Sports Focused Workouts

Training Beginners
1

Hey guys, ok so basically I’m 17 years old, and I have never lifter before (except some random stuff during the summer) but I want to start lifting. The only problem is, is that I want to become more explosive and fast for volleyball and basketball. I realize I need to train my whole body for a greater vert and want to bulk up in the upper body as well. I just don’t want to be slowed down by added mass on the upper body.

So could you guys suggest a routine that will help me bulk AND help my vert/quickness? BTW I’m an uber skinny guy:

17 yrs old
5’ 10
133 lbs (yeah…)

PS: I want to be able to dunk by april 24(I can only touch rim right now)

2

http://www.defrancostraining.com/articles/archive/articles_westside.htm

WS4SB FTW

3

Or

SS

http://startingstrength.wikia.com/wiki/FAQ#Three_Flavors_of_Starting_Strength

or

Max OT

www.discussbodybuilding.com/downloads/Max-OT.zip

(then)

AND

Increase Vertical Jump

http://www.defrancostraining.com/articles/38-articles/53-the-fabulous-15-qtop-15-exercises-for-higher-vertical-jumpsq.html

AND

Mobility

http://defrancostraining.com/ask_joe/archives/ask_joe_08-10-03.html

Scroll down to Joe D?s ?Agile Eight?

4

I believe that WS4SB III can include a jump day, if you have access to jump boxes and things of that nature.

Also, if you have sufficient space or a warm climate, you could construct jump boxes pretty cheaply.

5

My son has been training all summer for speed and agility, most of his workout has been for sprinter work. Some of his work has been box jumps on 12"- 18"-24" boxes. Also on leg day he does the 24" box with weights which works on explosion, but he is doing a baseball workout.
His PT has several basketball teams in B’ham that he trains, also doing ALOT of stadiums will help increase your vertical.

6

[quote]BlindSide6 wrote:
http://www.defrancostraining.com/articles/archive/articles_westside.htm

WS4SB FTW[/quote]

I’ll vouche for WS4SB, I never felt more like an athlete after doing that program religiously. Even though I shyed away from upper/lower to more of a bodybuilding routine. I recommend it when possible. I’d do that latest one though with the includde dynamic day in which you could tweak for whatever the goals are.

7

Thanks guys, i just want to make sure i get faster and not slower due to more mass. The program looks good ill check it out when i get a chance.

8

squats improve my jump the most, even thoguh its terrible my vert has moved up an inch or tow each year from squatting