Author Topic: Additional strength exercises  (Read 6749 times)

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fast does lie

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Additional strength exercises
« on: July 16, 2012, 04:01:00 pm »
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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)
« Last Edit: July 16, 2012, 04:09:09 pm by hyperdunk1 »
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

LanceSTS

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Re: Additional strength exercises
« Reply #1 on: July 16, 2012, 07:33:08 pm »
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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. 

 
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fast does lie

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Re: Additional strength exercises
« Reply #2 on: July 16, 2012, 10:26:33 pm »
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Should I be striving for PR's with upper body press/pulls and leg curls?  Or is it better to just maintain for upper body?
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

LanceSTS

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Re: Additional strength exercises
« Reply #3 on: July 17, 2012, 12:08:55 am »
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Should I be striving for PR's with upper body press/pulls and leg curls?  Or is it better to just maintain for upper body?

always try to improve.  Youre not anywhere near a point that youd have to spend excessive time to improve any of your lifts, everything should go up for you linearly for a LONG time if you train correctly.
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fast does lie

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Re: Additional strength exercises
« Reply #4 on: July 17, 2012, 12:24:25 am »
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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.
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

LanceSTS

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Re: Additional strength exercises
« Reply #5 on: July 17, 2012, 01:03:27 am »
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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.
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fast does lie

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Re: Additional strength exercises
« Reply #6 on: July 19, 2012, 12:44:01 am »
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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?
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

LanceSTS

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Re: Additional strength exercises
« Reply #7 on: July 19, 2012, 06:37:39 am »
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A question for power snatch-- Is it possible to power snatch for example 135 lbs, but not be able to shoulder press 135 lbs? 

 Yes, the power snatch is a completely different exercise, with completely different movement patterns.


Quote
Because isn't the power snatch a combination of a deadlift, hang clean, and should press?

No.
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LBSS

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Re: Additional strength exercises
« Reply #8 on: July 19, 2012, 11:59:29 am »
+3
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.
Muscles are nonsensical they have nothing to do with this bullshit.

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Re: Additional strength exercises
« Reply #9 on: July 23, 2012, 10:21:38 am »
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and should press?

Ya shall not press

fast does lie

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Re: Additional strength exercises
« Reply #10 on: July 23, 2012, 11:22:43 am »
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what about adding box step ups, lunges, and 1 leg box squats to my current routine?
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

LanceSTS

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Re: Additional strength exercises
« Reply #11 on: July 23, 2012, 09:28:44 pm »
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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?
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Re: Additional strength exercises
« Reply #12 on: July 24, 2012, 02:42:54 am »
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I would like to jump higher going full speed off 1 and 2 leg.  Cant seem to get close to as much elevation going full speed vs a regular gallop.  I have been doing leg curls 2 times a week for the last 2-3 months.
33yrs | 24in SVJ | >45% BF | 227LB | 5'9 | 7'5 reach | 400lb max squat paused | 5'8 wingspan | 26in RVJ

Coming back from 2 years of inactivity!

Goal: Maintain 385-405lb squat while cutting down to 165 LB

LanceSTS

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Re: Additional strength exercises
« Reply #13 on: July 24, 2012, 10:35:10 am »
+1

  Adding one unilateral exercise is fine, but to jump well off the run you have to practice jumping off the run a lot.  Nothing you do in the weight room will make that happen without practicing the skill itself.  If your running jumps arent improving, pay attention to your calves as well.
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Re: Additional strength exercises
« Reply #14 on: July 24, 2012, 04:18:43 pm »
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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.