12 week off season program

Expert Discussion Strength Training
1

hey im starting a 12 week offseason program thats in my nba power conditioning book. it has a hypertrophy phase…does everyone have to do the hypertrophy phase even if uve already worked out for a while (the phase is part of the program)

and also i was wondering if i should start the off season cycle now where were only starting practices 3 times a week for summer league, or should i wait til the summer where theres no practices but theres GAMES most of all summer…im thinkin just start it now but would it really affect it since its not REALLY offseason but were only practicin 3 times a week so… is it that much of a big deal that u HAVE to be in off season literally?

2

did you even do your last program?

3

ya man of course i did for about 2 months

4

in the 12 week offseason program in the book it shows like the first exercise then the second etc…but it has 2 number ones, 2 number threes…?? like it has number 1 bench press, then number one again and its lat pull down. does it mean i have to alternate each week since both are put for number 1? what does it mean?

5

it might mean that u do the lifts in a superset

6

which would mean you do a set of say, DB Bench, and then a set of Lat pulldowns with little or no rest in between.

7

ill read it over again and tell u what it says tomorrow

8

i have the book. those numbers are supersets

9

heres what it says in the book…it really doesnt say anything about supersetting, but here it is:

  1. Bench press 4x10 quality sets

  2. Pronated grip pull ups/pull downs (wide behind head, shoulder width in front) 4x max or 4x10

  3. Incline bench press (bar, dumbell or machine) 4x10 quality sets

  4. Seated lat row or dumbell lat row, or T-bar 4x10

  5. Military press or shoulder push press (bar, dumbell machine, standing or seated) 3x10 quality sets

  6. Upright row, shrugs, dumbell raises shoulder fly machine 3x10

  7. Tricep extension/ press, bar dips, tricep press downs 3-4xmax or 3-4x10 weighted

  8. Bicep curls (bar or dumbells) 3-4x10

  9. Abdominal crunches: straight, bent, and rotary 30-40 reps each

how come theres two number 1’s, two number 2’s, two number 3’s. etc??? i dont get that cuz it doesnt say anything about supersetting…and like for example for number 3 it has upright row shrugs dumbell raises and fly machine, i pick one to do right? please someone help me on this im confused im asking so when i do it i wont be doing it wrong (please answer if u know for sure thank u)

10

its obviously a superset. i don’t see why you’re following program from a book that is nothing special to begin with…adjust your training to meet your needs and goals.

11

its a book strictly on basketbal training with agility drills, speed drills, and just a full routine.

are u sure its a superset cuz it says absolutely nothing about that. maybe i alternate each week?

12

ill post what it says for lower body tonight…

13

looks like a superset. The way I’m reading it, A sample workout would be one exercise from each line for the prescribed number of sets and reps. There’s no harm in following a written down program, just understand it may not suit your every need.

14

heres what it says for lower body…

  1. Squats/leg press 4x10 quality sets

  2. Lying hamstring curls 4x10

  3. Clean pulls or power cleans 8-6-6-6 quality sets

  4. Step-ups, lunges or leg extensions 3x10

  5. Hamstring curls (seated, single leg, or standing) 3x10

  6. Side lunge or adductors-abductors 2x12-15

  7. three-way standing calves or heel raises 2x15-25 each way

  8. back extensions or straight leg dead lifts 3x10-15

  9. hanging leg raises
    bent 2x15-30
    straight 2x10-15
    sides 2x15-25

are u guys sure its supersets im really confused…cuz it says nothing about supersets in the book…i mean wouldnt it be overtraining if i supersettted all that??? maybe its just alternating each week from like for example the first number 1 the first week then the second number 1 the next week…i dunno please help i wana start this this monday…thank u

15

Kobe -
It probably is a bad program. If you’re having problems understanding it, that probably means it is a bad program.
You’re constantly looking for excuses not to do things too, and you’re wondering why you haven’t been improving?

Just get off your ass and do something!
anything!
The board, myself included are more than willing to help you but we can’t answer questions about a program that was probably made up by some marketing geek whose never touched a barbell in his life and isn’t worth the rags its printed on.

Squat
play Basketball
rinse
repeat

16

well said :cool:

17

your thinking im one of those people who just sits at home all day…well that is COMPLETELY oppositve of me. im always active. i workout 3 times a week and play basketball every single. i just thrive for perfection. anything i do i have to know for SURE and i have to know what im doing thats why i ask alot. so ur saying that program is bad? and just go to the gym and squat? is it ok if i make my own program?

i just wanna know if thats supersets, the other posts i posted^^ on the other page. i just wanna try out the program it cant be that bad. please.

18

I’m just saying youre asking the wrong questions. Do the program or don’t do the program, but don’t bother us with questions about something no one can tell you the answer to.
And re: the supersets - that’s what we all agreed they looked like, why ask us again?

Kobe - read Dave Tate’s latest article at t-nation.com
stop. reread it again.
repeat that process until you understand where I am coming from.

19

I really wanna do this program

I read over it and it did say something about supersetting in the section but did not say specifically to superset those^…

Ok this is what im confused of…maybe its asking to alternate each week

For example…

  1. Military press or shoulder push press (bar, dumbell machine, standing or seated) 3x10 quality sets

  2. Upright row, shrugs, dumbell raises shoulder fly machine 3x10

maybe its saying one week do military press or etc, then the week after to upright rows or etc…???

I just wanna know FOR SURE that its supersetting

20

No, you seem to be right there.

Kobe, I’d also suggest learning to write in a clearer fashion - I think some of your problems getting help from the board are b/c your questions are usually unintelligible.