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.
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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. |
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