Very new to the board. Frequented the old style t-nation but just joined the forum. Liked what I saw.
Well here go the stats: I’m 18, 6’4-5", 205#, Vertical: 34", Position: 4-5 spot, get shin splints quite easily.
I have been lifting for a good three years. Well rounded of course, never specific for basketball. I include cleans, squats, straight-deads, chest, back, shoulders, abs, calves…
I have tried to find a good, solid workout for a basketball player with no avail. I would like to add mass on while becoming quicker in jump and speed. I probably run a 4.8 40.
Any help is VERY much appreciated.
Thanks
ADE
(my name is misleading, I used to play football mainly but found out I’m much better at the roundball.)
No, Joe DeFranco’s “westside work-outs for skinny bastard” will not be good for you. Although Christian’s pendulum article for athletes would be better.
check out t-nation.com isuue 306
dirt tricks for higher vertical jumps.
For those shin splints I would either get a dard, use a low pulley put your foot through it. Use a towel and scrunch it towards you with your toes you can even put some weights on the towel.
I would probably get into doing some GPP/SPP put this in to the serch engine to find out what I am talking about.
I am sure you have done burpees try doing them while you hold onto to 40lb d.bells
ADE,
I’m preparing for my first professional basketball season overseas, and I have been following a 5 tier training program, except I am training every third day instead of Monday, Wednesday, Friday like most tier programs. Because I am playing pick-up games three or four days a week, I feel this extra day between sessions really helps me recover better. I think I have noticed the greatest improvements in athleticism since using a tier program versus any other system I have used.
[quote]gladiator wrote:
ADE,
I’m preparing for my first professional basketball season overseas, and I have been following a 5 tier training program, except I am training every third day instead of Monday, Wednesday, Friday like most tier programs. Because I am playing pick-up games three or four days a week, I feel this extra day between sessions really helps me recover better. I think I have noticed the greatest improvements in athleticism since using a tier program versus any other system I have used. [/quote]
I would have to disagree with the statement that Westside for Skinny Bastards would not be suitable. A conjugated approach would fit the bill nicely. I would use focus on snatch deadlifts,step ups, power snatches, lunges and box squats on ME days and Incline press and it’s variations as your stand by for ME upper body days as they will transfer highly to improving your vertical jump. If you would like more details, let me know.
[quote]Robert Monti wrote:
I would have to disagree with the statement that Westside for Skinny Bastards would not be suitable. A conjugated approach would fit the bill nicely. I would use focus on snatch deadlifts,step ups, power snatches, lunges and box squats on ME days and Incline press and it’s variations as your stand by for ME upper body days as they will transfer highly to improving your vertical jump. If you would like more details, let me know.
Rob Monti
CSCS
Certified Olympic Club Coach[/quote]
I would have to disagree with your statement and agree with the use of Pendulum training which is a form of the conjugate system. My reasoning behind my last statement is that at his age which is 18 he would do better continuing to build his foundation by using a strength and hypertrophy pendulum. He should wait to use advanced methods until there needed not when adaptation to any training stimulus is possible. In other words save the advanced methods for when there need, the Westside approach is to advanced for a 18 years old kid.
Check out this previous thread for a debate between me and another coach the name of the thread is below, it deals with the above topic.
Help with Offseason Football Training
I am currently doing the following routine. Speed is my focus during this micro-cycle so it is the first exercise of the day.
Day 1
Hang Clean 8x2@50% 1 rep max
ME Squat 3 rep max(week 1),1 rep max(week 2)
Incline Bench Press 4x8-15
Shrug Pull 3x3-6
Lunges 3x5-8 each leg
Day2
DE Squat 8x2@50% 1 rep max
ME Bench Press 3 rep max(week1),1rep max(week 2)
Hang Snatch 4x3-6
Bulgarian Split Squat 3x5-8 each leg
Dumbell Shoulder Press 3x8-15
Day 3
DE Bench Press 8x3@50% 1 rep max
Power Jerk 3 rep max
Front Squat 4x8-15
Seated Rows 3x8-15
Altitude Drops 3x5-8
I begin each session with a dynamic warmup that includes a light agility drill (such as the dot drill or the agility ladder), dynamic flexibility, and hip mobility.
I usually end each session with a posterior chain exercise(usually 2-3 sets of 10) and abs.
I also will come in on an off day to do some pullups and some arm exercises to avoid any imbalances. Nothing major or taxing.
This is quite a bit of volume along with playing pick-up games 3-4 days a week, but I believe it could also be modified into a 3 tier program.
If you go to Defranco’s site, then go to the ask joe section and click on the date 10.10.03, Coach Joe has a 6 week vertical program. Also check out list of his top 15 exercise for improving your vertical jumps