Day 1 - Saturday - Chest/Back
Bench Press(w) - 3x8
Incline Bench - 3x8
DB Incline Rows - 3x12
Lat Pulls - 3x10
Dips - 3x10
Ab Circuit
Day 2 - Monday - Legs
Squats(w) - 3x8
Sumo Deadlift - 3x8
Leg Curls - 3x12
RDL - 3x10
Ab Circuit
Day 3 - Wednesday - Power Day
Push Press(w) - 3x6
Power Cleans - 4x5
Straight Bar Curls - 3x8
CG Bench Press - 3x10
Ab Circuit
How does she look guys? I’m into my second week of it and it seems pretty decent.
take out wednesday completely, you don’t wanna lift during game week. saturday and monday is fine because it gives you time to rest, but think about it, are you really gonna want to lift after practice on wednesday, knowing that you have another practice the next day. i know i didn’t. and get rid of any isolation exercises you have, like curls and the incline bench. do only what you need to maintain strength. make one day your power clean day and the other your squat day. with those as your base exercises, add some back exercises with the squat and a couple upper body exercises with the power clean. don’t try to do too much.
Keep it basic brief, and to the point just a few select heavy moves and try and keep strenght during season put the rest of your energy into the game, and game prep you can get stronger in the off season
Phill
It looks like too much considering your in-season. I dont think its absolutely necessary to lift and practice during season. I doubt if it will benefit you at all in the games. I would recommend maybe hitting your big 3 exercises (bench, squat, rows) once every 10-14 days just so you dont lose as much. Doing it this way you will inevitably lose strength in your lifts, mostly as a result of not doing those specific lifts for a time period. It is doubtful that you would lose much, if any, muscle at all as you are still active with all of your muscles while practicing. Within a month after the season ends you could easily have 100% of your strength back.
so could somsone post an example? please
[quote]howie424 wrote:
so could somsone post an example? please[/quote]
Bench, OH press, DL, squat,Bent over row and chins. Do those six moves or a HEAVY variation of them each once a week and aim to get stronger or keep strength in them. If you can do that youll be golden come the end of the season when you have the time to eat and recover etc.
pick three of them and do them on two days or one each day or yada yada
Phill
ok so just basically split those 6 lifts up into 2 days and that should be good? what should i do for setsXreps?
[quote]howie424 wrote:
ok so just basically split those 6 lifts up into 2 days and that should be good? what should i do for setsXreps?[/quote]
yhea two days would work a push pull and legs. Id hit them hard and heavy aiming for not a lot of volume to create muscle damage but High intensity to aim to keep or get stronger and not effect your game. something like 6 sets of 3 after warm up or work up to a single or triple something like that. keep the total reps LOW but loads HIGH
Phill
day 1
Squats(w) 6x3
DL 6x3
day 1
Squats(w) 6x3
DL 6x3
cleans (w/ front squat) 6x3
day 1
cleans
pish press
day 2
squat
DL
day 3
bench
rows
which one looks better? any changes or adjustments to them?
i was told once i should do low sets and high reps…
they all suck LOL
No really I dont like any of them id try and NOT do the presses, legs, and pulls on the ame day. your trying to stimulate not annihilate a body part. Your looking to not get over worked and sore but give enough stimulus to maintain strenght and maybe gain a little.
id do like if it was 2 day one push one pull one leg each day etc or two days say a leg/push, push/pull, pull/leg etc
and dont get married to just 6x3 thats great but heck even going for a few singles HEAVY is great working up to them or just hitting multiple very heavy 95% + sets
Phill
Oh and theres no reason you couldnt have a recovery type day low load very high rep I just wouldnt in season do anything thats going to lead to a lot of tissue damage like hitting 4x8-10 really hard etc etc
Phill
How about a simple 2 day push/pull setup with an explosive exercise, leg exercise, and upper body exercise each day. Keep the volume fairly low and they intensity moderate to high. For example:
Day 1 - Pull
Snatch 3x3
Deadlift 4x3
Barbell Row 3x6
Day 2 - Push
Power Cleans 3x3
Squat 3x6
Bench 3x6
You could even alternate in different exercises from week to week. For example you could do that workout one week, then sub in a few different exercises the next week before going back to the original workout the following week. Like this:
Day 1 - Pull
DB Snatch - 3x3 each arm
RDL - 3x6
Pullups - 3x6
Day 2 - Push
Jump Squats 3x5
Front Squats 3x6
Incline Bench 3x6
Day 1 - Pull
Snatch 3x3
Deadlift 4x3
Barbell Row 3x6
Day 2 - Push
Power Cleans 3x3
Squat 3x6
Bench 3x6
yeah i suck at makin in-season programs…how does this one that k1t0r5 suggested look?
not to hijack the thread…but i am trying to figure out what to do for my upcoming college bball season, would you guys recommend a similar approach for an in-season bball program? or do you think i can use slightly more volume as practices/games are probably less physically demanding in terms of breaking down muscle tissue?