I've decided to do my blog posts in week intervals rather than days because there just isn't enough going on day to day to post about (like the old lady that talks about her cats constantly, you just want her to shut up after a while). So week 2 will start off with a pretty strenuous workout, plus i've decided to added in one or two workouts from "Overnight Hops". Guy on the video says that with three workouts you can jump 3-5 inches higher overnight. So there's an easy way to test that claim, do it once and try it out. I'll try and get some video up this week for everyone's personal enjoyment. My progress at the end of week 1:
Standing vertical: 27" (1 inch increase!)
One step vertical: 28" (no increase)
Running vert: 31" (no increase)
Kind of a disappointing week 1, but maybe I'll see some huge gains for week 2! Gotta keep my head up and keep moving on.
Interesting story for the week (and i guess I'm kind of bragging on myself) but a couple UT basketball players came to the rec center today to play. I ended up guarding 6'9" Ronaldo Wooldridge (aka Swiperboy). We played 4 games to 15 by ones, and I scored 4, 6, 9 and 7 points against him. Made me feel pretty good about myself. No dunks though unfortunately, I'm not to the point where i can dunk over people. Yet.
Sunday, April 15, 2012
Thursday, April 12, 2012
Day 5
Today was a much needed off day. My legs are extremely sore from the previous day. But even with sore legs, i thought it was a good day for some pickup basketball. Did pretty well, I went over 50% from 3 point range and managed to get one pretty wimpy dunk in. After the game i was just messing around and I tried to do a 360 dunk, and even though I didn't make it i managed to at least throw the ball off of the backboard and grab the rim! Surprised the hell out of me, especially considering how sore my legs were.
Wednesday, April 11, 2012
Day 4
Today was another difficult day. I managed to coerce myself to do everything but the hang cleans, as my back was starting to hurt from the dead lifts (and yes i know, lift from the legs, not the back, but there still is some back muscles involved and i didn't want to over stress it). I'm going to start documenting my weights for my own future reference. My sets were
5 sets of 8 reps leg press explosions (500 lbs)
5 sets of 8 reps calf raises (400 lbs)
5 sets of 8 reps dead lifts (250 lbs)
4 sets of 8 reps hamstring curls (150 lbs)
4 sets of 12 reps lunge thrust explosions (holding 2-30 lb kettlebells)
3 sets of 8 reps knee drives (don't remember weight)
Saturday is the next full day, can't wait to retest my vertical. Hoping for an inch or inch and a half maybe.
5 sets of 8 reps leg press explosions (500 lbs)
5 sets of 8 reps calf raises (400 lbs)
5 sets of 8 reps dead lifts (250 lbs)
4 sets of 8 reps hamstring curls (150 lbs)
4 sets of 12 reps lunge thrust explosions (holding 2-30 lb kettlebells)
3 sets of 8 reps knee drives (don't remember weight)
Saturday is the next full day, can't wait to retest my vertical. Hoping for an inch or inch and a half maybe.
Start of the Jump Manual
I have obtained a copy of the Jump Manual, having heard some pretty good things about it, and I thought I would start blogging my progress, whether anyone actually reads it or not (although hopefully some people do). I've completed day 3 of training and have yet to do day 4 workouts, so this first post will be a recap of those three days.
Day 1-The very first thing I did was set a goal for myself. I usually don't do this in working out, but so many resources and the Jump Manual says it's a good idea, so I thought I would see if it made any difference. The Jump Manual states that most people will receive gains of 10 inches in my vertical in a 12 week cycle. So that's the lower goal, but my actual goal is going to be more around a foot, so an inch every week. Day 1 workouts really took a toll on me, they were very strenuous and misleading (the first sets seemed easy, but they became exponentially difficult with each set). I had to improvise a little bit with the medicine throws, i used a kettle bell instead, but it still gave me a good workout. Here are my stats at the beginning of the program:
Height: 6'4"
Weight: 209 lbs
Body fat %: 11.5%
Reach: 8'2"
Standing vertical: 26"
One step vertical: 28"
Running vertical: 31"
I'd like to get my weight down to 200 lbs, body fat to 8% my standing vertical to 38" and my running vertical to 43". Body fat percentage was measured with a bodpod that the university had, so make your own interpretations on the accuracy of that. I'm going to remeasure verticals once a week.
Day 2-Easy day, just an upper body workout and stretching day. Did a little running
Day 3-Off day workouts, which were "mini explosions". Still a workout, but didn't take to long. I'm pretty sure I'm following the workout program pretty well.
Day 1-The very first thing I did was set a goal for myself. I usually don't do this in working out, but so many resources and the Jump Manual says it's a good idea, so I thought I would see if it made any difference. The Jump Manual states that most people will receive gains of 10 inches in my vertical in a 12 week cycle. So that's the lower goal, but my actual goal is going to be more around a foot, so an inch every week. Day 1 workouts really took a toll on me, they were very strenuous and misleading (the first sets seemed easy, but they became exponentially difficult with each set). I had to improvise a little bit with the medicine throws, i used a kettle bell instead, but it still gave me a good workout. Here are my stats at the beginning of the program:
Height: 6'4"
Weight: 209 lbs
Body fat %: 11.5%
Reach: 8'2"
Standing vertical: 26"
One step vertical: 28"
Running vertical: 31"
I'd like to get my weight down to 200 lbs, body fat to 8% my standing vertical to 38" and my running vertical to 43". Body fat percentage was measured with a bodpod that the university had, so make your own interpretations on the accuracy of that. I'm going to remeasure verticals once a week.
Day 2-Easy day, just an upper body workout and stretching day. Did a little running
Day 3-Off day workouts, which were "mini explosions". Still a workout, but didn't take to long. I'm pretty sure I'm following the workout program pretty well.
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