Month: February 2009

Start of jump programme

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Starting the Vertical Jump Bible (Higher-Faster-Sports) by Kelly Baggett to try and get some hops.  Unfortunately due to a previous knee injury (Grade 2 ACL) I’ll be skipping a number of exercises initially and extending the program stages. and adding some other exercises for balance and general strength.  Also, consulted a personal trainer to help with form when lifting weights and other exercises.

The novice weights program is designed for a beginner, or, someone who has less than 1 year constant weight training experience.  The program will look like:

  • Monday: Rest?
  • Tuesday: Lower body workout #1
  • Wednesday: Balance/Upper body/Core
  • Thursday: Balance/Upper body/Core
  • Friday: Lower body workout #2
  • Saturday: Rest?
  • Sunday: Basketball

Obviously depends on other commitments, but, will be keeping at least 2 days between each lower body workout.

PHASE 1 (Weeks 1-3 … will be extending this to 6 weeks)

Work out 1:

  • Squat ( 3×10 ) @ 50kg
  • Leg curl (3×8) @ 39kg.  1 second up, 1 second hold, 8 second down
  • Calf raise (3×20)

Work out 2:

  • Dead lift ( 3×8 ) @ Low weight to get form correct
  • Barbell lunge (3 x 8 per leg) @ 10-15kg
  • 1-legged calf raise (3 x 20) holding dumbell

To track results over the first 6 weeks the vertical leap was measured.
Date: 31/01/2009
Weight: 94.5kg
1 Rep Max Squat: Skipped
1 Rep Max Deadlift: Skipped
Vertical leap (no step, no arm movement):

  1. 24″
  2. 24″
  3. 25.5″

In 1995 my vertical was about 32″, so, I was fairly pleased not to have lost too much after years of couch potatoe exercises.

Related:

Exercises after collar bone break

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Collar bone break was around the 30th of September 2008.  Arm was in a sling for a bit over 3 weeks and then started doing general movements, but, was still very painful.  It wasn’t until week 6-7 that I started doing some strength exercises after discussing with the physio.

Early exercise prescription (~ 25/11/2008 ):

  • Raise (to above head) and lower arms
  • Both hands on gym ball against the wall.  Slowly move around on wall.
  • Stretch
  1. arm behind back, gently manoeuvre head with other hand in opposite direction)… should feel in upper trap
  2. pecs.. extend arm against the wall, turn body until feeling a stretch in the pecs.

Exercise prescription date:  5/12/08

  • Seated row – single or double (blue band)
  • Lat pull downs (front of body)
  • Weight bearing forward & back, side to side (kitchen bench/bed etc)
  • Diagonal arm raise with yellow band
  • Rotations with blue band.  Left/right
  • Stretch pecs and upper traps

Exercise prescription date:  15/12/08

  •  DB bench press ~ 7kg.  3×6 then later 3×12
  • Lat pull down
  • Seated row (Gym)
  • Weight shift in press up position on bench/bed
  • Triceps
  • Biceps
  • Flys
  • Basketball drills (Bouncing ball, passing ball against wall, close range shooting)
  • Rotator cuff, elbows @ 90 degrees

Exercise prescription date: 22/12/2008

  • Wall press up (3×8)
  • Rotations @ 90 degrees(Pulling in & pulling out) 3 x12 each way
  • Arm lifts lying on stomach, arms out (thumbs up and thumbs down), arms in a Y shape and W shape.  10 each, 40 total.

Exercise prescription:

  • Push ups ( 5×3 ) – Can only do 3×3 at the moment
  • Seated Rows
  • Lat pull downs
  • Triceps and Biceps