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Hi Lance,

I was wondering what other strength exercises I should incorporate in my workouts besides the back squat.  My goal is focused on vertical/speed/exposiveness for basketball (to play at an elite/college level), and therefore agility/lateral movement is also important.  My goal is to be more like a Russell westbrook/derek rose type of athlete rather than a speed machine like olympic sprinters or long jumpers.

I've been told different things by different sources, some saying incorporate front squats, leg press, etc.  And I've thought about doing entirely snatch workouts instead of lifts.

Here is my journal:

http://www.adarq.org/forum/progress-journals-experimental-routines/back-from-the-graveyard-any-help-would-be-greatly-appreciated/msg67310/#msg67310

Thanks

Also I have yet to do any type of plyo's b/c of body weight and strength isn't at right ratio yet, and knee is still flaring up some times from inflamed meniscus (may go the surgical route at end of the year)

 You need to push up your hamstring strength, especially with that knee issue you have.  Leg curls will work well for that right now.  Power snatches are good to add in, not at the exclusion of the squat though.  If youre not doing some type of pressing and pulling for the upper body, you need to.  Doesnt need to be excessive, 2 days a week is fine. 

 If you want to play real basketball, you need to get the mass of your explosive work and sports specific conditioning from actually PLAYING high level basketball.  This doesnt mean pick up games with scrubs, it means aau, legit league games, tournaments, etc. 

 

okay isee, the reason I don't strive for PR's for upper body lifts is because I was afraid that it may be counter productive if my upper body got too heavy.  So basically i am no where near the point where my upper body would be so strong and heavy that it will weigh me down in terms of vertical and speed.

Right, the small amount of muscle tissue you may add to your upper body will only help you.

A question for power snatch-- Is it possible to power snatch for example 135 lbs, but not be able to shoulder press 135 lbs?  Because isn't the power snatch a combination of a deadlift, hang clean, and should press?

lol'd in real life.

what about adding box step ups, lunges, and 1 leg box squats to my current routine?

 That would depend on your reasoning for wanting to add them.  Have you added any hamstring work yet?

Exactly.

You can work on overloading the jumping leg as well using bounds and depth jumps, but I'm not sure that's sensible for where you're at right now in terms of your strength etc.

would hip thrusts and RDL's help my hip strength/glute ?  I may be quad dominant but i have been doing regular DL's and leg curls in addition to my quad dominant squats.  Also are walking lunges quad dominant or posterior chain dominant?

Normally I dont go into much detail on this subject, hyperdunk, however since you follow advice so well I will leave you with the great Schroeders thoughts on the matter.  Read this carefully, and then read it again.  The answers to your questions  may not stick out to you the first time through it, thats fine, continue to read read read until THEY DO.


"An athlete is a person who utilizes everything that comprises a human being to the greatest level of achievement that they

possibly can, i call it P.I.P.E.S.> Physiology, Intellect, Emotion, Psychology and Spirit. Without any of these things being 100%

and tehre's no such thing as 110% in my book theres only 100%. Without all of those given the same attention one cannot

truly achieve elite performance, so an athlete is somebody that Utilizes PIPES to the fullest, its not somebody who molests kids

or parties when the games over, or parties after the championship or smokes dope or uses drugs of whatever sort,

recreational or performance enhancing. Its someone who utilizes everything we have. I'm a believer in God, some ppl take

offense to that, some don't but I believe God gave us all of the things we need, but in an interesting way God also made it so

that all of these things were possible, but none of them were possible at the same time. Depending on what you chose to do

with them, and my system of training is one that's in theory designed to utilize all of these and create elite performance. And

elite perfomance to me is the best that, John, you can be, or the best that on eof your clients can be, or the best that I can be,

or maybe we're not good enough to make it to the NFL or run 100m in the olympics or play on a Stanley Cup champion, but

that doesn't mean we're not elite in our own right. Everything we do is human performance, getting in and out of a chair,

picking up our glass to drink milk or OJ in the morning, raising our fork to our mouth to be able to renourish ourselves,

everything is athletic, and I'm the kind of guy John, that well like the night we were in Birmingham and we went to dinner, I

watched you and your cohort eat and how you raised your arm to get the food to your mouth, how you set it back down, the

position it was in when we were talking casually, the position your body was in, your respirations when we were having a

more serious part of the discussion, and I live this 24 hours a day, I expect if my client pays me and if its one dollar or

thousands of dollars that they're taking it as serious as I am, b/c if one of these things aren't utilized completely to me, you

accelerate the death process, b/c you're not living as elite as possible, and you're going to die sooner, I don't care if its one

second sooner or a half a second sooner, or a day sooner, its sooner, I want to get the most out of life for myself and

everyone that i come into contact with, so I hope that explains to you what i think and athlete is."

^^

athlete article..

CTRL+F "squat"..

..not found

..did not read

 

Kingfish, as a squatturtle, I think you may also need to carefully read the following, again, read it over and over until it sinks in.







well first ppl don't like to have to incur the cost of emotional output, we avoid displaying emotion every opportunity we can, yet

we talk about, talk about it in a manner as if we let it occur on a regular basis. Ppl don't cry when a family member dies b/c well

they're not supposed to cry b/c they have to be tough, or its really the best thing, or you know any situation that arises with

stress, 'well i've got to handle this in this way', 'i can't do this', 'i'll take a vacation', 'i'll go away from the problem and then the

problem will go away'. Well you see training is really a problem, and its a series of problems, and if you don't participate

emotionally, and you're heart doesn't get involved, b/c all emotion stems from the heart, and I believe the heart is the real

brain, like most of the martial arts and they're derivatives believe, not that i was involved with the martials arts or anything, i

came to that conclusion on my own, of course i read it like everyone else did, and said 'hmm, interesting' and then i came to my

own conclusion, and i determined the same thing, i believe the heart is the real brain, if we think with our brain we have too

many problems, we're always a step behind, we don't allow this emotion to let things occur. In order to move at high velocity,

high load, and high volume, and to be able to do it over and over, you have to elicit very specific responses, well if i go to the

gym one day John, and I'm umm, doing as we do, an iso extreme lunge, and my father was mad at me if i'm a high school kid

or i got a bad grade in school, or the coach really ripped me today b/c i had a poor day, or on the other hand, my girlfriend said

she'd marry me, or i got a scholarship to a university, something great, then it completely alters what we do in the gym, if i

come in a bad mood, then thats the way i'm going to participate, i'm not going to ahve the right emotion or any emotion

elicited in order to create these high speed, high load, high volume conctractions, b/c without the exact same stimulus, applied

in the exact same manner, you can never duplicate the movement or the contraction or whatever you want to call it, over and

over and over, and its the series of doing things over and over and over, that really solidifies this information and the way its

transfered thru the nervous system to the brain, so that it can send information back based on what the response was of the

muscles of the organs of what we were trying to stimulate. So our iso extreme, greatest joint angle, challenge one to

participate emotionally. John i'm sure when you were doing it, you questioned what the heck am i doing here, and possibly

when you questioned that, you took a break, you took a break how? well you took a break from changing the picture,

changing the feeling of what the end is, and you were now focusing on this discomfort that you're feeling, but if we embrace

this discomfort that you're feeling, and we use it to elicit more emotion, to elicit a more powerful, more high velocity

contraction, we can take advantage of it and it tranfers to athletics,