Author Topic: new workout routine (Read 15258 times)

chrisbro1 · « **Reply #15 on:** July 25, 2012, 11:59:13 am »

Ok, so I might be crazy or overly optimistic that you don't have ridiculously poor genetics, but for a 17 year old 6'1 160lb guy with a 29" vert looking to increase his vert 6" and run faster, I'm thinking that you don't even need to hit the weight room, all you need is a decent size box or a park bench and 2 jugs of water or a bookbag full of books.

If I were in your shoes I'd do the following:
1. Stretch daily 10-15 min
2. Before playing basketball perform 2-3 sets of 10 rim jumps and practice/attempt to dunk if you'd like
3. Perform Sprints & BW movements 3 mornings a week. Ex:
   3-4 sets of 6-8 1 leg BW squats (i.e. sit on the box/chair/park bench and stand up using only the power of 1 leg)
   3-4 sets explosive box step ups
   3-4 sets of SL and DL box jumps
   3-4 sets of Lunges (forward & lateral)
   If/once any of those get easy, hold the jugs of water and do them
4. Do 6-10 40yd sprints 2-3x a week.

Once you've reached a point where the above BW movements are too easy for you to continue making gains, then I'd look into joining a gym but for now w/those numbers I don't see the need. And as Kingfish said eat well and get proper sleep.

steven-miller · « **Reply #16 on:** July 25, 2012, 03:50:43 pm »

Quote from: chrisbro1 on July 25, 2012, 11:59:13 am

Ok, so I might be crazy or overly optimistic that you don't have ridiculously poor genetics, but for a 17 year old 6'1 160lb guy with a 29" vert looking to increase his vert 6" and run faster, I'm thinking that you don't even need to hit the weight room, all you need is a decent size box or a park bench and 2 jugs of water or a bookbag full of books.

If I were in your shoes I'd do the following:
1. Stretch daily 10-15 min
2. Before playing basketball perform 2-3 sets of 10 rim jumps and practice/attempt to dunk if you'd like
3. Perform Sprints & BW movements 3 mornings a week. Ex:
   3-4 sets of 6-8 1 leg BW squats (i.e. sit on the box/chair/park bench and stand up using only the power of 1 leg)
   3-4 sets explosive box step ups
   3-4 sets of SL and DL box jumps
   3-4 sets of Lunges (forward & lateral)
   If/once any of those get easy, hold the jugs of water and do them
4. Do 6-10 40yd sprints 2-3x a week.

Once you've reached a point where the above BW movements are too easy for you to continue making gains, then I'd look into joining a gym but for now w/those numbers I don't see the need. And as Kingfish said eat well and get proper sleep.

And why would you have him do something ineffective and unproductive that most don't succeed with rather than something that works well for most people?

chrisbro1 · « **Reply #17 on:** July 25, 2012, 05:27:55 pm »

Quote from: steven-miller on July 25, 2012, 03:50:43 pm

And why would you have him do something ineffective and unproductive that most don't succeed with rather than something that works well for most people?

Your "something that works well for most people" is to lift weights and get stronger. My "something ineffective and unproductive that most don't succeed with" is to to use BW for as long as it provides enough resistance to make the movements difficult. In my experience working out w/teenage basketball players w/similar thin frames, BW is sufficient resistance. Not to mention more convenient than relying on mom or dad for a ride to the gym and coming up with $ for gym fees. Hence my recommendation.

LBSS · « **Reply #18 on:** July 25, 2012, 06:43:30 pm »

steven miller:

flyingthunder · « **Reply #19 on:** July 25, 2012, 06:46:09 pm »

steven-miller · « **Reply #20 on:** July 25, 2012, 07:23:09 pm »

Quote from: chrisbro1 on July 25, 2012, 05:27:55 pm

Quote from: steven-miller on July 25, 2012, 03:50:43 pm
And why would you have him do something ineffective and unproductive that most don't succeed with rather than something that works well for most people?

Your "something that works well for most people" is to lift weights and get stronger. My "something ineffective and unproductive that most don't succeed with" is to to use BW for as long as it provides enough resistance to make the movements difficult. In my experience working out w/teenage basketball players w/similar thin frames, BW is sufficient resistance. Not to mention more convenient than relying on mom or dad for a ride to the gym and coming up with $ for gym fees. Hence my recommendation.

It is certainly more convenient, I will give you that, and it is also a waste of time. BW will stop to appear as sufficient resistance once you work with a group of people that do not automatically get stronger by maturing. Otherwise players in my former volleyball teams would actually have improved their verticals over time - which obviously never happened. And those coaches thought they were doing strength training...

creativelyric · « **Reply #21 on:** July 26, 2012, 12:32:09 am »

Quote from: hyperdunk1 on July 25, 2012, 09:46:49 pm

lol at chrisbro1's caveman/air alert work out. That is a good recipe for bad knees/joints in the future. Thats for ppl trying to be somewhat athletic

or you can start your journey on being an elite athlete= powerlifting + intense bball games + great food/nutrition

when you get real strong and bball skills real nice, then you focus on the intense plyo's / explosiveness bball drills like resistance band stuff and full contact drills

Actually a decent program, and OP would probably experience gains from it. There's no reason why he can't add weights to it, though.

creativelyric · « **Reply #22 on:** July 26, 2012, 02:19:20 am »

In all honesty, neither is what you prescribed, hyper. Intense b-ball games won't help this dude as much as an actual program set around max effort jumping and sprinting and squats.

At any rate, thunder, you say you've been working out, both lifting and plyometrics. What exactly have you been doing?

D4 · « **Reply #23 on:** July 26, 2012, 02:27:07 am »

hyperdunk, for someone who constantly asks endless questions on here, you sure do spit out lots of "knowledge" and "advice" as if you know so well.

flyingthunder · « **Reply #24 on:** July 26, 2012, 06:09:56 am »

LBSS · « **Reply #25 on:** July 26, 2012, 12:05:54 pm »

Quote from: flyingthunder on July 26, 2012, 06:09:56 am

you have not yet, in a single post except maybe the one where i gave you a form to fill out, provided enough information for anyone to give you a meaningful response.

chrisbro1 · « **Reply #26 on:** July 26, 2012, 02:57:55 pm »

Quote from: steven-miller on July 25, 2012, 07:23:09 pm

BW will stop to appear as sufficient resistance once you work with a group of people that do not automatically get stronger by maturing.

I disagree with this (w/out going into detail, we have plenty of mature adults on this site using BW exercises such as GHR, dips, pullups etc to increase strength) and also, the OP is 17 which still has him in that maturing stage.

Anyway, my reply was just a suggestion as I strongly believe in looking to BW as resistance first for people who are new to training.

Quote from: hyperdunk1 on July 25, 2012, 09:46:49 pm

lol at chrisbro1's caveman/air alert work out. That is a good recipe for bad knees/joints in the future. Thats for ppl trying to be somewhat athletic

or you can start your journey on being an elite athlete= powerlifting + intense bball games + great food/nutrition

when you get real strong and bball skills real nice, then you focus on the intense plyo's / explosiveness bball drills like resistance band stuff and full contact drills

flyingthunder · « **Reply #27 on:** July 27, 2012, 05:37:50 am »

Quote from: LBSS on July 26, 2012, 12:05:54 pm

Quote from: flyingthunder on July 26, 2012, 06:09:56 am

you have not yet, in a single post except maybe the one where i gave you a form to fill out, provided enough information for anyone to give you a meaningful response.

Harvey · « **Reply #28 on:** July 27, 2012, 11:39:10 pm »

Quote from: flyingthunder on July 25, 2012, 05:05:48 am

A long time if you're squatting twice a week only. Even longer to get to 35".

D4 · « **Reply #29 on:** July 28, 2012, 03:18:44 am »

Quote from: Harvey on July 27, 2012, 11:39:10 pm

Quote from: flyingthunder on July 25, 2012, 05:05:48 am

A long time if you're squatting twice a week only. Even longer to get to 35".

- Squatting twice is a week is fine. Sure some people respond well to three times a week, but for some people respond better to twice a week. By "only" are you implying even squatting four times a week? Again, there's no basis on telling him he can't get his strength optimally up fast if he doesnt squat 3-4x a week. 2x a week works fine for most, if it's not already the best for them.

- He weighs 72kg and reps 90kg 6 times. Provided with correct training + optimum diet, he can get to 1.5x+ BW squat fairly quickly I would say. Of course like I hinted at earlier, everyone is so different so no way of telling. At over 1.5x BW with a low BF as he has (6%), he should be able to get into high intensity plyo's provided his overall fitness is fine.

- 29" to 35" is a lot. You still never know though. With his weak relative strength which can potentially go up quickly, and assuming he is a double leg jumper (not saying this won't work for single leg jumpers), and being only 17 years old and potentially having his body go through more maturing, in the best case scenario he can get those 6" quickly. Not saying it will happen, but don't just shut it down so easily.

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Author Topic: new workout routine (Read 15258 times)

chrisbro1

Re: new workout routine

steven-miller

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chrisbro1

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LBSS

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flyingthunder

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steven-miller

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creativelyric

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creativelyric

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D4

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flyingthunder

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LBSS

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chrisbro1

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flyingthunder

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Harvey

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D4

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