I play both basketball and baseball and I need information on how to train for strength and speed. im 17 years old and weigh 147 lbs and have a 15% body fat. i want to trim that down to like 10% or around there, and build strength and speed not muscle mass. ive been training for a week now usually doing 3 sets of my exercises with 10 reps. ive done a little research and have seen that 3x10 is for hypertrophy. then i saw that 5x5 or so would be better suited for my goal. my goal is to improve athletic performance, not become a bodybuilder. thanks
check this site, it may be of some help
I would be less concerned with trying to attain certain numbers that you feel will make you a better athlete, and focus more on your ability to produce force. You are basically correct in not focusing too much on hypertrophy training, that will adapt accordingly. Focus more on increasing your ability to produce force. This along with speed enhancement will greatly further your efforts on the field.
just my opnion…
at 17-20 i was 140 playing basketball (at school/in some big leagues)… and looking back i wish i knew what i know now…
now with the added mass i am competing 100x better with D1/D2 (juco etc) players…
i dont know how tall you are but i am assuming somewhere near 6’ or 5’10ish? going down to 10% fat you will be like ~130’s
i would definitly not lean out at that weight… look at it in the longterm, add more mass, get into the 170’s, and later on you will be an incredibly different player.
strength and speed and no muscle mass at ~140 or ~130… most college point guards are 170-180
granted you might have some great skills, but added mass makes all the difference in the upper levels.
ok that was my opnion, be sure to discard it if you dont like it
peace