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first day back after the week off, heres what i did.
5 minutes of jumprope squat: 3x8 at 275 lunges: 3x8 at 95 lat pulldown: 3x8 at 130 seated rows: 3x8 at 140 5 more minutes of jumprope |
Good work man keep it up.
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my shoulders have been bugging me lately and i figured it was all the shoulder work ive been doing on bench days, so i decided to take out incline and upright rows and go really light on bench(to atleast preserve what strength i have now).
5 minutes of jumprope bench: 3x10 at 135 (fast with good form) tricep extentions: 2x8 at 75 1x8 at 60 dumbell curls: 2x8 with 40's box jumps: 3 sets of 6 boxes one legged hops: 3 sets of 20 yards stairs: up and down 2 flights 9 times unexplainable footwork drill: 2x30 seconds |
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...Yeah I am that guy. On topic, it sounds like your conditioning and footwork should be improving nicely - I love agility work, ladders and stuff. Keep up the good work. |
thanks cradler, but i dont think i can go back. lol. i basicly told the coaches off and now they wont even make eye contact with me. and yea hopefully my speed, agility and cardio will make great improvements this offseason. that was the thing keeping my playing on JV this season (basicly i was bigish and strong, but i couldn't move). knowing that theres a chance i wont start is keeping me going this offseason (both varsity gaurds are open, but weve got 5 guys that could play it effectively) and it would royally suck to be a JV as a senior...
as for you robS, idk if its a good or bad thing that i cant explain the drill. lol. |
Good luck in the off-season and stick with it. :weights:
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thanks widdoes, today was a speed work only day (not fun) drank a quart of chocolate milk right before lifting (very bad idea made me feel sick the hole time)
jumprope: 5 minutes stairs: up at down 2 flights 9 times 20 yard sprints: 4 lateral jumps (jumping sideways): 3 sets of 50 yards shuffle drill: 3 sets of 30 seconds long shuttle drill: 4 shuttles sprinting in place: 4 sets of 6 seconds jumprope: 5 minutes recumbant bike: 15 minutes |
Man, I wish you had said something before drinking that much milk right before lifting. Then I could have warned you about what would probably happen. Hey, at least you didn't squat!!
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