18 month journey starts now.

[ridnour08]

Alright i just finished my senior basketball season in high school, it was very dissapointing team wise and individually. I plan on playing on the local Community College in the 09-10 season, which gives me 18 months of training before my next season starts. The reason im not playing next year is because im not at the level i need to be to reach my goals. My goals are to transfer from the 2 year CC and play ball at a 4 year university on scholership. To get to the level i need to be i need these 18 months off to train.

Alright, these 18 months will be divided in to Phases. I cannot be sure as to how many phases there are because 18 months is a long time, but i do know that the first phase will last until approximately the middle of June, or whenever i finish 20 strength training sessions to strengthen my lower body (Lower body weight training). My second phase will start soon after the first one and i will be doing the Jumpsole program. Depending on how the 6 week program goes (im not doing the first 2 weeks), I'll decide whether to do it or not again, but if I gain 4+ inches, I'll do the final 4 weeks again. That should take me to the middle of december. I do not know what my next phase after that will be.

Current stats-
Height-6"0 (no shoes)
Weight- 170
Reach- (Will find out friday, march 21)
Vertical Leap- (Will find out friday, march 21), I can grab rim 2 hands off 1 step, so i assume my 1 step vert is 27-29.

starting stats-
Box Squat- 165X3
Sumo Deadlift-215X3
Hex Bar Deadlift- (Will find out friday, march 21)
Power Clean- (Will find out monday, March 24)

I will post video updates after every phase for every lift, and at the start of phase 1. This means by monday, March 24 i will have videos of all those lifts and my vertical leap.

[ridnour08]

Phase 1 starting stats-
Box Squat- 165X3
Sumo Deadlift-215X3
Hex Bar Deadlift- (Will find out friday, march 21)
Power Clean- (Will find out monday, March 24)
Vertical-

Goals by end of phase 1
Box Squat- 255X3
Sumo Deadlift-315X3
Hex Bar Deadlift- (Will find out friday, march 21)
Power Clean- (Will find out monday, March 24)
Vertical-

The point of this first phase is not to gain inches on my vertical, it is to build strength so i can get the best results from plyos.

[ridnour08]

Workout #1/20- March 17
............................Reps.........Weight
Squat ......................4.............175
Squat ......................3.............185
Squat ......................3.............185
Squat ......................3.............185
Squat ......................2.............185
Sumo Deadlift ..........5.............175
Sumo Deadlift ..........5.............195
Sumo Deadlift ..........3.............215
S/L Glute Ham .....4 ea. Leg.......BW
Glute Ham Raise ......5..........Barbell +10
Good Morning ..........8..............65
Good Morning ..........5..............95
Good Morning ..........4..............95
Calf Raise---5 sets some random machine

Next workout will be on Friday March 21

[a.j.ing]

cool as, good luck with that. just make sure u dont just train for physical ability and do some basketball training as well!

[ridnour08]

Originally Posted by a.j.ing

cool as, good luck with that. just make sure u dont just train for physical ability and do some basketball training as well!

Yes that is a very good point you made. I know exactly what your talking about. To many people get cought up with trying to gain a couple inches over 2 months and resting when there games would get better just practicing over those 2 months.
I plan on dribbling around for 1+ hour each day and shooting around for 1+ hour 2-3 days a week.

[phenom11]

good luck man. hope u get the scholarship

[ridnour08]

Workout #2/20
March 21
............................Reps.........Weight
Squat ......................4.............155
Squat ......................3.............175
Squat ......................2.............175
Squat ......................1.............175
Sumo Deadlift ..........5.............155
Sumo Deadlift ..........5.............175
Sumo Deadlift ..........4.............220
Good Morning ..........8..............65
Good Morning ..........8..............65
Good Morning ..........6..............70



I realized I was not quite going down all the way on my box squats. Now my box is tiny just like 16 inches tall and a little under parrelell so thats good

[ridnour08]

Workout # 3/20
Monday, March 24

Box Squat- 175X4
Box Squat- 185X2
Box Squat- 185X1
1/4 Squat- 205X6
1/4 Squat- 225X6
Sumo Deadlift- 225X5
Sumo Deadlift- 225X5
Deadlift- 225X5
Good Morning- 75X6
Good Morning- 80X6

I also did some jumping (Jumping up stairs, sitting box jumps) because i got invited to play at an open gym at a local college on thursday. Hopefully since i did some of this jumping my mobility wont be effected at all from all this heavy lifting

Im proabably only going to play 2-3 games on thursday so hopefully I wont be sore at all and i'll be ready to lift again on saturday, March 29

[ridnour08]

Played ball tonight at an open gym. Hella good competition there was a lot of D-2's and D-3's there that were obviously way more physical then me seing as im just 17. But i was jumping pretty damn good. I didnt test my vert, but i couuld cock both my hands back and grab rim 2 hands. My next lifting session will be on sunday, maybe saturday if im not that sore from tonight. Then i will test my vert at an open gym on wednesday. Im hoping a can grab rim 2 hands off a no step vert. Wish me luck with that.

[ridnour08]

March 30
Workout 4/20

Alright so i wasnt too sore from the open gym so i decided to go ahead and lift today.


............................Reps.........Weight
Squat ......................4.............165
Squat ......................3.............175
Squat ......................3.............180
Squat ......................3.............180
Squat ......................2.............185
Squat ......................2.............185
Squat ......................2.............190
Squat ......................2.............195
Sumo Deadlift ..........5.............185
Sumo Deadlift ..........5.............205
Sumo Deadlift ..........4.............225
Good Morning ..........8..............65
Good Morning ..........8..............75
Good Morning ..........6..............80
Good Morning ..........6..............85
Calf Raise---5 sets some random machine

Im obviously getting stonger just by looking at my stats. My squat went up 30 pounds in 2 weeks haha. I love noobie gains.
I'm gonna play at an open gym on tuesday, then lifft again on thursday, then i leave for vacation.
On tuesday im gonna test my vert. Im gonna try and grab rim 2 hands off no step vert. Ahhh i hope i can do it.