Hi,I’m 15 years old and I’m training to get stronger and more athletic for basketball.
I took Chad Waterbury’s Total Body Training program and modifies it a little bit.
Bench Press: 4 sets of 8
Rows: 4 sets of 8
Dumbell Curls: 3 sets of 8
Dips or skull crushers: 3 sets of 8
Full Squat: 4 sets of 12
Glute Ham Raises or Leg Curls: 4 sets of 8
Lunges: 3 sets of 8
Calf Rasies: 3 sets of 20
I’m doing this routine 3x a week.
Good luck A)not dying and B)not getting tired of the routine
I don’t think that’s a terrible routine. Remember that a 15-year old athlete has not developed his CNS to the point that an older athlete has and thus can tolerate more volume over the course of a week.
For the record I’m training some volleyball players (ages from 15 to 18) and there training is something like this:
Day 1
Push Press 4 x 6
Box Squat 4 x 6
Rows 3 x 12
Farmers Walks
Abs
Day 2
Pullups (or hangs or slow lowerings for the weaker ones)
Deadlifts 4 x 6
Dumbell Bench 3 x 12
Bulgarian Split Squats 3 x 10
Abs
And then a third day we’re in the gym doing skill training which involves a lot of jumping, etc.
In a few weeks the exercies are going to be changed and some rep ranges switched slightly, which is what I would advise the original poster to do.
I thought the whole point of “TBT” was to
[quote]BCpowder wrote:
I thought the whole point of “TBT” was to
It could be, I’ve never read that program so I wasn’t really commenting on his adoption of TBT. I could be way off base.
You’re right. I will switch the excercises around and I will do his perscribed rep schemes now that you mention it.
But I just wanted to make sure 8 excercises instead of 6(like in TBT) will be okay.
At your age and likely level of strength, some of these exercises are pretty much a waste of time. There is no point in doing accessory stuff like skull crushers and curls until you have built a strong foundation.
Stick to the basics: squat, bp, dl, row, lunges until you can dl (say) 300 or more (depending on your build), bench 200 and squat 270 atg. Even then the basics will still give you more bang for your buck.
[quote]Baller1950 wrote:
You’re right. I will switch the excercises around and I will do his perscribed rep schemes now that you mention it.
But I just wanted to make sure 8 excercises instead of 6(like in TBT) will be okay.[/quote]
why not give it a try without messing with it? Obviously your young and don’t have alot of training experiance so trying out some well written routines exactly as they are laid out will be agreat learning experiance.
Personally doing full body 3 times a week 8 exercises is to many for me. Stick to the basics and throw in some extra crap now and then. You don’t have to do everything every session
[quote]Baller1950 wrote:
Hi,I’m 15 years old and I’m training to get stronger and more athletic for basketball.
I took Chad Waterbury’s Total Body Training program and modifies it a little bit.
Bench Press: 4 sets of 8
Rows: 4 sets of 8
Dumbell Curls: 3 sets of 8
Dips or skull crushers: 3 sets of 8
Full Squat: 4 sets of 12
Glute Ham Raises or Leg Curls: 4 sets of 8
Lunges: 3 sets of 8
Calf Rasies: 3 sets of 20
I’m doing this routine 3x a week.
[/quote]
I would not bench 3 x during a week. Make it a flat bench, incline and a board/towel bench. Or bench 2x & just do some push ups for your third workout. Something along thos lines.
Also, squatting 3 x a week ( were talking back squat ) is not the best for a bball player or a BB either. Add in a dl, box squat & then a regular squat. Mix up you lunges as well. Front lunges, side lunges & some buligiarian ( sp?) lunges.
Record what your doing too! IF you don’t, you will not make gains. Good luck!