Honestly I don’t like what you’re doing at all. How long are you willing to devote and how much time a day do you have to train? Is your weightroom near a court? How are you eating? What are your current stats, be it in the weightroom, athletically and on the scale? How much training experience do you have? There’s a lot of questions to answer man.[/quote]
Okay, a little more background is required:
Have not done any regular exercise for the last 15 months (Work all day - study all night). Studies are finished now so it’s time to get back into it.
I’m 6’7" - 215lbs - Approx 10 percent bodyfat. Wingspan unfortunately is only 6’6".
Untrained 2 leg leap is 24". 1 foot is a few inches higher. Have naturally strong and muscular lower body. Vertical Leap off a 24" box is a few inches lower than from ground.
Untrained max bench press is approx 150lbs. Untrained max leg press is approx 500lbs.
Training history - Inconsistent - Have done weights for about 3 months on, 9 months off over the last 10 years with a few years off here and there.
I work 9-5 Mon-Fri, and will play 1 game per week with one basketball training sesssion per week (Skills work done on other days). So 3 days a week is the max I want to spend in the weights room. I will trhough in a sprinting day also. After a few months of training I do plan on implementing some plyometrics.
WhiteFlash, what don’t you like about the program and what would you recommend?[/quote]
Don’t like the program 'cause there seems to be no rhyme or reason behind it. It’s just some seemingly random moves thrown together. Don’t take offense to this, but you’re weak and unexplosive. Improving your max strength and just playing/runninng and jumping pretty often would make a huge difference. I like squats to parallel and their variations as ME moves, but you’re tall so they may be out of the question. If so, use all variants of the dead as a lower body indicator exercise.
Honestly man, I’d suggest using the ws4sb template. An upper/lower split with an upper ME&RE day, and a lower ME&DE day. It’s been working well for me. Also, I get nothing out of super high reps and keep my assistance stuff on ME days in the 3-4 set for 6-10 rep range, and my RE stuff the same with maybe one back off 15-20 rep set. Tossing that out there as an idea and nothing more. What’s your court work look like, and how often can you do that? If you can, I’d get some shots up and work some drills for an hour or so before the weightroom, and have seperate days where you focus on strictly court work. Your DE leg day could [probably should] be agility and speed work on the court with more basketball specific work thrown in. So you could set it up like Mon-ME upper, Tue-court work, Wed-ME lower, Thurs-RE upper, Fri-Court,Sat-DE lower, Sun-rest.
Again, this is just an idea but if you’re really focusing on becoming a better ball player [not a weightlifter] then basketball specific work takes precedence. The more you have a ball in your hands, the better. Also, court work should targeting weaknesses, be it ballhandling, pull-ups off the bounce, off hand, etc… These are all just ideas man, but if you bust your ass on the court, in the gym and in the kitchen there’s is no reason you won’t be a bigger, stronger, faster and better conditioned basketball player in a few months.