Journey to Div 1 Basketball

[madhandles1234]

Journey to Div 1 Basketball
Hi my names Dylan, I’m doing this log as motivation for myself and hopefully others can gain something out of it. Okay so I play basketball and in 18 months I’m going to America after I graduate and I will try out for colleges as well experience the U.S lifestyle. My main goal is to play Div 1 College basketball. I have been playing basketball for 8 years, I use to be very short but now 6’2/6’3 and I am still playing point guard. I recently torn the cartilage in my knee and am now back to full health. I know the journey isn’t going to be easy, so let’s get started!
Also please feel free to ask questions about anything basketball related or even life in general!


Physical Stats
Height-- 188-190.5cm= 6'2/6'3
Weight-- 71 kg = 156.2 lbs
Vertical-- Haven’t measure but can dunk basketball rarely and volleyball regularly
40 yard time- Haven’t measure will measure soon

- I know my vertical sucks but it is one of my main focuses along with building my body to 80kgs and being strong.


Lifting Stats- Current kgs=Current lbs/ 3 months 1 rep max goals
Bench- 60kg/132lbs x 5 / 80kgs
Squat- 80kg/176 lbs x 8 / 100kgs
Deadlifts- 60kg/132lbs x 8 / 100kgs (only ever done once)
- Started very weak could only bench and squat the bar both at the time felt challenging
- Been taking gym seriously for the past month


Goals
3 Months
- 75-80kg
- Dunk off one foot
- Be dominate at State tournament and lead my team to a top 4 finish (20ppg/10assists)
- Reach all my lifting goals

For my first month I am going to incorporate my current upper body program with Flying in Four by- Kelly Baggett
Remember please don’t hesitate to give advice, critique and to ask questions

Let the journey begin...

[Ranga91]

Hey mate where abouts are you from, Im in Youth League Div 2 for Bankstown. Sounds like you're pretty motivated to make a Div 1 college and obviously have big goals which is good. Always have big goals and work hard, you're only 16 which means you have plenty of time to develop if you stick with what your doing and as you get better and stronger try different things you definitely have a chance.

Id recommend stretching and trying to do pilates as it maximises your flexibility and range of movement which will help with your elevation and a lot of things with your game, but yeah just stick with it and keep it consistent.

[Gamebreaker3233]

You need to put on about 20-25 lbs over the next couple years and become alot stronger. Want to become a freak athlete? Do madcows 5X5 but add plyos before the workouts and do some sprints on Saturday. You will gain strength, size, vertical, and speed. Goodluck man, I gained 10 inches on my vert in under 8 months doing madcows with added plyos in it, all while adding 15 months of muscle and getting nearly twice as strong.

[madhandles1234]

Hey mate where abouts are you from, Im in Youth League Div 2 for Bankstown. Sounds like you're pretty motivated to make a Div 1 college and obviously have big goals which is good. Always have big goals and work hard, you're only 16 which means you have plenty of time to develop if you stick with what your doing and as you get better and stronger try different things you definitely have a chance.

Id recommend stretching and trying to do pilates as it maximises your flexibility and range of movement which will help with your elevation and a lot of things with your game, but yeah just stick with it and keep it consistent.

Hey mate,
Queensland :) That is awesome, how are you and your team going? Yeah I am motivated but sometimes you need others advice and support to keep you going, you know? Thanks bro nearly 17 but i graduate next year. I have always wanted to try normal Pilates but didn't know how it applied into sport, do you have a Pilates program sport related? Thanks for the advice and encouragement!


You need to put on about 20-25 lbs over the next couple years and become alot stronger. Want to become a freak athlete? Do madcows 5X5 but add plyos before the workouts and do some sprints on Saturday. You will gain strength, size, vertical, and speed. Goodluck man, I gained 10 inches on my vert in under 8 months doing madcows with added plyos in it, all while adding 15 months of muscle and getting nearly twice as strong.

Hey gamebreaker,
I am going to have a look into Madcows more than what i have (skimmed through). That is awesome your gains;strength and vertical, are a true testament to your hard work. For the next 2 months i'm going to focus on trying to get back my speed and vertical to more than were I was before i did me knee as I have the major competition coming up in just over 2 months time. Thanks for your advice and I will definitely do some more research on mad cows.

[madhandles1234]

Day 1
Wet as tonight so cut shooting down :(
40x Form shots/1m out from the hoop
20x Jumpers Lefts Elbow
20x Jumpers right Elbow
20x Free throws - 16/20- 80%
- Shot felt good, need to tuck elbow in a little more and snap elbow harder

I have been/ am doing the Flying Four 'tune up'
Basically just a 7 day program before the actually program to "recruit the right muscles in the right order at the right time." Wasn't going to do it but due to travel and public holidays, I won't be able to go to school gym until Tuesday or even as late as Wednesday.

Exercise- Sets/reps
Leg Raise Progression- 3/ 15-20
Ab Bridge- 2/30 second hold
Side Bridge Progression- 1/ 30 second hold (each side)
Alternating Glute March- 2/20 reps (10 each side)
Seated Hip Flexor- 2/10 (each side) (3 second hold at the top)
Standing Hip flexor/glute- 2/10 (each side) (3 second hold)
Advanced bi-lateral Glute Bridge-2/15 (3 second hold at the top)

Threw in a few other excerises to feel like I am doing something due to the weather.
Pushup- 3/20- BW
Dips- 3/10- BW
Standing Dumbbell Triceps- 3/10- 12.5kg
Donkey Kick Backs- 3/10 - 12.5kg

Nutrition
Ate a lot of high protein foods today/ tonight will finish the day by getting more carbs in.

[madhandles1234]

Day 2
Shooting
So Far today
20x Form shots/1m out from the hoop
75x Jumpers from Elbows
- After study will shoot
100x Form
40x pull up jumpers (20L & R)
100x Finish moves
Close to 350 shots


Flying Four 'tune up' Day 6/7
Exercise- Sets/reps
Leg Raise Progression- 3/ 15-20
Ab Bridge- 2/30 second hold
Side Bridge Progression- 1/ 30 second hold (each side)
Alternating Glute March- 2/20 reps (10 each side)
Seated Hip Flexor- 2/10 (each side) (3 second hold at the top)
Standing Hip flexor/glute- 2/10 (each side) (3 second hold)
Advanced bi-lateral Glute Bridge-2/15 (3 second hold at the top)


Extra stuff
Tested how I can get on hoop outside( on grass)
1 foot- Put 90% of hand over ring
2 foot- Can grab onto the ring
- Will test on basketball courts tomorrow

[thuglifeballing]

Go to/ring up your club president/head coach/who ever is in charge of your club and tell him you want to take basketball further with your life and where wondering if he could help guide you. Most coaches will be thrilled there is someone so eager and give you a few one on ones - repeating what he shows you until you see him next the following days. Also if it's a half decent club he should know of a strength and conditioning coach. You may have to fork out 50-100 bucks a workout but think of it as an investment.

Look for guidance from those who know what there talking about because while you can find out through trial and error it will be much more pain free if you see someone who knows what they're doing....

[madhandles1234]

Day 3
Quick note had exam week had to study hard!
but I havn't stopped working hard
Open A's training tonight
Lots of lane full court drills for an hour
then plays and scrimmage for 45

Workout
Warmup-10 minutes
Squats
Warmup- Bar x 6
1) 60kg x 6
2) 80kg x 6
3) 90kg x6 (PB)

Hang Cleans
Warmup- bar x 6
1) 30kg x 6
2) 30kg x 6
3) 30kg x 6

Bench- Felt so bad
Warmup- 40kg x 6
1) 50kg x 6
2) 60kg x 2 ( Felt so wrong)
3) 50kg x 6

Tricep extension
1) 10kg x 6
2) 15kg x 6
3) 15kg x 6
4) 17.5kg x 0 (This 2.5 kg jump is just ridiculousness)

- Lost track of time and school started!


Go to/ring up your club president/head coach/who ever is in charge of your club and tell him you want to take basketball further with your life and where wondering if he could help guide you. Most coaches will be thrilled there is someone so eager and give you a few one on ones - repeating what he shows you until you see him next the following days. Also if it's a half decent club he should know of a strength and conditioning coach. You may have to fork out 50-100 bucks a workout but think of it as an investment.

Look for guidance from those who know what there talking about because while you can find out through trial and error it will be much more pain free if you see someone who knows what they're doing....
Thanks for popping in bro. Alright I'll make a few calls cheers mate :)

[madhandles1234]

Day 4
Only shooting tonight
100 x elbow shots
20 x form
20 x pullups
- Legs felt like crap after day 3
So stretched and warmed down heaps

[TDOGG17]

Good luck bud. Your vertical isn't bad, if you have dunked before and are 6'2/6'3 then that's good hops in my book. There's a 6'8 guy at my school who isn't even CLOSE to dunking, I have seen him fail lol. He is only 180lbs as well.

[dshorter83]

Hey bro, I noticed in one of your posts where you said you ate a lot of protein during the day was gonna carb load at night. You should focus on getting your carb load in the morning before you work out and go about your day and more protein later in the day to keep your muscles from breaking down after workouts and during the night. I'm with the opinion that you can never get too much protein but if you eat carbs late at night then they just get stored as fat rather than energy. Just a suggestion, good luck bro!

[madhandles1234]

Sorry guys havn't posted, Exam two weeks but I didnt stop working out, Just had to focus on exams and assignments.




Good luck bud. Your vertical isn't bad, if you have dunked before and are 6'2/6'3 then that's good hops in my book. There's a 6'8 guy at my school who isn't even CLOSE to dunking, I have seen him fail lol. He is only 180lbs as well.
Thanks mate, Yeah I have a friend who's the same. I just want to be explosive one of the big weakness's in my game



Hey bro, I noticed in one of your posts where you said you ate a lot of protein during the day was gonna carb load at night. You should focus on getting your carb load in the morning before you work out and go about your day and more protein later in the day to keep your muscles from breaking down after workouts and during the night. I'm with the opinion that you can never get too much protein but if you eat carbs late at night then they just get stored as fat rather than energy. Just a suggestion, good luck bro!

Hey mate,
Awesome advice so good will take it and implement into daily plans

[madhandles1234]

So I decided to start jump program next week, I like my strength improvements and an extra week will lead perfectly into season

workout
Squats
Warmup
10x 60kg
6 x 100- PR
6 x 100- PR
- super stoked 2 plates!

Pullups (wide pronated)
4 x BW
4 x BW
4 x BW
4 x BW

Triceps extension
10 x 12.5
6 x 15
6 x 15

Hanging leg raises
3 x 10 (one rep- raise left,middle,right)

About to go shoot
50 x form
100 x elbow (each side)
50 finishing moves
50 pullups from top of three
50 x free throws