I stuck to my plan last week and didn't perform any more jump or upper body training. I did play basketball one other time (just pick-up games) and participated in a "turkey bowl" Thanksgiving morning. I spent time icing my knees (1-2 times a day for 20 minutes each time) and took ibuprofen per the manufacturer's recommendations. My knees now feel great, I feel invigorated, and I am so anxious to get back to training this week. The time off appears to be exactly what my body and mind needed.
There will be some weeks when I won't have a rec league basketball game because of holidays or holes in the schedule. On those weeks, I will perform the Jump Manual program as written. On those weeks that I have a game or possibly more than one game (I will start a second rec league in January), I will perform an abbreviated Jump Manual program. I will combine the training days into one day and will drop some of the exercises. On these weeks, I will also perform only one upper-body day.
This week, here are my vertical jump measurements:
- Standing vertical: No change
- One-step: 1 inch improvement when reaching with two hands
- Squats: 280 pounds for 4 reps. My legs were tight and tired that day.
- Hexbar Deadlifts: 280 pounds for 5 reps
- Bench Press: 230 pounds for 5 reps
- Overhead Press: 170 pounds for 2 reps. This is the second week in a row that I wasn't able to hit my goal for this exercise. Next week, I'll drop back to 155 or 160 pounds and keep adding 5 pounds per week.
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