weeks straight so I will weigh in tomorrow morning before I put on all that water/food weight, goal is 167 or 166 :D


I'll be following your log! Pretty good stuff here. I have the same goals (sort of). I want to make my College's basketball team. And, I think you're familiar with where I'm from, haha BOY BAWANG! :D

Anyway, keep it up. We just gotta work hard and we'll get to where we want to be. :)

[BoyBawang]

update:

still weigh 168, maybe no progress maybe water weight from creatine i duno. massive cheat yesterday, all my cravings are gone so i think im good for another 2 weeks clean. ran 3 miles yesterday to start the day off, haven't ran in a treadmill in long ass time so i was very surprised that i can run 3 miles now hahah. rest today, tomorrow doing chest tris rhomboids and playing ball, still working on lowering body fat, good mirror progress for sure. tomorrow will start week 2 of creatine mono

[BoyBawang]

5/3/11

Benched yesterday did 3x165, 3x175, and 3x185 and did chest and tris and rhomboid stuff

today I deadlifted, great day. 3x255, 3x275, 3x295(PR) then did some single legged stuff and abs and glutes :D

diet this week great so far, perfect, no urges to cheat, been using a lot of Xtend between meals and intraworkout to help preserve muscle or even increase

[blueNorange]

^
Dude, I'm actually new to this whole weight lifting thing so, what does 3x165 mean?

I know 3 is the set right? and I'm guessing 165 must be the weight? So how many reps?

Or if I'm getting it all wrong, can you please explain? :) Thanks.

[BoyBawang]

oh i just do it weird i meant 3 reps of 165

[blueNorange]

So you just do it Three times? No sets whatsoever?

[BoyBawang]

Oh I do 3 sets you see i posted a 3x165 3x175 and a 3x185

Update:

Last Thursday I did dumbbell military presses the most i did was 3x70lb dumbbells(PR) and did some other shoulder and lats exercises

yesterday weighed in at 167.5 which is great cause I prolly retained some water due to creatine mono
this is now week 3 of my creatine cycle
Today did bench 5x155 3x165 1x195 i screwed up the loading on this a little bit but good lifts, did some chest and tris too.

tomorrow i will be doing plyometrics and squats.

[BoyBawang]

I'm doing a new leg workout because I want to focus on my vertical jump and speed and do less skill work. It's VJB's advanced full program.
Here's the workout:
3x25 Slalom Jumps
4 sets of 60 yard accelerating strides
Squats(Workout calls for 5-8 sets of 3 reps in the 80-85% max load)
Warmup
3x275
3x295
3x315 pushed it a little bit with the loading as this is around 95% of my max
1x315(missed 2nd rep)
at this point my tailbone area started aching cause I bruised my tailbone in the past
3x315(parallel squats, felt weak to do below parallel)
3x295

Total Successful Sets: 5

Romanian Deadlift(Workout calls for 3 sets of 5reps)
5x185
5x185
5x185

Finished off with weighted ab crunches, bicycles, weighted side bends


Notes:
My lifts have gone down from my OP but I am now 167lbs and I feel like I've maintained my Relative Strength and I'm leaner so more potential for increasing vertical jump and quickness and speed.

Here's current maxes (not tested, just estimates)
Squat : 325lbs (15 lbs less than OP but better form)
Bench : 195lbs (the same)
Deadlift : 305lbs (15lbs more than OP)
I also tested for Vertical Jump and it's 32inches
Bodyweight : 167lbs (I assume my actual BW is a little lower as I'm 2 weeks into my Creatine cycle)

[MURDR]

Best of luck! I don't play basketball, but I always play PG in pickup games, even though I'm almost 300 pounds, lol. Just work on your passing and defense and you'll be set.

[BoyBawang]

Saturday:

VJB Phase 1 week 1 workout 3
Snatch Grip Deadlift
275lbs for 5 sets of 3 reps

towards the end I couldn't snatch grip it anymore so I went with normal grip cause I couldn't find any 10 and 5 lb plates to lower the 25lb plate with

Bulgarian SPlit squat with dumbbells
3 sets of 5 reps with 50lb dumbbells each hand

Calf raises
15reps of 165lbs
15reps of 165lbs
13reps of 165lbs

Weighing tomorrow hopefully 166.5 or lower

[BoyBawang]

weighed in at 167, alright i guess, gonna go hard 2 more weeks on a calorie deficit and see where i stand

Deloading on upper body this week.

[BoyBawang]

Monday

Chest Day (Deload)

Bench Press
5x155
5x165
5x175 (felt real easy :D)

dips, flyes, horizontal rows, tris, etc.

edit: week 4 crea mono

[BoyBawang]

tuesday

legs

Squat
1 set of 3 reps of 275
6 sets of 3 reps of 295

Romanian Deadlift
3sets 5reps 185lbs

Weighted decline crunches
35lb plate

[Gamebreaker3233]

Good on you brah, I ran into some rough patches in my life and gave up the game I loved bacause of it(basketball). Wish I would have sticked with it and lived up to my potential. Good luck, if you have any questions about vert training hit me up, when I stopped I had a 40 plus inch running vert and a around a 37"-38" standing verticial.

[BoyBawang]

alright thanks gamebreaker, i'm currently trying out Vertical Jump Bible's advanced program see if it works for me.

Thursday: Full body day
Dynamic Warm up
50 yard accelerations for 4 sets
Side to side box jumps 4 sets of 6

Jump Shrug starting at deadlift position
155lbs for 4 sets of 3

Box Squats
4 sets of 2 using 225lbs and 245lbs on the last set, was really easy so increasing weight next weak

Leg Curl
3 sets of 5 reps with 130lbs

For upper body I just did Military Press, Rear delt flyes, DB Shrugs, Chin ups, BB Curls

[chirishmax33]

good work in here man, i'm interested to see your results on VJB, i've read the program and want to try it in a few months when season is over...how long have you been doing it and have you seen any results yet?

[BoyBawang]

I'm currently doing the advanced program and just ending my 2nd week. I have done the intermediate full balanced and intermediate reactive program and gotten great results. I don't really test my vertical like the VJB tells me after each phase but it's gotten me from not reaching the rim last april to being able to grab on two handed now in may so it's been like 1 year progress.

[daveshit]

I'm currently doing the advanced program and just ending my 2nd week. I have done the intermediate full balanced and intermediate reactive program and gotten great results. I don't really test my vertical like the VJB tells me after each phase but it's gotten me from not reaching the rim last april to being able to grab on two handed now in may so it's been like 1 year progress.

Just keep working. Don't know what are your gains on vertical jumps, but if you can't dunk after 1 year of traning I'm sure you did sth wrong.
Maybe you shouldn't do advanced program atm, you should stick to intermediate programs and suck them dry before moving to more complex things.
And one more thing, practise jumping, running to the hoop, landing, etc. The fastest way to move your jump higher is technique.

Good luck!

[BoyBawang]

ok thanks

[BoyBawang]

week 5 crea mono, still doing 5/3/1 this is my second cycle i finished 4 weeks of it already

i'm slowly increasing calorie intake now cos i'm satisfied with my bf percentage and lifts aren't going up as fast as i like

this is also week 3 of my VJB advanced, testing at the end of week 4 to see if i made any gains

doing chest tris mid back today going to gym right now

[BoyBawang]

update:

Bench Press
5x155
5x165
5x175 PR(i think)

[BoyBawang]

tuesday

3x25 slalom jumps
4 sets of 60 yard accelerations

warm up

squats

1 set of 225
5 sets of 315
1 set of 295

romanian deadlift

3x5 185lbs

[BoyBawang]

thursday

jump shrug, box squat, leg curl, shoulders, chin ups

saturday

day off

[BoyBawang]

monday

playing basketball today then lifting chest tris mid back, 1st week of off creatine.

edit:

bench 155x3 165x3 185x4