Basketball Offseason Training Log

[ByronKelly]

Good man, had Physio session again yesterday.

Physio lady says my ankle is good to go. Gave me some new exercises to do to help pre-hab my ankle
.
Also found out my knees have a tendency to turn inward when i jump and land on one leg. SO i gotta work on using my glutes more to stabilize my knee. Should help prevent injuries.

I have one more follow up Physio visit to make sure i have fixed the knee issue. Its in a week, shouldn't take long to get up to speed. Its a bio-mechanical issue; you can train to fix it pretty fast.

Other than that ankle is ~90% better. Some slight swelling left. I have 1 more week of non-contact basketball. I can begin to lift again ( i started already), as well as do sprints, drills, etc etc. so almost completely back to normal, and just in time. My University summer league starts in 2 weeks.

Had a great lifting session last night; will post that info in a bit. Also got up some shots.

[ByronKelly]

Early Pre-Season Training - Week 13

Ok, so im am almost back to normal. Should be 100% in the normal rooutine next week, just in time for it to change into the Mid Pre season portion of my training.
I have league ball in 2 weeks; time to take things up a notch.

Here is yesterdays Lower Body Lift and Skills Workout

Skills Training
Basketball dribbling drills, 10 minutes
60 Free Throws
50 3 point shots
80 midrange jumpers
10 layups

Total: 150 shots

Lower Body Resistance Training

GH Raises, 2 X BW
Below Parallel Squats: 6 X 185, 4 X 225, 4 X 255, 4 X 260, 4 X 270, 3 X 275.
Box Squats. 4 X 185, 4 X 165 4 X 165 4 X 165 5 X 135
Sumo Deadlifts. 6 X 165, 4 X 215, 4 X 235, 4 X 255, 4 X 275 4 X 285
DB Split Squats. 3 sets of 4 x 120lbs per leg. (2 60lb DB's)
GH Raises, 3 X bw + 10lbs, harder setting on the bench.

Static Stretching
PWO Shake, banana

Sick lift. Hitting the hammy and glutes hard as i can.

MIAMI WON THE NBA CHAMPIONSHIPS LAST NIGHT! WOOOOOOOOO

Edit: 1245/2400 shots

[ByronKelly]

Early Preseason Training - Week 13

Skills Training, Shooting

80 FT's
60 midrange jumpers
40 3's
20 layups

Total: 200 Shots

1445/2400 shots. 60% done!

Upperbody Resistance Training

Benchpress. 8 X 185, 4 X 205, 4 X 215, 4 X 220, 4X 225 4
Standing bentover row: 6 X 185, 4 X 205, 4 X 225, 4 X 235.
Inclined Benchpress. 4 X 185lbs, 4 X 185lbs, 4 X 185lbs.
Weighted Pullups, 3 sets of 4 X BW + 25lbs

Static Stretching

PWO Shake

Feels good!

[ByronKelly]

Today marks the beginning of my Mid-Season Training Program and moving into my late preseason training. Also a training break in there for my time when i am no vacation to Newfoundland.

I am moving away from strength building and moving towards (1) Skills Training (2) Anaerobic trainig (continued) and (3) Plyomatric Training.

Time to realllllyyyy improve my skills, push my conditioning to the next level and develop some explosive power from all the strength i have gained over the last 3 months.

Attached is a screen shot of my calender containing all my training plans for the next few weeks. Excited!

Off to the gym for day 1 of my Mid-Preseason training now!

schedule.jpg

[ByronKelly]

Mid-Season Training - week 14

Skills Training

80 ft
60 midrange jumpers
60 3 point shots
20 tennis ball dunks (10 no step, 10 two step; all were jumping off 2 feet, going straight up)

Total: 220 shots

Went to do some lower body resistance work, but the ankle felt a bit soar. So, i did my exercises from the physiotherapists and stretched and acalled it a day.
Will do the lowerbody lift tomorrow.

1665/2400 shots

[hammer92]

Good **** man.
Getting that there tennis ball down!! Adda boy.
I have been doing dunks just off my right leg, which is way weaker so maybe I will even out with this injury.
Keep at it man

[ByronKelly]

Good to hear. I wanna get a small medicine ball and do dunks with that. I dont have the hops to do a bball without running yet though. Would LOVE to be able to jam without taking a few steps. Thats a few inches a way yet tho!

How's the knee?

[TrollingBruh]

might want to add some more basketball to your routine.

[hammer92]

Good to hear. I wanna get a small medicine ball and do dunks with that. I dont have the hops to do a bball without running yet though. Would LOVE to be able to jam without taking a few steps. Thats a few inches a way yet tho!

How's the knee?

Best it's felt in a longggg time, but I still am going to wait a few few weeks to try and full out single leg jump off of it.
I used to be able to tomahawk a 8lb medball
I'mma do 10lbs soon!

[ByronKelly]

Best it's felt in a longggg time, but I still am going to wait a few few weeks to try and full out single leg jump off of it.
I used to be able to tomahawk a 8lb medball
I'mma do 10lbs soon!

Sick! And here i was, proud of could two hand jam a tennis ball 20 times without running.

[hammer92]

Sick! And here i was, proud of could two hand jam a tennis ball 20 times without running.

I'm 6'5 bra you're 6'2. Probably got similar hops. We just got a new coach and he doesn't like to push it...NO FUN.
But a shot clock kind of manipulates every coach to push to an extent vs no shot clock (former HS coach, first college job)

[ByronKelly]

I'm 6'5 bra you're 6'2. Probably got similar hops. We just got a new coach and he doesn't like to push it...NO FUN.
But a shot clock kind of manipulates every coach to push to an extent vs no shot clock (former HS coach, first college job)

Right. Ya maybe.

Heres todays workout

Anaerobic Basketball Specific Conditioning
sprint dribble full court, 3 lengths
sideline sprint layups, 2 sets of 6
1/2 court sprint and shot, 4 sets of 10 shots (alternating left side right side and middle)
20 3 point jumpers
10 midrange shots (dribble move, shot)
1 set of 17....
130 free throws

Total: 160, mostly free throws done in between my sprints.

1825/2400 (76% complete!)

Lower Body Resistance Training

Below Parallel Squats, 6 X 185, 4 X 225, 4 X 255 4 X 265 3 X 275
Sumo Deadlifts 4 X 235, 4 X 285, 4 X 295, 4 X 305
Box Squats, 3 sets of 4 X 155
Dumbelle Lunges w back foot elevated, 3 sets of 4/leg, 120lbs (2 60lb db)
Back Extensions, 2 sets of 5 X 60lb + BW
Glute-Ham Raises, 3 sets of 5 X BW, harder difficulty setting.


Edit: Played 1 1/2 hrs of bball last night. so i slept in today. Will hit the gym maybe at 4. First day of plyo's today!

[Garrett6]

This is a great plan to get your game to a higher level I would also suggest some ball handling and other drills to improve your fundamentals because thats the foundation and many players forget that.

[ByronKelly]

This is a great plan to get your game to a higher level I would also suggest some ball handling and other drills to improve your fundamentals because thats the foundation and many players forget that.

Yep, thanks. I do ball handling most everyday for 10minutes in the warmup. As the season gets closer i will be transitioning into more skills training.

[ByronKelly]

Mid Pre-season trainng - week 14

Yesterday afternoon was plyos and some hoops. Heres the breakdown

Warmup
Dynamic Stretching

Plyometrics:

Bent over straight legged donkely ankle bounces, 4 sets of 30 (warmup) (2min rest btw sets)
1-2-3 jump, 4 sets of 4 per leg
Broad Jump, 4 sets of 6
Low box (~20inch) depth jumps, 4 sets of 5 (3min rest btw sets)
Rhythmic 1/2 jump squat, 4 sets of 8
Low squat ankle jumps 2 sets of 40

Basically following the intermediate plyo program from the VJB. But i decreased the volume of the ankle jumps.

Then i got up 110 shots; assorted free throws, midrange jumpers and 3's. NEver kept track of what i did exactly only the total for a change.

1925/2400.

Might take today off, not sure yet. Got physio now in a few minutes and i might go watch the Canadian Olympic Track and Field Trials today! Its on campus!

[hammer92]

Only give one day of rest between legs?
How long do your workouts last and do you cycle off your pre-workouts at all?

[ByronKelly]

Haven't taken my pre-workout in a while. I find i cant take it if im doing anything cario, including hoops. Upsets my stomach to much. Since i have been hooping almost daily before i lift or w/e i stopped taking the pre.

normall i rest 2 days btw legs but i moved my leg day from monday to tuesday this week, but kept the rest the same. ITs ok, plyos are not fatiguing so it wont hurt once in a while. but normally i take 2 days rest btw legs.

Just got outta physio. Doc says i am good to go. No more physio session! Sweet.

Got a meeting tonight for summer league bball.

[hammer92]

Haven't taken my pre-workout in a while. I find i cant take it if im doing anything cario, including hoops. Upsets my stomach to much. Since i have been hooping almost daily before i lift or w/e i stopped taking the pre.

normall i rest 2 days btw legs but i moved my leg day from monday to tuesday this week, but kept the rest the same. ITs ok, plyos are not fatiguing so it wont hurt once in a while. but normally i take 2 days rest btw legs.

Just got outta physio. Doc says i am good to go. No more physio session! Sweet.

Got a meeting tonight for summer league bball.

Sick man.
So what exactly is this that you are training for? A team or league? If it's a pick up league, you will dominate with it brah!

[ByronKelly]

League. The only team in my city i could qualify for it the semi-pro CBA team....not sure if i want to even join that haha.
Cant make university varsity anymore, im in graduate school and finishing in the fall.

I wanna play div1 city league, which is all ex-cis, NCAA and europro players. And some other people who worked their tail off to get in and compete. HARD to get on a team though.

[ByronKelly]

Get up 250 shots. Mainly 3's...was shooting really good.

Total: 2175/2400.

Also went to my summer leage bball meeting. Starts Wednesday!!!

[ByronKelly]

Today is a break from training!

The olympic qualifying track and filed meet is in my city today!

Pretty sick stuff.

oh and they had a vertical jump measurement thing. My vert was 29inches, standing, no warm-up, in jeans. Not to shabby. Highest i could touch on 3 tries was 10foot7inch. .

[ByronKelly]

Ok, so i am on vacation starting friday for 2 weeks. A much needed rest period. Starting to feel fatigued more than usuall. Which is fine, conisdering i have not really had much of a break (except from cardio via the ankle) in a long time now.

University Summer League play start this week. I have 1 game, and then miss 4 while i am away. Pretty excited to begin.

No workout yesterday in lue of Canada Day. Heres today's. Nothing to heavy.

Mid-Preseason Training: Week 15.

Easy week before my break. Plan is for shots (A LOT), 1 ploy session, 1 lower body lift and 1 upper body lift. And maybe an agility/quickness/anaerobic training session too.

Today I got up 330 shots, various locations on the floor. A mix of dribble moves, free throws, midrange and 3 point shots. Shooting was great after a good warmup.

Total: 2505/2400 shots. SICK! I reached the goal! Still got a few days before the deadline (FRIDAY) wonder if i can hit 3000.

[ByronKelly]

Game Day!

got up 170shots this morning. About half free throws, 1/4 3's and 1/4 midrange and baseline jumpers. Felt alright, not as good as yesterday shooting wise.

Game is this evening. Will shoot and warmup before the game since it is on campus. Excited!

Total: 2675/3000

[ByronKelly]

Game time soon!
So, turns out games are twice a week, or alteast they are for the first 2 months. So in lue of this, heres my new training schedule. I have reduced my anaerobic training by 1 session and my plyometrics by 1 (with 1 optional saturday session thrown in). Heres how it looks.

Sunday - Rest Day
Monday - Upperbody Resistance Training- Morning. Game at night.
Tuesday - Plyometric Jump Training, Skills Training -Morning.
Wednesday. - Agility and quickness training - Morning. Game at night
Thursday - Lower Body Resistance Training and skills training - Morning.
Friday - Anaerobic Conditioning and short skills training - Morning
Saturday - Rest day with optional plyometric training or saturday morning basketball.

So this is the plan, beginning when i get back from my vacation (july 19th). Excited for a break.

Ok, off to game #1

[ByronKelly]

So game #1 went ok. WE lost by a bunch, but it being the first game we all played together its not bad. I have 1 really ****ty guy on the team, and he is a liability and a turnover machine.
I only scored around 12 points.....reffing was awful, only got to the line 1 time on about 7 drives to the hoop. No biggie, gotta stay aggressive.

Have not worked out since. Been busy preping for my trip.I fly out tonight, so no regimented workouts till the 19th.

Catch ya all then.

-B

[ByronKelly]

So game #1 went ok. WE lost by a bunch, but it being the first game we all played together its not bad. I have 1 really ****ty guy on the team, and he is a liability and a turnover machine.
I only scored around 12 points.....reffing was awful, only got to the line 1 time on about 7 drives to the hoop. No biggie, gotta stay aggressive.

Have not worked out since. Been busy preping for my trip.I fly out tonight, so no regimented workouts till the 19th.

Catch ya all then.

-B

So vacation was AWESOME.
So relaxed and rested. I did not eat well (opps, maybe gained a few lbs) but it was nice to get a break from the regimented workouts and nutrition.

I got in early last night( got an upgrade on my flight) so i made my league game. I scored 20-25points (they did not keep tracek of individual points but i can remember atleast 20points) but we lost by a ton. THe other team light us up from 3! Damn, cant say my team is good. We got lots of talent but dont mesh well as a team.

Anyway, i am going to get back into my routine. Going to the gym tomorrow and maybe tonight, and start back at the program monday morning.

So excited to begin again, motivation is high!

[ByronKelly]

Mid Pre-season trainng - week 16

Upperbody Resistance Training

Dynamic Warmup

Bench Press 6X 155, 4X 185, 4X 205, 4X 210, 4 X 215
Weighted Pullups, BW X 6, BW +10lbs X 4, BW + 25lbs X 4, BW + 25lbs X 3
Standing Bentover Rows, 3 sets of 4 X 275lbs
Inclined Bench Press, 5 X 120lb,s 5 X 120lbs, 5 X 130lbs (Focus on slow eccentric , then explode)
Should Extensions, 5 X 30lbs/arm, 5 X 30, 5 X 35
Seated Row, 4 X 190, 4 X 210, 4 X 210
Plyometric Pushups, 3 sets of 5. EXPLOSIVE
Cable Rotations (CORE), 70lbs, 3 sets of 5 twists per side.

Static Stretching

Pre-Workout Ammino Recovery
Intraworkout Ammino Recover + Energy
PWO Shake

Great monday workout. Game tonight!

[ByronKelly]

So, we played the best team tonight and....we lost. My team is not good....i guess thats what to expect when you join an individuals team.
WE lost by like, 24points

Personally, i had a good game. Around 17-20points, about 5 assists and a few boards.

My team has 9 players, 1-2 very good (myself included), 2 good, 2 ok, and 3 awful players.

So, since we are clearly going to loose and not make the playoffs, here are my personal goals for the rest of the season, which is i think 4 or 5 more games (yes a tad selfish).

Score 20point
Get 5+ assists (this will be hard lol)
Get 5 rebounds
Get a great workout in.

Win or Loose, ima make the most out of this.

[ByronKelly]

Mid Pre-season trainng - week 16

Plyometric Training

Warmup
Basketball handling drills 10minutes
Dynamic Warmups

straight leg donkey ankle bounces, 4 X 40
1/4 jump squat 4 X 6
Broad Jump 4 X 4
1-2-3 jumps, 4 X 4/leg
Mid box depth jumps, 4 X 4, focus on absorbing the landing after the jump
High box jumps, soft landing on box. 4 X 4

Then shot 100jumpers/free throws.

Static Stretch
pre-w.o: Ammino Recovery
Intra-w.o: Water and Powerade
PWO Shake

[ByronKelly]

So another game last night. We lost by 3 points.
We had the ball with about 5 seconds left, had a 4 on 1!!! And, the guy on my team with the ball decides to try for a layup instead of passing to 1 of the 3 open shooters on the 3point line.
And he missed the layup anyway! Not that it would of done any good if he made it.

Frustrating.
I had a good game overall, but a bad shooting night. I was 1 of 7 from the floor (jumpers) but i had about 8 layups and 1 free throw to go along with that. So not bad overall. 8/19 from the floor for 18points. Wish i could of hit a few jumpers.

Last nights game was late, so i slept in today; going to do hill sprints this afternoon. Should be hard!