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Post by thedougaller on May 8, 2014 22:41:03 GMT -7
Friday, May 9th
Workout 1 (4:15pm) 45 minutes athletic training class
Workout 2 (5:10pm) Jump Squat 3x5 Barbell Squat 3x5x200 Single-Leg Box Step-Up 2x8x40 Barbell Hip Thrusts 2x8x135 Calf Raises 3x15 Barbell Bench 3x5x185 Pull-ups 2xmax reps
Workout 3 (7:30pm) Part 1 Form shooting Stationary med ball drills Moving med ball drills 1 move attacks Move & counter attack
Part 2 Sideline P&R Options -Attack -Shoot -Bounce-off & attack -Reject
Part 3 1-2 Series -Pull up -Step back -Pro hop
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Post by thedougaller on May 9, 2014 21:35:56 GMT -7
Saturday, May 10
Workout 1 (1:00pm) Part 1 Form + Range Shooting Stationary Dribble Jabs (side, at, cross-jab, fake-drive) Cone work (jabs) Tennis Ball Jab Work (stationary first, then on-the-move)
Part 2 Form + Range Shooting Sideline P&R Options
Part 3 1-2 Series
Cancelled
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Post by thedougaller on May 10, 2014 17:45:49 GMT -7
Sunday, May 11
Workout 1 (3:00pm) Jump Squat 3x5 Barbell Squat 3x5x205 Kettlebell Swings 3x8x50 DB (RLE) Split Squats 3x8x50 Military Press 3x5x100 Lat Pulldown 3x8 Rope Face-pulls 3x8
Workout 2 (4:15pm) Part 1
Form + Range Shooting
Stationary Dribble Jabs (side, at, cross-jab, fake-drive)
Cone work (jabs)
Tennis Ball Jab Work (stationary first, then on-the-move)
Part 2
Form + Range Shooting
Sideline P&R Options
Part 3
1-2 Series
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Post by thedougaller on May 11, 2014 22:28:04 GMT -7
Monday, May 12
Workout 1 (2:00pm) Part 1 Tennis Ball Drills (Stationary) Form + Range Shooting Cone work (first step & the "drop")
Part 2 1-2 Step Series Move & Attack Move & Counter & Attack
Part 3 Wing to Wing Hooks Baseline to Baseline Floaters
Workout 2 (4:15pm) 45 minutes athletic training class
Workout 3 (6:00pm) 2 hours beach volleyball
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Post by thegreatest30 on May 12, 2014 19:15:46 GMT -7
i like your workouts, maybe provide a description of the drills? in case any of us want to do your workouts
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Post by thedougaller on May 12, 2014 22:39:29 GMT -7
Tuesday, May 13
Off
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Post by thedougaller on May 14, 2014 16:02:56 GMT -7
Wednesday, May 14
Off
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Post by thedougaller on May 14, 2014 16:07:53 GMT -7
Thursday, May 15
Workout 1 (2:00pm) Part 1 Tennis Ball Drills (Stationary) Form + Range Shooting Cone work (first step & the "drop")
Part 2 1-2 Step Series (pull-up, step-back, pro-hop) Move & Attack (beat cone with a move) Move & Counter & Attack (beat cone with a move, react to secondary cone/obstacle)
Part 3 Wing to Wing Hooks (closed-faced floaters in key) Baseline to Baseline Floaters (outside of the key baseline floaters)
Workout 2(6:00pm) 1 hour athletic training class
Workout 3 (7:15pm) Barbell Squat 3x5x210 Kettlebell Swings 2x8x50 DB (RLE) Split Squats 2x8x50 Military Press 3x5x105 Lat Pulldown 2x8
Rope Face-pulls 2x8
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Post by thedougaller on May 16, 2014 12:54:07 GMT -7
Friday, May 16
Workout 1 (4:15pm) 45 minutes athletic training class
Workout 2(7:00pm) Skills workout (will update later with specifics)
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Post by thedougaller on May 18, 2014 0:05:46 GMT -7
Saturday May 17
Didn't plan an off day, but it happened.
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Post by thedougaller on May 18, 2014 19:23:18 GMT -7
Sunday, May 18
Workout 1 (5:15pm) Got to the gym late, decided to see how fast I could hit 100 shots. 15 game shots in the key 15 mid-range spot-ups 10 wing to wing curls 10 baseline to baseline curls 45 pull-ups (30 1-2 step, 15 "shimmy-shake") 5 free throws
Took 34 minutes. Then I made 20 college threes and got kicked out of the gym.
Workout 2 (6:15pm) Had to cut this workout short as well. Literally did 3 sets of squats, don't even remember the weight I used (200ish) and then had to go.
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