Adarq.org

Hey man!

I used to do a similar protocol to SS during season but it always affected my volleyball work-outs, and those were only 2 per week, not 6. I honestly have no idea how a non-professional athlete is supposed to be fresh and recovered for games on such a training schedule. If I go all-out during a training session, I need at least 48 hours to be ready to go again...

Either way, I guess not all the basketball work-outs are all-out and considering your current strength you might be in a situation to make some gains. If you have the time and energy, try it. But if it is too much to handle, I would suggest to switch to a maintenance protocol and stay prepared to make further gains in off-season.

SS itself is designed as a program best being done without any other hard physical activity. This is a reality and can not be debated. Getting PRs 3 x per week will not be possible otherwise, unless for the totally untrained OR real genetic freaks. Most who have actually done the program know that to be true. So if I were in your situation I would switch up the protocol a bit. Two training sessions per week seems about right, but I would leave out the lighter work-out on Wednesday. This is too much to handle and, this is my opinion, if there is serious benefit from unilateral work that bilateral strength work can not as easily accomplish, which I think there might be, I still feel this should be considered for intermediate and advanced athletes only. I just don't see the use for novices because at this training age specificity should not be of great concern vs. just getting stronger.

The next thing that would need some modification is probably the volume. I would try making weekly progress, like an intermediate, with 3 x 5 squats for once a week (monday) and some high intensity / low volume work on another day (thursday, but you might want to try how saturday works for you, too). On that day I would just do some warm-up sets leading up to one heavy triple and that's about it. Weight should be heavier than monday of course and you would always try to add weight on both work-outs unless you were unable to do the planned work from the week before.

So your schedule might look like this:

A

Monday:
- Squat: 3 x 5
- Bench press: 3 x 5
- Deadlift 1 x 5

Thursday:
- Squat: 1 x 3
- Bench press: 1 x 3
- Powerclean: 1 x 3

B

Monday:
- Squat: 3 x 5
- Press: 3 x 5
- Deadlift: 1 x 5

Thursday:
- Squat: 1 x 3
- Press: 1 x 3
- Powerclean: 1 x 3

This could work for some weeks of progress, maybe more depending on your nutrition (you will need tons of food), sleep, rest, genetics and intensity of your basketball practice.

Quote from: adarqui on September 05, 2010, 11:17:28 pm

Quote from: BMully on September 05, 2010, 11:12:55 pm

Great read and all, def. gonna use it.....but....wtf is with the dude being practically naked in the video?

that's spikejon bro

the fat naked white dude? is he in the forum or something?

Hey man, how is SpikeJon fat? He is not ripped, but he doesn't have to be. It's not that he is training for aesthetics afaik. He is a volleyball player, trying to get strong and luckily he is not of the opinion that he needs to be 5% bf to get his vertical up...

so wouldnt there be a decent carryover to 1 leg running vert, and a mild carryover to 2 leg?

Why would you think that, especially the latter? I mean in the 1 leg running vert, maybe a little bit since the non-jumping leg will be pulled high. But in the double legged jump there is not even any significant hip flexion that occurs. I doubt that you would get a lot out of it, especially if you are a trained athlete and not a "physically active, untrained individual".

Man, that first picture is looking ridiculously high! Can't believe that is 36"! What is your standing reach?

Some nice power dunks! The one attempt without the lob was pretty close also it seemed. Did you ever get one of those? Good stuff!

Pictures looking good for a half-squat! Only thing I don't understand is why you like your feet pointing forward vs. slightly out. Any particular reason for that?

I whole heartedly agree with the "training for a purpose". I would really like to see you compete again, no matter really in which event that might be! So I say yes, you should definitely go for it! You might or might not make the 2012 olympics, but I can easily imagine you in some high level competition in certain fields!