Activity
- Basketball
- Continue Vertical Program
- Basketball
I started to train for basketball last week, I decided to put my session in the morning around 5 to 6:30, this way I can play more frequently, since I will finish my school work and night, I also decided to play sport in the morning because I’m hoping it can motivate me for school and athletics, I felt really burned out in the last 3-4 weeks.
So here’s what I feel after a week of basketball practice: This week I only had three sessions because I want to slowly adapt to the schedule and perhaps increase the intensity, on the first day, I slept at 11 and woke up at 5, I felt really tired when I woke up and it took me around 20 minutes to prepare because I was really exhausted, however, I consumed some food that can be broken down quickly so I get re-energized around 20 minutes into the practice. At school, I get more motivated instead of feeling burned out other days. On the second day, I’m still really tired, I almost went back to sleep again, however, I feel way better as soon as I started playing, and I felt more productive in the morning because when I came back home, I could take a shower, make my own breakfast and prepare to go to school, this helps me to get more motivated for school. When I was training for velocity, I accidentally hurt my knee when I was measuring vertical on Wednesday (previous injury: jumper’s knee) (This time is very minor, I just need to rest for a few days), so on Thursday, I practiced shooting and dribble and condition (slow run).
- Continued on my Vertical Program
- Did more research
- Started Training
Training reflection: I did reactive jumps, velocity training, and contrast training in the first week of October. Also in the first week (Saturday) I tried to dunk on 9’8, and my vertical decreased a lot with a basketball, I think it’s because my flexibility and coordination, my position is really awkward in mid air. And in the second week of October, I did velocity training during morning basketball session but then I hurt my knee so I stopped vertical training this week.
Current Vertical: 75 cm, I was going to measure vertical on Wednesday, but as I jumped, I felt my Patellar hurting again, so I stopped immediately, I’m not sure how will my vertical be affected after this, so my current vertical is not very accurate since it has potential to decrease.
Vertical Program Document Research+Schedule
In the document, I mentioned that I had to test my 1RM, and it was 80 kg, 80% of 80 kg is 60kg, meaning I will be using 60kg to do squat, and after 2 minutes, I will do plyometrics. This is my 60kg squat: