Just got back from training at the clube. 2 other people turned up as well so wasn't too bad although I dislocated by little finger on my left hand but it went back in to joint easily and isnt hurting too much.
Shot around a while then played 1v1 for and hour. I lost 50-46 but my shot was getting better with the new pro shot technique. After the 1 v 1 we shot freethrow. My first 10 free throws I made all 10. Then I made another 3 in a row missed 3 in a row then made another 3 of the last 4 shots. The last set of 10 I made 5 of 10!!
My weigh in today was good 96.0kgs and 31.9% BF.
Next week I am going to shoot every day to work on the new shot technique because I am still having problems shooting off of the index finger a lot of the time. I also have to work more at game speed.
Sunday, 7 December 2014
Friday, 5 December 2014
Ankle Still Hurting!!
My ankle is hurting still but today I got up and up and walked the dog. I only went half way as I didnt want to hurt the ankle any more. I walked 1 mile and climberd 300ft in 21:13 minutes.
I am now half way through the first of 3 sets of my circuit, My ankle is hurting on the squat jumps but everything else has been pain free so far.
My weigh in today was poor again at 97.3kgs and 30.4% body fat. Up from 95.9kgs this time last week, I am definately going to have to do more this weekend.
Managed to do the 3 sets without problems but my ankle is hurting now that I have stopped.
I am now going to do 30 minutes on the exercise bike.
Did 10 minutes on level 1 and had to stop as my ankle was sore. Going to ice it now.
I am now half way through the first of 3 sets of my circuit, My ankle is hurting on the squat jumps but everything else has been pain free so far.
My weigh in today was poor again at 97.3kgs and 30.4% body fat. Up from 95.9kgs this time last week, I am definately going to have to do more this weekend.
Managed to do the 3 sets without problems but my ankle is hurting now that I have stopped.
I am now going to do 30 minutes on the exercise bike.
Did 10 minutes on level 1 and had to stop as my ankle was sore. Going to ice it now.
Wednesday, 3 December 2014
New Setback
Played basketball last night and when I stopped playing I noticed that my ankle was sore. As the evening wore on it hurt more. I put some ibuprofen cream on it and it is a bit better this morning but not good enough to train on. I am going to take the day off to rest and ice the ankle and see if I can train tomorrow morning.
O a positive note my knee has stoppred hurting!
My weigh in this morning was 96.9kgs and 32.4% body fat.
I have noticed that although I am not loosing much weight at the moment I am deffinately getting thinner. My legs and arms are much thinner and my waist has gone down 2 belt hooks in the last week which is a good sign.
I am thinking that I need to up the cardio a bit at the weekends to try and speed up the weight loss a bit. I am thinking of doing a hour or two on the bike before I go and shoot hoops at the club on saturday and sundays to see if this will speed up the weight loss.
There is a nice easy flatish route that I can do which passes in front of the clube that is around 20 miles.
O a positive note my knee has stoppred hurting!
My weigh in this morning was 96.9kgs and 32.4% body fat.
I have noticed that although I am not loosing much weight at the moment I am deffinately getting thinner. My legs and arms are much thinner and my waist has gone down 2 belt hooks in the last week which is a good sign.
I am thinking that I need to up the cardio a bit at the weekends to try and speed up the weight loss a bit. I am thinking of doing a hour or two on the bike before I go and shoot hoops at the club on saturday and sundays to see if this will speed up the weight loss.
There is a nice easy flatish route that I can do which passes in front of the clube that is around 20 miles.
Monday, 1 December 2014
First Jump Training Done.
This morning I took the dog for a walk up the hill and back. We walked 1.5kms and climbed 486ft in 33 minutes.
After the walk I did my first jump training workout. Each circuit took 19 mins so the 3 circuits took 60 minute with the rest periods in between sets. As I was doing the training I added 2 new exercises. The workout was as follows:
After the walk I did my first jump training workout. Each circuit took 19 mins so the 3 circuits took 60 minute with the rest periods in between sets. As I was doing the training I added 2 new exercises. The workout was as follows:
| Exercise | Sets | Reps |
| Skipping | 3 | 1 min |
| Squats | 3 | 10 |
| stepup | 3 | 20 |
| Lataral Jumps | 3 | 20 |
| Front back Jumps | 3 | 20 |
| Squat Jumps | 3 | 10 |
| Stepup Jumps | 3 | 20 |
| Calf Raises | 3 | 20 |
| Plank | 3 | 1 Min |
| Wall Squats | 3 | 1 Min |
| Box Jumps (30") | 3 | 5 |
After the training I did a 10 minute cooldown.
My weighing in today was 96.2kgs and 30.4% bodyfat.
Saturday, 29 November 2014
Working on Jump shooting
After 2 days of doing nothing my weight as gone up to 96.5kgs again and my body fat is at 31.5%!
I got up early and went to the club and shot hoops. While I was ill I was wating training videos on You tube. I found a really good one that teaches the same technique as Steph Cruuy uses.
Today I tried the technique out and it worked really well. My freethrow shooing was much more acurate and I was hitting 6-8 in a row.I also made jump shots off of all missed freethrows to incrase the insensity.
After making 50 freethrows I started on the fake 3 foint shot fake drive dribble left and shoot the jump shot. The new techique worked well but I was experiencing pain in my left knee so I put my knee support on and that sorted the pain out.
After making 10 of these shots I move to fake 3 point shot on or 2 dribbles to the right to pull up jump shot. Again after making 10 of there I did 3 point shots using the new technique from a jump stop. Again after making 10 shots I made another 20 freethrows shooing jump shots.
The video I watched can be found here:
http://www.youtube.com/watch?v=_-ZZ7nuFTkE
I have decided that I am going to have to stop with the gym an Pilates for a couple of months due to financial reasons so I am going to have to workout at home instead.
I am going to start doing the Jump training styled circuit Monday,Wednesday and Fridays and do a skipping based conditioning program Tuesdays and Thursdays.
As a warmup I am going to walk the dog at 6am every morning up to the top of the hill behind my house which is about a 30 minute walk and has an increase in elevation of over 400ft. This will also help with leg strenght and weight loss. After the walk I will stretch and then do the training. After the training I will do 30 minutes on the exercise bike and then stretch again.
The training programs are as followed:
Jump Training (mon, wed, fri):
Conditioning:
I have just downloaded the full proshotsystem shooting system e-book from the following site:
http://focusedshooter.com/
This is the full system that the youtube video was based. I am going to read it now and put it in action tomorrow morning during training.
I got up early and went to the club and shot hoops. While I was ill I was wating training videos on You tube. I found a really good one that teaches the same technique as Steph Cruuy uses.
Today I tried the technique out and it worked really well. My freethrow shooing was much more acurate and I was hitting 6-8 in a row.I also made jump shots off of all missed freethrows to incrase the insensity.
After making 50 freethrows I started on the fake 3 foint shot fake drive dribble left and shoot the jump shot. The new techique worked well but I was experiencing pain in my left knee so I put my knee support on and that sorted the pain out.
After making 10 of these shots I move to fake 3 point shot on or 2 dribbles to the right to pull up jump shot. Again after making 10 of there I did 3 point shots using the new technique from a jump stop. Again after making 10 shots I made another 20 freethrows shooing jump shots.
The video I watched can be found here:
http://www.youtube.com/watch?v=_-ZZ7nuFTkE
I have decided that I am going to have to stop with the gym an Pilates for a couple of months due to financial reasons so I am going to have to workout at home instead.
I am going to start doing the Jump training styled circuit Monday,Wednesday and Fridays and do a skipping based conditioning program Tuesdays and Thursdays.
As a warmup I am going to walk the dog at 6am every morning up to the top of the hill behind my house which is about a 30 minute walk and has an increase in elevation of over 400ft. This will also help with leg strenght and weight loss. After the walk I will stretch and then do the training. After the training I will do 30 minutes on the exercise bike and then stretch again.
The training programs are as followed:
Jump Training (mon, wed, fri):
| Exercise | Sets | Reps |
| Skipping | 3 | 1 min |
| Squats | 3 | 10 |
| stepup | 3 | 20 |
| Lataral Jumps | 3 | 20 |
| Squat Jumps | 3 | 10 |
| Stepup Jumps | 3 | 20 |
| Calf Raises | 3 | 20 |
| Plank | 3 | 1 Min |
| Wall Squats | 3 | 1 Min |
Conditioning:
| Exercise | Time |
| Double Leg Skipping | 2 Mins |
| Rest | 15 secs |
| Plank | 1 min |
| Single Jumps (30 secs per leg) | 2 mins |
| Rest | 15 secs |
| Double Leg Jumps | 3 mins |
| rest | 15 secs |
| Pressups | 10 |
| Crunches | 20 |
| side to side | 2 mins |
| rest | 15 secs |
| Plank | 1 min |
| Front back | 2 mins |
| rest | 15 secs |
| Swap legs | 2 mins |
| Plank | 1 min |
| rest | 15 secs |
| scissor jumps | 2 mins |
| Plank | 1 min |
| rest | 15 secs |
| Double Leg Jumps | 2 mins |
I have just downloaded the full proshotsystem shooting system e-book from the following site:
http://focusedshooter.com/
This is the full system that the youtube video was based. I am going to read it now and put it in action tomorrow morning during training.
Defunately ill again
Missed Pilates this morning. My alarm went off at 6:30 and i slept again until 7:30!!
I guess I must havê over done my workouts at the beginning of the week!
Last night i reorganised my gym área for the new training and i AM going to start the new program on monday. Also going back to Pilates on tuesdays and thursday mornings and doing the circuit on mondays, wednesdays and fridays.
For the first couple of weeks i AM not going to do the skipping routine that i posted yesterday. I AM just going to do the exercise bike warm up on tuesdays and thursdays before Pilates. After a couple of weeks i will start the skipping workout.
Here is a picture of my reorganosed gym.
Thursday, 27 November 2014
Ill again!!
Woke up feeling Ill again this morning so decided not to train. Must have been a bit sick as I woke up at 8am!
Weighed in at 95.9kgs and 30% bodyfat.
I am going to see how I feel tonight but planning to do the following skipping workout this eventing.
As a warm up I am going to do 30 minutes on the exercise bike followed by:
Weighed in at 95.9kgs and 30% bodyfat.
I am going to see how I feel tonight but planning to do the following skipping workout this eventing.
As a warm up I am going to do 30 minutes on the exercise bike followed by:
| Exercise | Time |
| Double Leg Jumps | 2 Mins |
| Rest | 15 secs |
| Plank | 1 min |
| Single Jumps (30 secs per leg) | 2 mins |
| Rest | 15 secs |
| Double Leg Jumps | 3 mins |
| rest | 15 secs |
| Pressups | 10 |
| Crunches | 20 |
| side to side | 2 mins |
| rest | 15 secs |
| Plank | 1 min |
| Front back | 2 mins |
| rest | 15 secs |
| Jog in place | 2 mins |
| Plank | 1 min |
| rest | 15 secs |
| Swap legs | 2 mins |
| Plank | 1 min |
| rest | 15 secs |
| scissor jumps | 2 mins |
| Double Leg Jumps | 2 mins |
I am then planning to do another 30 minutes on the exercise bike.
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