This is the last blog post for this project. I enjoyed this project, even tho sometimes it was challenging. This project made me work harder and try out new workouts. Over the course of the 12 weeks I feel like I used my time wisely. This week I have tried to work as hard as I can, since it's my last week I tried to end the project strongly. Monday we worked out in basketball conditioning. This project had helped my success in basketball. I feel more confident when playing because I can jump higher than I did. I can get the ball and take a couple of dribbles and take a jump shot and elevate higher and shoot it over people. I didn't reach my goal of dunking consistently, but I was at the YMCA and I had a fast break and I went up to dunk and was really close to dunking on someone. I have improved my quickness, explosiveness, and jumping ability.
We had our fourth game Wednesday. I scored 11 points, four rebounds, and four steals. In the game I felt like I was jumping good and feeling quicker. In practice I feel like I'm getting off my shot better and faster. This project has helped me in the four games that I have played so far. I think this project will help me get more rebounds than I did last year. Over the course of this project I have had many difficulties. The first part of the project, I had some extra time. When basketball started back I didn't have much time to workout, but in basketball conditioning and basketball practice we worked out. It was difficult to stay focused on some days. It was also difficult to keep all the workouts I did so I could record them.
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This week we had our second game. We beat West Rowan, I finished the game with two points. In basketball practice we did some quick foot work drills, dot jumps, and defensive slides. This week in basketball practice we did some sprints. We also played our first home game Friday, December 1st. This was the first varsity basketball game ever played at the new school. I scored 12 points off of four three pointers. While warming up in the small gym I dunked once. I was finally feeling like it was week 11 in the workout process.
Some difficulties week 11 brought is this week I had two games so I didn't have much time to workout with weights. Over the entire project I have seen major progress, but some days I have been a little disappointing in the results. Week 12, which is the final week I will be re measuring my vertical. I hope it has increased a least five inches, maybe more. Over the course of the project I have gained weight, I have became quicker, I have increased my overall explosiveness, and most of all I have increased my jumping ability. I am finishing more and more layups at the rim. Week 12 I hope to end the project with two workouts. This week I did around the same I have done that last couple of weeks. I have had basketball practice everyday this week. We have done the same workouts I have talked about in the past weeks. I have done dot jumps, many defensive drills which helps my feet speed tremendously. Next week we have two major basketball games. Tuesday we play West Rowan, Friday we play Alexander Central. Over the past ten weeks I have learned that ten weeks of working out goes by very fast.
Difficulties I have had is not working out to much so during practice or a game I'm not to tired. I feel like my progress hasn't changed much since the last week. Week 11 I'm going to try to workout but not as much since I have two games next week. This week was my recovery week. This week I had basketball practice everyday. I am trying to rest because I have my first varsity basketball game next Tuesday. This week I have recovered tremendously. My jumping ability is increased but not as much as I am wanting it too. I can dunk but I still can't dunk consistently. My goal for the next few weeks is don't give up keep working hard.
My progress is about the same as week eight since I rested this week my jumping ability is going to be way better next week. If you workout to much you can over work your body and cause knee problems. Some difficulties I have had is my knees is starting to hurt. It's also hard to workout and practice basketball, I have been getting very tired. Week ten is going to be hard to workout but I'm going to do it. I hope to get three good workouts in. This week I had three good workouts. The first workout I did was in basketball. We did dot jumps, foot work drills, and we did push ups and crunches. The second workout I got was at basketball practice. We ran and did sprints, dot jumps, and a defense drill. Saturday was my last workout of the workout I did at home. I jump roped, and did box jumps, and jump roped again. This week has been hard to workout because I have had basketball everyday this week except Saturday.
This week I have had basketball everyday. Monday I started the week by jump roping, dot jumps, and foot work drills. I did this workout twice on Monday. This week during basketball practice we have worked on foot work drills, drills working on explosiveness and I have ran. I have stretched almost every night this week too. This week I have worked on my stamina. Another main thing I have worked on this week is ankle strength. Improving your ankle strength will help you move faster and jump higher.
This week I have focused mainly on strength training. This is also the halfway point for the twelve weeks. I don't feel like it has been six weeks of training and working out. I feel like I'm on track to increase my vertical five inches or even more. The past six weeks I have worked out and trained hard. I think the results are gonna show. I think over the next half of the project I am going to train and workout even harder. One of the biggest difficulties that I have had over the first half of the project is staying focused and not getting distracted while I workout.
My first day of working out this week was Tuesday. Tuesday I started the workout with three sets of front squats, after that I did three sets of twenty jump squats and ended the workout with three sets of jump lunges. Wednesday of this week I had a basketball workout. The rest of the week I rested because I was sick. I can hang on the rim with two hands mostly every time I jump now. I couldn't hang on the rim with one hand every time I jump before starting this workout. I also have been dunking a lot more that in the past weeks. Overall I feel like I have reached the halfway point of my goal. Basketball is starting next week so I will be working out then. This week was my recovery week. I only worked out once this week. Monday was the only day I worked out. I started the workout by jump roping for five minutes after that I went straight into the workout. I did three sets of box jumps, three sets of jump lunges, thirty jump squats, and finished the workout with three sets of body weight squats. Monday was probably one of the hardest workouts I have done so far. In basketball conditioning this week we have worked on footwork drills, and we have done some workouts to increase your explosiveness.
This week was my fourth week of working out. This week I have been very busy so I only worked out Monday and Wednesday of this week. Monday I started the workout by jump roping for five minutes, after that I went straight into the workout. I did three reps of body weight squats, three sets of jump squats, three sets of power cleans, and ended the workout with jump lunges. Wednesday I started the workout with dynamic stretches with my jump soles on, then went right into three sets of front squats. The rest of the workout I did some footwork drills. This week I have focused a lot on footwork drills.
This week was my third week of working out. Monday I did my first workout of the week. I started it by jump roping for five minutes, after that I did 3 sets of front squats. I went straight into jump lunges after that. I finished my workout with calf raises, and some squat jumps, then stretched to finish the workout. Wednesday I did a much lighter workout I started the workout by jump roping, then I did some footwork drills. I finished the workout with a jog. Friday was my last workout of the week I started the workout by jump roping, after that I went straight into it I did three sets of box jumps, jump lunges, and three sets of back squats. I ended the workout with a stretch. I am also adding a lot of stretching into my workouts. I have been researching flexibility plays a key role in jumping better.
Monday was my fourth day of working out I did five minutes of jump roping, box jumps, steps up, and power cleans. I also did some footwork drills with my jump soles. I ended my workout with some jump roping. Wednesday I started my workout with jump roping. Then I went right into the workout with front squats, after that I did jump lunges and squat jumps. I ended off my workout with some stretches. Saturday was my third day of working out I jump roped, then back squats, lunges and then ended the workout with some foot work drills. I also did some dynamic stretches with my jump soles.
I have seen some improvement after two weeks of working out. Saturday I dunked a ten foot goal three times in a row. I have never been able to dunk three times in a row, before starting the workout I could barely touch the rim going off of two feet with two hands, and now I'm hanging on the rim with two hands. Some difficulties I have had over these two weeks is staying on track and giving it all I got for the workouts. I also have had some difficulties keeping track of all my workouts. I have had two people come up to me told me I'm jumping better. Things I have learned from the past two weeks is I think I can increase my vertical more than five inches in twelve weeks. The next week I'm going to try to work on foot work and speed training. I have learned from researching that getting more explosive can help you increase your vertical tremendously. My third week of working out I'm going to focus a lot on foot work drills with my jump soles. I learned from researching that increasing your ankle strength and quickness contributes to a lot of your vertical. My starting vertical is twenty three inches. I hope to be able to increase this to at least twenty eight inches. My dads starting vertical was eighteen inches. I am going to be working out three days a week for the next twelve weeks and see how much I can increase my vertical. My goal is to be able to dunk a ten foot goal consistently. I will be sharing my progress, if my vertical has changed any and some pictures of the workouts that I am doing.
Monday was my first day of working out. I started with jump roping for five minutes. I went straight into the workout after that I did 3 sets of body weight squats, jump lunges, 60 jump squats, and ended the workout with a jog. Wednesday I started the workout by jump roping for five minutes, after that I did dynamic stretches with my jump soles, and did three reps of front squats. I ended the workout with some power cleans and calf raises. Sunday was my last workout of the week I went and did some drills and worked on my basketball for two hours. I jogged a mile did some sit ups and push ups. I also forgot to mention before and after every workout I do i stretch for a couple of minutes. Some difficulties I had over the week is keeping track of all the workouts I did, and going as hard as I can every single workout. Next week I'm going to focus on some explosive workouts. I am going to be doing strength and explosive training three times a week. I will be doing this Monday, Wednesday, and Friday. In my blogs I will be telling how long I worked out. My dad Craig Johnson is going to be my mentor. He is going to be working out most of the days with me. He is going to be challenging me and showing me workouts to do. He will help me record some videos and give me another set of data to add to my blog. I will record my new vertical every two weeks. My goal is two try to increase my vertical 4 to 5 inches in twelve weeks.
The materials I will be using is a jump rope, free weights, and a weight bench set. I also will be using a pair of jump soles in my workouts. I will be recording videos in my blogs also. I will record the workouts I have done over the week. I will record if my vertical has changed or stayed the same. Videos I will have in my blog is videos of some of the workouts I do, and me testing my vertical. I will also share some tips in my blogs that I have read online about the workouts that I'm doing. Some difficulties I am going to have over these twelve weeks is recording all my data, keeping up with all the workouts, and do the workouts to the best of my ability. I will also have difficulties recording all my workouts that I do that week on my blog. If someone is wanting to increase there vertical and find some workouts to increase there vertical this website will be a good one to look at. |
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