T Nation

A off-season basketball question


I'm 14 and i want to start lifting for basketball (well i have been lifting, but lifting seriously). I saw that you gave that other basketball player really good advice so i wanted to ask you guys for advice.

My current cycle is this (I started it this week)

Squat 1 warm up set for 8 reps then 4 sets of 6.
Bulgarian Squat 2 sets of 8
Romanian Dead-lift 2 sets of 6
Ab work

Bench 1 warm up set for 8 reps then 3 sets for 8 reps
Barbell Row one warm up set for 8 reps then 3 sets of 8 reps
Dips 2 sets to failure
Chin ups 2 sets to failure

Snatch grip deadlift 1 warm up set for 8 reps then 4 sets of 6 reps.
Reverse lunge 2 sets of 8 reps
Romanian Deadlifts 2 sets of 6 reps
Ab Work

Dumbell Press 1 warm up set of 8 then 3 sets of 8
Dumbell Tricep extension 2 sets of 8
Dumbell Curl 2 sets of 8
Wrist curls 2 sets of 8

I do jumprope to warm up before the leg workouts. My stats are Bench press:135 Squat:200 Deadlift:210 My vertical jump is 23 inches. My Goals are to add 40 pounds to my bench press, and 80 on my squat and deadlift. Also I hope to add 6 inches to my vertical leap. Do you think i should do a pendulum cycle or do you think i should just try to get stronger?


here is my .02, eat a lot at least 6 times a day. Make sure you get plunty of protein and lots of clean calories and a lot of veggies. And sleep at least 8 hours a night and get a nap if possible during the day. And most importanly bring up your GPP, and work on your left hand (or right hand). As far as training goes it sounds like you need to increase your strengt right now and try to add some power snatchs on your squat days.

Good luck


cometb-ball, you don't happen to be a Carlisle Comet do you?


Thanks and nope I'm a Mason Comet.