Posts tagged "training"
  1. 1 year ago 

    1st Basketball Shooting Session

    Here are my numbers from today’s session:

    7 spot shooting around the key - 46%

    • Spot 1 - 4/10
    • Spot 2 - 5/10
    • Spot 3 - 2/10
    • Spot 4 - 6/10
    • Spot 5 - 4/10
    • Spot 6 - 5/10
    • Spot 7 - 6/10

    4 spot shooting inside the 3pt line - 50%

    • Spot 1 - 4/10
    • Spot 2 - 7/10
    • Spot 3 - 5/10
    • Spot 4 - 4/10

    Make 10 free throws - 10/19

    5 spot shooting outside the 3pt line - 50%

    • Spot 1 - 3/10
    • Spot 2 - 6/10
    • Spot 3 - 6/10
    • Spot 4 - 6/10
    • Spot 5 - 4/10

    Mikan Drill x26 (13 per hand)

    Reverse Mikan Drill x24 (12 per hand)

    Full Court Lay-ups (10 per hand) - 10/10 right, 10/16 left - 77%

    Make 10 free throws - 10/19 (overall 53%)

    Ok - as you can see I was pretty poor shooting today and I’m going to put that down to being out of practice and this being the first proper session back into basketball. It shows that I have a lot to work on and a long way to go.

  2. 1 year ago 

    I’m back…

    I have started training seriously with again with a purpose. This time it’s to get back into basketball and to take my game to the highest level I can.

    I have mapped out a periodized training program that I will follow each week for the next 12 months and will be keeping a record of it in a few places:

    This blog will be mostly keeping a record of how my basketball sessions go with regards to shots made/missed etc and how I got on. I will also use it for updates on how I feel it’s going from time to time.

    My Wix page is the main hub of this project. Go on there to see my training program, exactly what I will be doing, and exactly why I will be doing it.

    Fitocracy is where I log my gym workouts to keep a record of the weights I lift as well as sets/reps etc.

    Feel free to follow my progress on one or all three of these sites and don’t be shy to comment or ask questions as I will always respond.

    Wish me luck!


  3. Notes: 1 / 2 years ago 

    Do you understand the difference between “fitness” and “bodybuilding”?

    Check out this article for a little insight as to what these terms mean and where a majority of the training advice you will hear in gyms actually comes from

  4. Notes: 4 / 2 years ago 

    How many sets does it take you to do 100 push-ups?

    It takes me 5!

  5. 2 years ago 

    A video and a very interesting read!

    If you’re looking for ways to take your pull-ups to the next level then keep reading…

    If you’re looking for a neat progression on how to do your first full pull-up then keep reading…

    Go check out the link below for a very unique method of taking a standard pull-up and making it very tough but also put all of the strain through the lats with no real way to cheat the reps!

    And at the bottom of the page, it also shows a video of a neat set of pull-up variations that you can use in order to progress yourself on to being able to do full pull-ups or just change up your routine to keep things fresh.

    Go check it out here:

    Train Hard, Train Smart

  6. Notes: 1 / 2 years ago 

    My current gym program in my strength/power cycle

    5x5 Barbell Bench Press

    5x5 Barbell Deadlift or Squat (Alternate between workouts)

    5x5 Barbell Bent Over Row

    5x5 Barbell Jerk

    Each exercise uses the same piece of equipment because I am a firm believer that a barbell is on of the best things to help build strength and power.

    I pyramid the sets in each exercise allowing me to increase the weight I lift more frequently so I can really dial in the strength gains e.g. on Bench Press at the moment I do the following sets: 75kg x5; 77.5kg x5; 80kg x5; 77.5kg x5; 75kg x5 and once I complete 5 reps on each of these weights, I move up so I start on 77.5kg and work up to 82.5kg

    My next cycle after 6 weeks of this program will be an 8-10 week program geared towards hypertrophy (muscle growth)

  7. 2 years ago 

    Workouts on the move - Keep fit while you’re travelling.

    So here it is - my first ever fitness video. It’s very basic and very simple but it’s a start.

    Let me know what you think!

  8. Notes: 2 / 2 years ago 

    Do you squat with a pad on the bar to protect your shoulders?

    I was approached in the gym last week by a guy telling me he was impressed that I was doing what he called “Spartan squats”.

    What is a Spartan squat? He was actually referring to the fact that I was squatting without using a pad on the bar like he normally does.

    When I asked him why he uses the padding, he said it’s because the bar hurts the bones at the top of his back.

    Does this sound familiar to you?

    Well here’s what you need to do in order to lose the pad:

    1) Notice that if the bar hurts you then it is in the wrong position on your back. In all likeliness you are setting the bar too high up on your shoulders.

    2) Now you know where you normally hold the bar you should pinch together your shoulder blades nice and tightly - This will form a natural ridge in the muscles in your upper back. It is here that the bar should be.

    3) Adjust the bar so that it settles against your muscles and not against your bones. This may be quite a lot lower down your shoulders and traps than you perhaps previously thought.

    4) Keep your shoulders blades pinched together and your head cocked slightly upwards to really lock that bar in position on your back whilst you do the squats.

    5) You should find that the pain you previously felt whilst squatting with no pad is no longer there!

    So why should you squat without a pad when you are getting on just fine with one on?

    1) It does affect your technique and posture whilst doing the movement. Depending on how thick the pad is, you will find it is actually much less secure on your back and you will be using your arms a lot more than you should in order to keep the bar in place, thus using vital energy you could be using to lift more weight.

    2) It eventually will limit the amount you can lift! This is because the padding softens the weight and your central nervous system doesn’t sense the full load that you have put onto it, meaning that you are not going to be fully lifting to your potential. This is the same reason why I believe in not wearing gloves when training.

    3) Apparently it makes others see you as a Spartan! And that can only be a good thing.

    There we go… always educate yourself in the gym and always ask yourself why you are doing something differently to someone else.

    Train Hard but Train Smart!


  9. 2 years ago 

    For all my UK followers

    Hey Guys

    Just wanted to bring something to your attention. You may or may not have seen a programme on channel 4 recently called “Fat Fighters”. 

    I have thoroughly enjoyed watching it and have found it really motivational and I believe that there is something there for everyone so click on the link below and have a look for yourself!

    (I believe you can only watch this if you’re in the UK due to licencing laws)

    Keep up the good work!


  10. Notes: 3 / 2 years ago 

    Ever wanted a short workout that will make you feel energised rather than tired and can even make you smarter for that big exam coming up?

    Check out this video showing a workout designed to kick your nervous system in to gear preparing you for a main workout later in the day.

    Oh… and all you need is a medicine ball and a bench!

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