27-10-15 - Back to Training

After nearly a week off again I got back into training last night. I took the dog for a walk with my son after school for about an hour. I wasnt able to record it as my strava was with a problem.

This morning I got up a 5am and did my weigh in I am still 92.5kgs but by body fat is down to 28.8% which is good.

I then took the dog for a walk. We walked for 32 minutes and covered 1.3 miles and climbed 473 feet.

After the walk I went to the local uni and shot hoops. I warmed up shooting 50 freethrows and then shot 10 3 pointers from the middle.

As I have a few championships coming up I have decided to consentrate my efforts on getting my floaters dialed in.

This morning I made 50 floaters faking the 3 pointer then dribbling right and then shooting the floater with the left hand off of the right leg. At the start shooting the floater with the left hand felt really strange but after making 10 I was in a rhythm.

After the 50 floaters I made another 20 freethrows and called it a day.

I was shooting hoops for 1.5 hours so it was a good workout.

Tonight I have a match against the uni team so I will see how the practice pays off.

Tomorrow morning I plan to do the same drill except going to the left and shooting with the right hand.

This week I am going to practice floaters every day. Next week I plan to also start back doing my bodyweight routine as well after shooting.

23/10/15 - really busy

I have been really busy since last thursday so havent worked out much and havent played basketball at all.

The problem is that I have a basketball match next tuesday a tornament in just over a week and then another 2 tornaments over the next 2 weeks. As I havent done anything for a week I have put on an extra kg.

I am going to start training again tomorrow morning. I will start walking the dog and then go shoot freethrows and then practice shooting from the elbows and then doing floaters. I will then do 10 sets of make 10 layups (5 sets from each side) I will then do 10 sets of suicides to finish off I will make another 50 freethrows.

I will then play basketball in the next town in the evening.

Sunday I plan to walk the dog again and then shoot freethorws followed by layups and then 10 sets of make 10 full court layups followed by 3 sets of 17s. I will again finish off with making 20 freethrows.

15/10/15 - Long Walk

Haven't been exercising much recently and as a result my weight has platoued at around 92kgs for the last few weeks. I am over of flu so I got up early and took the dog for a long walk as she hadn't been out for about  a week.

We walked for 1 hour 15 minutes and 34 seconds. We walked 3.2 miles and climbed 1042ft.

I was really hot even though we stared walking at 6:30am and by half was the dog was draging ass!!!

I am going to do this route for the next couplke weeks every morning to try and get over the weight plateu.

My weigh in this morning was 92.3kgs and 30.7% body fat. Looking back over my results for the last month I  am exactly same weigh and have dropped 0.3% bodyfat from this time last month which is not good but at least I havent put any weight on. Also although I haven't lost any weight my body composition and fitness levels are greatly improved from this time last month.

13/10/15 - First Exercise since Friday!

I have been I'll since the weekend so havent trained. Tonight I did 5 minutes warm -up on the exercise bike on L2 and then Played fullcourt 5 v 5 for 2 hours.

My weigh in wasnt so bad considering the lack of exercise in the last couple of weeks. I was 92.3kgs and 31% body fat.

08/10/15 - back to it

Got up early today and walked the dog. We did a longer route today. We walked for 50.54 minutes, we covered 2.2 miles and climbed 725ft.

My weigh in wasnt so good today as I didn't do any exercise yesterday and I drank coke for the last 2 days!!! I am back up to 93.3kgs and 30.1% bodyfat. I am actually feeling more bloated that a couple of days ago. Gonna stop again after the weekend.

07/10/15 - Rest Day!

Had to take a rest day today as my back and legs were killing.

My weight was down to 92.4kgs today.

06/10/15 - Back to shooting

Got up this morning and walked the dog for 34.20 minutes. We walked 1.3 miles and climbed 465ft.

After my really poor shooting for the last couple of weeks I decided that I needed to go back to shooting in the the mornings so after the walk I went to the club made shot free throws for an hour.

I made 100 freethrows.

I concentrated on my technique and using the proshot technique. After about 40 made shots I got into the groove again and my shot was lines up and coming off of the finger as it should. I am also aligning my shot better and it is feeling more natural to line up my hip shoulder and arm to the basket.

It has definately cut down the misses to the sides.

Had a good training session this evening too. We played full court for 2 hours. Good workout but not much else.

03/10/15 - Basketball only

Today I had a meeting all morning so no walking or circuit training. 

I did go to the next town and do basketball training for 2 hours so not all bad.

05/10/15 - No Training again

No training again today as I had to work again .

02/10/15 - No Training

Had a meeting at 7:30 am today so couldn't train.

Then worked until midnight so no time to train at all today.

01/10/15 - Training Done

Got up early and did my training:

Walking Dog - 48.31 minutes, 2.1 miles 703ft climbed

Circuits - 20 x squats

- 20 x pressups

- 20 x step ups

- 20 x crunches

- 20 x lunges

- 20 x back extensions

- 20 x calf raises

Weigh in wasnt too good:

93.3Kgs

29/09/15 - Back to it

Managed to get motivated this morning.

I started off doing 10 minutes on the exercise bike as a warmup (5 minutes L1 and 5 minutes L2) I rode 4.64kms I then took the dog for a walk. We walked for 47.10 minutes covering 1.9 miles and climbing 688ft.

After the walk I did the following exercises:

- 20 x squats

- 20 x pressups

- 20 x stepups

- 20 x crunches

- 20 x lunges

- 20 x back extensions

- 20 x calf raises

Tonight I am planning on doing another 10 minutes on the exercise bike followed by 3 sets of 3 minutes skipping before I go to basketball training.

25/09/15 - Slow week

Have been really busy this week and haven't had time to walk in the mornings or do my bodyweight training.

My weight was down to 92.1kgs yesterday which is good.

I have played basketball tuesday, wednesday and thursday this week and I am going to play again tomorrow and probably sunday as well.

I am feeling much stronger after the last 2 weeks of bodyweight training and all of the basketball. I am able to run pain free for the first time in 6 months to a year and on wednesday I was able to outrun 17 year olds so not too shabby for an over weight 42 year old!

Last night was even better as I started training again with the Uni team and we did a really heavy session and I was in better shape than half of the players.

Next week I am going to go back to shooting in the mornings as my shot really sucks at the moment.

13/09/15 - rest day

Had a rest day today as it was lashing it down again all night.

Slept in until 9:30 too.

Weigh in today was better 93.3kgs 30.1% bodyfat.

12/09/15 - Make-up day

Weigh in was better today even though I didn´t work out yesterday, I was however running around all day on errands.

Weigh in was downb 0.6kgs to 93.0kgs and the bodyfat stayed the same at 29.1%.

Got up early and did the following exercise:

12/09/15

7:13-8:00 - Walking dog, 46:41 minutes 2.2 miles 333ft climbed

8:00-8:10 - 20 x squats

- 20 x pressups

- 20 x stepups

- 20 x crunches

- 20 x lunges

- 20 x back extensions

- 20 x calf raises

Have basketball training tonight in the next town so should burn off wven more of the coca cola induced weight and hopefully loose the bloated felling I woke up with this morning.

*****update*****

We played 3v3 for an hour and a half last night which was cool but I was on a coca cola come down with a foggy head so played really badly!

11/09/15 - No training today!

It was raining in the morning and I worked from 7am until midnight so didn't have time to train today.

Weigh in was worse again today:

93.6kgs and 29.1% bodyfat. Drank 3 cups of coke today too! Weight up 0.5kgs from Yesterday.

10/09/15 - No Aerobic done today

Wasn't able to walk again today as it was lashing it down again! So slept in for an hour and a half until 7am.

My weight and bodyfat were up today to 93.1kgs (+0.5kgs) and 31.1% (+1%).

I only managed to find time to do the following exercises today:

20:15-20:20 - Exercise Bike

20:20-20:30 - 20 x squats

- 20 x pressups

- 20 x stepups

- 20 x crunches

- 20 x lunges

- 20 x back extensions

- 20 x calf raises


I also drank 2 glasses of coke as it was all we had in the fridge!

09/09/15 - No walking today

Wasn´t able to walk today as it was really windy and raining!

My weigh in was better today as I have lost the 1/2kg that I put on on sunday. Today I am back to 92.6kgs and my bodyfat is 29.1%.

I did the following workout this morning:

• Exercise bike - 6.79kms 15 minutes L1 10 minutes L2
• 20 x squats
• 20 x pressups
• 20 x stepups
• 20 x crunches
• 20 x lunges
• 20 x back extensions
• 20 x calf raises
• Exercise Bike - 7.10km 10 minutes L2 5 minutes

08/09/15 - Hung over!

Woke up early with a bit of a hangover as yesterday was a bank holiday and we went to my sister-in-laws house for a barbeque.

Put on 1/2 a kg yesterday my weight was up to 93.1kgs this morning.

I am pretty pleased with myself as even with a hangover I managed to get up early and walk the dog. I was really slippery as it has been raining pretty much constantly for the past 3 days.

We walked for 37 minutes and covered 1.4 miles and climbed 482ft.

Didnt do my circuit this morning as I had to go to work but will do them after work as a warm up for basketball practice tonight.

Update.

Did 10 minutes on the exercise bike followed by my circuit:

• 20 x squats
• 20 x pressups
• 20 x stepups
• 20 x crunches
• 20 x lunges
• 20 x back extensions
• 20 x calf raises

I then went and played basketball for 2 hours.

Even after 2 days my legs are feeling much stronger and I am definatey going to have to rais the reps next week from 20 to 25.

07/09/15 - body fat percentage down

just done my weigh in and my weight is the same (92.6 kgs) but my body fat percentage is down from 31% to 28.1% which is positive, especially since I haven't really trained much in the last month apart from playing basketball and the odd walk with the dog.

This morning it is pissing down so I am going to substitute the dog walk for 30 minutes on the exercise bike followed by stretching and my bodyweight circuit that I planned to do all of last week and only did once!

I have set myself the goal of doing these exercises every weekday morning (5 days) this week and then will set the same goal for the next 4 weeks. The goal is to drop my weight down to 85 kgs before I start Jump training on Monday 5th October. To help me reach my goals I am going to do daily weigh-ins and log them firstly in a workout log and Weight/bodyfat chart which I will copy to this blog on a daily basis. I am also going to track my vertical Jump on a weekly basis starting today and then recording every sunday. My vertical jump height will also be recoded on the weight chart to see if there is a correlation between firstly weight loss and vertical jump height which there definately should be but also to track the gains of the Jump training program once I start it.

It will also be good to track how usefull basketball training is to weight loss.

Last night I got a new Jump training Program from http://www.verticaljumptruth.com/ took a quick look at it and decided that I need to do some base training before I start doing the training (hence the goal of doing bodyweight circuits every morning for a month.

I liked the program because it uses a mix of weight training, plyometrics and Basketball specific Jumping drills. Also it is limited to 3 times a week which fits into my schedule better also it is not using crazy numbers of sets and reps.

It also usesweight exercises that I can be substituted for bodyweight + weight vest/medicine ball exercises.

Just Finished the following:

11:45 - 12:00 - Exercise Bike - 7.2km 5 minutes L1 10 minutes L2

12:00 -12:10 - 20 x squats

- 20 x pressups

- 20 x step ups

- 20 x crunches

- 20 x lunges

- 20 x back extensions

- 20 x calf raises

12:10 - 12:25 - Exercise Bike - 7.35km 10 minutes L2 5 minutes L1.

My vertical Jump is a dismal 18 inches!!! That is half of my vertical when I was younger (36 inches!!!).

03/09/15 - No training again this morning!

Played basketball last night for 1 hour and 30 minutes at the local school. It was a mixture of the school team, university team and local team so a good mix. It was full court for the full one and a half hours.

I also did 16 minutes on the exercise bike followed by dynamic stretching before the training session which helps a lot and I was able to play without pain in my leg for the first time for a few weeks.

The cool thing is that it is going to be a weekly thing now. Also the coach told me that the Uni court has had the floor fixed so the veteran training sessions will start again next week which is more good news.

Unfortunately or fortunately depending how you look at it my car wouldnt start after training so much to the disgust of my son we had to walk home which is about 2 miles. On a positive note I am much less stiff as the walk acted as a great cooldown.

Wasn't able to get up again this morning as I couldnt sleep until gone midnight again. I also didnt have time to train this morning as I had to walk to work as I had to leave the car outside the school last night.

Still I got a mile walk in this morning and will have another mile walk home tonight.

My weigh in was better still this morning. I am now back down to 92.6kgs so al lot happier this morning except for the hastle with the car!

I am much more positive now as I will now have training 4 times a week starting next week so the weight should start dropping off. I will have team training on tuesday nights, Mixed training at the school wednesday nights, veteran training at the uni on thursday nights, unstructured run at the club on saturday afternoon and training in the next town on saturday evening so I will be playing 6 times a week which is excellent.

02/09/15555 - Forced Rest day

Had to have a forced rest day today as I was really aching after walking, calestetics and playing basketball last night. Also only got to sleep after midnight so no chance of getting up at 5:30am!

My weigh in this morning was better! down to 93.3kgs so lost 300g in a day.

Going to play at one of the local schools tonight so not too worried about not training this morning.

01/09/15 - First bodyweight circuit done.

Got up early again this morning and walked the dog for 33:50 minutes. We walked 1.4 miles and climbed 477ft.

When I got back I did the following circuit:

20 x Squats
20 x Pressups
20 x Stepups
20 x Crunches
20 x Lunges
20 x Back Extensions
20 x calf raises.

Going to ride the exercise bike for 20 minutes and stretch before going to play basketball for 2 hours.

31/08/15 - Back to it

Got back to walking this morning. I got up at 5:30am and walked the dog for 34:25 minutes, we walked 1.4 miles and climbed 470ft.

My weigh in wasnt too bad either as I haven´t really worked out for 3 weeks and I only put on 1kg. I was 93.6kgs this morning.

Tomorrow I am going to walk with the weight vest on and also start doing the following bodyweight workout when I get back:

Squats x 30
Pressups x 30
Stepups x 30
Crunches x 30
Wall squats x 1 minute
Back extensions x 30
Lunges x 30
Dips x 30
Calf raises x 30

I plan to do this workout 5 days a week for the next 15 weeks to see how much weight I loose.

On Monday, Wednesday and Friday evenings starting next week I am going to do the following jump training workouts:

Skipping 2 x 2 minutes
squat jumps 2 x 20
lateral line jumps 2 x 30
lunge jumps 2 x 20
Box jumps 2 x 20
Tuck Jumps 2 x 20
4 corners 2 x 20
Max vertical Jumps 2 x 10

19/08/15 - Slack Week

Have had a really slack week on the basketball/exercise front. The only exercise I have done this week is 2 hours of basktball last night.

O a positive note I have dropped 0.5kgs from last week to 92.0kgs this morning.

16/08/15 - Game

Had a game this morning. Played OK although I didn't score again! Took 3 shots and they all were in and outs!

My defense was good though and I managed to play 35 minutes no problems. My defense was good I caused 12 turnovers  with a stretch of 6 possesions in a row where their point guard turned over the ball. I also got about 10 assists so not all bad.

15/08/15 - Long Walk

Got up and took the dog for a long walk. We walked for 1 hour and 5 minutes and we covered 3 miles and climbed 812ft.

I am going to play basketball later this afternoon with the guys from town then I am going to go to the next town and play in the evening.

14/08/15 - Rest again

Had the day off from work today so I slept in until 8. I walked to the motorbike shop which is a mile away from my house to pick up my motorbike from repair.

13/08/15 - More Training done

Got up early again today and walked for 33:13 minutes with the dog. We walked 1.4 miles and climbed 469ft.

I then went to the club and trained for an hour. I did the following:

Make 20 freethrows.
Left elbow Catch and shoot 3 pointers make 10 off of bounce.
Left elbow Catch and fake shoot 3 pointer, dribble to elbow and make 10 pullup jumpers.
Left elbow Catch and fake shoot 3 pointer, dribble to elbow and make 10 floaters jumpers.
Left elbow Catch and fake shoot 3 pointer, fake drive, dribble left and and make 10 pullup jumpers.
Make 20 freethrows.

12/08/15 - rest day

Got home from basketball really late last night so slept in this morning. Had a really good practice last night had 2 hours of full court runs.

Weighted in this morning and I lost half a kg yesterday.

I plan to take the dog for a walk this afternoon to make up for the lack of exercise this morning.

11/08/15 - Back to it part 2

After nearly a week of not doing much I got back to walking the dog and basketball training.

Last week I only managed to wake up early and walk the dog on monday and tuesday morning and I also played basketball on tuesday, thursday and saturday only!!

Because of the lack of training I managed to put on 2.5kgs in a week!!!

This morning I got up at 5:30 and walked the dog for 32.12 minutes and walked 1.3 miles and climbed 451 feet. I then got to the club when it opened at 7am and did the following drills:

Make 20 freethrows.
Left elbow Catch and shoot 3 pointers make 10 off of bounce.
Left elbow Catch and fake shoot 3 pointer, dribble to elbow and make 10 pullup jumpers.
Left elbow Catch and fake shoot 3 pointer, dribble to elbow and make 10 floaters jumpers.
Left elbow Catch and fake shoot 3 pointer, fake drive, dribble left and and make 10 pullup jumpers.
Make 30 freethrows.

Feeling much better after getting back training.

We have a basketball championship in the next town on sunday so this week I will work on the 3 areas that I shoot mostly (Left elbow, middle Right elbow). working one area a day until saturday and sunday mornings where I will train all 3 areas.

I will also work my defensive footwork as we will have to play man-to-man defense this weekend as we only have 7 players and all are under 6ft so I plan to play an up tempo style of play similar to the grimmel system as it is the only way that we will be competative against the bigger teams who will play slower and force the ball into the bigs down low.

03/08/15 - back to it!

After a week of doing almost nothing I started back training this morning. I got up at 5:30 and walked the dog. We walked for 34.38 minutes, walked 1.4 miles and climbed 480ft.

29/07/15 - Lie in

Didn't get to bed until after mid night last night so I slept in and didn't walk this morning.

I was thinking about my training going forward and I think that I am going to split the training into Right Side and Left Side and practice everything every day except mondays when the court is closed.

I plan to add stepback moves in a couple of months when I have lost more weight as they force my knees really badly at the moment.

The training for the next couple of months will be as follows:

Training Right Hand side of the court (Tuesdays, Thursdays, Saturdays)

Layups:
20 x Mikan Drill
20 x Reverse Mikan Drill
10 x Layup Right Hand
10 x Layup Left Hand
10 x 2 footed Right Hand
10 x 2 footed Left Hand
10 x Finger Roll R hand
10 x Finger Roll L hand
10 x Floater (1 foot)
10 x Floater (2 foot)
10 x Euro-step
10 x Yugo-step
10 x Reverse L Hand
10 x Reverse R hand
10 x Spin move

Shooting:

20 x Freethrow
10 x Jump shot close
10 x Jump shot Middle
10 x Jump shot Elbow
20 x 3 points middle (10 x catch and shoot + 10 x catch wait shoot)
20 x 3 points Elbow (10 x catch and shoot + 10 x catch wait shoot)
10 x Fake 3, drive right, Pull up from middle
10 x Fake 3, drive right, Pull up from elbow
10 x Fake 3, drive right, floater 1 foot from middle
10 x Fake 3, drive right, Floater 2 feet from middle
10 x Fake 3, drive right, floater 1 foot from elbow
10 x Fake 3, drive right, Floater 2 feet from elbow
10 x Fake 3, Fake Drive, dribble to left Pull up from middle
10 x Fake 3, Fake Drive, dribble to left floater 1 foot up from middle
10 x Fake 3, Fake Drive, dribble to left floater 2 foot up from middle
10 x Fake 3, Fake Drive, dribble to left floater 1 foot up from elbow
10 x Fake 3, Fake Drive, dribble to left floater 2 foot up from elbow
20 x Freethrows


Training Left Hand side of the court (Wednesdays, Fridays and Sundays)

Layups:
20 x Mikanb Drill
20 x Reverse Mikan Drill
10 x Layup Left Hand
10 x Layup Right Hand
10 x 2 footed Left Hand
10 x 2 footed Right Hand
10 x Finger Roll L hand
10 x Finger Roll R hand
10 x Floater (1 foot)
10 x Floater (2 foot)
10 x Euro-step
10 x Yugo-step
10 x Reverse R Hand
10 x Reverse L hand
10 x Spin move

Shooting:

20 x Freethrow
10 x Jump shot close
10 x Jump shot Middle
10 x Jump shot Elbow
20 x 3 points middle (10 x catch and shoot + 10 x catch wait shoot)
20 x 3 points Elbow (10 x catch and shoot + 10 x catch wait shoot)
10 x Fake 3, drive right, Pull up from middle
10 x Fake 3, drive right, Pull up from elbow
10 x Fake 3, drive right, floater 1 foot from middle
10 x Fake 3, drive right, Floater 2 feet from middle
10 x Fake 3, drive right, floater 1 foot from elbow
10 x Fake 3, drive right, Floater 2 feet from elbow
10 x Fake 3, Fake Drive, dribble to left Pull up from middle
10 x Fake 3, Fake Drive, dribble to left floater 1 foot up from middle
10 x Fake 3, Fake Drive, dribble to left floater 2 foot up from middle
10 x Fake 3, Fake Drive, dribble to left floater 1 foot up from elbow
10 x Fake 3, Fake Drive, dribble to left floater 2 foot up from elbow
20 x Freethrows

I am going to take my son to train with me in an hour or so and I am going to see how long the training takes me.

28/07/15 - Second walk done.

Woke up at 5:30 again this morning and walked the dog before work. We again walked 1.4 miles climbing 482ft in 24.08 minutes.

In the evening I did 5 minutes on the exrecise bike before 2 hours of basketball.

27/07/15 - Walk done

Got up early this morning and took the dog for a walk for the first time in a week! We walked 1.4 miles in 32 minutes and climbed 400ft.

This afternoon I sorted out my garage gym as I have been painting new basketball backboards in there.

I decided that I was going to give it a week before I start my jump training to make sure that my hamstring is 100% healed as it was feeling a bit tight again after walking in the morning.

26/07/15 - Rest day

My weigh in today was really good I am down to 91.8kgs after the training yesterday (lost 1.4kgs in one day).

Decided to take the day off today and sleep in until 9:30 ready to get up early again tomorrow and go walking before work. I am going to start jump training again tomorrow night as well.

25-07-15 - Training

My weigh in today was ok. I am back up to 93.2kgs.

My hamstrig is 100% again. Went to the next town today we had a really good training session with loads of running and layup drills followed by full court games forcing man to man defence.

24/07/15 - third game

We had our third game and final game of the tornament this morning. I didnt play much and didn't even get a shot. I did cause 2 turnovers but apart from that didnt do much.

Although I played badly during the tornament my leg is now better and my fitness has definately improved a lot.

I am going to keep on walking every day in the mornings before work and I am going to start the jump program again monday and do all workout days (monday, wednesday, friday and sundays on odd weeks and tuesday, thursday and saturdaysin even weeks).

I am also going to continue playing on tuesday and saturdays as well as shooting on saturday and sunday mornings. I am also going to consentrate on upping the pace at which I play during training do move my fitness onto the next level. I am also going to try and go back to doing Pilates once or twice a week to try and resolve my lower back pain.

23/07/15 - Second Game

Had our second game of the tournment today and got our asses kicked!!  I only took 2 shots and both were in and outs hitting the back of the rim!!!

22/07/15 - First game today

Got up and went to physio but only had ultrasound as I only had15 minutes before the bus as we had the first game of the tornament this morning. My leg felt good but I played really badly and shot like shit. Shot 2 3 pointers the first was a total airball and the second hit the back of the rim and came out again! Also missed a open running floater.

Worse still my defense was bad and I had a couple of turn overs. The only positives were 3 steals and I caused 4 turn overs!

Hoping tomorrow will be better.

On a more positive note we won the game by 1 point after being down 20 in the first half.

21/07/15 - Second Physio Done

Had my second physio session today and my leg is feeling much better.

Had total rest again today

20/07/15 - First Physio Done

Went to the physio this afternoon and the leg is feeling better. Still icing it.

I have been banned from going on a court until wednesday morning when the first game is. He also said that I should not stretch until wednesday either.

I am ok to walk still.

I am going back 7am tomorrow morning for more treatment then wednesday morning I will do another session and he will pass a stretching program before I go to the game. We will do the same thursday and friday and probably all of next week to fix all the damage from the 3 games.

Basically the muscle I have strained is used for explosion sohe said to try not to make any explosive movements which may be a problem as Most of my game is getting steals and laying up and layups!!!

The team has a training session today. I am going to go to show my face but will go in jeans and shoes so that I cant play at all.

I am going to shoot freethrows tomorrow afternoon with my son to rebound and do the same wednesday morning if I have time after physio.

19/07/15 - More injured

I played about 8 minutes yesterday before I agrivated my hamstring more! I am feeling it again walking and getting a bit worried about the championship on wednesday!!

I am icing it every hour and I am goinfto buy more ibuprofen a little later on as well. I am not going to walk or train today so that I don't agrivate the injuy any more.  Tomorrow morning I am going to book the physio to see if I can get the hamstring in the best shape that it can be in for wednesday.

On a more positive note I am back down to 92.4kgs.

18/07/15 - Back to training

Got back to training this morning. The hamstring is still a little sore so I took it easy as I didn't want to push it too much on my first day back so I woke up and walked the dog for 22.42 minutes and 1 mile. We climbed 312ft.

The hamstring did't give me too much pain so I went to the club and shot for a couple of hours rfrom the right side of the court. As the championship is next wednesday, Thursday and Friday I practiced game specific shots off of the fake and drive.

I have started getting my eye in although my 3 poing shot is still problematic. My freethrows are ging good. I made 20 in a row during my cooldown make 50 treethrows.

I was unable to practice layups and floaters as I didnt want to re-injure the hamstring, but I was able to shoot off the dribble pain free as were my 3 pointers.

I have a match tonight and hoping that enough people show up for me not to have to play but we will see.

17/07/15 - Stupid

I stupidly decided to play basketball last night and have made my hamstring worse!!! So again no walking this morning and more icing and cream. I am also taking ibuprofen 3 times a day.

16/07/15 - hamstring Still bad

Didn't walk this morning as the hamstring is still bad. Been icing the leg every couple of hours and using ibuprofen cream to stop the swelling. It isnt feeling too bad and I can walk without pain.

15/07/15 - Strained Hamstring

While playing basketball last night I pulled my hamstrig. The problem was because I hada meeting run late so I didn't have time to ride the exercise bike before I went to basketball.

It isn't too bad but I will have to rest it for a couple of days.

14/07/15 - walking done

Just got back from my morning walk with the dog. We walked 1.4 miles and climbed 475ft in 34.57 minutes.

I am hoping to go to the club this afternoon to play 2v2 or 3v3 for a couple of hours.

13/07/15 - Active Rest

Got up and was surprised that I was still under 92kgs (91.6kgs). Took the dog for a walk before work. We walked 1.4 mile in 34.17 minutes and climbed 472ft.

Was planning to play basketball this afternoon but I got stuck in a meeting all after noon.

08/07/15 - Missed Shooting again

Got up and walked 1.4 miles in 36.01 minutes, climbed 481 feet during the walk.

In the afternoon I plated 2v2 for about an hour then I played against the remaining 2 players for another 30 minutes as one of the guys went home.

12/07/15 - Still got work to do.

I didn't shoot too well in the game last night I was 1 for 5 from 3 points but all of the 4 shots that missed were in and outs hitting the back of the rim and bouncing out so I am not too upset. At least they were all straight shots not missing from the sides. I made 5 drives to the basket and was fouled on every one of them which would mean that at my current percentage I would have finished the game with 11 points if we had been shooting freethrows.

On a more positive note my weight is down to 91.4kgs this morning so I should be down to about 89kgs by the time the championship rolls around in just under 2 weeks.

I am having a rest day today and I am going to train tomorrow afternoon as well to try and work on my shot a bit more. I am going to record the percentages as well to get a better idea.

10/07/15 - More shooing done - Still loving the turn!!

Got up extra early for some reason so I did a weigh in which looked like I was going to be 91.8kgs but went back up to 92.2kgs in the end. I am hoping that I will be down to 91.xkgs by tomorrow.

 I took the dog for a 1.4 mile walk. It took 34.10 minutes (a pb I think) and we climbed 465ft.

I then went to the Club again and did the same shooting as yesterday and was still amazed at the increase in shooting percentage using the turn and I think it is because it aligns the hand and shoulder to the basket and also naturally couses you to use one eyed shooting (another Proshot concept).

I was still struggling with my 3 point shot until I made 4-5 shots then it just clicked and I started swishing the shots and it felt really easy, relaxed and natural.

I have a match tonight so I will see how well I can translate training gains into game specific points.

10/07/2015 - Training the turn

I got up early and weighed in and Iam down to 92.1kgs. I took the dog for a quick 0.6 mile walk, it took 14.46 minutes and we climbed 22.20 minutes.

I then went to the club to work on the turn. It was amazing the differnce the turn made to my shot.

I started off making 20 freethrows and then I made 10 mikan drill layups then 10 reverse mikan drills.

I then made 10 jumpshots from the right hand side about 1 meter away from the basket on the freethrow lines. I forced the turn and was amazed that using the turn I missed only 3 shots making the 10 shots. I then moved to a point in the middle of the elbow and the baseline along the freethrow line and was again amazed at the difference in my shot. I then moved back to the elbow and made 10 moe shots. The turn was the missing ingrediente from my shot. I seemed that I couldnt miss. My shot was fluid and much more relaxed than before.

I then made 10 freethrows and then did the same thing from the left hand side. I then made 10 more freethrows.

I forgot to state that all shots were made off of the bounce to simulate catching off of a pass. (bounce the ball off of the ground so that it bounces over head height and then catch the ball on its way down, before dipping and shooing with the turn).

I then tried the turn shooting 3 points from the middle of the court. This is where it all stopped working!!! my shots were all over the place. Mostly they were dropping short though!

I had to stop before I made 10 shots as I had to go home to get ready to go to work.

I am going to do the same routine for the next week 2 weeks up until my tournament.

09/07/2015 - Walking only today

Woke up and walked the dog again this morning for 36.01 minutes. We covered 1.4 miles and climbed 481 kms.

I was unable to train in the afternoon or evening as my son was sick in bed so I had too look after him.

My weight is down to 92.1kgs today.

As I was at home I took a look at the new videos from ProShot. I watched this new video https://www.youtube.com/watch?v=pa1Q3-Z2Fpg which highlighted the turn.

07/07/2015 - Missed shooting

I got up and walked the dog again this morning we walked 1.4kms and climbed 473ft today it took 35.36 mimnutes.

As I had to work I didn't shoot but in the afternoon I met up with some of the younger guys and we played 3v3 for 2 hours.

In the evening I played for another 2 hours in the teams weekly run.

06/07/15 - Walking

Got up and walked the dog again this morning. I am planning to workout every day as I haven lost any weight in the last couple of weeks. Today I was up to 93.6kgs again.

We walked 1.4kms and climbed 473ft in 32.48 minutes.

I have changed my working hours to the morning as my son will be on summer holidays from next week so I will be off in the afternoons.

05/07/15 - Game

Got up and walked the dog for 35.52 minutes. We walked 1.4kms and climbed 482ft.

Today we had a game against one of the local teams from a surrounding town.

We only had 6 players but did OK we lost 64-75. I shot really badly but my D was good and I shut down their center who got 16 in the first quarter. He had 8 points for the 3 quarters than I was on the court and I got 3 charges against him which stopped him driving for the rest of the game.

I also lasted playing 3 whole quarters.

04/07/15 - Shooting

Got up and did my weigh in I am a bit heavier again at 92.8kgs I then took the dog for a quick 1 mile walk. we walked for 21.47 miles and climbed 327ft.

I then went to the Clube and did my shooting workout from the right hand side of the court. Was shooting really badly.

In the  evening I went to the next town and we played full court for 2 hours.

03/07/15 - Good Morning

This morning I woke up and weighed myself and I am down to 92.8kgs the lightest I have been for around 10 years!!!!

I then took the dog for a walk for 23.16 minutes. We walked 1 mile and climbed 318ft.

I then went to the club and trained with a team mate for 1 hour. We practiced shooting and layups with light defense and then we played 1v1 for around 20 minutes which I won by one point even though I made probably only one of 20 3 poing attempts!!!

Tomorrow we are going to train again in the morning.

02/07/15 - Walking only

Yesterday I had to work again early but I managed to get a quick Mile walk in with the dog before I started. we walked for 22.43 minutes and climbed 312ft.

In the afternoon I also walked a  couple of miles to pick up my car.

Rest Day - 01/07/15

Had to take a rest day as I had to work at 7am today.

30/06/15 - Getting better

Got up this morning and weighed in and I have dropped half a kg from yesterday! I am now 93.5kgs. This showed me that the walking is working as it was the only exercise I did yesterday. Feeling charged I took the dog for a 1 mile walk (23.11 mins) we climbed 312ft.

I then went to the club and did my layup training. I did the following training:

Make 20 freethrows 20/24
Mikan drill make 20
Make 2 freethrows 2/3
Reverse Mikan Drill make 20
Make 2 freethrows 2/2
Layup sequence 1 footed
Make 2 freethrows 2/2
Right hand side right hand from Position 1 Make 10
Make 2 freethrows 2/3
Right hand side right hand from Position 2 Make 10
Make 2 freethrows 2/3
Left hand side left hand from Position 1 Make 10
Make 2 freethrows 2/3
Left hand side left hand from Position 2 Make 10
Make 2 freethrows 2/3
Right hand side left hand from Position 1 Make 10
Make 2 freethrows 2/2
Right hand side left hand from Position 2 Make 10
Make 2 freethrows 2/2
Left hand side right hand from Position 1 Make 10
Make 2 freethrows 2/2
Left hand side right hand from Position 2 Make 10
Make 2 freethrows 2/4
Right hand side position 2 jump to middle right hand Make 10
Make 2 freethrows 2/2
Left hand side position 2 jump to middle left hand Make 10
Make 2 Freethrows 2/5
Make 20 2 footed layups from 3 point line off of dribbble on the right hand side of court
Make 2 Freethrows 2/2
Make 20 2 footed layups from 3 point line off of dribbble on the middle of court
Make 2 Freethrows 2/3
Make 20 2 footed layups from 3 point line off of dribbble on the left hand side of court
Make 2 Freethrows 2/3
Make 20 1 footed layups from the 3 point line from the right baseline
Make 2 Freethrows 2/2
Make 20 1 footed layups from the 3 point line from the right elbow
Make 2 Freethrows 2/3
Make 20 1 footed layups from the 3 point line from the middle
Make 2 Freethrows 2/2
Make 20 Freethrows  20/23

My freethrows were automatic today which is a really good feeling. I am also much better off of 2 feet after last weeks training.

I decided that I am going to go from the right side on tuesdays and left side on thursdays as it is to hard to do both sides on the same day at my current level of fitness. It also takes too long my training today took 2 hours just for the basketball drills.

I am almost finished making 2 new backboards which will help speed up the training as the current backboards are too small and do not have the correct amount of bounce. I am hoping to get them in place by saturday.

29/06/15 - Motivated

Got up this morning and walked the dog for 35.37 minutes. We walked 1.4 miles and climbed 475ft.

I then did 10 minute cool down on the exercise bike on level 1. I rode 4.64km.

As I did a reduced week last week I put on a little weight. My weigh in this morning was 94.1kgs.

As my ankle is better again my focus this week will be walking every day with the dog to get my cardio in and be more warmed up for my training. I am also going to start faze 2 of my jump training monday, wednesday and fridays. I am also feeling tight and feel that I need to focus on stretching as well, both before and after workouts to try and get rid of the aches and pains and also to cut out the niggly injuries that I am starting to get.

Tonight I am going to do 15 minutes on the exercise bike followed by the first day of jump training followed by 30 minutes of stretching.

28/06/15 - Game

Our team that will play in the championship had a friendly game this morning against one of the local teams. We had to play on their outdoor court as there was a volleyball tornament in the gym.

The game was OK although the rims were really unforgiving. I missed a couple of layups and made 1/3 3 pointers. On a positive note my defence has improved. I caused 6 turnovers and got 4 offensive rebounds and 8 defensive ones.

My fitness up and down the court has improved as well.

Next week we will play them again in their gym so I will get a better measure of how my game is.

After the game I have decided to change up my training a little. Mondays are going to be my rest day where I walk and in the evening do jump training. On tuesday, and thursdays I am going to do layup training incorporating one and 2 footed training. On wednesdays and fridays I am going to do conditioning and on saturday and sundays I am going to do shooting.

Layups training will be the following:

Make 20 freethrows
Mikan drill make 20
Make 2 freethrows
Reverse Mikan Drill make 20
Make 2 freethrows
Layup sequence 1 footed
Make 2 freethrows
Right hand side right hand from Position 1 Make 10
Make 2 freethrows
Right hand side right hand from Position 2 Make 10
Make 2 freethrows
Left hand side left hand from Position 1 Make 10
Make 2 freethrows
Left hand side left hand from Position 2 Make 10
Make 2 freethrows
Right hand side left hand from Position 1 Make 10
Make 2 freethrows
Right hand side left hand from Position 2 Make 10
Make 2 freethrows
Left hand side right hand from Position 1 Make 10
Make 2 freethrows
Left hand side right hand from Position 2 Make 10
Make 2 freethrows
Right hand side position 2 jump to middle right hand Make 10
Make 2 freethrows
Left hand side position 2 jump to middle left hand Make 10
Make 2 Freethrows
Make 20 2 footed layups from 3 point line off of dribbble on the right hand side of court
Make 2 Freethrows
Make 20 2 footed layups from 3 point line off of dribbble on the middle of court
Make 2 Freethrows
Make 20 2 footed layups from 3 point line off of dribbble on the left hand side of court
Make 2 Freethrows
Make 20 1 footed layups from the 3 point line from the right baseline
Make 2 Freethrows
Make 20 1 footed layups from the 3 point line from the right elbow
Make 2 Freethrows
Make 20 1 footed layups from the 3 point line from the middle
Make 2 Freethrows
Make 20 1 footed layups from the 3 point line from the left elbow
Make 2 Freethrows
Make 20 1 footed layups from the 3 point line from the left baseline
Make 20 Freethrow

Conditioning will be as follows:

Mikan drill make 20
Make 2 freethrows
Reverse Mikan Drill make 20
Make 2 freethrows
Layup sequence 1 footed
Make 2 freethrows
1 x Figure 8
Make 2 freethrows
3 x Make 4 full court layups Right hand
3 x Make 2 freethrows
3 x Make 4 fullcourt layups Left hand
3 x Make 2 freethrows
3 x Make 4 fullcourt layups middle
3 x Make 2 freethrows
3 x 5 fullcourt sprints with walkback
3 x Make 2 freethrows
3 x suicides
3 x Make 2 freethrows
1 x 17
Make 2 freethrows

27/06/15 - Shooting Training

Did shooting training this morning. I decided that I wasn't going to record my shooting percentages as it tends to make me angry when I miss a lot and ruin my training.

Today I did the following:

Make 20 freethrows 20/25
Make 20 3 point shots from the right hand base line
Make 20 3 point shots from the right hand elbow
Make 20 3 point shots from the middle
Make 20 3 point shots from the left hand elbow
Make 20 3 point shots from the left hand base line.
Make 20 3 point shots from the middle
Make 20 freethrows 20/25

I didn't shoot very well at all today although I had managed to find my rhythm by the time I got to the middle of the court. I am guessing I missed a lot of shots as it took me almost 2 hours to complete the workout. On a positive note I didn't experience any fatigue in my arms and sholders so my fitness training is paying off.

The next shooting day I am going to add fake 3 point shot to fake drive to one dribble to the freethrow line to pull up jumper as well.

In the afternoon I went to the club again to shoot a bit more and managed to pull a muscle in my left arm doing a crossover!!!!

I carried on shooting with my shoulder hurting then a couple of kids showed up and I played them 1v2 for 7 games up to 21. I won the first 3 games easily then my shoulder started hurting more and I got tired and lost the last 4 games all by 2 points.

26/06/15 - Second 2 foot day

Did my second 2 footed layup day. I was a little short on time this morning as I had to chase up peoples registrations for the championship that we are entering as the registrations had to be in by mid-day.

I did the 2 footed layup drills below by made 10 and not 20 of every position. I also didnt do the third position on either side as I didnt want to strain my ankle too much as I had a friendly match on sunday morning. I also reduced the number of made freethrows between sets from 5 to 2.

I did the following training:

Make 20 freethrows 20/31
Mikan Drill Make 20
Make 2 freethrows 2/3
Reverse Mikan Drill Make 20
Make 2 freethrows 2/2
Right hand side right hand from Position 1 Make 10
Make 2 freethrows 2/4
Right hand side right hand from Position 2 Make 10
Make 2 freethrows 2/2
Left hand side left hand from Position 1 Make 10
Make 2 freethrows 2/3
Left hand side left hand from Position 2 Make 10
Make 2 freethrows 2/3
Right hand side left hand from Position 1 Make 10
Make 2 freethrows 2/2
Right hand side left hand from Position 2 Make 10
Make 2 freethrows 2/2
Left hand side right hand from Position 1 Make 10
Make 2 freethrows 2/4
Left hand side right hand from Position 2 Make 10
Make 2 freethrows 2/6
Right hand side position 2 jump to middle right hand Make 10
Make 2 freethrows 2/2
Left hand side position 2 jump to middle left hand Make 10
Make 20 Freethrows 20/31

I liked the training better making 10 of each shot as it was quicker and it will leave more time to practice game specific layups after the training.

25/06/15 - Another Rest Day

Had to take another rest day as I had to work. I did take the dog for a 35.37 minute walk before work where we walked 1.4 miles and climbed 475ft.

My ankle felt good so I am going to train again tomorrow.

24/06/15 - Rest

had to take the morning off to rest my ankle. I am going to take a week off of walking, running and jump training to see if the ankle stops hurting.

In the evening I went to the next town and played 4v4 for 2 hours, my ankle hurt a bit but it was OK to play.

New Training - 23/06/15

Found a new workout that works on 2 footed layups HERE

I decided to give it a try as my ankle still wasnt up to running a lot. After the workout I felt really good but tried to do a 17 to go home but couldn't make even one width of the court without pain.

The workout I did today is as follows:

Make 20 freethrows 20/30 = 67%
Mikan Drill make 20
Make 5 freethrows 5/9 = 56%
Reverse Mikan Drill make 20
Make 5 freethrows 5/8 = 63%
Layup Sequence with 2 feet
Make 5 freethrows 5/8 = 63%
Right hand side right handed 2 footed layup from first spot (Make 20)
Make 5 freethrows 5/5 = 100%
Right hand side right handed 2 footed layup from second spot (Make 20)
Make 5 freethrows 5/9 = 56%
Right hand side right handed 2 footed layup from third spot spot (Make 20)
Make 5 freethrows 5/5 = 100%
Left hand side left handed 2 footed layup from first spot (Make 20)
Make 5 freethorws 5/8 = 63%
Left hand side left handed 2 footed layup from second spot (Make 20)
Make 5 freethrows 5/7 = 71%
Left hand side left handed 2 footed layup from third spot (Make 20)
Make 5 Freethrows 5/8 = 63%
Right hand side left handed 2 footed layup from first spot (Make 20)
Make 5 freethrows 5/9 = 56%
Right hand side left handed 2 footed layup from second spot (Make 20)
Make 5 freethrows 5/7 = 71%
Left hand side right handed 2 footed layup from first spot (Make 20)
Make 5 freethrows 5/7 = 71%
Left hand side right handed 2 footed layup from second spot (Make 20)
Make 5 freethrows 5/6 = 83%
Right hand side jump to middle right handed 2 footed layup (Make 20)
Make 5 freethrows 5/12 = 42%
Left hand side jump to middle left handed 2 footed layup (Make 20)
Make 20 freethows = 20/28 = 71%


The training was really good and my 2 footed layups are feeling much more natural now.

I am going to change up my workouts again to do 2 footed layups on tuesdays and thursdays and one footed on wednesday and fridays. I am going to shoot on saturday and sundays and rest on mondays.

I am going to cut down the freethrows from 5 makes to 2 makes between sets as it took me 2 hours to complete the above training and I need to fit in more exercises.

Tuesday and Thursday (2 foot)

Make 20 freethrows
Mikan Drill make 20
Make 2 freethrows
Reverse Mikan Drill make 20
Make 2 freethrows
Layup Sequence with 2 feet
Make 2 freethrows
Right hand side right handed 2 footed layup from first spot (Make 20)
Make 2 freethrows
Right hand side right handed 2 footed layup from second spot (Make 20)
Make 2 freethrows
Right hand side right handed 2 footed layup from third spot spot (Make 20)
Make 2 freethrows
Left hand side left handed 2 footed layup from first spot (Make 20)
Make 2 freethrows
Left hand side left handed 2 footed layup from second spot (Make 20)
Make 2 freethrows
Left hand side left handed 2 footed layup from third spot (Make 20)
Make 2 freethrows
Right hand side left handed 2 footed layup from first spot (Make 20)
Make 2 freethrows
Right hand side left handed 2 footed layup from second spot (Make 20)
Make 2 freethrows
Left hand side right handed 2 footed layup from first spot (Make 20)
Make 2 freethrows
Left hand side right handed 2 footed layup from second spot (Make 20)
Make 2 freethrows
Right hand side jump to middle right handed 2 footed layup (Make 20)
Make 2 freethrows
Left hand side jump to middle left handed 2 footed layup (Make 20)
3 x Make 4 full court right handed 2 footed layups
3 x Make 5 freethrows
3 x Make 4 full court left handed 2 footed layups
3 x Make 5 freethrows
3 x Make 4 full court 2 footed layups (either hand down the middle of the court.
3 x Make 5 freethrows
Make 30 2 footed layups from right hand side of the basket off of dribble from outside the 3 point line.
Make 5 freethrows
Make 30 2 footed layups from left hand side of the basket off of dribble from outside the 3 point line.
Make 5 freethrows
17
Make 20 freethrows.

Wednesdays and Fridays (One footed)

Make 20 freethrows
Mikan Drill make 20
Make 2 freethrows
Reverse Mikan Drill make 20
Make 2 freethrows
Layup Sequence with 2 feet
Make 2 freethrows
3 x Make 4 full court right handed layups
3 x Make 5 freethrows
3 x Make 4 full court left handed layups
3 x Make 5 freethrows
3 x Make 4 full court layups (either hand down the middle of the court).
3 x Make 5 freethrows
3 x suicides
3 x Make 5 Freethrows
3 x 5 fullcourt sprints with walkback
3 x Make 5 Freethrows
Make 30 2 footed layups from right hand side of the basket off of dribble from outside the 3 point line.
Make 5 freethrows
Make 30 2 footed layups from left hand side of the basket off of dribble from outside the 3 point line.
Make 5 freethrows
17
Make 20 Freethrows

Ankle still sore - 22/06/15

Woke up at 6am to start training but my ankle is still stiff so I am going to rest it a little more. I am going to ice it now and at lunch time to see if I am abel to start faze 2 of my jump training this evening.

My weigh in this morning was pretty good 94.4kgs considering I lounged around all day yesterday and ate a big steak and xhips for lunch and had pizza and beer at night.

Hopefully by the end of the week I can be down to 92kgs.

My jump training for the next 3 weeks as follows:

1. Jumping Rope – 2 minutes.

2. Stretching

3. Jumping Rope – 3 minutes.

4. Slow Motion Squats – 3 sets of 10 repetitions.

5. 4-Corners – 3 sets of 12 repetitions.

6. Single-Leg Lateral Jumps – 3 sets of 15 repetitions.

7. Alternating Jump Lunges – 3 sets of 15 repetitions.

8. High Reach Jumps – 3 sets of 8 repetitions.

9. Straight-Leg Calf Jumps – 3 sets of 30 repetitions.

Luckily my rest week (week 8) falls on the week of the tornament so I should be at peak performance. 

Ankle not too bad - 21/06/15

My ankle isnt too bad and it is hurting less than my left knee which is usually sore!!!

I was unable to test my vetical today.

I have also been thinking about my training and feel that I need to practice my layups and dribbling more as it was really bad last night and I was missing layups that I would normally make.

I have been looking at my conditioning and I feel that I need to break it down into 2 sessions. I am going to do conditioning with the ball and conditioning without the ball. I am also planning to do one set of 17´s after every training session instead of having it in the training session. I also plan to do the Layup sequence every day as well

I am planning to do the following sessions:

Monday AM - Shooting
Tuesday AM - Conditioning with the ball
Wednesday AM - Conditioning without the ball
Thursday AM - Conditioning With the ball
Friday AM - Conditioning without the ball
Saturday AM - Shooting
Sunday AM - Shooting

Conditioning with the ball

Mikan drill
Reverse Mikan Drill
Layup sequence
3 x full court right handed layups (make 4)
3 x full court left handed layups (make 4)
3 x full court layups middle of court (make 4)
3 x full court dribble right handed handed up and back
3 x full court dribble left handed up and back
3 x half court layups right hand side with dribble move at the 3 point line (Make 10)
3 x half court layups left hand side with dribble move at the 3 point line (Make 10)
1 x 17
Make 20 Freethrows

Conditioning without the ball

Mikan drill
Reverse Mikan Drill
Layup sequence
3 x figure 8
3 x suicides
3 x full court sprints with walkback (5 reps)
3 x defensive slides to sprint (up the court and back)
1 x 17
Make 20 Freethrows

I will see how this goes this week.

I am in desperate need to play more 3v3 or 4v4 as I have gone from playing 4-5 times a week to playing just twice a week and I am feeling the difference.

Although my conditioning is much better than it was I am really feeling the lack of playing on my game. Also the last couple of week I have mainly been doing conditioning and no shooting.

I am getting a bit worried as I have the state chapionships coming up in about a month.

Injured Again!!! - 20/06/15

Went to the next town and trained with them this evening. I played really badly and was missing all of my layups and loosing my dribble a lot!!!

Right at the end of the training I managed to twist my ankle running for a loose ball!! It isnt too bad but I am going to rest it tomorrow and probably monday as well.

Other half of Conditioning done - 19/06/15

I got up and did 15 minutes on the exercise bike on levels 1,2 and 5 and rode 6.53km.

I then did the other half of my conditioning workout:

Make 5 freethrows - 5/6
Mikan Drill
Make 5 freethrows - 5/6
Reverse Mikan Drill
Make 5 freethrows - 5/7
3 x Suicides
3 x Make 5 freethrows - 5/14 5/5 5/8
3 x 5 fullcourt sprints with walk back rest
3 x Make 5 freethrows - 5/7 5/9 5/6
1 x 17
Make 5 freethrows - 5/6
Make 20 freethrows - 20/26

I was unable to cool down as I got called into a client for an emergency.

Half Conditioning Done - 18/06/15

Did half of my conditioning again today as I ran out of time as I had to work this morning.

Did the following:

Mikan Drill
Make 5 freethrows - 5/7
Reverse Mikan Drill
Make 5 freethrows - 5/6
3 x Figure 8
3 x Make 5 freethrows - 5/6 5/9 5/9
3 x Make 4 full court R handed Layups
3 x Make 5 freethrows - 5/5 5/5 5/5
3 x Make 4 full court L handed Layups
3 x Make 5 freethrows - 5/6 5/5 5/5
Make 20 freethrows - 20/24

Sore - 17/06/15

Had to take a rest day as I was really sore after the conditioning and training last night.

Slept in and didnt do any exercise today.

Conditioning Half Done - 16/06/15

Got up and did my warmup of 15 minutes on the exercise bike on Levels 1,2 and 3. I rode 6.36km.

Then went to the clube to do my conditioning the outside court was wet so I used the indoor court. I did the following workout:

Make 5 Freethows: 5/8
Mikan Drill
Make 5 Freethows: 5/10
Reverse Mikan Drill
Make 5 Freethows: 5/7
Layup Drill
Make 5 Freethows: 5/7
3x Figure 8:
3 x Make 5 Freethows: 5/10, 5/10, 5/17
3 x Suicides
3 x Make 5 Freethows: 5/11, 5/10, 5/12
3 x Make 4 Full Court Right hand layups
3 x Make 5 Freethows: 5/8, 5/10, 5/10
3 x Make 4 Full Court Left hand layups
3 x Make 5 Freethows: 5/10, 5/7,5/10
2 x 17's
2 x Make 5 Freethows: 5/10, 5/8
Make 20 Freethrows: 20/30

After the 2 sets of 17's  I was completely dead and was unable to complete the last set or the following:

1 x 2 x 17's
1 x Make 5 Freethows:
3 x 10 full court sprints with walk-back
3 x Make 5 Freethows:
3 x Full Court defensive slides
3 x Make 5 Freethows:

On thursday I am going to leave the 17's until last so that I complete all of the other exercises.

I have a good feeling about the program epecially the 17ś which are killer and will work as advertised to quickly get you into shape.

15/06/15 - Full Rest Day

I decided to take a full rest day today as I was still really aching and I also have a sore throat again.

Been thinking about my conditioning workout again and I am going to do the following workout:

Mikan Drill
Make 5 Freethrows
Reverse Mikan Drill
Make 5 Freethrows
Layup Sequence
Make 5 Freethrows
3 x Figure 8 Drill *
3 x Make 5 Freethrows
3 x Suicides
3 x Make 5 Freethrows
3 x 17's
3 x Make 5 Freethrows
3 x Make 4 Full Court Right handed Layups
3 x Make 5 Freethrows
3 x Make 4 Full Court Left handed Layups
3 x Make 5 Freethrows
3 x Reverse Suicides
3 x Make 5 Freethrows
3 x Full court Defensive slides to sprint**
3 x Make 5 Freethrows
Make 20 Freethrows

* Figure 8 Drill 

Start on the on the baseline in the right hand corner facing up the court. Sprint to the mid court Line. Defensive slide to the left sideline and sprint to the other baseline. Defenive slind to the right sideline and backpeddle to the mid court line. Defenive slide too the left sideline, back peddle to the origional baseline and defensive slide to the right baseline. Once you complete the figure 8 you have completed one set.

** Full court Defensive slides to sprint

Start on the on the baseline in the right hand corner facing off of the court. Defensive slide at a 45 degree angle to the middle of the court, drop step and sprint to diagonally to the sideline as if cutting off an attacker. Drop step and defensive slide to the middle of the court again drop step and sprint to the base line again. Do this all the way down the court. Once you get to the other base line go the the other corner and defensive slide to the mid court, drop step and defensive slide back to the baseline, drop step and defensive slide back to the middle of the court. Do this until you reach the staring baseline. Up and back is one set.

I have decided that it is better to add more drill to the workout instead of doing more full court layups for now.

I am going to do this workout for 2 weeks and then look at doing more reps per set as well as increasing from 3 sets to 5 sets.

I have decided that I am going to do conditioning on tuesday and thursday mornings and shooting wednesday and friday and saturday mornings. I am going to take Sunday and Monday mornings off as active rest walking the dog and stretching only.

This week is my rest week from jump training. Next week I am going to do jump training monday, wednesday and friday evenings after work.