What’s up bros !!! I just have a quick question. I am a basketball player that has to report to camp in November. The thing that I need to know is what program can I use to get me into tip top shape by then. I am in good shape now, but I couldn’t complete a full game at this point. Thank you for all your help.
I assume you are concerned about conditioning and not strength training. For the conditioning I would start with some 400m runs. Start with about 4 with 3 min rest between sets. I would do a full sprint, but would run at about 75-85% of max. Increase to 6-8 400m over the course of 2-3weeks. Then I would cut the distance to 200m and start sprinting. Maybe begin with 6-8 200m sprints with 90sec rest. Again do this for about 2 weeks. Then for the final month I would do 40-100m sprints with specific court drills like suicides, reverse suicides, etc. This should have you prepared for the camp. Don’t forget to include agility drills as well. Do the conditioning workout twice a week. Hope that helps.
I would disagree…at no point do you run 400 mts in a basketball game so why train like that??
better start with suicides and keep at them…also you can try somethin like waterburys GPP ASAP…
you need to be able to go all out for around 24 sec…recover and do it again and again…
you can try a 10 yd defensive slide shufle…rest 20 sec repeat etc…when you get to a certain number of sets start reducing rest time…
so you can alternate one day defensive slides…one day suicides…also practice backpedaling
DeFranco’s Westside for Skinny Bastards program and some good GPP or conditioning (i.e. short sprints) workouts.
Train for the sport. You don’t need to run long distances or be able to jog a 4-minute mile.
You need strength and explosive speed with the right amount of GPP.
I understand the view of the post regarding only performing court work. However, I do not think you are looking at all energy systems used in basketball. There is a lot of endurance needed to play a complete game. I also believe CT believes that 400m runs are beneficial for his hockey players and they never skate 400m in a game. Anyway, the 400m runs will also help to build some endurance and mental toughness.
Sprinting isn’t the only way to build a base of conditioning.
There are a variety of GPP exercises that can be done as well. Check out some of the following:
GPP ASAP by Chad Waterbury
Renegade Rope Work by John Davies
Sled Dragging by Dave Tate
Tabata Method by Dan
All of these things could be incorporated into a routine to build conditioning for basketball or any other sport.
Yes, 400m runs are great (and tough!), but he would need more than just that.
I was in incredible shape last summer following a Renegade conditioning program. I never sprinted more than 50 yards, and most of my GPP consisted of rope work, farmer’s walks and various bodyweight exercises as part of a GPP circuit (jumping jacks, shuffles, burpees, mountain climbers).
Although I never did any running or other long-distance or slow-tempo cardio, my conditioning was beyond anything it had ever been.
And when I ran a few miles for fun, I found it easy to do, and I had plenty of energy and never tired. When I went mountain biking or played flag football, volleyball or ultimate frisbee, I was unphased by the demands of the game.
I agree with Nate that GPP will help to increase his anaerobic endurance. I believe a study recently suggested (or confirmed) that increases in anaerobic endurance leads to increases in aerobic endurances. (That would explain the ease in which you ran long distances) However, there is two months or less before he reports to camp. In the program I suggested, he would build anaerobic and aerobic capacity (he would not only be doing 400m runs but also sprinting and courtwork). He would also be doing some GPP and SPP with the running and agility drills. In my opinion he needs to get more into SPP with camp coming soon. Hopefully, he has done a good bit of GPP leading up to this point.
[quote]climbon wrote:
I agree with Nate that GPP will help to increase his anaerobic endurance. I believe a study recently suggested (or confirmed) that increases in anaerobic endurance leads to increases in aerobic endurances. (That would explain the ease in which you ran long distances) However, there is two months or less before he reports to camp. In the program I suggested, he would build anaerobic and aerobic capacity (he would not only be doing 400m runs but also sprinting and courtwork). He would also be doing some GPP and SPP with the running and agility drills. In my opinion he needs to get more into SPP with camp coming soon. Hopefully, he has done a good bit of GPP leading up to this point.[/quote]
True.
If not 400m, what about 200m?
Nate
Not sure I understand your question exactly, but in my original post 200m runs are to be done after 2-3 weeks of 400m. Did I get it right? Do you have any experience in sprint training specifically? Thanks
My bad, you had addressed the 200m runs afterward.
I misread it!
A good rule to live by is: Build conditioning for your sport by playing your sport…this doesn’t only apply to basketball.
And I second the recommendation for the Defranco program…
best of luck
You could try CW’s osc program. I’ve done it before and it got me in shape.
I would agree that you need to do some sport-specific conditioning i.e. suicides, shuffle drills, and speed and explosive exercises since these would translate to basketball.
BUT
I also agree that 400meter sprints in the beginning of your program would help. It turns out that even in the most anaroebic exercises, a significant percentage of the aerobic system is used. Therefore, since basketball incorporates both systems, 400 m sprints would be helpful in addition to the other exercises above.
Tabata method rules!