Johnathon is a 22-year-old, 6' 6", 196-lb basketball player who just signed with the LA Lakers. His goal for the next th

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Johnathon Is A 22 Year Old 6 6 196 Lb Basketball Player Who Just Signed With The La Lakers His Goal For The Next Th 1 (157.2 KiB) Viewed 98 times

Johnathon is a 22-year-old, 6' 6", 196-lb basketball player who just signed with the LA Lakers. His goal for the next three months prior to the start of the season is to gain muscle mass (10-15 lbs.) and strength while maintaining/improving power, speed, and agility. He works out 5 h per day (2 h of track work, 2 h of basketball skills, and 1 h of weightlifting) 6x/week. Below is a description of his typical day: - 5 am - Wake up - 5:30 am - Breakfast - 7:00 am - Workout 1: High-Intensity- Interval-Training (sprints, jogging and walking for 100, 200 and 400 yards) - 9:30 am - Post - Workout nutrition - 11:00 am - Workout 2 (weightlifting) - 12:30 pm - Lunch - 1:30 pm - Nap - 3 pm - Workout 3 (shooting at least 700 - 1,000 shots, 20 min of dribbling, 10 min of defensive slides + intense 90 min of shoot-around from five specific areas of the court (executing 10 shots from each location before moving onto the next one) followed by turnaround shots, post-up shots, pivots jabs, footwork, and layups at the end) - 5 pm - Recovery and regeneration session including hot tub, ice tub, chiropractic adjustment, massage, and flexibility sessions; post-workout nutrition - 7:00 pm - Dinner