I am basketball player and I have been lifting weights for 4 years now.
I started with very little knowledge at the age of 16…I did 7 exercises on a 10*3 every monday, tuesday and wednesday.
It sounds crazy, but I made enormous gains. After 2 months I changed to 48 hours of rest. I also changed the excercices for nearly every workout. After 2 years of improving on all the little aspects I changed the program completely to 3*6 and again had a lot of gains. Due to basketball season I couldnt spend so much time on lifting and as a result of not changing anything I didnt increase in size but I did in strength.
I am now looking for a program that doesnt focus on size. But on speed, power and agility. The important factors for a basketball player when weight lifting.
I liked Chad Waterbury’s total body training.
, but as it’s focused on hypertrophy I think it is not suited for my needs, further on there is not enough leg work.
I also found Kings white men can jump impressive, but probably too much, as it cannot coexist with my ball practices.
If anyone could guide me to a program that focus on legs abdominals, to reach strength and agility I would be thankful.