Announcement

Collapse
No announcement yet.

Mad Hops

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

  • Mad Hops

    Primary Goal: Dunk a basketball
    Secondary Goal(s): Increase flexibility, mobility, cardiovascular output, posture, and strength

    -------

    Monday: Upper Body Max Effort

    1) Flexibility/Mobility: Joe Defranco's Agile 8

    2) Core Training

    Anterior Core
    - 2 sets of 12 barbell rollouts with knees on ground (1 min rest). Used an olympic bar with 5 lb plates on each end

    Lateral Core
    - 2 sets of 12 Side Planks (1 min rest)

    3) Power Training

    Hang Clean
    3x135
    1x175
    1x205
    1x205

    4) Strength Training

    Close Grip Bench Press
    4x235

    Low Incline DB Press (palms in) [3 min rest]
    15x65's
    13x65's

    Barbell Row Supersetted with Band Pull Aparts with EFS Pro Micro Mini band

    8x205
    8x205
    6x205

    12 reps, 12 reps, 10 reps

    DB Shrugs
    3x10x45's

    DB Hammer Curls
    12x45's
    9x45's
    6x45's
    bmp
    Lightweight Member
    Last edited by bmp; 08-01-2013, 10:19 PM.

  • #2
    Post Workout Bodyweight w/ no clothes: 206 lbs

    Tuesday: Lower Body Dynamic Effort

    1) Flexibility/Mobility: Joe Defranco's Agile 8

    2) Core Training

    Rotary Core
    - 2 sets of 12 Landmines (1 min rest). Used an olympic bar with 35 lb plate

    Anterior Core
    - 2 sets of 12 Reverse Crunches on a bench (1 min rest)

    3) Power Training

    DB Snatch
    3x85 lb DB

    4) Strength Training

    Standing Jumps to the Hoop off of both feet
    6 jumps, each time touching rim to my mid-finger

    2 10 yard sprints

    RFESS w/ a 2 inch deficit [rest 1 min between each leg]
    10x30 lb DBs
    10x30 lb DBs

    Pull Throughs w/ Rope Attachment

    8x90
    8x90
    8x90

    Comment


    • #3
      Thursday: Upper Body Dynamic Effort

      1) Flexibility/Mobility: Joe Defranco's Agile 8

      2) Core Training

      Anterior Core
      - Single Leg lowers (1 min rest) 1 set of 12, 1 set of 10

      Rotary Core
      - 2 sets of 12 Landmines (1 min rest). Used an olympic bar with 35 lb plate

      3) Power Training

      Hang Clean
      3x135
      1x175
      1x205
      1x205

      4) Strength Training

      Pushups (2 min rest)
      BW for 52
      BW for 17
      BW for 14

      Behind the Neck Lat Pulldown Supersetted with Band Pull Aparts with EFS Pro Micro Mini band (90 sec rest)

      11x90
      11x90
      11x90

      12 reps, 12 reps, 12 reps

      DB Lateral raises (90 sec rest)
      12,10,8,7 with the 25's

      Behind the Back Smith Machine Shrugs SS with Seated Overhead DB Tri Ext SS with Seated DB Curls (90 sec rest)

      3x10x115

      3x8x25's

      3x12x25's
      bmp
      Lightweight Member
      Last edited by bmp; 08-02-2013, 08:48 PM.

      Comment


      • #4
        Friday: Lower Body Max Effort

        1) Flexibility/Mobility: Joe Defranco's Agile 8

        2) Core Training

        Lateral Core: 1 Arm Farmers Walk (2 sets of 40yds, 60 sec rest) - 45 lbs

        Anterior Core: Stability Ball Rollouts (2 sets of 12, slow cadence, 60 sec rest)

        3) Power Training

        DB Snatch
        3x85 lb DB

        4) Strength Training

        Back Squat
        2x315

        DB Lunges (1 min rest between legs)
        8x45's
        8x45's
        8x45's

        Pull Throughs w/ Rope Attachment
        8x90
        8x90
        8x90

        Ground-based, high-rep abdominal circuit – : sprinter sit-ups, V-ups, toe touches, hip thrusts

        first set: 10, 10, 5, 10
        second set: 10, 6

        Comment


        • #5
          Monday: Upper Body Max Effort

          1) Flexibility/Mobility: Joe Defranco's Agile 8

          2) Core Training

          Anterior Core: Barbell Rollouts with 5 lb plates on either end and knees on ground (2 sets of 12, slow cadence, 60 sec rest)

          Lateral Core: Side Planks (2 sets of 13, slow cadence, 60 sec rest)

          3) Power Training

          Hang Clean
          3x135
          1x175
          1x205
          0x225

          205 went up the fastest its ever gone up and I got it on my first try for the first time ever. I was feeling confident so I tried 225 but no luck. I'm gonna stick with 205 and try getting it for doubles and triples

          4) Strength Training

          Close Grip Bench Press
          3x245

          Solid reps but I wouldn't say they were easy. I accidentally loosened my feet when unracking the weight and I could feel my base wasn't stable as I was doing the reps. I'm confident I can get 4 next week with my feet properly planted.

          Low Incline DB Press (palms in) [3 min rest]
          15x65's
          10x65's

          Less reps on the second set than last week but I'm not worried about it. Assistance work is just to stimulate the muscle not to drain the CNS.

          Barbell Row Supersetted with Band Pull Aparts with EFS Pro Micro Mini band [90 sec between SS]

          8x205
          8x205
          7x205

          12 reps, 12 reps, 12 reps

          7th rep on third set of BB rows was kind of ugly. I might rest 2 min btwn SS next week, 90 sec rest is tough especially when supersetting.

          DB Shrugs [90 sec rest]
          3x10x45's

          DB Hammer Curls [60 sec rest]
          14x45's
          9x45's
          6x45's

          -----

          Overall a good session but I was a bit disappointed on core training, the barbell rollouts were extremely difficult today. Maybe I was using more ROM but I need to keep pushing my core strength its definitely a weakness. I need to start doing flexibility and mobility work on off days too, I could tell I was tight today after not doing anything for 2 days. Lastly, I need to improve my form on hang cleans so I can use more weight and really develop my explosive power.

          Comment


          • #6
            Wesnesday: Lower Body Dynamic Effort

            1) Flexibility/Mobility: Joe Defranco's Agile 8

            2) Core Training

            Anterior Core: 1-Leg Lowers (2 sets of 14, slow cadence, 60 sec rest)

            Rotary Core: Landmines (2 sets of 12, slow cadence, 60 sec rest)
            35 lb plate

            3) Power Training

            DB Snatch
            1x85 lb DB
            1x85 lb DB
            2x85 lb DB

            4) Strength Training

            Standing Jumps to the Hoop off of both feet
            8 jumps, each time touching rim to my mid-finger

            RFESS w/ a 2 inch deficit and DB in goblet squat position [rest 1 min between each leg]
            6x85 lb DB
            6x85 lb DB

            Pull Throughs w/ Rope Attachment
            10x90
            10x100
            10x110

            Comment


            • #7
              Friday: Upper Body Dynamic Effort

              1) Flexibility/Mobility: Joe Defranco's Agile 8

              2) Core Training

              Rotary Core: Landmines (2 sets of 10, slow cadence, 60 sec rest)
              45 lb plate

              Anterior Core: Reverse crunches (2 sets of 12, slow cadence, 60 sec rest)


              3) Power Training

              Hang Clean
              3x135
              1x175
              0x205
              0x205

              4) Strength Training

              Pushups (2 min rest)
              BW for 53
              BW for 15
              BW for 15

              Behind the Neck Lat Pulldown Supersetted with Band Pull Aparts with EFS Pro Micro Mini band (90 sec rest)

              12x90
              12x90
              12x90

              12 reps, 12 reps, 12 reps

              DB Lateral raises (90 sec rest)
              12,10,9,6 with the 25's

              Behind the Back Smith Machine Shrugs SS with Seated Overhead DB Tri Ext SS with Seated DB Curls (90 sec rest)

              3x10x135

              10,8,4x25's

              10,8,4x25's

              ------

              Workout was a little subpar today. I attribute to the fact that I had to drive about 4-5 hrs both yesterday and today and my body was feeling lethargic and sore. Couldn't get 205 on the hang clean but got close both times I tried. CNS just wasn't there today

              Comment


              • #8
                Saturday: Lower Body Max Effort

                1) Flexibility/Mobility: Joe Defranco's Agile 8

                2) Core Training

                Lateral Core: 1 Arm Farmers Walk (2 sets of 40yds, 60 sec rest) - 55 lbs

                Anterior Core: Stability Ball Rollouts (2 sets of 12, slow cadence, 60 sec rest)

                3) Power Training

                DB Snatch
                1x85 lb DB
                2x85 lb DB
                2x85 lb DB

                4) Strength Training

                Back Squat
                2x315

                DB Lunges (1 min rest between legs)
                8x45's
                8x45's
                8x45's

                Pull Throughs w/ Rope Attachment
                10x110
                10x110
                10x110

                Ground-based, high-rep abdominal circuit – : sprinter sit-ups, V-ups, toe touches, hip thrusts

                first set: 10, 10, 7, 10
                second set: gassed out so skipped

                Comment


                • #9
                  Monday: Upper Body Max Effort

                  1) Flexibility/Mobility: Joe Defranco's Agile 8

                  2) Core Training

                  Anterior Core: DB Rollouts with 5 lb plates on either end and knees on ground (2 sets of 10-12??, slow cadence, 60 sec rest)

                  Lateral Core: Side Planks (2 sets of 14, slow cadence, 60 sec rest)

                  3) Power Training

                  Hang Clean
                  3x135
                  1x175
                  1x205
                  1x205
                  1x205

                  Getting better at handling 205. I think I'll try hitting it for a double next week.

                  4) Strength Training

                  Close Grip Bench Press
                  3x245

                  Attempted a fourth rep and it went about 1/3-1/2 the way up but then came right back down fast. Oh well. Maybe next week

                  Low Incline DB Press (palms in) [3 min rest]
                  15x65's
                  14x65's

                  Barbell Row Supersetted with Band Pull Aparts with EFS Pro Micro Mini band [90 sec between SS]

                  8x205
                  8x205
                  7x205

                  12 reps, 12 reps, 12 reps

                  Attempted an 8th rep on third set of BB rows but it was ugly so I'm not counting it. Still undecided on whether I want to increase the rest time between SS to 2 minutes or leave it at 90 seconds.

                  DB Shrugs [90 sec rest]
                  3x10x45's

                  DB Hammer Curls [60 sec rest]
                  15x45's
                  6x45's
                  5x45's

                  Comment


                  • #10
                    Tuesday: Lower Body Dynamic Effort

                    1) Flexibility/Mobility: Joe Defranco's Agile 8

                    2) Core Training

                    Rotary Core: Palloff Press with band (2 sets of 15, slow cadence, 60 sec rest)

                    Anterior Core: Reverse Crunches (2 sets of 15, slow cadence, 60 sec rest)

                    3) Power Training

                    DB Snatch
                    3x85 lb DB
                    3x85 lb DB
                    3x85 lb DB
                    *Starting to get the hang of these

                    4) Strength Training

                    Standing Jumps to the Hoop off of both feet
                    6 jumps, each time touching rim to my mid-finger
                    2 10yd sprints

                    RFESS w/ a 2 inch deficit and DB in goblet squat position [rest 1 min between each leg]
                    6x85 lb DB
                    7x85 lb DB
                    *These are still very hard for me. Takes a lot of balance

                    Pull Throughs w/ Rope Attachment
                    10x110
                    10x110
                    10x110

                    Comment


                    • #11
                      Thursday: Upper Body Dynamic Effort

                      1) Flexibility/Mobility: Joe Defranco's Agile 8

                      2) Core Training

                      Anterior Core: 1-Leg Lowers (2 sets of 15, slow cadence, 60 sec rest)

                      Rotary Core: Landmines with 45lb plate (2 sets of 12, slow cadence, 60 sec rest)

                      3) Power Training

                      Hang Clean
                      3x135
                      1x175
                      0x205
                      1x205
                      1x205
                      0,1x205
                      0,1,0x205
                      0,1 means I was trying for a double but missed the first rep. 0,1,0 means a triple but only the middle rep. lol

                      4) Strength Training

                      Pushups (2 min rest)
                      BW for 54
                      BW for 18
                      BW for 15

                      Behind the Neck Lat Pulldown Supersetted with Band Pull Aparts with EFS Pro Mini band (90 sec rest)

                      12x90
                      12x90
                      12x100

                      12 reps, 10 reps, 8 reps

                      DB Lateral raises (90 sec rest)
                      12,10,8,7 with the 25's

                      Behind the Back Smith Machine Shrugs SS with Seated Overhead DB Tri Ext SS with Seated DB Curls (90 sec rest)

                      3x10x135

                      10,8,6x25's

                      10,8,6x25's
                      bmp
                      Lightweight Member
                      Last edited by bmp; 08-19-2013, 09:49 PM.

                      Comment


                      • #12
                        Friday: Lower Body Max Effort

                        1) Flexibility/Mobility: Joe Defranco's Agile 8

                        2) Core Training

                        Lateral Core: 1 Arm Farmers Walk (2 sets of 40yds, 60 sec rest) - 55 lbs

                        Anterior Core: Stability Ball Rollouts (2 sets of 12, slow cadence, 60 sec rest)

                        3) Power Training

                        DB Snatch
                        3x85 lb DB
                        3x85 lb DB
                        3x85 lb DB

                        4) Strength Training

                        Back Squat
                        3x315
                        *Third rep might have been a bit high. Not sure. Gonna stick with 3 reps next week, keep greasing the groove with these heavier weights.

                        Pistol Squat negatives
                        8xBW
                        8xBW
                        *Decided to swap lunges for pistol squats because I think they are awesome. Unfortunately I lack the balance, flexibility, mobility, and practice to perform them ass to grass without falling over. So for each set I did the first couple reps to about parallel then for the remaining reps just did the negative portion trying to control it as much as possible and trying to balance at the bottom.

                        Pull Throughs w/ Rope Attachment
                        12x110
                        12x110
                        12x110

                        Ground-based, high-rep abdominal circuit – : ran out of time so skipped this today. boo hoo
                        bmp
                        Lightweight Member
                        Last edited by bmp; 08-19-2013, 09:51 PM.

                        Comment


                        • #13
                          Monday: Upper Body Max Effort

                          1) Flexibility/Mobility: Joe Defranco's Agile 8

                          2) Core Training

                          Anterior Core: DB Rollouts with 5 lb plates on either end and knees on ground (1 set of 12, 1 set of 13, slow cadence, 60 sec rest)

                          Lateral Core: Side Planks (2 sets of 15, slow cadence, 60 sec rest)

                          3) Power Training

                          Hang Clean
                          3x135
                          1x175
                          0,1x205
                          0,1x205
                          0,0x205
                          *Form was just off today. Very frustrating. Still chasing that double with 205.

                          4) Strength Training

                          Close Grip Bench Press
                          4x245
                          *Attempted a fifth rep and it went about 1/3-1/2 the way up but then came right back down fast. 4 reps is a PR at this weight though.

                          Low Incline DB Press (palms in) [3 min rest]
                          15x65's
                          15x65's

                          Barbell Row Supersetted with Band Pull Aparts with EFS Pro Mini band [90 sec between SS]

                          8x205
                          8x205
                          6x205

                          8 reps, 8 reps, 6 reps

                          *Gassed by the time I got to the third set of BB rows. Pro Mini band has significantly more tension than the Pro Micro Mini band.

                          DB Shrugs [90 sec rest]
                          3x10x45's

                          DB Hammer Curls [60 sec rest]
                          17x45's
                          6x45's
                          5x45's

                          -----

                          Overall a decent training session
                          bmp
                          Lightweight Member
                          Last edited by bmp; 08-19-2013, 09:50 PM.

                          Comment


                          • #14
                            You ever do sprints up a hill or put the treadmill on an incline and do sprints? During college ball in preseason we had to do hills regularly. I felt like those really built up explosiveness and strengthen the legs.
                            IG - smadayjr
                            YouTube -https://m.youtube.com/channel/UCWxyEfQCp1TVn6C7XO-lQ6g

                            Comment


                            • #15
                              Originally posted by Uncxrt View Post
                              You ever do sprints up a hill or put the treadmill on an incline and do sprints? During college ball in preseason we had to do hills regularly. I felt like those really built up explosiveness and strengthen the legs.
                              Just read your comment before my Lower Body Dynamic Effort session (just got done with mobility work as I'm typing this).

                              Gonna do some hill sprints after some standing jumps to the hoop!

                              Comment

                              Working...
                              X