Ok so I haven't done any real training for at least 3 years, (apart from balling that is) and I'm a little worried I'll over do it or worse injure myself if I go to hard. I've got 2 1/2 months until a big streetball competition here and I'm wanting to increase my first step, indurance and strength in my legs as much as possible in the time that I have. When it comes to programs I'm usually pretty good at sticking with them so any advise won't be waste of time. Just need a little direction as to where I should start as far as what exercises to do and how many reps I should be doing to start with.
I've added a sig below for reference as to age, weight, experience etc.
Thanks
Injuries in the weight room tend to be more from bad form than the exercises, and you dont need to do much just starting out other than a few basic exercises. Something like a full body workout 3 x a week or upper/lower split, hitting each 2 x a week will work well for you.
squat press/bench press
ghr/rdl pull up/ row
lunge tricep/bicep/external rotator ss
calf raise plank/ roll out
Do 4-5 sets of 5-8 reps of the exercises in the first 2 rows
2-3 sets of 8-10 reps of the exercises in the 3rd row
2 sets of 12-20 reps of the exercises in the last row
** Increase either reps or weight each time you perform the same workout, you should be able to increase workout to workout to for a long period of time, start conservatively and build up. Post form check vids if youre unsure of execution.
Low level reactive work/ change of direction drills, jumping for height, and playing basketball will be all you need atm for increased quickness.
