Hey, I am a 6’3" 190lb basketball athlete hoping to turn pro next year.
I was looking for the best way to peak my on court athletic ability (Sprints& Verical jump)
i came up with this:
A Westside Barbell routine incorporated with OL’s, 2 ME days+2 DE days
DE Lifts are jump squats speed squats and speed deads.
(ol’s are a part of the accessory)
I have a few questions though…
do you think I should take off the DE lifts and put in sprint work ? im a basketball not a sprinter but i think they are alike
any other guidelines and suggestions for me as a basketball athlete?
I have Kelly B’s Vertical Jump Bible and it is definately something you should get. It covers everything you will need to take your skills to the next level in my opinion!
Because westside trains both max strength and max power.
i don’t have to add the ol’s… that’s why im asking for your opinion.
lol… of course i will play basketball
the lifting routine is just a tool to help me go PRO.
in my opinion, basketball is a simple game, athletic ability is far more important than training for moves and shooting, but i won’t go there now.
Now about my stats.
I have a high max velocity, i made great vert and speed gains from just playing the sport.
but i’m really low on max strength, i thought that if a boosted my max strength, by external resistance training, my vert gains will rocket.
And training for ONLY max strength sounds a bit corny to me.
I think training your skills is the way to go with the strength work secondary. You can’t just throw your weights in without planning how you are going to practice the most important thing, basketball. If you are playing basketball 3 hours a day and then try to lift heavy weights, you are not going to fair too well. The same goes for playing basketball after doing a high volume lower day in westside.
Actually, the goal of the Westside guys is to maximize strength. It is a system that was developed by powerlifters for powerlifters.
lol… of course i will play basketball
the lifting routine is just a tool to help me go PRO.
in my opinion, basketball is a simple game, athletic ability is far more important than training for moves and shooting, but i won’t go there now.
You need to integrate all elements of your training into your overall program. You can’t set up a weight program independent of your basketball and plyomentric program.
Now about my stats.
I have a high max velocity, i made great vert and speed gains from just playing the sport.
but i’m really low on max strength, i thought that if a boosted my max strength, by external resistance training, my vert gains will rocket.
And training for ONLY max strength sounds a bit corny to me.
Have you ever lifted (seriously) before? If not, you can go with a very basic routine. Hit your whole body with some big basic lifts (squat, deadlift, bench, rows. Maybe some power cleans if you can do them properly) and you will make great progress. Do this lifting on the same day as your other high intensity work, preferrably after your basketball work.
i don’t get the weight vs basketball thing though.
a basic westside workout would take me exactly 50 minutes to complete.
so far i was doing undulating periodization week one 3x6 week 2 3x5 week 3 3x4…
i play basketball AM’ go to school, lift, rest 4 hours go to team practice, and stay extra 1.5hr in the gym, sleep, repeat. and i don’t lift everyday… and i don’t have a team prac everyday so i’m not OT
diet is in check.
my plyometric work is basketball itself. i aint doin no depth jumps. i love my knees.
Anyways, the point is that if you’re playing basketball everyday for hours, it probably isn’t going to be beneficial to do an extremely intensive program like westside when you can keep the CNS drain lower with other training means, while still improving max strength.
