Heres some information on myself
Age-16 years old
Height-6-6 closer to 6-7
Weight-215 lbs
Sport-Basketball power foward
Vert-22-24 inches standing
Squat-180-190 max i know this is weak
Bench-195 lbs
My frame is pretty skinny so i decided to do westside for skinny bastards, cause im really damm skinny.
Day 1
Upper Traning (Maximal Strength)
Warm-up.
A. Mid Grip Bench Press 10,8,6,5,3 Reps
B. Dumbbell Incline Bench Press 3 sets 10 reps
C.Dumbbell Row 4 sets 15,12,10,10 reps
D.Seated Power Cleans 3 sets 12 reps
E.Core
1. Turkish Get-up 2 sets 15 reps
2. Low Pulley Swiss Ball Crunches 3 sets 12 reps
Tuesday
Lower Body Strength Training (Limit Strength)
Warmup
Hip Flexor Stretch 2 sets 20-30 seconds each leg
Low Pogo Jumps 2 sets 30 seconds
High Pogo Jumps 2 sets 30 seconds
A. Snatch Grip Deadlifts 5 sets 10,8,6,5,5 reps
B.Bulgerian Split Squat 4 sets 12 reps
C.Glute Ham Raise Iso Hold 3 sets 6 iso holds per set
D. Calf Raises 4 sets 15 reps
E. Wrist Roller 3 sets 2 reps (1 rep=up and down)
Thursday
UpperBody (Repetition Day)
Warm-up
A. Pushups 4 sets max reps
B. Dips 4 sets max reps
C.Chin-Ups 4 sets max reps
D. Assisted Pull-ups 2 sets max reps
E. Dumbbell Shoulder Press 3 sets 12 reps
F. Hammer Curls 3 sets 10 reps
G. Core
1. Overhead Squat 4 sets 5 reps (light weight)
2. Russian Trunk Twist 3 sets 12 reps
Friday
LowerBody Recovery Day
Warm-up Hip Flexor Stretch 3 sets 15 seconds each leg
Low Pogo Jumps 2 sets 30 seconds
High Pogo Jumps 2 sets 30 seconds
A. Full sqaut 4 sets 5 reps
B. Reverse Hypers 3 sets 8 reps
C… Single Legged Calf Raises 4 sets 15 reps
Im in my offseason right now, i play tought full courts about 2 times a week and practice 4x a week.
Thanks in advance Joe