Thread: Sports Centered

Hey guys i was wondering if you guys had any suggestions on exercises that i could use to be more sports centered. I want to put together a 2xweek Basketball centered routine. I want to use movements like cleans, snatches etc...etc...i want to have muscle but still be atheletic and quick on my feet (and yes when i workout i still go heavy i no the rules lol) any suggestions would be great...also a few polymetric drills would be nice...thanks guys.

Originally Posted by Premiere

Yes i play for my HS, the season starts in november, but summer is when i have the MOST free time so i wanna get in some good conditioning and a good routine right now so that when school starts i can work it around my school work also. When we practice it's a lot of running, continous full court lay ups, suicides, pick up games, drills, running steps, just all out running in practice. But i want exercises that will help with my explosiveness, quickness, and just overall agility and endurance and of course the all famous vertical jump (MINE SUCKS!!!) We got our old coach back so he had us in the weight room a bit also but i didnt play the season he came back so i don't know what they did in there.

Understood. The preseason is the time to take you performance up a notch, so it's good to see you got a headstart. I would probably lift 3-4 days a week, either doing an upper-lower split or a fully body program.

You could begin your workouts with a couple different plyometric exercises and medicine ball work. If you feel comfortable including Olympic lifts then do so, but if not, there are plenty of other alternatives.

Doing some structural lifting with submaximal weights and maximal acceleration (Dynamic effort work) could also be a good idea. There are a lot of ways to structure the training for increase rate of force development.

After that work is taken care of you could include some strength/hypertrophy work as accessory lifts.

Actually, you should take a look at the link at the end of the first post in the Training 101 sticky that says conjugate training, or something along those lines. Dale Mabry put together a nice template using a 4 day upper-lower split that is good for increasing strength and power.