Patosha Training Journal 17

Here is my workout for Wednesday, July 30, 2008.

Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
3 rounds
400m Rowing
21 Kettlebell Swings 35lbs
12 Jumping Pullups

I took me 14:05 to complete this workout.. I was not really energized today.. It was hot and I don't think I had enough fluids before performing this work out.. However, I survived it..

Girls Basketball Motivation: It's On You!

"You must take personal responsibility. You cannot change
the circumstances, the seasons, or the wind, but you can
change yourself. That is something you have charge of."
— Jim Rohn: Motivational speaker, author, entrepreneur

Girls Basketball Motivation: Discipline

"Discipline is the bridge between goals and accomplishment."
— Jim Rohn: Motivational speaker, author, entrepreneur

Patosha Training Journal 16

Here is my workout for Monday, July 21, 2008.

Warm-up - 4 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
50 Box Jumps http://www.youtube.com/watch?v=AhuLRfGXoYU
50 Jumping Pullups
50 Kettble Swings (25lbs)
50 Lunges
50 Push Press
50 Back Extensions
50 Wall Ball Shot
50 Burpees
50 Double Unders

This was a NASTY workout. I got to tell you.. It took me 42 minutes to get through this and at the end I just did not have the energy to do 50 Wall Ball Shot;
50 Burpees; or 50 Double Unders. So I did 25 Wall Ball Shot;
25 Burpees; and 50 regular jump roping. I was sooo drained during and after this workout. It took me 42 minutes but I was not going to quit...

Patosha Training Journal 15

Here is my workout for Friday, July 18, 2008.

Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
12 Push Ups
9 Dips
6 Push Press with 45lb bar
as many rounds for 20 minutes

This was a SICK workout. I only got through 6 full rounds and about halfway with my dips in the 7 round..During this workout my arms were sooo sore that during the pushups I would fall flat on my face.

Patosha Training Journal 14

Here is my workout for Wednesday, July 16, 2008.

Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
5 x Back Squats 65lbs http://youtube.com/watch?v=SaKsJGm_r1g
5 x Back Squats 75lbs
5 x Back Squats 75lbs
5 x Back Squats 75lbs
5 x Back Squats 75lbs

Although this work out was short, it was intense. I learned to keep me knee over my feet while squatting. I could tell the difference while squatting especially in my hamstrings.

Girls Basketball Motivation: Your Thoughts

"Your life right now is a reflection of your past thoughts. That
includes all the great things, and all the things you consider not
so great. Since you attract to you what you think about most, it
is easy to see what your dominant thoughts have been on every
subject of your life, because that is what you have experienced."
— Rhonda Byrne: Australian writer and producer, known for The Secret

Patosha Training Journal 13

Here is my workout for Thursday, July 10, 2008.

Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
3 Rounds
400 meter run
21 Kettlebell Swings (35lbs)
http://www.youtube.com/watch?v=vUytUfXJ25Y
6 Pullups
http://www.youtube.com/watch?v=-51WQ8HRv3A


This was a challenging workout. It was challenging because I performed it with males. I got to see how I stacked up against the fellows. I finished the workout in 10:13 about 14 seconds behind the last male time. Now the males had to use 55lbs kettlebell and perform 12 Pullups. However, I was still proud of myself for how I performed.

Being a Leader in Girls Basketball

"No man will make a great leader who wants to
do it all himself, or to get all the credit for doing it."
— Andrew Carnegie: 19th century captain of American industry

Patosha Training Journal 12

Here is my workout for Monday, July 7, 2008.

Warm-up - 3 Rounds
5 Overhead squats http://www.youtube.com/watch?v=GEQCBTY8r-I
5 Pull Ups http://www.youtube.com/watch?v=-51WQ8HRv3A
5 Dips http://www.youtube.com/watch?v=A5gFsT7RTn0
5 situps http://www.youtube.com/watch?v=jLt8Bik1o2c
5 Back Extensions http://www.youtube.com/watch?v=r-DfaOAzEwM

Workout
50 Double Unders Jump Roping
http://www.youtube.com/watch?v=FE7atdQgDCI
50 Situps
http://www.youtube.com/watch?v=jLt8Bik1o2c
40 Double Unders Jump Roping
40 Situps
30 Double Unders Jump Roping
30 Situps
20 Double Unders Jump Roping
20 Situps
10 Double Unders Jump Roping
10 Situps

Well, I took about a week and a half off from working out.. I was exhausted. Running my Memphis Next Top Baller Girls Basketball Fundamental boot camp and coordinating a basketball tournament over the past few weeks, just caught up with me and I had to stop and take a break.. However, I am back on track.. This was a great workout.. and I was determined to tackle it.. I finished the work out 16:19.. I was determined to finish this workout in well under 20 minutes. And I did.

Girls Basketball Speed, Agility, Quickness Drills

Ladder Training for speed, agility and quickness in girls basketball.