Basketball Training Log

[5jetsgo5]

I need to start a journal/log to make sure that I continue to improve and to document my lifts/stats. I'm training to improve my upper body strength, vertical leap, speed, & quickness. I'm an elite level player, but not an elite level athlete. Not much lifting experience, mostly have worked on my skills until recently.

HT: 6'2
WT:165
RVJ: Can touch rim
SVJ: 1in from rim
Wingspan: 6'4
Bench: 135
Squat: 205

I am currently doing the Alan Stein Vertical Jump program, Truth about quickness, & I work on my shooting and dribbling every day.

[5jetsgo5]

Today was a good day of workouts and eating.

Dribbling Workouts: Full Court Ball Handling for 30 minutes
Stationary Two Ball dribbling for 20 minutes

Shooting workout: I took 100 spot up jump shots (50 from 15ft, 50 from 20ft), 40 Pullup 15 footers, 40 stepback 15 footers, 20 midrange turn jumpers, 40 3pt turn jumpers, 20 NBA3 turn jumpers, & 150 FTs)

Weightlifting:
Front Squats 4X8X85
Chin-Ups: 4x6
Barbell Curls: 3x8x60
1Leg DB deadlifts: 3x8x25s
Tricep Pushdowns: 3x10x70
1Leg DB Calf Raises: 3x15x30
DB Rows: 3x8x45s

Diet:
Breakfast- Protein Shake
Lunch- Eggs & Turkey Bacon
Snack- Apple
Snack- Peanuts
Dinner- 2 Chicken Breasts, Side Salad, Broccoli
Post-Lifting- Protein Shake

Song of the day: The City- Game (Ft. Kendrick Lamar)

[5jetsgo5]

Wednesday August 17th

Started off the day with some dunk attempts.
1/6 on 10ft with Tennis Ball
2/2 on 9'6 with Regulation Ball
2/10 on 9'9 with Regulation Ball (Weren't clean finishes)

45 minutes of stationary ballhandling
75 Pull-Up jumpers
100 freethrows
90 minutes of shooting around, just randomly working on moves.

Diet:
Breakfast- Protein Shake, w/ peanut Butter & Banana
Lunch- Rotisserie Chicken
Snack- Organic Chips & Salsa
Snack- Apple Sauce
Dinner- Pulled Pork, Broccolli, Cole Slaw
Snack- Protein Shake

Song of the day: Gotta Have it- Kanye & Jay

[5jetsgo5]

Thursday August 18th

Got my learner's permit today, so no training the first half of the day.

Quickness:
3x8 Lateral Speed Skaters
3x12 Low Barrier on/off jumps

Weight Room:
Low Box Landings 2X5
Chin Up Iso Hold 2x10s
Cable Twists 3x8x70lbs
Barbell Reverse Lunges 3x8x65lbs
DB Rows 2x6x45lbs, 1x6x50lbs
Leg Press 3x8x325lbs
DB Military Press 2x8x30lbs, 1x8x35lbs

Shoot 100 Freethrows, made 93. Made 41 in a row at one point.

Diet:
Breakfast- 2 scoops of peanut butter
Lunch- 10 Chicken wings from Zaxbys + Mr. Pibb
Snack- Apple
Dinner- Salad w/leftover pork
Post Workout- Protein Shake w/peanut butter & Banana

Song of the day: J. Cole- Like A star

[5jetsgo5]

Friday August 19th

Did 30 minutes of stationary ballhandling.

Shot 125 Pull-Up jumpers, 80 Turn around jumpers, 70 spot up jumpers, and 200 free throws.

Diet:
Breakfast- Eggs & Sausage
Snack- Apple
Lunch- Turkey & Brocolli
Snack- Veggie Chips
Dinner- White Soup w/ Chicken
Snack- Protein Shake

Song of the Day- Red Nation by Game

[5jetsgo5]

Saturday August 20th

Did an hour of two ball dribbling, & seated dribbling.

Was pretty busy with school work as I put off my summer reading all summer.

Diet:
Breakfast- Protein Shake
Lunch- 2 Hot Dogs
Snack- Veggie Chips & Salsa
Dinner- 10 Chicken Wings from Zaxby's (I have an addiction)

Not a healthy day when I look back on it...

Song of the Day- Ambitionz as a Rider- Tupac

[5jetsgo5]

Sunday August 21st

I did a 45 minute full court dribbling workout, handles felt good & I felt explosive.
Was going to do shooting, but it started to rain.

Shot 50 free throws.

Quickness:
4x16s Wideouts
3x20s Vertical Line Jumps

Weight lifting:
Chin Ups 8,8,6,6. Feelsgoodman, couldn't do 2 chinups a month ago.
Bench Press 10x100, 8x115, 4x125, 2x135 *PR*
Standing Cable Row 3x8x100lbs
Heel Drops 2x30s
Over the Fence 2x5
Weighted Dorsiflexion 2x10x10
Pushups 30

Song of the day: Memory Lane- Nas

[5jetsgo5]

Monday August 22nd

First day of school, woke up at 6:45 to do my 45 minute dribbling workout.

PM: Did a shooting workout but quit midway thru it due to feeling terrible, heavy, fatigued, the whole nine yards. I don't know if it's because of school & waking up early, but I felt horrible. I may take a few days off If I don't feel better tommorow.

Diet:
Breakfast- Eggs & Turkey Bacon
Lunch- Ham Sandwich, Cashews, Grapes
Snack- 2 Hot Dogs, Chips & Salsa
Dinner- Salad w/ chicken on it.

Song of the day: Represent- Elzhi

[5jetsgo5]

Took the day off. Back at it tommorow in the AM

[5jetsgo5]

August 24th

AM: Did 45 minutes of Two Ball Dribbling

PM: Took 100 Spot up jump shots, 100 pull-up jumpers, & 50 free throws

Jumping: Tennis Ball Dunk Attempts on 10ft.- 0 for 4
Regulation Ball Dunk Attemps on 9ft8- 0 for 6
Junior Ball Dunk Attempts on 9Ft8- 2 for 4

Weight Lifting:
Front Squat, 5x5x90
Chin-Ups: 4x6
SL DB Deadlifts: 3x10x50
Tricep Pushdowns: 2x12x70, 1x10x80
Barbell Curls: 3x8x55
SL Calf Raises: 3x14x30
Incline Weighted Sit-Ups: 3x15x15

Diet:
Breakfast- Eggs & Sausage, Super Foods drink
Lunch- Peanut Butter Sandwich, Almonds, Grapes, Blue Berries
Snack- Cashews
Dinner- Blackened Chicken on a salad

[5jetsgo5]

August 25th
PM: Went to watch my brother play football.
Truth about quickness 15 minute workout

Diet:
Breakfast- Eggs, Super Foods Drink
Lunch- Ham Sandwich, Cashews, Grapes
Snack- Almonds
Dinner- Two Hot Dogs
Snack- Protein Shake

[jordynsdaddy]

August 25th
PM: Went to watch my brother play football.
Truth about quickness 15 minute workout

Diet:
Breakfast- Eggs, Super Foods Drink
Lunch- Ham Sandwich, Cashews, Grapes
Snack- Almonds
Dinner- Two Hot Dogs
Snack- Protein Shake

What is this truth about quickness thing you talk about.... i'm intrigued.... P.S. you should eat more man, you need vegetables. Just veggies chips and that drink ain't gonna do it for ya. Just a little constructive criticism from one hooper tryin to make it to another....

[5jetsgo5]

What is this truth about quickness thing you talk about.... i'm intrigued.... P.S. you should eat more man, you need vegetables. Just veggies chips and that drink ain't gonna do it for ya. Just a little constructive criticism from one hooper tryin to make it to another....

You're definitely right, I need to work on eating more vegetables.



Gotten a little sloppy with the updates since school started, will try to do a better job of updating.