Been an active lurker around here, CF's forum and assorted vertical jump forums. I read alot about sprint kind of training during the summer, about (for example) fast twitch and slow twitch and OLs and what impact they have on the CNS and muscle fiber recruitment (I'm saying this just to let you know where I'm at, not to brag with fancy terms), so hopefully I have a base knowledge.
So where to start? I guess you'll want some stats first:
Chins: (bodyweight): 15 (I've trained for this. At the start of the summer I could only do 3)
Dips (bodyweight): 19 (Again, could only do about 6
Squat: I do 3 x 10 x 100 pounds. I guess my 1RPM would lie around 140ish.
Bench: 3 x 10 x 95. 1RPM would be somewhere between 120-130
Military press: Nothing to write home about :smilegrin:
Deadlift: Not tried it yet, but will.
Well then now that we've got that over with, let me tell you about my situation. I've just recently begun weightlifting once a week, doing it as a complement to basketball, so that may explain my "weakness" at the moment.
In terms of athletisism:
I'm very, very clearly a mesomorph, but somehow less muscular persons sometimes outsprint me etc, making me wonder if it's non-functional-just-looks-type of muscle. Not to say I'm a bodybuilding prodigy, because I'm not, but 19/20 I'm more muscular than any non-weight training guy of my age. What to do about this issue? I'm not even close to the base strength needed to begin plyos (1.5 x bodyweight in squat if I've got it right).
My upperbody is very stable and pretty strong, but not enough. Military press, deadlift, chins, dips and benchpresses.
Core is mostly taken care of. I've had problems with my back before but now it's 99 % handled. Arguably the strongest part of my body. Advice is of course still appreciated.
My lowerbody is above average, but nothing special. I'm trying to change that to the better with squats and deadlifts. Some things I've noticed when I'm jumping and running around during basketball practices:
I have a very explosive jump off two legs, but I don't come up that high. I can bound around at about the same height 2-3 times in a row with split second touches to the floor but my max height is only slightly average. Still, it's a very advantegous trait for rebounding.
To say it plainly, I suck jumping off one leg. I can barely get higher than off two legs, which I should be doing and what is considered normal.
In terms of sprinting capability, My acceleration is above average, but not very impressive, neither is my top speed, but I can hold that speed. I ran the 60 m dash in ~8.70 seconds 6 months ago. Hand-timed of course, but I defenitively think I can run a legit sub 9. Not very impressive by you sprint coaches standards, but an above average time in my year.
Back to gym-talk:
Right now I'm training 3 x 10 for hypertrophy. I'm gonna begin mucking around with lower reps when I've added enough lean muscle mass.
I'm in a hurry so I can't tie this up neatly. Any help and critique is very appreciated.
Thanks in advance