Wednesday, September 17, 2008
Building & Rebuilding the Young Athlete
Ryan "PB&J" Pierson is working his tail off. We've had just just over 6 months of training, averaging 2 workouts a week, with several weeks off in the summer due to wisdom teeth extraction and AAU tournaments (drive me crazy). He has leaned out to 6' 10" and 238 lbs, from 247, as a 16 year old high school junior. He is still learning to train, developing base strength, mobility and body awareness, training vocabulary and gaining confidence back after his LE surgery (avulsion fx)and post-surgical pulmonary embolism in the summer of 2007. His knee no longer swells during basketball games, as it did last winter.
His training plan has included a steady diet of squats (bw, back, front), lunges, lunge n reach, step ups, presses, push presses, incline presses, db snatches, body weight rows, and basic bilateral and unilateral landing and jumping mechanics. We are creating strength and learning how to express it.
I don't normally like to post specific workouts, but this is what he did this afternoon.
Jump rope (dl, sl, alt), MB squat/press/lunge series, 20 push ups
Leg swings, hurdle mobility, mt climbers/groiners, knee hugs, high kicks
BW Squat Series (20 bw squats, 10 fwd lunges R/L, 5 lat lunges R/L, 5 sq jumps) x 4 with 20, 30 and 45 seconds in between sets.
Front Squat: bar/5 95/5 115/5 135/5 155/5 x 4
(Best Back Squat set is currently 225/5)
Push Press (behind neck): 75/5 95/5 115/3 125/3 135/3 140/3 (pr) 145/3 (pr)
Step ups w/ 20# weighted vest: 8 R/L (fwd/lat) followed by vest off and 6 Alt Jumps R/L x 3
DB Row: 30#/12 x 3
Curl & Press: 30#/6 x 3
We will do some testing next week and transition into more footwork, agility/first step/running mechanics, and combo strength/jumping stuff. We will also move to a new facility where we can do more rotational MB work and really get into more transverse plane movements. By the end of next year, he will be one of the most mobile, athletic big men around. And he likes to play defense.
P.S. If anyone has a pair of size 17 weightlifting shoes you aren't using, I'd be happy to take them off your hands.