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new basketball workout

Discussion in 'Weight Training/Bulking' started by Indianchap, Jun 14, 2005.

  1. Indianchap

    Indianchap Well-Known Member

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    Anyone think this would overtrain me? Looking to increase my explosion and speed/vertical :jumping: :

    Monday: Back/Bis/Forearms
    Tuesday: Off :p
    Wednesday: Lower Body
    Thursday:Chest/Tris/Shoulders
    Friday:Basketball 1-2 hours
    Saturday: Basketball 1-2 hours
    Sunday: Basketball 1-2 hours

    Back/Bis/Forearms workout:
    Chinups 3x 8-12
    Lat Pulldown 3 x 8-12
    One Arm DB Row 3 x 8-12
    BB curl: 3 x 8-12
    Preacher curl: 3 x 8-12

    Lower Body:
    1) Squat 5 x 3-8 reps
    2) Paused Jump Squat 6 x 5-10 reps
    3) Maximum Vertical Jumps 6 x 3 reps

    Chest/Tris/Shoulders:
    DB Chest Press 3 x 8-12
    DB Shoulder Press 3 x 8-12
    Dips 3 x AMAP
    Close grip or incline press (not sure which yet) 3 x 8-12
    Tri Extension 2 x 8-12
    Rear Delts 2 x 8-12

    Any comments/opinions?
     
  2. kmfisher

    kmfisher Well-Known Member

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    That's not going to help with explosiveness too much. Not enough explosive movements or exercises.

    Try the workouts from Colgate University. They have a good strength coach, and their programs are completely outlined for off-season, on-season, starting out, etc. Click workouts, and then Men's Basketball to get to them.

    They will help you much more than anything you can design yourself.
     
  3. Shastaniel

    Shastaniel Well-Known Member

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    Try Westside For Skinny Bastards (http://www.defrancostraining.com/articles/archive/articles_westside.htm).

    Joe DeFranco, owner of the site, is a well-known athlete trainer. He associates himself with many professional athletes, notably some big time NFL players. He's the real deal. While his WS4SB program will work for anyone regardless of goals (strength, bodybuilding, diet/bulk, etc.), a lot of the focus is on strength and explosiveness if you design the program that way. Check out the entire site; there's a plethora of information regarding it and the science behind the sucess. Good luck.
     
  4. Indianchap

    Indianchap Well-Known Member

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    wow! what a great resource!! thanks a ton...im going to start that skinny bastards workout tomorrow and get back with results in a few months!!
     
  5. hocus-phocus

    hocus-phocus Well-Known Member

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    i used to play basketball and practice with a weight vest on...and the results were amazing...once you use it for a while, and then play in shorts and a tank top...i felt light as a feather and super fast...

    might wanna try that...
     
  6. believe

    believe Well-Known Member

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    The link doesn't seem to work... :d_frown:
     
  7. believe

    believe Well-Known Member

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    forget about it i found the site.
     
  8. Indianchap

    Indianchap Well-Known Member

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    two weeks in...

    well im two weeks into the difranco skinny bastards program. So far, I have gone through two each of the upper body sessions and none of the lower body (my first is tomorrow, i missed my initial one becasue i bruised my quad).

    Here is my schedule so far:
    Monday: Legs (Max-effort)
    Tuesday: Off (some light cardio)
    Wednesday: Upper body (max effort)
    Thursday: ??
    Friday: ??
    Saturday: Upper body (repetition)
    Sunday: ??

    I figure i should take one of the three unknown days off...maybe sunday...but any suggestions for what kind of work i should do on the other two empty days? Again, I am trying to increase speed and vertical but overall strength gains are more important in the big picture.

    So an extra leg day? Sprint training? Plyos? :D
     

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