First bike ride of the year

Just got back from my first bike ride of the year. It was OK for the first hour then i got a puncture and had to walk 12kms back home! Luckily I ran into my friend who was finishing his 40 mile ride and kept me company on the walk home.

I teste the Strava app on my new motorola moto g fone and it worked well. The details of the ride/walk are below:

training goals

At uni we leaened that a good way to increase the likelyhood of training sucess is to set long and short term goals. My goals are below:

Short Term Goals

By 30/06/14 to be doing 10 sets of 100 reps of the circuits

Long Term Goals

By 08/01/15

Weigh 70 KGs (loose 28KG)
Increase Vertical Jump to 30 inches

By 08/06/15

Dunk Basketball.

phase1 upperbody circuit

My phase 1 upper body circuit will be 10 sets of the following exercises.

Pressups
Tríceps bends
Bicep curls
Overhead press
Front lifts
Side arm raízes
Crunches
Back extensions
Pull ups

phase1 legs circuit

My phase one leg circuit will consist of 10 sets of 20 reps of the following exercises:

Skipping
Squats
Jump squats
Lunges
Stepups
Calf raízes
Crunches
Wall squats

My warm up for all sessions will be 15 minutes on the exercise bike followed by stretching.

phase 1 training

As i stated in my last post i plan to loose weight and goal of reaching 10 sets of 100 reps by 1 od a base strenght before doing a jump training related program.

I am planning to use bodyweight circuit training to increase my base strength and fully rehab my knees combined with a lot of exercise biking and mountain biking to increase weight loss.

My plan is do circuits to get to a point where i can do 10 sets of 100 of each exercise (the Allen Wells training system).

AT the moment i am a long way from this só i have set a goal of Boeing able to do 10x100 by 30/06/14 or 3 months time.

I plan to split the circuits into upper and power body on seperate days to allow time to complete the 10 sets.

I plan to do 10 sets of 20 reps to start with and work up from there. I am planning to do lower body on monday and fridays and upper body on tuesdays and thursdays as i play basketball on tueday nights and i bate playing basketball on leg days.

I am planning to go mountain biking on wednesdays and saturdays as well as fitting in as many exercise bike sessions as possable as well.

first thoughts

The first fase of my training will be to loose weight and tone up. I AM guessing that i van gain about 6 inches of very by dropping from 98kgs to around 75kgs. I also Need to increase my base strength as i AM returning from torn acls in both knees.

I am planning to workout at home as i always lunch out the gym as i fins it boring as hell.

The equipment i have at home are as follows:

Exercise bike
Hand bike
Mountain bike
Skipping rope
Chinup bar
Pushup bares
Situp machine
Execise ball
Gym flooring
Adjustable basketball rim
5kg dumbells
20kg Wright best

I am designing a program at the moment in my head but i plan to use the exercise bike and hand bike a lot!!!!

I am actually using the exercise bike now while i write this post!

back story

I havê been playing basketball since i was 13 years old. From 17 till 25 i played competitvely and trained every day. At my peak i weighed 65kg and had a 33 inch vertical and could funk a basketball on a good day!

My problems started when i went to university and pretty much stopped playing basketball and started drinking more! From 25 till now i have bulked up to my current 98kgs. Mainly through por diet and lack of exersise. Since i was 25 i have never stopped playing but i have never got back into playing shape. The fact that i have ripped all the ligamentar in onde of my ankles and torn my acls in both knees hasnt helped my fitness but my current fitness levem is mainly due to neglect and a cocacola addiction.

I have now decides that enough ia enough and i am going to change my lifestyle to try and get down to a playing weight of 70kg by my next birthday 8th of january.

To do this and to add more of a motivation i am going to set a goal of increasing my currently non existant vertical jump to 30 inches by my next birthday.

At the weekend i will measure my current vertical but i am guessing that I will have to increase about 12 inches!