Athleticism, Nutrition, Recovery
Researched by Josh Ramil
About Me
On this page, I discuss what I did, my scheduling, and plans.
My name is Josh Ramil and my IB Personal Project is to dedicate research to athletic increase in speed, agility, and vertical and perform those exercises. Research on nutrition was also in conducted in what is best to eat and what are necessary foods for great diets and such. I have also conducted research on recovery ranging from rest, supplements, treatment, stretching, and food you need to eat to recover fast and efficiently.
My goal is to research the science in those three categories to provide information for the people that want to exercise and live healthy.
As a basketball player, as I research, I am also following the plans and exercises that I learn, figure out, study and try to eat the correct food to improve my entire body as a whole. I aim to increase in speed, agility, and vertical which will overall enhance my performance in any sport.
Recordings
I have recorded a variety of exercises that I have done throughout a 3 month duration. Not all days were recorded.
Schedule
In the duration between September 2019 and January 2020, I was able to integrate my own exercise plan and monitor and what I am supposed to be eating during the weights, practicing, and conditioning. The point of my exercises were to maintain and improve by athleticism after conditioning and weights when we go on a run of only games and practices. Some days had to be skipped because of the excessive amount of games that were played in a week especially during December.
I essentially based a plan of 3 days a week of plyometric and fast twitch exercises dedicated to jumping and leg workouts. These exercises consist of squat jumps, box jumps, depth jumps, one legged box jumps, alternating lunge jumps, weighted jumps, burpees, tuck in jumps, kettle ball swings, step ups, and more. I monitored what I ate and cut down on junk food such as chips, candy, and fatty foods. I started to hydrate even more sometimes even reaching a gallon of water a day. I underwent conditioning and finished the mile within 5:32 minutes. I started to increase carbohydrates and protein to produce more energy and muscle. Drinking milk, protein shakes, and other protein related foods continued to help improve my overall body as well. Me resting and recovering after intense sessions and practices are very significant in preventing injury. Hard and intense workouts are good if you are doing them correctly. If you continuously do intense workouts without proper rest, injury is bound to happen. This goes for seconds between reps during your workouts and a good eight hours of sleep. Avoiding running and walking after all of your practices and conditioning is beneficial as well.
As a result of all of this planning, exercising, and training, I was able to increase my vertical, speed, and agility. The most important thing is that I feel better and more healthy.
Below is the schedule of basketball practice, weights, conditioning, and games.
