Basketball Training XVII

ME Lower


Warm ups
Box jumps: 3x3 (24" box-approximately 70% of max box jump)
Hang cleans: 67x3, 89x3, 99x3, 109x2
Free squat: work up to 190x1 (PR!)
45* reverse hyper w/ straps: 4x6/ 90, 180, 230, 270 (PR!)
7 sprints w/ Prowler (low/ high handles) x 30 yds. w/ 90 pounds


What the hang cleans do not reflect is the three misses RE made before getting the 109. She is strong enough to pull the weight but doesn't "like" racking it. She will pull the bar high enough but it is a slow pull (not just because of the weight) so consequently she misses the lift. She asked to try it again. We made a few technical corrections and applied some "sports psychology" and she came back and made two very nice reps with it!


It is hard to miss a weight. Let alone three times. It is harder still to come back to that same weight (in the same training session) and succeed. Most people would walk away. Most people should. It says a lot about the toughness and courage of the lifter to come back and make the lift. It is difficult when something sticks in one's head and one must overcome that, as well as gravity. If one can persevere, one often finds that gravity is not as daunting as it appears to be.


RE followed up the cleans with a personal record in the squat with 190x1! She went on to hit 270 in the reverse hyper as well (another PR-watch out Mole!) to cap a very nice day. (The seven trips on the Prowler reflect the "free ride" she got for number eight; also known now as "Prowler Surfing". In which the trainer (me) does a sprint with the Prowler loaded with 90 pounds and one basketball player. Thankfully, I only had to do one of those!) Two big PRs today for RE.


It was a good day,
Ed T.