Hey guys. At the moment i am changing my program up a little because one I am horrible at bodyweight exercises and two this is how my week looks like.
Monday: Basketball 2 hours
Tuesday Basketball Practice 2.5 hours; Game 20 minutes
Wednesday: Basketball Game 45 minutes
Thursday: Basketball Practice 2.5 hours; Game 20 minutes
Friday: Basketball Practice 2.5 hours
Saturday: Basketball Practice 2.5 hours; Game 30 minutes
Practice includes about an hour and a half of shooting, 15-20 min. of stationary ball handling each workout and on Tu, Thur, Sat it includes moving ball handling whcih is 30 minutes of things like zig zag drills etc. Games are usually half court games 1 on1 , 2 on2, etc. for about 20 minutes.
So as I am seeing it, I will not be able to do Starting strength at the moment. Looking at my schedule it explains why my squat cant budge from 165 lbs.
Also I am very quad dominant and after reading
http://www.higher-faster-sports.com/singlelegpower.htmlI decided to change my training to:
1.DL or Squat 2x5
2A. Dips 3xmax (25)
2B. Single leg Deadlift progression 3x10-20 (10 smooth)
3. Chinup/Pullup ladder (15)
4. Pistol progression 3x10-20 (10)
(goals before moving on to squat, bench, weighted chin, ohp)
Which one would be better Squat or DL for a total body effect and also putting a lot of focus on posterior chain.
Also what do you think of my program
