Author Topic: Easing into it  (Read 2266 times)

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BT

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Easing into it
« on: August 06, 2011, 02:20:14 pm »
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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

LanceSTS

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Re: Easing into it
« Reply #1 on: August 07, 2011, 01:43:29 am »
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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.
« Last Edit: August 07, 2011, 01:45:08 am by LanceSTS »
Relax.

BT

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Re: Easing into it
« Reply #2 on: August 08, 2011, 01:25:56 am »
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thanks for the tips, I'll be starting my program today and let you know how things progress.