I’m on The Vertical Bible (Kelly B.) Intermediate Balanced program. It’s 2 workouts a week, I’ll be running a lot of full court basketball games in around 2 months. I need to lose soem body fat, I was wondering if I can add a day or two of CT’s Running man conditioning into it. Kelly B. says in the Vertical Bible to keep other activity and intense sport low. (Cardio 3-4 times a week at a heart rate of 60%) I’m not sure. Any help here would be appreciated.
the program you are talking bout is very similar to the CAD program look it up, i just got done going through 6 weeks of it. i think you can do 2 low vol speed days 150-300yds and and two tempo days to maintain fitness for example 15x100 rest 30sec. try to keep all other high intensity things low, you will get great gains in the first couple weeks.
the programs in that book are designed to increase your vertical and if you try and lose fat by adding in running and other exercises you will not gain as much as you should. get your diet in order, then you will lose fat easier then by just trying to run more.
Ah, I see. I’m just doing 2-3 times of stationary bike riding now. Better than nothing… also fixing my diet now, heavier breakfast whilst other meals are lighter in carbohydrates.
I’m in the same boat as the topic creator. I’m trying to lose some bodyfat but get stronger and more athletic. I’m doing a fullbody split 3x a week and I’m playing basketball everyday. This is what my schedule looks like.
Sunday- plyometrics/speed, agility drills, Basketball, weightlifting
Monday- jumproping, basketball, suicides, ab work
Tuesday- plyometrics/speed, agility drills, Basketball, weightlifting
Wednesday- jumproping, basketball, suicides, ab work
Thursday- plyometrics/speed, agility drills, Basketball, weightlifting
Friday- jumproping, basketball, suicides, ab work
Saturday- basketball, 400M sprints
[quote]Baller1950 wrote:
I’m in the same boat as the topic creator. I’m trying to lose some bodyfat but get stronger and more athletic. I’m doing a fullbody split 3x a week and I’m playing basketball everyday. This is what my schedule looks like.
Sunday- plyometrics/speed, agility drills, Basketball, weightlifting
Monday- jumproping, basketball, suicides, ab work
Tuesday- plyometrics/speed, agility drills, Basketball, weightlifting
Wednesday- jumproping, basketball, suicides, ab work
Thursday- plyometrics/speed, agility drills, Basketball, weightlifting
Friday- jumproping, basketball, suicides, ab work
Saturday- basketball, 400M sprints[/quote]
you need a rest day or two man, you are going to burn your body out and end up getting injured and not making much progress
[quote]BallaboveAll wrote:
Baller1950 wrote:
I’m in the same boat as the topic creator. I’m trying to lose some bodyfat but get stronger and more athletic. I’m doing a fullbody split 3x a week and I’m playing basketball everyday. This is what my schedule looks like.
Sunday- plyometrics/speed, agility drills, Basketball, weightlifting
Monday- jumproping, basketball, suicides, ab work
Tuesday- plyometrics/speed, agility drills, Basketball, weightlifting
Wednesday- jumproping, basketball, suicides, ab work
Thursday- plyometrics/speed, agility drills, Basketball, weightlifting
Friday- jumproping, basketball, suicides, ab work
Saturday- basketball, 400M sprints
you need a rest day or two man, you are going to burn your body out and end up getting injured and not making much progress
[/quote]
Damn, you must be superman to be able to follow that program for more than a week.
Yeah, it seems tough. But I havent done it yet. I’ll try it. I know my body. If it gets too demanding I’ll cut it down.
But lets just say my body can handle it. Will that get me good fat loss?
too much plyos in your program, if you are playing basketball everyday then that is a low to moderate level of plyos right there, i would recommend dropping your plyo sessions down to onec a week if using depth jumps, altitude jumps, single leg bounds and stuff like that. but honestly man you need to take 1 to 2 days off or you are going lose more then fat, your vertical will go down, and you are goign to injure yourself.
I guess I could take saturday off. And there are no depth jumps or drop jumps in my plyo program. I dont squat 2x my weight yet so I dont even bother with the advanced plyos.
Just played 2 hours of full court basketball today. 2 hours if you’re playing full time is a lot… I cramped up after around 1:30 minutes and basically the last 30 minutes I was jogging and boxing out to get rebounds only, and then passing it off for my teammates to shoot. (This is pick up basketball but nevertheless, still pretty intense)
I’m thinking of changing my routine a bit.
Maybe something like this:
2-3 days of strength training
1 day of plyometrics (depends how I feel)
2-3 days of running.
My week starts Sunday…
Sunday-Strength training
Monday-Running (CT’s running man)
Tuesday-Rest
Wednesday-Strength Training (With some plyometrics -depth jumps, max height jumps, altitude drops-- all low sets and reps like 3x5, maybe with exception of max height jumps where it can go up to 7-9 (all done at max speed, it will be stopped if slowing down))
Thursday-Rest
Friday- Like today, 2 hours of full court pick up games
Saturday-Rest/POSSIBLY some strength training if no full court games were played.
What do you guys think? Maybe a bit too intense? I shall try it out this week but hopefully you guys can give me some feedback before. Anyone tried some sort of training style like this before and got good results?
My main goal is to gain vertical. It’s currently around 28" (reached 30" a few times back but much less consistent)
Fixing up diet too, cutting the carbs down with focus on protein and good fats. My goal is to become more lean within the next 6 months instead of bulking up, I think bulking up will slow down my game. I’m 5’10", and should be playing guard so I don’t want to be too heavy. I’m around 170-175lbs now.