Monday, November 24, 2008

PB&J Pierson: A Big Man Learns to Move

High school basketball season is upon us. With that, I bring you a peek inside one of Ryan "PB&J" Pierson's last pre-season workouts. This workout included, but was not limited to, the following:

Lunge & Reach
Med Ball Wall Drills
BN Push Press (work up to 135#/3 x 3)
Step Ups (work up to 80#/8 x 3)
DB Rows
Curl & Press
Modified Gambetta Squat Series x 5 sets w/90 sec rest intervals:
20 bw squats/10 lunges/10 ice skaters/10 sq jumps w/arms = 1 set

Ryan has been working with me since late February. He averaged 2 sessions per week only, with several weeks off during the summer for AAU basketball and wisdom teeth. Primary goals for this time period have been to develop basic mobility, body awareness, confidence and strength (force production and force attenuation), with particular attention to the LE's (he had a R tibial avulsion fx with a pulmonary embolism in early 2007).

We have not measured body fat, but he is down 7-10 lbs and much leaner than in February. Ryan does not do any Olympic lifts right now, but I will teach him the basics before he leaves for college. He now has the mobility to lift from the floor or the block/hang position. We still have a great deal of work to do on hip mobility, basic running mechanics and first step speed, but now the foundations are there. He can squat, lunge, push, pull, rotate, crawl, skip and throw with the best of them. And remember, he's almost 7 feet tall. My goal is to have him move better than the 5' 10" kids on the court.

1 comment:

Anonymous said...

Iron Maven - I did not see much Rotational Movement (TP Plane)in this particular session. Saw it only in the Wall Series. Why when we know ACL injuries in basketball happen in the TP plane.