Author Topic: Basketball & Strength training (Read 7118 times)

gukl · « **on:** September 06, 2010, 05:10:19 pm »

So I want to carry on strength training, BUT...basketball practice is now like this...

Monday - 2HOURS
Tuesday - 2HOURS
Wednesday - 3HOURS/OR GAME
Thursday - 1HOUR 30
Friday - 2 HOURS
Saturday - 2 HOUR/GAME
Sunday - GAME IF NOT ON SAT

So I don't think I can really carry on with SS 3x5 as it would just be too much...I was thinking of having the same sort of format with

A
SQUAT
BENCH
DEADLIFT
(UPPER BACK LIFT)

B
SQUAT
PRESS
POWER CLEAN
CHIN-UPS

I think I would put A on thursday, and B on sunday and then on wednesday throw in a lighter workout of

Bulgarian split squats
Leg curl/nat ghr idk
maybe some upper body stuff like curls?/lateral raises? pushups? etc?
Calf raises

How do you think this would work and if possible suggest something better, i know its a lot to read but really not sure what to do, i enjoy lifting and have seen good results before etc so dont want to give it up.

BTW previous stats about a month ago

Squat 90kg x 5
Bench 50kg x 5
Press 38?kg x 5
Deadlift 100kg x 5 (ran out of weights could have been more)
Power clean - 50kg x 3
Chinups-max of 6 -WEak i know!

Obviously on this sort of routine i would have to eat a hell of a lot more than i am now, and really use some recovery techniques etc but just checking with you guys who know much more than I about this stuff...

thanks

steven-miller · « **Reply #1 on:** September 06, 2010, 07:20:03 pm »

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.

adarqui · « **Reply #2 on:** September 06, 2010, 08:45:03 pm »

Quote from: gukl on September 06, 2010, 05:10:19 pm

So I want to carry on strength training, BUT...basketball practice is now like this...

Monday - 2HOURS
Tuesday - 2HOURS
Wednesday - 3HOURS/OR GAME
Thursday - 1HOUR 30
Friday - 2 HOURS
Saturday - 2 HOUR/GAME
Sunday - GAME IF NOT ON SAT

oooh this is a tough one.. I mean you don't even have one rest day, eek! How drained do you feel after those 2 hour practices?

one of the most important things will be nutrition, especially peri/post-workout nutrition.. have you ever taken protein + carb shakes during a basketball practice, such as during a break? It really can be very effective at keeping you fresh. If you down half of a "gatoraid + protein shake" during practice, then down the other half (or more) after, lifting won't be nearly as bad.

i'd definitely say your best days to lift are mon/thurs, though it would be great if you could just chill thurs considering it's the lowest amount of work. I'd go for something like this:

Monday - 2HOURS + SQUAT/BENCH/PULL
Tuesday - 2HOURS + light bodywieght stuff (upper/lower)
Wednesday - 3HOURS/OR GAME
Thursday - 1HOUR 30 + SQUAT/BENCh/PULL
Friday - 2 HOURS + light bodyweight stuff (upper/lower)
Saturday - 2 HOUR/GAME
Sunday - GAME IF NOT ON SAT

bodyweight stuff would be things like glute bridges, hamstring iso, ghr, dips/chinups/pullups/pushups etc.

as far as rep ranges go, I would go 3 x 5-8 depending on how you feel..

i personally wouldn't deadlift, at least not right now.. i'd get adapted to the routine without deadlift, then if everything feels fine after a few weeks, i'd put it in.. but deadlift could be the straw that breaks the camel's back, in turns of fatigue/lower back fatigue etc.. not something you want when playing tons of basketball like you will be.

not so sure about power cleans in this routine, i mean, i think it'll be more of a filler than useful given the circumstances.

Quote

So I don't think I can really carry on with SS 3x5 as it would just be too much...I was thinking of having the same sort of format with

A
SQUAT
BENCH
DEADLIFT
(UPPER BACK LIFT)

B
SQUAT
PRESS
POWER CLEAN
CHIN-UPS

I think I would put A on thursday, and B on sunday and then on wednesday throw in a lighter workout of

Bulgarian split squats
Leg curl/nat ghr idk
maybe some upper body stuff like curls?/lateral raises? pushups? etc?
Calf raises

How do you think this would work and if possible suggest something better, i know its a lot to read but really not sure what to do, i enjoy lifting and have seen good results before etc so dont want to give it up.

BTW previous stats about a month ago

Squat 90kg x 5
Bench 50kg x 5
Press 38?kg x 5
Deadlift 100kg x 5 (ran out of weights could have been more)
Power clean - 50kg x 3
Chinups-max of 6 -WEak i know!

Obviously on this sort of routine i would have to eat a hell of a lot more than i am now, and really use some recovery techniques etc but just checking with you guys who know much more than I about this stuff...

thanks

that's my take on it..

peace

steven-miller · « **Reply #3 on:** September 07, 2010, 07:37:39 am »

I agree with what ardaqui said about the nutrition, work-out timing and also the deadlift, although in my experience one work-set per week is not too much and more often than not the squats are more draining. But if you are a naturally good deadlifter, unlike me, the neural fatigue and lower back stress might indeed be too much to handle.

There is also some truth about the powerclean being not that useful for someone who is essentially doing power work every day of the week. But even then I would still use it, albeit on maintenance mode. This will make transitioning into off-season training a lot easier, especially since the powerclean is a rather technical lift.

Again, making gains in strength and power might be possible for some weeks if a lot of the other variables are taken good care off. I don't think, given the circumstances, that it would be wise to try and prioritize strength increases right now, unless the situation is that you don't get much play time anyway because of lagging behind in the athletics department. Then you might just as well get stronger asap, so that this might change soon enough. But if you got to be performing at your best come game time, your situation, as it is, is already bad enough. Doing your maintenance strength work and concentrate on your performance on the field would then probably be the wisest decision.

gukl · « **Reply #4 on:** September 07, 2010, 02:38:54 pm »

Thanks for the replies guys...

To answer the questions you asked....

How fatigued i feel depeneds on the session, if its just shooting ill be fine to do more, if were doing full court fast break stuff then im going to be pretty wiped out.

Nutritionally - no ive never done the protein shake in practice, but can always start doing the gatorade stuff, i think the shake would probably make me sick haha

Deadlifts - These are my fav exercise, im built for them much more than squats (long arms, short torso), usually i dont get too much lowerback soreness from them.

Powercleans - i agree, wont be including them on second thoughts.

Unilateral - the reason i included these on the light day was more towards prehab than strength building, i read somewhere they are good for ankle strength etc

Oh yeah, one more thing i wanted to include was prehab stuff, core ankle and shoulder, but this isnt really stressing so i think i can throw it in anywhere as long as i dont hit the abs to hard.

And at the moment Basketball > Strength

Oh yeah, i will have one rest day, either saturday OR sunday...depending on when the game is.

So i think ill go with a mixture of both of your suggestions...

I like the idea of the light day for bodyweight pushups/pull ups/etc

Anyway, ill see how it goes and then decide on volume/frequency etc after ive experinced a full week of basketball.

Thanks again

adarqui · « **Reply #5 on:** September 07, 2010, 10:35:24 pm »

Quote from: steven-miller on September 07, 2010, 07:37:39 am

I agree with what ardaqui said about the nutrition, work-out timing and also the deadlift, although in my experience one work-set per week is not too much and more often than not the squats are more draining. But if you are a naturally good deadlifter, unlike me, the neural fatigue and lower back stress might indeed be too much to handle.

There is also some truth about the powerclean being not that useful for someone who is essentially doing power work every day of the week. But even then I would still use it, albeit on maintenance mode. This will make transitioning into off-season training a lot easier, especially since the powerclean is a rather technical lift.

ya i agree here, if he did powerclean as more of a maintenance lift then it would be fine.. i would just advise against trying to PR or anything after such long basketball sessions etc, but you're right, maintenance work it would be fine.

Quote

Again, making gains in strength and power might be possible for some weeks if a lot of the other variables are taken good care off. I don't think, given the circumstances, that it would be wise to try and prioritize strength increases right now, unless the situation is that you don't get much play time anyway because of lagging behind in the athletics department. Then you might just as well get stronger asap, so that this might change soon enough. But if you got to be performing at your best come game time, your situation, as it is, is already bad enough. Doing your maintenance strength work and concentrate on your performance on the field would then probably be the wisest decision.

adarqui · « **Reply #6 on:** September 07, 2010, 10:40:48 pm »

Quote from: gukl on September 07, 2010, 02:38:54 pm

Thanks for the replies guys...

To answer the questions you asked....

How fatigued i feel depeneds on the session, if its just shooting ill be fine to do more, if were doing full court fast break stuff then im going to be pretty wiped out.

Quote

Nutritionally - no ive never done the protein shake in practice, but can always start doing the gatorade stuff, i think the shake would probably make me sick haha

ya i thought so too when i boxed, but I would bring a gatoraid shake, like 16 oz mixed with nearly 1 scoop of protein (24g), mixed with 1.5-2 scoops of gatoraid powder, in water.. take half a swig of that shake and I was full of energy again, no cramping either.. you'd be surprised how effective it is during long bouts of work such as in a basketball practice etc... just try it out during your long practices, such as:
- 2 hour practice: half shake at 1 hour
- 3 hour practice: 1/3rd of shake every hour

of course drink your water too, not saying all you should down is that shake.

Quote

Deadlifts - These are my fav exercise, im built for them much more than squats (long arms, short torso), usually i dont get too much lowerback soreness from them.

ok well that's cool then, include them, just don't go balls to the wall for at least the first week, on any lift for that matter.. week 1 = break in mode.

Quote

Powercleans - i agree, wont be including them on second thoughts.

nice..

Quote

Unilateral - the reason i included these on the light day was more towards prehab than strength building, i read somewhere they are good for ankle strength etc

they are good for everything, vmo, ankles, glutes etc.. i'd give them a little more focus than prehab.

Quote

Oh yeah, one more thing i wanted to include was prehab stuff, core ankle and shoulder, but this isnt really stressing so i think i can throw it in anywhere as long as i dont hit the abs to hard.

ya that stuff isn't really relevant in terms of managing fatigue, can throw that in anywhere.

Quote

And at the moment Basketball > Strength

Oh yeah, i will have one rest day, either saturday OR sunday...depending on when the game is.

So i think ill go with a mixture of both of your suggestions...

I like the idea of the light day for bodyweight pushups/pull ups/etc

Anyway, ill see how it goes and then decide on volume/frequency etc after ive experinced a full week of basketball.

Thanks again

nice! np man, hope we've been of help.

peace!

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Author Topic: Basketball & Strength training (Read 7118 times)

gukl

Basketball & Strength training

steven-miller

Re: Basketball & Strength training

adarqui

Re: Basketball & Strength training

steven-miller

Re: Basketball & Strength training

gukl

Re: Basketball & Strength training

adarqui

Re: Basketball & Strength training

adarqui

Re: Basketball & Strength training