CEL:

NBA
Rings x7
Finlas Mvp x7
MVP x3

Pon:upper body(https://www.youtube.com/shorts/Nm27_0yop6g)
Wt:vert(hadzbe)
Sr:rest
Czw:upper
Pt:vert
Sb:rest
Ndz:vert

6:00am Wake Up
6:05am Warmup
6:15am Dribbling Workout
6:20am Jump/Upper Body Workout
6:50am Shower
6:55am Meal
7:00am Haircut
7:10am Court or School
7:20am Dribbling Warmup
7;30am Shoot Warmup
7;40am Finishing Warmup
7:50am Conditioning Workout
8:00am Bus or Shooting Pratice
8:20am Free Play
8:50am School
16:00pm Pc or Court
17:00pm Study
18:00pm Chill
19:00pm Clean Up Room
19:20pm Chill
23-24pm Sleep

Dribbling Workout:https://www.youtube.com/watch?v=teqk-
UDPCrc&t=101s&ab_channel=BBallIQ

Warmup:
Hip CARs 2 x 6
Knee CARs 2 x 6
WGS 2 x 5 each side
90/90 hip switch x 12
Hip hike 3 x 12
Lunges with torso rotation 2 x 8
Cossack squat 2 x 8
Bent knee calf raises 2 x 15
Forward hops 3 x 20
Lateral hops 3 x 20
Depth drop x 12
Jump Workot

Wt:

Push up iso hold: https://www.youtube.com/watch?

v=Jv2hgtdfcC8&t=36s&ab_channel=TheSustainableTrainingMethod
3-4 sets
30-45 s blisko upadku (jeśli masa ciała mało, dociążać czymś)
3 min rest

Banded overhead press: https://www.youtube.com/watch?

v=smEPB7I1v1A&t=5s&ab_channel=ProfectusPerformance
3-4 sets
10-12 reps
2-3 min rest

Yielding iso split squat: https://www.youtube.com/watch?v=uB-

hdOiURXA&ab_channel=CalvinDietz
3-4 sets
30-45 s blisko upadku (jeśli masa ciała mało, dociążać czymś)
3 min rest

Copenhagen adduction knee level: https://www.youtube.com/watch?v=P-

1jcZ0FhXc&ab_channel=PracowniaTreningu
3-4 sets
10-12 reps
3 min rest

Pt:

SIngle leg squats: https://www.youtube.com/watch?v=vq5-

vdgJc0I&feature=emb_logo&ab_channel=SquatUniversity
3-4 sets
10-12 reps
41X
3 min rest

Push-Up: https://www.youtube.com/watch?v=GFUw7S0wDxk&ab_channel=CentralAthlete
3-4 sets
Max reps
51X
3 min rest

Hamstring Walkout: https://www.youtube.com/watch?

v=dSLBQ1JyHeA&ab_channel=CentralAthlete
3-4 sets
8-10 reps
61X
3 min rest

Ndz:

RFFE split squat: https://www.youtube.com/watch?

v=HBYGeyb4sSM&ab_channel=ColossusFitness
3-4 sets
10-12 reps
51X
3 min rest
Hamstring iso: https://www.youtube.com/watch?
v=8vejVWKv9WA&ab_channel=CulfordSchoolStrengthandConditioningV
3-4 sets
30-45 s
3 min rest

Bear Crawl walk: https://www.youtube.com/watch?

v=6ySMwf3buco&feature=emb_imp_woyt&ab_channel=SLCStrength%26Conditioning
3-4 sets
45 s
2 min rest

Single Leg Calf Raise: https://www.youtube.com/watch?

v=uRyk_ZN2ya0&t=3s&ab_channel=CentralAthlete
3-4 sets
10-12 reps
61X
2-3 min rest

Upper body Workout:https://www.youtube.com/shorts/Nm27_0yop6g

Pike Push Up
Wycisnka plecaka
Swimmer Exercise

Aim for 2-4sets of 9/10 on each set

About 2reps short of failure

Dribbling Warmup:
Crossover (walk) 1Min
Between Legs(walk) 1Min
behind The Back (walk) 1Min
In Out (Walk) 1Min
Crossover (Run&Stop) 1Min
Between Legs(Run&stop) 1Min
behind The Back (Run&stop) 1Min

Shoot Warmup
Close Shooting 3Min
Mid Shooting 3Min
3Point Shooting 3Min

Finishing Warmup: https://www.youtube.com/watch?

v=C8UULvbPKG0&ab_channel=KPSportsPerformance
Crossover Lay Up 2Min (1Min each side)
Behind The Back Lay Up 2Min (1Min each side)
Quarter Spin Lay Up 2Min (1Min each side)
Load Through Hesi Pull Up 2Min (1Min each side)

Conditioning Workout: https://www.youtube.com/watch?

v=t6wB4PgtaAw&t=21s&ab_channel=KPSportsPerformance

Dieta

Game Day
Sniadanie: owsianka z owocami i toasty z jajkami
Obiad: Toritla z kurczakiem i jablko
Pre Game(około 4h przed grą): obojetnie ma być zdrowe i makro sładnikow duzo
2h Przed gra: bajgiel masło orzechowe razem z banem do picia sok z buraków
Po Grze: Bannany,Jabłka, Szpinak, Buraki (obojetnie w jakiej formie) najelpiej
shake

Każdy inny dzień niż Game Day

Do picia przed tregiem sok z buraków
Dużo kalorii ~3500 dużo białka owoce itp.
Zakaz przed trenigówek
Jednie Omega3, Kretyna i witaminy typu k2

Wish List:
shoes:https://www.vinted.pl/mezczyzni/obuwie/obuwie-sportowe/buty-do-biegania/
2420152246-czarno-biale-buty-nike
koszulka:https://4f.com.pl/tank-top-regular-z-nadrukiem-meski-4fs2tshm532-10s.html
COS ZA 70ZL PZDR
karnet na silownie:40zl
vert code: 130zl