3 Upper, 2 Lower Days

Bigger Stronger Leaner Powerlifting & Strength Sports
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[quote]Baller1950 wrote:
I have to get in shape for basketball. I need to lower my bodyfat and increase my endurance by doing HIIT and stuff. But I also want to get faster, so I do agility and quickness drills.

But at the same time I also want to get a stronger upperbody to increase my shooting range.

And I want to increase my vert so I do the plyometrics and lowerbody weightlifting.

And I have to increase my skill’s in basketball so I have to do skill training.[/quote]

I have to I have to I have to…do you hear yourself?

Stop thinking like that. It takes a perfectly fine tuned program and years of experience to improve all those things, and even then they won’t happen together in the same training cycle.

Enthusiasm’s good and all, but NO.

Ok, look, drop the plyo, drop an upper body day, and keep energy systems work and skill work. And 2 complete days off. You’ll get plenty of carryover to your sport simply by practicing skills.

Look, you can always add more if you find you’re recovering fine and IMPROVING your numbers.

The risks of overtraining far outweigh the risks of undertraining.

Undertrain: Not make progress as fast as otherwise possible, uh…that’s about it.

Overtrain: injure yourself, create bad recruitment patterns to survive the insane work load, depress testosterone, inhibit your ability to sleep well, inhibit your focus, inhibit your appetite, make you jittery, keep you from growing, lose mass, lose strength, lose motor coordination…I could go on.

Just cut back. After 3 weeks, if you feel really good and not worn down, add 1 THING. Reevaluate in 3 weeks.

OR, and this is my recommendation, get Cressey’s book. Take advice from a national coach. Uh, yeah.

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[quote]Eric Cressey wrote:
For the love of God, every time I see one of your posts I cringe in horror and grab my testicles because of how beaten-down your endocrine system must be.

I wrote my manual for athletes like you.

Get a PLAN - not a program.[/quote]

Ouch Eric! :slight_smile: Man, he’s only 15. At least he’s reading good stuff. He’s light years ahead of where I was at 15. Now, if he would just LISTEN and LEARN…

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[quote]Baller1950 wrote:
I have to get in shape for basketball. I need to lower my bodyfat and increase my endurance by doing HIIT and stuff. But I also want to get faster, so I do agility and quickness drills.

But at the same time I also want to get a stronger upperbody to increase my shooting range.

And I want to increase my vert so I do the plyometrics and lowerbody weightlifting.

And I have to increase my skill’s in basketball so I have to do skill training.[/quote]

You have succeeded in creating what is known as the Shotgun Effect. You tried to jam too many things into one tube, resulting in something that won’t shoot very far or accurate. Listen to Eric Cressey he trains the UConn basketball team and knows more about the training of basketball players than you or any coach in your school does.

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I’ve decided to get rid of the bodyweight excercises on Thursday because I doubt they will do any good.

And I wont run up hills on the day I lift. I will only run up hills one day, and that is Thursday.

And I’m thinking of getting rid of the 2 mile run on Sunday and just taking the whole day off.

25

[quote]Baller1950 wrote:
I have to get in shape for basketball. I need to lower my bodyfat and increase my endurance by doing HIIT and stuff. But I also want to get faster, so I do agility and quickness drills.

But at the same time I also want to get a stronger upperbody to increase my shooting range.

And I want to increase my vert so I do the plyometrics and lowerbody weightlifting.

And I have to increase my skill’s in basketball so I have to do skill training.[/quote]

What you have to do is stop trying to ride eight horses with one ass.

Think about elite 100m sprinters; how do they improve?

I’ll give you a hint: they don’t run 100m sprints ALL the time. In fact, they pretty much only run them when competition time rolls around.

Right now, you’re prepping for the entire game when you’re not even prepared for the tipoff.

I’m headed down to UCONN to work with all six of our big-time recruits on Monday. To be honest, in terms of resistance training status, most of these guys aren’t much different than you. None of them are going to be doing even close to what you’re doing, though.

26

[quote]Eric Cressey wrote:
I’m headed down to UCONN to work with all six of our big-time recruits on Monday. To be honest, in terms of resistance training status, most of these guys aren’t much different than you. None of them are going to be doing even close to what you’re doing, though.

www.EricCressey.com[/quote]

Can you please elaborate more on that?

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http://www.edb.utexas.edu/ssn/CCA%20Papers/basketball_projects.htm