I do 3 sets for 10 reps on all my excercises(I do chinups/pullups to failure)…I rest 2-3 minutes between sets.[/quote]
The 3x10 is out-dated. There are better ways to do things. I’d be happier if you avoided the failure, and decreased your rest by about a minute.
These will not make you a better player. Quit it, and save your energy.
It could be better. Not yet, but only because you’re young and new to training (I presume). With pleasure.
My suggested routine would look something like:
A. Pull-up 3x8 (depending on your max)
B. Free Squat 4x12
C1. Push-up 4x12
C2. Lunge 4x8
D. Plank 2x30 seconds
E. Side Plank 2x30 seconds
A1. DB Deadlift 3x12
A2. Flat DB Bench Press 3x12
B1. 1-Arm DB row 3x12
B2. DB Step-up 3x12
C. Standing Shoulder Press 3x12
D1. “Your Favorite Triceps Move” 3x12
D2. “Your Favorite Biceps Move” 3x12
A. Farmer’s Walk 3xabout 50 steps
B. “Random Exercise A” 3x8
C. “Random Exercise B” 3x8
D1. “Generic Ab Crunching Move” 3x12
D2. “Generic Ab Twisting Move” 3x12
I left some variation in those last 2 days, so you can still work what needs working, while having some fun. I’d have 1 day as strictly bodyweight stuff. At your age, that’s an overlooked, but important place to start.
A second day hits the weights fairly traditionally, nothing spectacular, but effective. The third day is pretty open. Farmer’s walks will train everything. If you can, I’d start light, and do them outside on grass, to specifically strengthen the ankles and lower leg. The other few slots there are for whatever exercises you were in the mood to do, that you didn’t get to do during the week.
A pair of important points to consider:
-Avoid muscle failure, in all sets. You should be physically able to crank out an extra 2 reps on any given set, but you won’t. That self-restraint and control will payoff on the court, and you’ll get stronger and faster, sooner.
- What is your nutrition like? How often are you eating? What are you eating?
- How often do you play basketball, and when is the season? Do you do any other “cardio”? (please say no, please say no, please say no)
Any questions, let me know. (wow, did I win the award for “longest post of the day” yet?)