I don’t think I’ve ever followed a pre-made workout routine before and I’d really like not to start…however I’m pretty much open to any criticism if my routine sucks.
Sunday: Lower Body
Front Squats, 5x5
Step Ups, 3x10
Good Mornings, 3x10
Leg Press, 4x8
Calf Raises, 2x15
Monday: Upper Body
Bench Press, 8x3
Bent Over Row, 8x3
Military Press, 4x6
Wide Grip Pulldowns, 4x6
Chest Flyes, 3x8
Bicep Curls, 3x8
Tuesday: Sprints & Practice
HIIT - 30 minutes
40 yard sprints
Thursday: Full Body
Bench Press, 4x8
Back Squat, 20x1
Bent Over Rows, 4x8
Power Cleans, 6x4
Friday: Sprints & Practice
HIIT - 30 minutes
40 yard sprints
Off or Long Distance Running
I think its pretty basic but that’s kind of what I was going for. And by the way its a rec league, nothing serious.
Stats (probably should of put this first)
24 years old, 6’2", 275lbs
Instead of long distance running on your off day, just do some walking for recovery. As for your programming, I think you have to many movements on given days.
For example, on sunday, you don’t need the leg press. Try and think about CNS stress, so put at least one low CNS stress day between each high day. If you have Practice on Tuesday and Friday, those are probably going to be pretty intense practices (not sure on this, since it is a rec league), so I would try and lift on those days.
So perhaps you do legs on Tuesday before or after practice, then do the full body on Friday, with reduced volume of course (ie only use the most bang for your buck movements.)
Then you can do your upper body day on Sunday, or something like that. Again, try and only use the most economical movements. So in your whole body day, instead of doing deadlifts and power cleans, drop the deads and move the power cleans up front.
In between workout days, you could do some tempo runs and walking, which is anywhere from a fast jog to 75% of your best time for a given distance. So perhaps stay on the low end of this and just fast jog 100 meters, then walk 100 meters, repeat. Do between 1000 and 2000 meters. Then on one “off day” just walk. Walk a couple of miles for recovery.
It also looks like you may not have the best conditioning. I am just making a generalization, as you are 6’2" and 275 pounds. If you are in good condition, I apologize. If not, I would work into this plan.
Like for your lifting days, just do two movements or so after practice and tempo run 1000 meters one day a week. Then add another day of tempo runs. Then add the walking, etc. Don’t throw too much at yourself all at once.
Ok yeah, my conditioning is horrible.
Hence the 3 days of running…I really want to fix that, but I have no clue the best approach.
And I didn’t want to do Legs the day before games because I tend to be sore and somewhat stiff, that’s why I had legs on Sunday, as far away from gameday as possible.
Another thing I should have pointed out, practice, is mostly just shooting…maybe once a week we do some 4 on 4 but even that’s in the half court.
My goals, while I’d love to say they’re mostly Basketball related, they’re not. (which makes this thread pretty retarded since I started it) Guess I didn’t think that out.
Increase my endurance.
Maintain/Increase if possilbe strength.
At the end of the day those 3 things “should” make me a better player.
Thanks for the advice/criticism…I now a much better idea of what I need to be doing.
A) Cut back.