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.
