Reply With QuoteWhat are your goals? Are you just looking to maintain size/strength while you play, or do you still want to try and make progress? Do you have basketball practices too?
Lifting / Basketball
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Thread: Lifting / Basketball
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11-13-2006, 02:12 PM #1flawless
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Lifting / Basketball
Hi guys,
I am playing basketball this winter as an intramural and i just need some help on how to set up my training days, playing days, and off days.
I will always have a basketball game at night on friday and in the afternoon on saturday. Sunday is always my off day since i watch football and do homework.
My question is, how should i set up my training days? I was thinking about doing a full body 2x a week program. It would look like this.
Monday - Full Body
Tuesday - off
Wednesday - Full Body
Thursday - off
Friday - game
Saturday - game
Sunday - off
Monday
Main lifts - Squat and Chinups
Accessory lifts - Unilateral RDL, Seated OH Press, CG Seated Row, Face Pulls
Wednesday
Main lifts - Deadlift and Standing OH Press
Accessory lifts - DB Bulgs/lunges/step-ups, WG Pulldowns, DB Bench, Farmer's Walk
What do you guys think? How should i set up the loading parameters?
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11-13-2006, 02:32 PM #2Fueled by Testosterone MODERATOR
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11-13-2006, 02:39 PM #3SHRUG LIKE YOU MEAN IT MODERATOR
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Some plyometrics and hiit might help if you want to up your game performance i guess.
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11-13-2006, 03:54 PM #4Senior Member ELITE MEMBER
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This is one sport that's hard to play when your heavy and bigger than your average person.
I played my best basketball when I was slim, once I strated getting heavier the jump shots took a beating.
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11-13-2006, 07:10 PM #5flawless
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My goal is to basically maintain size and strength. I am currently 185 pounds and probably around 12-13% BF. The only thing i would not like is to lose weight/muscle. I worked too hard for what i have now.
Originally Posted by CowPimp
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11-13-2006, 07:11 PM #6flawless
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That's so true. Because i am heavier and bigger than i was before, i am not as fast as i used to be and my shot game is off. I seem to be overshooting the ball a lot more and it's probably because of the increase in strength so i need to readjust to it again. Originally Posted by min0 lee
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11-13-2006, 07:17 PM #7Senior Member ELITE MEMBER
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Strength and the mass, if you notice a lot of pro BB don't have wide backs. Originally Posted by shiznit2169
You may see some with huge shoulders but I noticed having a bigger back screwed up my jump shot, instead of my elbows being close to my torso they were pushed further out.....very awkward.
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11-13-2006, 07:19 PM #8Senior Member ELITE MEMBER
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Your also going to notice people complaining about you playing rougher.
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11-13-2006, 07:26 PM #9flawless
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Originally Posted by min0 lee
i have gotten that from several people telling me to "chill" when i consistently box them out when going after a rebound and playing too serious
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11-13-2006, 07:28 PM #10Senior Member ELITE MEMBER
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I knew it! It happens all the time. Originally Posted by shiznit2169
i have gotten that from several people telling me to "chill" when i consistently box them out when going after a rebound and playing too serious
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11-13-2006, 07:29 PM #11Senior Member ELITE MEMBER
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No one is going to like your blocks.
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11-13-2006, 07:49 PM #12Fueled by Testosterone MODERATOR
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I would say that's fine then. Originally Posted by shiznit2169
What were you thinking in terms of loading parameters?The only time it's bad to feel the burn is when you're peeing...
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11-13-2006, 08:03 PM #13flawless
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Eh, i was just thinking like maybe alternating between a heavy, medium and light day? Originally Posted by CowPimp
For example
Week 1
Monday - Main lifts (heavy) Accessory lifts (light)
Wednesday - Main lifts (light) Accessory lifts (heavy)
Week 2
Monday - Main and accessory lifts (medium)
Wednesday - Main and accessory lifts (medium)
Week 3
Monday - Main lifts (light) Accessory lifts (heavy)
Wednesday - Main lifts (heavy) Accessory lifts (light)
Repeat the cycle
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11-13-2006, 08:06 PM #14Fueled by Testosterone MODERATOR
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I was thinking the main lifts would generally be heavier. Isn't that why they are the "main lifts?" Originally Posted by shiznit2169
The only time it's bad to feel the burn is when you're peeing...
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11-13-2006, 08:30 PM #15flawless
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What do u think i should do then? Originally Posted by CowPimp
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11-13-2006, 08:39 PM #16Registered User
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Originally Posted by shiznit2169
i have gotten that from several people telling me to "chill" when i consistently box them out when going after a rebound and playing too serious
If you are guarding and he tries to drive but you have position and they run into you and bounce off.
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11-13-2006, 08:49 PM #17Fueled by Testosterone MODERATOR
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On light days, just unload the heavier stuff. For example, in my program I do 4x4 with 70% of my 1RM on my light days. For the accessory stuff I do 3x12 with 30sec RI with like 60-65% of my 1RM. Originally Posted by shiznit2169
The only time it's bad to feel the burn is when you're peeing...
CowPimp Chews Cud - My Journal
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