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Power for Basketball Workout - Thoughts?

Hi TMUSCLE Speed/Power/Strength Experts,

I have devised a new workout program for 2010. The aim is developing 1. Power 2. Max Strength and 3. Muscular Size for Basketball. Feedback on the program including frequency, over/under training, other would be greatly appreciated.

A little training background: Have had 15 months off from any real regular sports or training. Wanting to get back into social basketball, and be as fast, powerful and jump high as possible. Will only be playing 1 game a week, with 1 basketball training session a week.

Note: sp = speed. ms= max strength. si = size.

Exercise Sets x Reps*
Barbell Squat 2x4sp, 2x3ms
Pull Ups 2x3ms, 2x10si
1 Leg Dumbell Squat 2x3sp, 2x5ms
Seated Row 2x4ms, 2x6si
Single Leg Calf Raise 2x3sp, 2x4ms
Core Circuit

Day 2 - Lower Body Pull & Upper Body Push
Rack Pull 2x3sp, 2x3ms
Dumbell Incline Bench Press 2x3ms, 2x8si
Plyometric Pushups 2x4sp
Dumbell Romanian Deadlift 2x4sp, 2x5ms
Dips 2x3ms, 2x8si
1 Leg Back Extension 2x3sp, 2x5ms
Core circuit

Day 3 - ‘Partial Olympic’ & Shoulders
High Pull 4x2p
Push Press 3x4sp
Barbell Military Press 3x6ms
Core Circuit

I’d like to add some drop squats in there, but that might have to be for another training stage.

Thanks,

Andrew

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]WhiteFlash wrote:
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?

If you want to play basketball just spend your time working on your skills. that will make a bigger difference then what you do in the weightroom, for you , at this point. Hit the weights, I’m not saying not to, but a program aimed specifically for “basketball” would be a waste. If you want to do anything special for conditioning, push a prowler.

[quote]andrewr wrote:

[quote]WhiteFlash wrote:
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.

I agree with Whiteflash…a program like WS4SB would work much better then what you laid out. With a vertical jump of only 24 inches you are lacking explosiveness and your maximal strength is limiting your explosive potential. Defracno’s WS4SB template would let you train both without overdoing it.

You’ve got to find a way to get some rest too. Becoming a better basketball player while getting stronger takes lots of work and will tap your ability to recover more so the lifting or hoops alone. I’d suggest dropping your volume every 3rd workout to help stay fresh.

And be careful about plyometrics. You are already getting lots of plyometric activity if your are playing games. Too many ground contacts and you are asking for trouble; I speak from experience. If you decide to do them, get strong first. The higher your max strength, the higher your explosive potential.

Why no deadlifts? Being tall is going to make squatting tough and deadlifts work great for building the posterior chain you need for hoops. If I were 6’6 thats what I’d focus on.

Thanks heaps for the advice WhiteFlash and BobcatLifter. Really looking forward to signing up with the gym again and jumping into the WS4SB.

So I don’t seem like a complete Peja Stojakovic (with a bad back vertical), my no step vert sat at 31 inches after I had been playing basketball for a few months - 24 Inches is my guess after being almost sedentary for 15 months! Oh and I loved beating the guards in up and back sprints at training. Straight up and down speed is not a problem, lateral speed is another matter - would really love to improve upon this.

Regarding the deadlifts; my mistake, by rack pull - I meant deadlift from a low rack bar. I find my back can round a bit when pulling from the floor.

Strangely enough I really enjoyed Squatting at 120kg for reps on the bar - It might be a different story at 220kg.

Whiteflash you seem to be pretty informed on the subject how would you train you basketball direction change change quickness ?

[quote]andrewr wrote:
Thanks heaps for the advice WhiteFlash and BobcatLifter. Really looking forward to signing up with the gym again and jumping into the WS4SB.

So I don’t seem like a complete Peja Stojakovic (with a bad back vertical), my no step vert sat at 31 inches after I had been playing basketball for a few months - 24 Inches is my guess after being almost sedentary for 15 months! Oh and I loved beating the guards in up and back sprints at training. Straight up and down speed is not a problem, lateral speed is another matter - would really love to improve upon this.

Regarding the deadlifts; my mistake, by rack pull - I meant deadlift from a low rack bar. I find my back can round a bit when pulling from the floor.

Strangely enough I really enjoyed Squatting at 120kg for reps on the bar - It might be a different story at 220kg.[/quote]

OU already touched on this, but I’d say NO plyos at all. If you’re planning on doing them, scrap the idea. With your court work and lifting, you’ll be getting all the plyo type work you’ll need. I also like OU’s take on scaling back, but not sure it needs to be every 3rd week. Be your own judge. I feel people can push much harder than they think or want to. Good luck man.

[quote]blunt wrote:
Whiteflash you seem to be pretty informed on the subject how would you train you basketball direction change change quickness ?[/quote]

The word ‘change’ was repeated twice, but I think I get what you’re asking. I’d focus on line hops, in-and-outs, horses, and jumping rope. You can also have someone “mirror” you and for 20 seconds you’re basically trying to stay eye to eye as they try and shake you. Ya’ll can have a rope or something connect ya’ll to help, but it’s not necessary. Increase time as needed. Hope that helps.

EDIT: I want to add how important I feel jumping rope is for someone in a “quick footed” game. In all sports speed kills, but I’d argue quickness is at least as important in basketball if not more, and jumping rope is about the best thing you can do. It develops rhythym, timing, flow throughout the body and keeps you light on your feet.

[quote]WhiteFlash wrote:
EDIT: I want to add how important I feel jumping rope is for someone in a “quick footed” game. In all sports speed kills, but I’d argue quickness is at least as important in basketball if not more, and jumping rope is about the best thing you can do. It develops rhythym, timing, flow throughout the body and keeps you light on your feet.[/quote]

WhiteFlash,

What kind of volume and frequency would you recommend for jumping rope? Do you think its possible to get too much? I play ball Sunday/Monday, after which my knees are usually pretty shot, then I do lower body on Wed. following 5/3/1. Lately I feel like I’ve been really slow and unexplosive despite playing twice a week, maybe adding in some rope work could be the answer for me.

[quote]dirtebird wrote:

[quote]WhiteFlash wrote:
EDIT: I want to add how important I feel jumping rope is for someone in a “quick footed” game. In all sports speed kills, but I’d argue quickness is at least as important in basketball if not more, and jumping rope is about the best thing you can do. It develops rhythym, timing, flow throughout the body and keeps you light on your feet.[/quote]

WhiteFlash,

What kind of volume and frequency would you recommend for jumping rope? Do you think its possible to get too much? I play ball Sunday/Monday, after which my knees are usually pretty shot, then I do lower body on Wed. following 5/3/1. Lately I feel like I’ve been really slow and unexplosive despite playing twice a week, maybe adding in some rope work could be the answer for me.[/quote]

First, I used to love Spawn. With that out of the way, are you feeling less explosive than normal or do you always feel like that? If it’s more than normal you might be burning your candle at both ends. I’d recommend taking a week or so off and focusing on strectching and grub. My affinity for jumping rope is new found man. As a youngster I never did shit outside of playing, it just came natural. But, now that I’m getting back into things [and getting older] I’ve been starting my lifting with the rope and after a few weeks I feel lighter on my feet and more responsive. If you haven’t done it in awhile I’d suggest a few sets of 100 revolutions and to build from there. Gradually build your way up to rounds. Also, mix it up a bit. Fast, slower, pogo [stiff knees], running, one-legged, jumping high,etc… All of these seem to really help. Hope that helped bro.

EDIT: I also feel like the rope is one of the best things you can do to get your wind up. If all one had was a barbell, some weights, bumper plates and access to a track they could turn into a fucking beast. Just my opinion.

[quote]WhiteFlash wrote:

[quote]dirtebird wrote:

[quote]WhiteFlash wrote:
EDIT: I want to add how important I feel jumping rope is for someone in a “quick footed” game. In all sports speed kills, but I’d argue quickness is at least as important in basketball if not more, and jumping rope is about the best thing you can do. It develops rhythym, timing, flow throughout the body and keeps you light on your feet.[/quote]

WhiteFlash,

What kind of volume and frequency would you recommend for jumping rope? Do you think its possible to get too much? I play ball Sunday/Monday, after which my knees are usually pretty shot, then I do lower body on Wed. following 5/3/1. Lately I feel like I’ve been really slow and unexplosive despite playing twice a week, maybe adding in some rope work could be the answer for me.[/quote]

First, I used to love Spawn. With that out of the way, are you feeling less explosive than normal or do you always feel like that? If it’s more than normal you might be burning your candle at both ends. I’d recommend taking a week or so off and focusing on strectching and grub. My affinity for jumping rope is new found man. As a youngster I never did shit outside of playing, it just came natural. But, now that I’m getting back into things [and getting older] I’ve been starting my lifting with the rope and after a few weeks I feel lighter on my feet and more responsive. If you haven’t done it in awhile I’d suggest a few sets of 100 revolutions and to build from there. Gradually build your way up to rounds. Also, mix it up a bit. Fast, slower, pogo [stiff knees], running, one-legged, jumping high,etc… All of these seem to really help. Hope that helped bro.

EDIT: I also feel like the rope is one of the best things you can do to get your wind up. If all one had was a barbell, some weights, bumper plates and access to a track they could turn into a fucking beast. Just my opinion.[/quote]

I’m definitely slower than normal. Just a month or two ago guys were commenting how I seemed like I was jumping higher. My deload week is next week, so i’ll back off on everything and focus on recovery and see what happens.

I’m going to implement jumping rope into my warmups right away. Thanks for the advice.

[quote]dirtebird wrote:

[quote]WhiteFlash wrote:

[quote]dirtebird wrote:

[quote]WhiteFlash wrote:
EDIT: I want to add how important I feel jumping rope is for someone in a “quick footed” game. In all sports speed kills, but I’d argue quickness is at least as important in basketball if not more, and jumping rope is about the best thing you can do. It develops rhythym, timing, flow throughout the body and keeps you light on your feet.[/quote]

WhiteFlash,

What kind of volume and frequency would you recommend for jumping rope? Do you think its possible to get too much? I play ball Sunday/Monday, after which my knees are usually pretty shot, then I do lower body on Wed. following 5/3/1. Lately I feel like I’ve been really slow and unexplosive despite playing twice a week, maybe adding in some rope work could be the answer for me.[/quote]

First, I used to love Spawn. With that out of the way, are you feeling less explosive than normal or do you always feel like that? If it’s more than normal you might be burning your candle at both ends. I’d recommend taking a week or so off and focusing on strectching and grub. My affinity for jumping rope is new found man. As a youngster I never did shit outside of playing, it just came natural. But, now that I’m getting back into things [and getting older] I’ve been starting my lifting with the rope and after a few weeks I feel lighter on my feet and more responsive. If you haven’t done it in awhile I’d suggest a few sets of 100 revolutions and to build from there. Gradually build your way up to rounds. Also, mix it up a bit. Fast, slower, pogo [stiff knees], running, one-legged, jumping high,etc… All of these seem to really help. Hope that helped bro.

EDIT: I also feel like the rope is one of the best things you can do to get your wind up. If all one had was a barbell, some weights, bumper plates and access to a track they could turn into a fucking beast. Just my opinion.[/quote]

I’m definitely slower than normal. Just a month or two ago guys were commenting how I seemed like I was jumping higher. My deload week is next week, so i’ll back off on everything and focus on recovery and see what happens.

I’m going to implement jumping rope into my warmups right away. Thanks for the advice.

[/quote]

You’re probably just burned out then man. I wouldn’t sweat it too much. Just take your break and make sure you’re eating like a horse and stretching and you’ll be fine. Maybe put some shots up or do some dribbling, but nothing too taxing. If you’re anything like me and every court you know is gonna be busy, then just stay your ass home, you’ll end up playing for 5 hours, haha. No worries bro, hope it helped.