Author Topic: Basketball In-season training  (Read 3915 times)

0 Members and 1 Guest are viewing this topic.

Nightfly

  • Hero Member
  • *****
  • Posts: 925
  • Respect: +173
    • View Profile
    • Email
Basketball In-season training
« on: September 28, 2011, 07:38:01 pm »
0
Okay, so basketball season started and I have three practices a week Monday Wednesday and Friday in the evening (20:30 PM)
I usually do lifts Tuesday and Thursday, one day upperbody one day Squats and Deadlifts.
The question is how should i train and what should i focus on the days i'm not practicing.
Keep in mind that Saturday or Sunday will be game day soon.
I was thinking of doing another day of lifting on the day not game day, but that means i can't do dunks in that day because the gym is only open for 2 hours at lunch time during weekends.
So what do you think?

PointerRyan

  • Hero Member
  • *****
  • Posts: 606
  • Respect: +3
    • View Profile
    • Email
Re: Basketball In-season training
« Reply #1 on: September 29, 2011, 10:14:54 am »
0
haha iwas wondering too how i cna owrkout if i have 3trianign a week.

monday is hectic for me. gotta wokrout followed by training abotu an hour after that.

LanceSTS

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2257
  • Respect: +545
    • View Profile
    • http://www.youtube.com/user/LanceSTS
    • Email
Re: Basketball In-season training
« Reply #2 on: September 29, 2011, 03:10:38 pm »
+1
Okay, so basketball season started and I have three practices a week Monday Wednesday and Friday in the evening (20:30 PM)
I usually do lifts Tuesday and Thursday, one day upperbody one day Squats and Deadlifts.
The question is how should i train and what should i focus on the days i'm not practicing.
Keep in mind that Saturday or Sunday will be game day soon.
I was thinking of doing another day of lifting on the day not game day, but that means i can't do dunks in that day because the gym is only open for 2 hours at lunch time during weekends.
So what do you think?


 I would put the squat day first in the week, the upper second, closer to the game day.  There are a ton of different combinations that will work, youll just have to play it by ear and see how youre recovering.  If your practices arent that intense, you might want to add a little bit of lower, neural type work on the second day, and that may help with performance game day.  If youre going all out and hard practices, that wont be as good an idea. 

  Make sure you foam roll/stretch after workouts and practices, its a huge difference in how quickly you can recover and staying healthy throughout the season. 
Relax.

Raptor

  • Hero Member
  • *****
  • Posts: 14464
  • Respect: +2394
    • Yahoo Instant Messenger - raptorescu
    • View Profile
    • Email
Re: Basketball In-season training
« Reply #3 on: September 29, 2011, 03:30:16 pm »
+1
I think the main concern for Nightfly is to stay away from grinding reps. If you feel like you struggle with a rep stop the set immediately. You need to train in such a way that you don't come close to your true RM for that set in order to prevent CNS burnout and to promote recovery.

Nightfly

  • Hero Member
  • *****
  • Posts: 925
  • Respect: +173
    • View Profile
    • Email
Re: Basketball In-season training
« Reply #4 on: September 29, 2011, 05:41:55 pm »
0
Well right now practices are intense:
For example Wednesday we started after the warm-up with 10 intervals sprint(full court) jog the baseline and sprint again.
After that we had to throw the ball to the center sprint and catch it after one bounce, triple threat then attack the basket.
After these we had a criss-cross full court and return as 2 attackers vs 1  defender. We continued doing this but changing to 3 vs 2, 4 vs 3, 5 vs 4, and after all these we played 5 vs 5 without dribbling and with 3 dribbles until the end of the practice. So no rest times between drills, going all out...
Today i didn't do squats because i went and did some dunks as the weather is still nice and will do some light work the next days as matches haven't started. Of course I'm stretching after each workout, so that is fine.

What about volume/intensity/strength/power, how should I do the periodization on these considering it's in-season now?

LanceSTS

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2257
  • Respect: +545
    • View Profile
    • http://www.youtube.com/user/LanceSTS
    • Email
Re: Basketball In-season training
« Reply #5 on: September 29, 2011, 08:33:48 pm »
0
Just minimize the assistance work, and do as much needed, not as much as you can, to keep improving.  There is really no exacts, since everyone is different, but youve been training for a good while, so your recovery should be pretty good.  I would do something like

a.  explosive/dynamic/ neural wake up -  4 sets x 3-5 (hang snatch, power clean, jump squat, etc.)

b. main lift (squat/dead/pause squat/pin squat/front squat) 4-5 sets x 3-6 , can be ramped, can be straight sets, depending on how you feel that day. 

c. p-chain/hamstring balance (rdl, ghr, reverse hyper, gm) 3 x 5-8

d. lower leg/calf (standing/seated calf raise)  2 x 15-20


** on days that you feel good and recovered, do a little more volume (the higher end of the set/rep scheme and use straight sets instead of ramped on the main exercise).  On days you dont feel recovered and/or beat up, use the workout as more of a cns wake up and activation day, and ramp the sets on everything. 

  For example the 4 sets of snatches with a top weight of 185 would go something like , 135 x 5, 155x 4, 165 x 3, 175 x 3, 185 x 3.  On a day you feel well and rested, it would look something like, 135 x 1, 160 x 1, 185 x 5, 185 x5, 185 x 5, 185 x 5.  Do the same with the squat/deads, and other exercises.  This will involve a degree of auto regulation so that you dont burn yourself out, and on days your body holds you back you account for it, as well as taking advantage of the days you are able to progress.  Try to consistently add weight to the bar when you can.
Relax.

Nightfly

  • Hero Member
  • *****
  • Posts: 925
  • Respect: +173
    • View Profile
    • Email
Re: Basketball In-season training
« Reply #6 on: October 01, 2011, 09:00:40 am »
0
Thanks a ton Lance. I will do my training just like that  :strong: :strong: :strong:

LanceSTS

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2257
  • Respect: +545
    • View Profile
    • http://www.youtube.com/user/LanceSTS
    • Email
Re: Basketball In-season training
« Reply #7 on: October 02, 2011, 06:57:02 am »
0
 No problem bud, good luck with it.
Relax.

Nightfly

  • Hero Member
  • *****
  • Posts: 925
  • Respect: +173
    • View Profile
    • Email
Re: Basketball In-season training
« Reply #8 on: October 04, 2011, 02:19:55 pm »
0
Did it today, will write in my blog. It went great. Thank you again very much Lance!

LanceSTS

  • Global Moderator
  • Hero Member
  • *****
  • Posts: 2257
  • Respect: +545
    • View Profile
    • http://www.youtube.com/user/LanceSTS
    • Email
Re: Basketball In-season training
« Reply #9 on: October 04, 2011, 10:02:26 pm »
0
 Glad to hear that Nightfly, keep up the great work bud!@!
Relax.

PointerRyan

  • Hero Member
  • *****
  • Posts: 606
  • Respect: +3
    • View Profile
    • Email
Re: Basketball In-season training
« Reply #10 on: January 12, 2012, 10:53:56 am »
0
Just minimize the assistance work, and do as much needed, not as much as you can, to keep improving.  There is really no exacts, since everyone is different, but youve been training for a good while, so your recovery should be pretty good.  I would do something like

a.  explosive/dynamic/ neural wake up -  4 sets x 3-5 (hang snatch, power clean, jump squat, etc.)

b. main lift (squat/dead/pause squat/pin squat/front squat) 4-5 sets x 3-6 , can be ramped, can be straight sets, depending on how you feel that day. 

c. p-chain/hamstring balance (rdl, ghr, reverse hyper, gm) 3 x 5-8

d. lower leg/calf (standing/seated calf raise)  2 x 15-20


** on days that you feel good and recovered, do a little more volume (the higher end of the set/rep scheme and use straight sets instead of ramped on the main exercise).  On days you dont feel recovered and/or beat up, use the workout as more of a cns wake up and activation day, and ramp the sets on everything. 

  For example the 4 sets of snatches with a top weight of 185 would go something like , 135 x 5, 155x 4, 165 x 3, 175 x 3, 185 x 3.  On a day you feel well and rested, it would look something like, 135 x 1, 160 x 1, 185 x 5, 185 x5, 185 x 5, 185 x 5.  Do the same with the squat/deads, and other exercises.  This will involve a degree of auto regulation so that you dont burn yourself out, and on days your body holds you back you account for it, as well as taking advantage of the days you are able to progress.  Try to consistently add weight to the bar when you can.



sorry if i bump this post but now its my in season, and a new thread for this topic wouldn't be necessary . anyways, was wondering, is it okay if unilateral work are added, like bulgarian split squat? if so how many sets, reps and weights to do?
also can i do jump sqats with dubs to the side?

thanks