Basketball and Overtraining

33sun33 · 05-09-2007, 10:41 AM

Hello all,

I currently train using a 3x a week Full Body workout:

Workout A: DB Bench, Squats, Ham Raises, Yates Rows, Rotator Cuff
Workout B: Plyo Box Jumps, Squat Jumps, Depth Jumps, DB Shoulder Press, Chin Ups, Planks, Birddogs
Workout C: Incline DB Bench, Front Squats, Rom Deadlifts, DB Rows, DB Curls

My goals right now are to maintain mass since I am still cutting for a bit longer (though I may start to bulk again in another month). However, I am concerned that I may be susceptible to overtraining as I am planning on playing basketball approximately 3-4 times a week during the summer months.

My question is, can the days I play basketball count as a leg workout? Perhaps if I add in some plyometrics immediately following playing ball on a couple of the days?

I was considering changing my routine to only doing lower body exercises such as squats and rom deadlifts to one day a week (Wednesday), and perhaps using Tuesdays and Thursdays as off days from both bball and lifting.

Thanks

StanUk · 05-09-2007, 11:44 AM

If one of your goals is to add mass to your legs then personally I would not consider basketball to be a replacement for a mass building leg routine with squats, lunges etc.

33sun33 · 05-09-2007, 11:56 AM

Quote:

Originally Posted by StanUk

If one of your goals is to add mass to your legs then personally I would not consider basketball to be a replacement for a mass building leg routine with squats, lunges etc.

Thanks. My goal is just to maintain as much mass as possible right now, and not to add mass (since Im cutting and Im in a caloric deficit). As I look at my workout it does seem to be a bit unbalanced in regards to vertical pushing/pulling (not enough) and horizontal pushing/pulling (too much). Ill have to change that. But those changes wont relate to my fear of leg overtraining.

The long and short of it is that I will definitely be playing bball for 3-4 times a week (sometimes maybe only twice a week) for the fun of it (and bc I was a former college bball player), and want to remodel my gym workout to accomodate the bball playing and avoid overtraining.

StanUk · 05-09-2007, 11:58 AM

I see, I also play bball, when the weather gets nice here in England (if it ever does!) I usually play a few times a week aswell. You could allocate a leg day and just keep the volume quite low if your worried about overtraining, might be worth trying and see how you get on with that.

33sun33 · 05-09-2007, 12:29 PM

Quote:

Originally Posted by StanUk

I see, I also play bball, when the weather gets nice here in England (if it ever does!) I usually play a few times a week aswell. You could allocate a leg day and just keep the volume quite low if your worried about overtraining, might be worth trying and see how you get on with that.

That might be a good idea. Im thinking I could just switch from a full body WO to a Push/Pull/Legs workout, and that would allow me to workout legs just once a week.

StanUk · 05-09-2007, 12:30 PM

Yeh i think that would be your best bet, start off with low volume and increase accordingly dependent on how it fits in with your bball

depaul · 05-09-2007, 01:08 PM

Looks good, only thing besides what you mentioned is that workout B doesn't seem to have any lower body pulling exercises.

I play a lot of basketball, I think the most helpful thing to me as far as weights was plyometrics, short rest intervals, and varied rep ranges. That got me in decent shape for playing, along with keeping my muscle mass up.

05-09-2007, 10:41 AM	#1
33sun33 Registered User Join Date: Jan 2006 Location: Albany, New York Posts: 209	Basketball and Overtraining Hello all, I currently train using a 3x a week Full Body workout: Workout A: DB Bench, Squats, Ham Raises, Yates Rows, Rotator Cuff Workout B: Plyo Box Jumps, Squat Jumps, Depth Jumps, DB Shoulder Press, Chin Ups, Planks, Birddogs Workout C: Incline DB Bench, Front Squats, Rom Deadlifts, DB Rows, DB Curls My goals right now are to maintain mass since I am still cutting for a bit longer (though I may start to bulk again in another month). However, I am concerned that I may be susceptible to overtraining as I am planning on playing basketball approximately 3-4 times a week during the summer months. My question is, can the days I play basketball count as a leg workout? Perhaps if I add in some plyometrics immediately following playing ball on a couple of the days? I was considering changing my routine to only doing lower body exercises such as squats and rom deadlifts to one day a week (Wednesday), and perhaps using Tuesdays and Thursdays as off days from both bball and lifting. Thanks Stats: 6"3, 200-205lbs (cutting...)

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05-09-2007, 11:44 AM	#2
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 683 Photos: 1	If one of your goals is to add mass to your legs then personally I would not consider basketball to be a replacement for a mass building leg routine with squats, lunges etc.

05-09-2007, 11:58 AM	#4
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 683 Photos: 1	I see, I also play bball, when the weather gets nice here in England (if it ever does!) I usually play a few times a week aswell. You could allocate a leg day and just keep the volume quite low if your worried about overtraining, might be worth trying and see how you get on with that.

05-09-2007, 12:30 PM	#6
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 683 Photos: 1	Yeh i think that would be your best bet, start off with low volume and increase accordingly dependent on how it fits in with your bball

05-09-2007, 01:08 PM	#7
depaul Registered User Join Date: Dec 2006 Location: Wichita, KS Posts: 56	Looks good, only thing besides what you mentioned is that workout B doesn't seem to have any lower body pulling exercises. I play a lot of basketball, I think the most helpful thing to me as far as weights was plyometrics, short rest intervals, and varied rep ranges. That got me in decent shape for playing, along with keeping my muscle mass up.