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Author Topic: new... need help building program  (Read 429 times)
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ballin3625
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« on: June 14, 2011, 07:02:21 pm »
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 Hey guys... im a 16 year old competitive basketball player looking to really improve my vertical jump..  im about 6'2 and weigh 180 pounds.. im already pretty athletic with a 33 inch rvj but i want to get that up to somewhere between 37 to 40 inches... ive never been injured besides a small back spasm.  I always am traing hard in the weight room but i realized i have no structured program to really improve and thats wat im looking for... im tired of all this bs on the web claiming to give u "12 inches in 12 weeks"  im looking for real stuff that i can do and i dont care how long it takes im just trying to play d 1 basketball Cheesy anyone care to help please???
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creativelyric
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« Reply #1 on: June 14, 2011, 07:12:53 pm »
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What're your stats?
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ballin3625
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« Reply #2 on: June 14, 2011, 10:23:03 pm »
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My 1 rep max for sqauts is like 270..... i need to work on my leg strength... my max for bench is like 200. Thats all i really know.. i feel pretty ignorant lol but i have a 6'6 wingspan so its pretty easy for me to get to the hoop.... i can dunk but im really trying to get way over the rim....
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ballin3625
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« Reply #3 on: June 15, 2011, 09:08:34 am »
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Can anyone help me im a friggin dedeicated athlete! I want to improve so bad!!! Im willing to do anything as i just need the right guidance as a 16 year old! Please Cheesy!
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vag
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« Reply #4 on: June 15, 2011, 10:26:27 am »
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There is a very good introductory block posted in here: http://www.adarq.org/forum/performance-training-blog/an-introductory-block

But i am not sure if this is optimal for you. Give us a few more information... mainly about your training background , what have you done so far and recently?
that will help us...

You might want to fill the 'info form': http://www.adarq.org/forum/performance-training-blog/free-training-free-customized-athletic-programming-free-online-coaching/msg9077/#msg9077

Fill us with the needed info so we can make a proper training scheme suggestion.

Oh , and  welcome
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ballin3625
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« Reply #5 on: June 15, 2011, 12:57:14 pm »
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 IfOk
age:16
height:6'2
weight:180
Sleep: i usaully sleep around 8-9 hours from 1am to 9 because im on summer break Cheesy however sometimes i wake up around 5 am to go running...
Body type: i was blessed with a naturally muscular body and i am athletice

Goals: i want a 40 inch rvj and one day be able to sqaut 2x my body weight... also my main dream is to play d1 basketball... im willing to do watever it takes to get there!

Current ability : i have a 33 rvj and 1RM on sqauts is only 270... i can dunk but ive really been working hard to raise my game to a highflyer... my basketball skills are good but im still working everyday!

Injury history: minor back spasms in january is the closest ive been to an injury

Training history and acheivements: ive been in the weight room since i was in 8th grade... mostly for upper body... my max on bench is 200.. legs wise ive done mostly reactive stuff like tuck jumps etc... also leg press but i realized it wasnt really helping so i stopped using it.

Diet: i am a true teenager when it comes to eating.... i eat everything in sight regarless if its healthy or not

Activities: im a competitive basketball player.... i play year round...so basically when its not the actual season im still training with my school and im playing aau traveling all over the place.. but weekedays for me is strictly training... skill development and weight lifting
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joejoe22
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« Reply #6 on: June 15, 2011, 02:24:04 pm »
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Hey bro, welcome.  Take some time and read some articles about cycling your training.  One main problem I had in high school was that I played basketball EVERYDAY!!!  Even if I ran earlier, worked out, had football practice, whatever.  You need rest in order to rebuild.  Since it's early off season, you should be resting for at least a week of absolute rest.  No weights, running, ME jumping, dunking, or pickup.  You can do skill stuff, and shoot (always shoot!).  After that, I would say have three phases.

Phase 1: Strength Focus - 6 weeks
Phase 2: Power Focus - 6 weeks
Phase 3: Conditioning Focus - 4 weeks

That should get you to the start of basketball in October.  So as the season gets closer, you get more and more sport specific focused.  Does that make sense?  So, there's no point in doing suicides and lane slides right now, you can easily get that where it needs to be later.  Work on the size of your engine first, then rough tune it, then fine tune. Hope that helps.
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ballin3625
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« Reply #7 on: June 15, 2011, 02:55:05 pm »
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Thanks man that helps no doubt.. ive already took a week off from rigurous training and now i am starting to get back into things... cycling the off season plan definitely helps but now that i have what should i do regaurding the workouts? Should i use the introductory block? Im ready to get my journal started !
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joejoe22
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« Reply #8 on: June 15, 2011, 06:17:31 pm »
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Definitely a good program, well thought out and put together.  The thing I don't like about it is there is no deadlift.  Personally, I was stagnate with gains and injury prone until I began to deadlift seriously.  Also, you seem pretty advanced already, maybe Wendler's 5-3-1 for your strength block, with squat, dead, press, bench.  Def strength focused program!

Also, what position do you play / want to play?  I was a pg and one off the things that improved my game 100% was the point guard college.  It was awesome!  They teach you how to break down film, scout def and off, be an effective floor leader, not to mention they have a really good reputation with a lot of coaches and will let them know if you do well.  That's how I started getting recruited.  Just a suggestion, I don't work for them or anything, I'm actually not sure if that's what it's called.  Look into it.
« Last Edit: June 15, 2011, 06:24:06 pm by joejoe22 » Logged
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ballin3625
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« Reply #9 on: June 15, 2011, 06:50:46 pm »
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Yea man ive heard tons of good stuff about the deadlift...

But i play shooting guard now because i have a really pure shooting stroke.. unless i grow two more inches ill be playing point guard in college which is fine cuz my handle is pretty solid.. and yea i have heard of point guard college.. its just so expensive! But yea im seriously going to consider it..
how much did you improve going there?
Also im going to post my workout for tomorrow soon so can you please stay tunned and tell me what u think Cheesy
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joejoe22
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« Reply #10 on: June 15, 2011, 07:24:46 pm »
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Quote from: ballin3625 on June 15, 2011, 06:50:46 pm
Yea man ive heard tons of good stuff about the deadlift...

But i play shooting guard now because i have a really pure shooting stroke.. unless i grow two more inches ill be playing point guard in college which is fine cuz my handle is pretty solid.. and yea i have heard of point guard college.. its just so expensive! But yea im seriously going to consider it..
how much did you improve going there?

Physically, not much.  Mentally, strategically, and my basketball IQ went way up.  Got to see how i stacked up against some of the best guards in the country, and learned how to improve my game on my own.

Quote from: ballin3625 on June 15, 2011, 06:50:46 pm
Also im going to post my workout for tomorrow soon so can you please stay tunned and tell me what u think Cheesy

Will do.
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ballin3625
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« Reply #11 on: June 15, 2011, 07:27:29 pm »
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Im making my workout for tomorrow right now but im thinking ahead to my cycles to come... what are some things i can do for the power and conditioning cycles?

But who were some of the guards you played against and how did you do? 
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ballin3625
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« Reply #12 on: June 15, 2011, 07:51:23 pm »
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Ok so heres my workout for tomorrow:
Dynamic warm up
foam roaller
Basketball Skill work-shooting/ball handling/agility work
glute activation
tuck jump 3x10
Sqauts 4x5 (weight is going to be based on how my legs feel)
deadlift 4x6
unilateral 3x10 each leg
glute ham raises 3x as many i can do
DB calf raises 4x15
core
stretch


Im killiing my junior year yal no matter what it takes!!!!!
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ballin3625
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« Reply #13 on: June 16, 2011, 12:42:04 pm »
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Got a really good workout in today! My legs feel real so tomorrow im going to keep pushing. Then im probably going to take the weekend off to let my body recover a lil bit then get back to the grind monday.. ill post my workout later on tonight  Cheesy
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ballin3625
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« Reply #14 on: June 16, 2011, 08:14:35 pm »
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Cant get into the weight room tomorrow.... but im still going to hit the court and get up alot of shots. Alsooo ganna do ALOT of ball handling. Then go to hang with some friends later on..
Next monday im going to start lifting 3 times a week to really get my whole body strong especially my legs highfive
im going to be lifting monday Wednesdays and fridays. Add thhat in with basketball skill work aau tourneys on the weekeds im ganna be a dead. An by the end of the summer lol but this is what it takes so im down!
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