Hey T-Nation whats up ?
Unfortunately after almost 9 years of pure basketball training, I just now realize that I definitely need to improve my strength/athletic training to be succesful. Yes, I'm European. All we do is a lot of technique and skill training in basketball. Strength Training wise I have to admid, you Americans are huge steps ahead of us and that's why I don't ask any of the trainers in my local gym. They simply suck.(aka bicep curls in the squat rack & muscle endurance circles on machines...)
To start off, I'm 18 years old,6'5 195 pounds and currently at 13,5 % body fat. All my lifts are weak as shit, and therefore I'm slow, can't jump etc.(tell me if you need more stats please).
Benchpress: max 155 pounds, 70 kilos
Squat: not flexible enough max maybe 200 pounds, 90 kilos
Deadlift: max 220 pounds, 100 kilos
Military Press with dumbbells: 40 pounds x 10
Chin Ups: 8 body weight
Pull Ups: 6 body weight
I'm looking for a workout program & tips helping me out to exploit my full potential. I purchased the amped warm up by joe defranco and jim smith and can't wait to get started with it. Workout wise I want to improve in all possible categories and need tips a routine for these:
1)Strength Training: weights, body weight, suspension training
4)Mobility training my calves, hamstrings, hips and shoulders are extremely tight.
6)Cardio - jogging or hill sprints ?
7)Foam rolling ? i've purchased a small foam roller only area that really hurts are my it bands
8)Activation exercises before working out
9)recovery stuff, I'm really sore after working out.
10) nutrition, but I think I can figure that out myself
Right now, I am thinking about starting westside for skinny bastards 3 and lift 4 days during the off season, but I'm not sure if it's a good fit for me.
so it would be:
Monday afternoon: Max effort upper body, evening basketball team practise
Tuesday: Dynamic effort lower body, shoot a little + ball handling
Wednesday: Rest,evening basketball team praticse
Thursday: Repetition Upper Body Day, shoot a little + ball handling
Friday, Max effort lower body day, team practise I'm not sure if I can play after lifting that hard ?
Saturday: rest maybe pick up games
Sunday: rest maybe pick up games
some more questions:
What do you guys do in between sets ?
How often should I stretch ? I need a full body routine kinda
When and how often should I do mobility training ?
Thanks & sorry for any language problems. Please ask if you don't understand anything, English is not my mother tongue.