10/22/2025 – Workout of the Day (Athletic Performance/Power)

Hello, I’m Adam Kemp, a professional basketball player, fitness expert, and nutrition educator.

Today’s Workout of the Day was intentionally shorter and more explosive because I knew we had a long basketball practice coming up later in the day.

I wanted to move powerfully and activate my lower body without adding too much fatigue before team training.

This workout focused on regaining my jumping ability and reintroducing reactive plyometric work while continuing to protect my knees and lower-body joints for the long season ahead.

As I’m still building back full athletic capacity after my extended recovery and 16-month break from professional basketball, every session like this helps refine my movement patterns, explosiveness, and joint stability.

I’ve learned that progress doesn’t always come from long, exhausting workouts; sometimes it’s about being strategic, efficient, and consistent, especially during the in-season grind.

Verse of the Day:

Psalm 34:18 (KJV)

“The LORD is nigh unto them that are of a broken heart; and saveth such as be of a contrite spirit.”

Psalm 34:18 reminds me of the nearness and compassion of God during seasons of rebuilding.

Even when the body feels broken or the spirit weary, the Lord restores strength to those who come to Him with humility and faith.

Training through recovery has taught me that healing is not just physical, it’s also spiritual.

This verse reminds me that setbacks are never the end of the story; they’re opportunities for deeper growth and connection with God’s grace.

Today’s workout embodied that mindset: moving forward with gratitude, resilience, and faith, trusting that every rep, no matter how small, has a purpose.

Workout of the Day (10/22/2025)

This short, explosive session emphasized power development, coordination, and joint resilience.

The goal was to stimulate fast-twitch muscle activation without excessive fatigue, making it a perfect pre-practice session for maintaining athletic readiness while keeping the body fresh.

Each exercise was chosen to improve vertical jump power, refine landing mechanics, and protect knee health, ensuring that the foundation for explosive movement is rebuilt safely and effectively.

Warm-Up

Before performing any plyometric or explosive movements, a proper warm-up is essential for priming the nervous system and reducing injury risk.

Today’s Warm-Up Included:

• Dynamic Stretching (10 Minutes): Hip openers, adductor rock backs, hamstring stretches, and ankle mobility drills.
• Activation Work: Mini band glute walks, calf raises, and pogo hops to fire up stabilizers and prepare for jumping.

If you want to see how I prepare before explosive workouts, check out my mobility and activation videos on YouTube.

Main Exercises

Even though this was a shorter session, it served its purpose perfectly, waking up my nervous system, sharpening coordination, and keeping my legs springy for practice.

As I continue rebuilding my jumping ability and overall athleticism, days like this remind me that consistency and intentionality matter more than volume.

Psalm 34:18 reminds me that God stays close during the hardest parts of any journey. Whether it’s recovering from injury, facing doubt, or pushing through fatigue, His presence provides strength that training alone cannot.

Every rep today was a step toward becoming not only a stronger athlete but also a more faithful and grateful person.

1A) Barbell Hang Clean (5×3)

Benefits:
Hang cleans are one of my cornerstone exercises for rebuilding explosive power. They train coordination between the hips, knees, and ankles, developing the ability to generate force quickly, which is exactly what’s needed for improving vertical jump performance.

Safety Tips:

• Start light and focus on bar speed and clean technique.
• Keep your back flat and core tight throughout the lift.
• Drive the bar upward using hip extension, not the arms.

Progression/Regression:

• Progression: Add load gradually each set if technique remains solid.
• Regression: Perform dumbbell hang cleans or high pulls.

1B) Box Jumps / Depth Drops (5×2)

Benefits:
This pairing develops both concentric and eccentric power — jumping high (box jumps) and landing softly (depth drops). It builds reactive strength and teaches your body to produce and absorb force efficiently, key for maintaining knee integrity and jumping safely.

Safety Tips:

• Land softly with knees slightly bent to reduce impact stress.
• Step down between reps to minimize joint strain.
• Focus on controlled, quiet landings for proper mechanics.

Progression/Regression:

• Progression: Increase box height or perform single-leg landings.
• Regression: Perform squat jumps or step-down landings.

1C) Single-Leg Low Hurdle Hops (5×5 Each Leg)

Benefits:
Single-leg hops improve unilateral power, balance, and proprioception — all crucial for knee health and athletic performance. They strengthen stabilizing muscles around the ankle, knee, and hip while enhancing coordination for dynamic on-court movements.

Safety Tips:

• Focus on quick, light contacts with the ground.
• Keep your chest tall and core engaged for balance.
• Land quietly to reinforce proper force absorption.

Progression/Regression:

• Progression: Increase hurdle height or add an extra hop per set.
• Regression: Perform stationary single-leg hops or reduce reps.