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Hey guys got a newsletter from alex marako.

NOTE: Using this workout, you WILL get stronger in all the right places as
an athlete without any equipment.4-Week Speed-Getting Bodyweight Training Program:

Day 1:

A. Bodyweight Squats on your toes 3 sets x 50 reps

B. Close-Grip Pushups 4 sets x 20 reps

C. Alternating Step-Ups 3 x 15 reps (each leg)

D. Inverted Rows 60 total reps (however many sets it takes you to get there)

E. Jumping Jacks x 100

Day 2:

A. Alternating Lunge Jumps 4 sets x 20 reps

B. Walking Pushups 3 sets x 20 reps

C. Drop Lunges 4 sets x 10 reps (each leg)

D. Pike Pushups 4 sets x 10 reps

E. Jump Squats 2 sets x 25 reps

Day 3:

A. Bulgarian Split-Squat Jumps 4 sets x 10 reps (each leg)

B. Wide-Grip Isometric Pushups 2 sets x 30-60 seconds

C. Wide-Grip Pushups 4 sets x 20 reps

D. Bulgarian Split Squats 4 sets x 15 reps (each leg)

E. Jump Rope - 500 jumps

Do that program 3 days a week, preferably Monday, Wednesday
and Friday, with the weekends off. Four weeks later, you'll be
way stronger and ALL without using any weights.

What dya think about this programme? Isn't the plyometrics a little to much volume, for example, alternate lunge jumps?

well yeah I do do static stretching after basketball. each hold about 12sec. So why do you think i cant go too down too much or my back will round? And you said to tighten the abs. I tried on squats But still it didnt help me get to below parallel. if you say I need to stengthen my core, i still don see how much the abbs cna help in keeping the back in neutral position. Isnt the cause of the rounding of the back is inflexibility?

and must I do calf raises? also for core, is it necessary? I know all this exercises wont stunt your growth but I'm still a little scared My muscles are too tight due to the core exercises that it kinda slows my growth. Even my friend whose real good at basketball and has done leg and arm workouts, he told me for now just do arms exercise like push ups and leg workout. He said the core not now. I know you'd probably suggest I still do them but I'm still unconvinced it would not do any harm to my growth.

thanks again man

Hey, I'm a basketball player, standing only 5ft6, and weighing really light, 48kg. I play basketball at least 6times a week,(if the weather doesnt stop me). Well, Just to let you all know, I;m really determined to go as far as i can into the game of basketball. I know they always say asians will have totalyl no chance to play pro in the US, but that is my dream.

Well thats all.

well i have stopped lunges step up. in fact, maybe in 10minutes or so I;ll start warming up and workout. I'm going to s=do reverse lunge with a greater step. I do it in a way it reassembles travelling lunges.

And I do try to keep my back a straight as possible through my whole workout. Do you think i might be inflexible? I cant reach my toes with my legs straight. I did a test by myself before and the results were that I did work on that stretch. basically, sitting down, legs straight, and reach for your toes. I could only touch barely touch it after basketball. AFter stretching it for like 20sec or so I can slowly touch it. and for hip flexors, I still am not sure where it is. I have googled it, but jsut doesnt make sense. I mean, they say normally tight hip flexors are what makes ppl hard to squat down. But you see, when you squat down, I only see my glutes and back getting stretched. Has not a single thing to do with the hip flexors. They are below your stomach, somewhere around there. unless I got it wrong.

And well what you said is all true. Not sure if this will help, but when I do single leg RDL, i squeeze my glutes hard, when i go through the pulling motion, I feel it in my glutes. I do it until my glutes are really uncapable of doing another rep of good form. Yet , my hamstrings get sore the next day. But I think its the glute bridges that makes my hams sore. thats the one I really feel my hamstrings. So if it was the glute bridges, doesnt that mean my other workouts are not intense enough?
Wow this are so complicated. SO how do I test my weak link thn?

hey guys, you know they say that the power of the shot should come from your legs, and not the arms. But I see most nba players not using their legs while shooting. like look at this guy, I see the power comes from his hands but they are also coming from the legs, and i see all comment saying you gotta use more legs and jump when you shoot and so on. ( please ignore his shooting form):http://www.youtube.com/watch?v=XqdYLPb4EUA



and also, they say your hands should be relaxed, take a look at steve nash shooting, it looks stiff when he holds his foollow through: http://www.youtube.com/watch?v=pzQruMtrqQw

So what do you guys think about the legs porvidin power for shot and the shooting form of steve nash? I've heard steve nash has a good shooting form.

Thanks guys

one more thing, isn't larry birds shooting set point a little to high up on top of the head? http://www.youtube.com/watch?v=tzyfhp67TEk