You know you probably shouldn't work the same muscle groups back to back like that. Unless you're just getting a feel for it or something but rest is really important.

__________________

Well ya i know. I only did 2 sets total sunday. and 4 sets total tuesday. i dont think it was a big deal.

WORKOUT #3 (Today, Feb 29, 2008)

Hex Bar Deadlift- 145X8
165X8
185X7
185X5

Good Morning 85X10
85X10
85X10
85X10

Box Squat 135X5
135X5
155X2
155X2
155X2

Calf Raise Random Machine. 5 sets

WORKOUT #4 (Tuesday- March 8

Pick-up ball 45 minutes
Box squat- 135X5
Box Squat- 155X5
Box squat- 155X3

Box Jumps- 2 sets of 8
Depth Jump- 1X8

That one where you sit in a chair then jump onto a box??(Whats it called??)
1X8

Upcoming workout schedual

Friday-March 7
Medium Plyos (5-7 sets)
Light Weight (3-4 sets)

Monday- March 10
Heavy plyos (10-13 sets)

Thursday- March 13
Practice for county all-star game

Friday- March 14
County all-star game i got selected to play in

I will test my vert here because my adrenaline will be running like crazy.
Then after this i will do almost only light plyos once a week for a couple months just trying to build up my strength. I hope to hit 225X5 box squat by June 1, which gives me about 12 weeks.

Friday, March 7

Exercise 1-
Box jump from sitting on box
2 Sets 8 reps 24"-30"
1 sets 5 reps 24"-36"

Exercise 2-
Depth Jumps
1 set 5 reps 24"

Exercise 3-
Box Jumps
3 Sets 8 reps 24"

Exercise 4-
Depth Jumps to Box Jumps
1 set 6 reps 18"-24"

Exercise 5-
High Skips
3 Sets 35 Yards

Exercise 6-
Single leg bounding
2 sets (ea. leg) 25 yards

Exercise 7-
Box squats
135X5
165X2

Workout #6
Monday, March 10

Box Squat Box Jump (Example http://www.youtube.com/watch?v=aB5E8Z4aGMY)

18" -24" 1X8
---------1X8

18"-30" 1X8

18"-36" 1X6

depth Jumps
18"-24" 1X6
18"-30" 1X6
24"-30" 1X6

Box Jumps
24" 3X8

Shock Jumps
18" 1X8
24" 1X6
30" 1X6

Squat
135X5
155X2
175X2
185X2

Good Morning
65X8
85X4


This was 19 sets. I didnt even realize it untili was done. Im gonna try and keep it in the 11-14 range for now on. I have practice for the all-star game on thursday and the game is on friday, so i have until thursday to rest (Note that i did this workout monday, not today)

Alright so i had my all-star game yesterday. In warm-ups everybody was dunking so i felt pretty amped to dunk.

I didnt complete one but i had a 2 hand dunk off one foot that i got pretty damn high on. I dont know how i missed it but it hit back rim. Then i had a an alley-oop off 2 feet I almost dunked 2 hands but it hit back rim as well. Im gonna just lift heavy weights with legs until april 6. That gives me enough time for 6 leg workouts. Then im gonna start VJB Novice plyo's but skip week 1 for all the phases. Then after that im gonna do jumpsoles. My next leg workout is on monday so i'll post back then.

O, and i pretty much dominated the all-star game yesterday. 24 points and 8 rebounds. My team lost by 4 but if we would have won i would have been MVP

March 17
Start of Phase 2
Phase 2

Today was the the first workout in phase 2. Phase 2 consists of 6 leg workouts that are all heavy weight. No jumping or playing competitive basketball at all during this phase, just strength training. It will take approximately 19-20 days to finish this phase.

WORKOUT #1 (Phase 2)
5 sets box squats-185X3
3 sets Sumo Deadlift-215X3
3 sets Good Morning
1 set S/L Glute Ham
1 set Glute Ham Raise
5 set super set Calf Raise