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How can anyone be 6'3 165? I don't understand. I mean it's really hard to imagine someone like that, I've probably seen in the far past one or two guys like that but they could barely stand on their feet and were slow and uncoordinated as fuck.

By the way - I've rarely seen people use their hips properly when they do backwards med ball tosses. The VAST majority of them use their arms with the hips barely doing any work. Of all the people I know, I really really use the hips. Which is weird because of all the people I know, I don't use the hips at all on the powerclean. Very interesting how this is so different.

Well you feel like you use your hips... but how do you know that?  And who are the vast majority.   These NFL guys toss the 12lb ball almost 30 yards.   That's impossible if you only use arms...

Plyo pushups and medball throws . prob wont help me .. i know because ive tried the throws and it honestly was the biggest waste of time, i cant name a single thing i felt i got from them except bothering my back. if we're talking about wasting time that's def one of them.

This comment is absolute gold and illustrates your problem better than anything else you have said.   Here's story.   Proper med ball throws require strong powerful glutes that can be used to rotatationally to drive you up (unlike your favorite hip thrust), coordination and core strength to transfer power, triple extension and hip-pop where you continue to fire hip extensors for far more power than a quad dominant athlete like yourself can achieve, and a strong upper body to finish the toss.   Sounds like an EXCELLENT exercise for an athlete.   However, a quad dominant athlete, who doesn't know how to use glutes, doesn't triple extend, and just relies on a hip hinge that is really back hinge tries than and says "wow what a useless exercise, I'll think I'll go do bench press". 

This IS the problem.  Movement efficiency means your need to learn HOW to move THEN get more powerful at it.  Doing what you think "works" like bench means your are training movements that work with your plodding efficiency levels.   It's hard work to learn how to move.  But it's possible.  You are going to have to find out how to use your glutes, again possible but hard.  Impossible if you waste time along the way.   

Look at video of both of us.  We are equally lean (maybe I have a bit more fat but not that much).  Your 6'3.  I'm 5'11.  Our upper bodies as defined your metric are not that different in strength (225 on bench is all I would bet I am capable of right now).  My quads are smaller than yours.  Your might be able to out squat me.  But I weigh 215 and you weigh 165.   Where is that weight?  Primarily glutes and core and it's why med ball throws hurt your back but potentiate me to jump higher.

I was told push presses would build my athleticism for bgasketbll but i had a bodyweight push press (not for reps mind you) and honestly i cant say that helped me either. So i'm really not sure about all of these things anymore. All i know is muscle is real and everything else is just conjecture. Look the part and at least you can win the mind game. A 6'3 dude with a big bench and squat who can also play a bit will go further in instilling confidence in his teammates and fear in his opponents. Am i wrong? Maybe, but it's not like im denying i'm an athletic nobody in dire need of movement efficiency..

I mean if your suggesting that getting bigger triceps and chest will intimidate opponents that's a strange argument honestly.   Why not just cut your hair and get a bunch of prison tattoos?   I mean if we are gonna go for scary why not go all out?  The benefit to the push press is that you can cheat.  Athletic movement is basically cheating.  If you can strict press 150 and push press 225 that shows you have some ability to transfer power through your core.  You  use bw ratios a bit too much in my opinion.   If you can bench 300 pounds at 175 and diet down to 150 to achieve a 2x bw bench instead of raise your bench to 350 you have just abused the sinclair scale to make gains that are not there.   Squat to BW ratio makes some sense but bragging about a bw pushpress really doesn't because you are not lifting your body.   You had a 165 pushpress at 6'3.  Not impressive.  Push press 2 plates.

w do i fix or improve these problems. Before todday came ppl here were doing 10m sprints and stuff .. but we've gone the other direction since and done longer springs. tbh, i probably enjoyed doing those 20m sprints and miss them.. i wonder if they were better than half heartedly doing longer sprints which id ont really believe to be helping me. im pretty good on a fast break, i feel i can chase down anyone for a block.. and i can count the number of shots ive changed in fbs, even collecting transition rebounds .. however that's not wher ei need to improve.. it's the shorter distances, going from A to B where they're about 1-5m apart not the entire length of the court. Why shouldnt i be doing <5m sprints? if that's where i need the most improvement.. lol.

Were you not the one who asked "how do I time a 60m?" but now want to do <5m sprints even though they are completely unmeasurable?    <5m sprints are silly because they variance overwhelms the test.  You can just train your reaction time by itself.   Additionally you don't go from non-moving to moving as much in basketball as you think... You go from slightly moving to moving very fast which is different.  Well, maybe you don't but that's part of your problem.   Nothing wrong with you doing 5m shuttles though (5m left, 10m right, 5m back left etc).   Nothing wrong with L-cone drill, shuttles, broad jumps, bounds, etc.    The list for you IS long.  You have to pick a set of exercises to focus on where a few are measurable and a few require you to learn to move your body before you can perform well (like ball tosses).   The list is REALLY long and it depends where exactly you lack your ability. 

Here is what is honestly about 40% of the training we did on the weekend (not shown is a bunch of sprints, football drills, jumps, stretches, band work, band squats, core work, etc).   I even included a guy we are training at the end to try to convince you of med ball tosses.  He is the defensive end for the pittsburgh steelers and he is 6'5 310 pounds and he would destroy you in a 40yd dash (he just signed a 50 million deal).   He is an athletic beast.  Med ball tosses do not hurt his back.   This isn't a training program, this is just what training for movement efficiency looks like:

https://www.youtube.com/watch?v=IIhaywsuSI0

***I do want to echo what Coges said.  This has to be mixed in with basketball training.  I would really reccomend you basically start at 95% ME 5% bball training and slowly transition to about 70% bball training by the time of your tournament.   You have to fix your glaring deficits BUT also have to figure out how to apply to to the court.

******Notice that I included a few athletes in the video.  Notice at 1:20 you see some broad jump work.  The first athete is hip/ankle dominant, the next quad dominant, and I'm glute dominant.  Notice how the quad dominant athlete goes just around 3 yards and I don't go much farther.  But then watch the next thing (3 consecutive hops).   Quad dominant guy can only go about 9 yards and it takes him much longer wheras on a good day I can go 11.5 - 12 yards and go much higher with shorter time on the ground and easily go high and far and over 4 yards on last jump.  It's not because I'm more "fast twitch" or more reactive or more explosive.  It's cause I move differently and it's a learnable skill that you can acquire.

T0dday, I think I know where Maxent is coming from in this one. I think the question needs to be, where does the average Joe (so to speak) make up for the lack of God given LeBron like talent? I think this is behind Maxent's thinking in that his biggest impact on the court will be as an "athletic beast" (feel free to tell me if I'm off the mark). I felt pretty much the same way my entire ball playing career.

Well, LBSS already made the point for me but I'll fill you in here.   I totally disagree with this.  As far as the argument that "athletic beast" is the best way for him to be as good as possible at basketball...  I mean, he is a rail-thin 6'3 guy.  If he wants to perform as good as possible at next years tournament then he should hire a shooting coach and become a dead-eye shooter.  That's the biggest bang for your buck in basketball for all but the elite.  He shouldn't be complaining about how he couldn't dunk in games but instead should be complaining about only going 5-13 from 3pt land.   His "athletic beast" goal is certainly a terrible goal for being as good a basketball player as possible unless there is something I don't know about Aus bball.   HOWEVER...  I don't care.   I'm not a basketball trainer.  It's his prerogative how he wants to improve.   I can't really judge him because I have played in leagues and honestly if I can't catch alley oops it's not fun for me either even if I am not as helpful to my team.   I always feel a little bad playing in a league and not practicing actual basketball enough when I go 2-8 from the line in the fourth quarter...   BUT, it's for fun and if he want's to make his impact as an athletic beast I won't criticize him for not maximizing his bang for his back as a basketball player and instead trying to get better in the way that's fun for him...

That said...  Yeah I don't think he knows how to go about being an athletic beast.

rvj is last half for convenience, half because athletes jump higher last.  it all depends on your work capacity and muscle mass.

What is park?  Hills? Track? Turf?  Measurable distances?  What are your sprint prs?

thank you andrew. thank you. thank you t0ddday for the recent help, i haven't followed it exactly but god damn if the half-assed way i have followed it didn't work. thanks vag, raptor, flander, acole, kelly and lance in absentia, avishek in absentia, and everyone else on here for being an awesome community and helping me stay on the grind.

I'll expect a good testimonial now for my services.   

The reason it worked is because of the half-assed way you followed it!  Online training is hard, I have been breaking into it and have a few clients now (including my unpaid clients - you and vag lol) and while it should be a dream (cheaper for the trainee, less time for the trainer) it requires smart clients to make it work...  I have some clients who literally email me every day if they miss a rep or ask what compression shorts to wear...  The thing about online training is the coach (me) isn't there so there will always be something missing that the client (you) has to make up for.  Basically I can evaluate you and write you the best program ever but the success comes from a client that understands the "spirit of the program" instead of just than the "letter of the program".   In your case the spirit involved focuses abdominal and core work, speed squats, daily mobility and re-activity, fatigue accumulation, etc.   You had some issues with knee pain and modified the template when you had to for your body but you NAILED the spirit of the program and that's why you finally dunked.  In vags case it appears that glute thrusts are not a socially acceptable exercise in greece and he has modified it to work for him without losing the spirit of the program (GPP, increased work capacity, recovery from short rest intervals, etc) and so he too is succeeding from my work far more because he has this ability.  Both of you have the understanding few online clients have and that's what makes it so fun to train you.   You not only put in the work, you understand the work and made it effective for you which is why you deserve all the credit for it.  Congrats.  Still owe me a testimonial.  What's next?  11.x 100m?

More weight helps because you can body up ppl better in the post heavier than light. More weight helps finishing inside through contact. At the moment i'm too easy to bump off balance on layups, because im too light but add on another 10kg and the extra momentum + strength helps with finishing close to the rim. Rebounding, defence, boxing out, all of that. I wanna contribute by 'playing big' by first being bigger and then realising it on the court. I do wanna gain mostly lean mass. Water, food in gut, glycogen == easy lean mass gains. About 5kg of those will be muscle: solid quality contractile tissue. Def do-able in the timeframe of 12 months by training hard and eating clean.  I need more mass all over, legs, glutes, back, upper back, chest, arms, etc. So i have a lot of room to fill. My bench needs to go up to 140kg to get to get decent upper body development i should think. 180kg backsquat should round off my lower body development.

Lol, sometimes your commitment to believing what you want regardless of whether it's true is astounding...  To be fair that is somewhat coupled with dedication ie very dedicated people will naturally be a little more dogmatic in their approach even when they should revise their thinking...  However, you can still be pretty damn dedicated and take advice of trainers who know a bit more than you about this.   

Everything you said in the above paragraph is about 95% false.  What I mean by this is that I'm not disputing that their are differences in heavier vs lighter problems BUT that your ineffectiveness (eg can't body up in the post, can't finish, can't keep balance on layups, rebounds) are not going to be solved with gaining weight and could easily be solved without gaining weight.  I have trained enough pro-athletes to know that value of leverage, movement efficiency, and core strength.  Not sure if your familiar with American Football but there is a player than spends his offseason here by the name of Richard Sherman who is very similar to you in build - he is 6'3 186 (listed heavier sometimes but I've seen him weigh in in the offseason so if anything he is lighter in-season). He is one of the toughest defensive backs in the NFL (and a solid tackler) which is a far more physical sport than basketball.  I've actually played basketball with him and I can promise you he isn't having trouble getting knocked off balance, fighting contact, doing in-game dunks, or getting rebounds due to his lack of body-weight.  Bodyweight is really only important in pretty extreme collisions that are all but avoided in basketball.  Right now your light and extremely weak, but don't confuse the two.  I'm not even arguing that you won't get heavier as you get stronger and learn how to move.  I'm just arguing that any training designed to help you gain X pounds for basketball performance is archaic is detrimental.  You need to weigh enough to have enough muscle and core strength to "play strong".   If that's 175lbs for you consider yourself blessed.   I start feeling like I am a sleep deprived depressed heroin-addict and my strength gets completely sapped if I get under 200lbs too quickly.  If I could feel non-depleted and weak at 180 I would weigh that much and enjoy my ridiculous strength to weight ratios...   

If all that is too much to read:  Your an athlete.  Your goals must be performance and performance only.  Ideally somewhat specific performance.  There are skinny and light strong beasts (Richard Sherman) and their are heavy strong beasts.   As you become a beast you will end up somewhere on the spectrum for body mass (probably toward the lighter side for you).   Don't try to shortcut the process by focusing on goals that involve weight gain.  In fact, assuming you are finally lean at 165lbs you really shouldn't have goals again that involve gaining or cutting again, 95% of an athletes time should be spent on improving...  Get in enough system work and eat a good enough diet for performance and your weight will take care of it by itself.  I get that you let yourself go and had to go through a painful cut...  Now you have done that and it shouldn't be an issue again. 

Also... Serious about that bench?  140kg is basically 315lbs.   I read your log and the most I saw was 95kgx2 or less than 225.  You really think your going to go from benching less than 2 plates to benching 3 plates in a year whilst spending half the time cutting???  Are you serious?  Do you even think pressing weight up while laying down will help you in basketball.  It won't.  Make movement efficiency goals and hit them!