Jay, MS

Talk about a Deload!! (2 weeks)

Being right at the beginning of the in-season mark allows me to reintroduce recovery, and implement a deload to ultimately promote recovery and supercomp while still focusing on high performance, and athlete freshness heading into competition.

Why? Soreness, and potential overuse strain may they need to be addressed as issues may pop up periodically, especially in the lower extremity regions and particularly for the basketball athlete. The lower extremities must stay fresh, as ballistic movements, change the direction, and hard stops and cuts are all involved in gameplay, practice, and even weight room sessions. It’s all about how smart we can load and recover the tendons while still performing at high levels consistently.

DA LIFT👇🏾👇🏾👇🏾👇🏾👇🏾👇🏾👇🏾

Prep:
Soft tissue/fascia prep, mobility

HEAT/POTENTIATION: 3sets
-Speed stance Isometrics (High + Low position) x10sec each level
-(Bench) Half kneeling RFE FWD and BWKD groin slides (optional as loaded w/ medball)

A-BLOCK (unseen):
-DB Incline Neutral Grip press 3x7 (Range: 35lbs-45lbs) optional Bench Pushups 3x7
-Banded External rotation 3x7 (emphasis scalp contraction and Delt rotation from contracted position (“Squeeze the coin between your back”)

B-BLOCK:
-(Controlled) Tib bar/Goblet Chain squats 3x6
-MB single leg Glute bridge 3x7ea
-(Supine) Deadbugs (Slow n Controlled) 3x5ea

C-BLOCK: 3sets
-(Loaded but w/ caution) Walking calf raises 5yd Down and Back
-(Loaded or BW) High heel lateral glide w/ punch component 3x3ea

(As we approach the season and capitalize on gains), it’s always positive to deload and recover, address what needs to be addressed, keep the main thing the main thing, and as always, keep the STANDARD AS THE STANDARD🦾🧬🗣️

Athlete: @_noahgoines 🏀

#thankyougod #performance #basketball #tough #viralreels