You need to get stronger
You need to play more basketball. The nature of the sport will develop the energy systems and explosiveness that the sport demands. Your body will adapt quicker when you expose it to the specifics of the game. Everything you do in the weightroom is non-specific training. Now, there will be transfer of strength over to the court. But nothing you can do in the weightroom is going to directly help you as basketball player. Use weight training for injury prevention and to gain more strength, but if you think DBs training system is solely going to make you a better basketball player, you have to rethink a little.
Frankly, I’m getting a little tired of the “weight training and weight training alone will make you a better athlete thinking”. If you want to be a better basketball player, play more and more basketball.
Weight training can help you develop the specific motor qualities needed in athletics( speed-strength, starting strength, explosive-strength), Which is needed in basketball, but it will not enhance specific skill( ie.basketball shot, dribbling etc.)
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Yes, but playing basketball can develop those as well. How did thousands of basketball players get to be explosive and quick without weight training?
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Yes, of course. Although Poliquin has claimed to improve someones shooting ability by increasing strength. However, for example, a low-post player who gets stronger and gains weight may be able to get better position, hold off defenders and get more time to take a shot may improve his chances of making more baskets or at least get him more looks at the basket.
Right and right Thomas, but most pro players are very explosive naturally, they didnt get it just from playing basketball. These guys can un and jump no matter what they do, I think maybe thats why they are Pro’s and we are stitting here talking about them. LOL
Again if an athlete is stronger and it allows him to post up or jump higher. The static strength he has built has helped him use his skill as a post up player and not get pushed away. Weightlifting did not teach this athlete how to post up, it just increased his strength too post up.
but most pro players are very explosive naturally, they didnt get it just from playing basketball
Yes of course there are athletes playing basketball that have great natural explosiveness, but take an athlete that doesn’t react quickly, move great or jump high, expose them to the physical qualities that are found in basketball and most of them will show improvement in those areas.
Sorry to hijack your thread quicktim.
Here’s a good program for you to follow.
It’s simple, understandable, and effective. Don’t even worry about anything else besides improving your skills on the court and getting stronger until your full squat hits 315. If you simply play ball, even leisurely, a couple of times per week, you’ll be getting enough reactive work.
I don’t think anyone suggested he quit basketball and take up powerlifting (I may have to check though).
We are answering under the asumption that he plays ball, and is looking for other methods of physical development that may compliment or even improve his game (like vertical jumping, etc…). We are also advising him to KISS because he is obviously not streong enough to begin advanced training methods.
In other words:
If his question was my three point shot always drifts to the right, we probably wouldn’t have responded with advice on hitting the weights.
101pro, I went on a small tirade there. Of course I agree that weight training will help his game as long as there is a concurrent development of skills. I’ve just grown a little weary with the unnecessay complexity weight training has taken. Seems there is a growing crowd of folks who have the “weight training is the cure-all” mentality that rival the functional training crowd.
Years ago everyone quoted Poliquin. Then some folks got on the John Davies kick. Louie Simmons came on the scene. Everyone train Westside.
Now DB Hammer is popular. What will be the next flavor of the month?
Nothing wrong with any of the above. They all have their time and place.
I think too many inexperienced athletes over utilize some of these methods.
Just because something is more complex or different from what has traditionaly been done doesn’t always make it better.
Sorry another rant.
rant’s are good.
you feel better now. I tend to agree, people seem to take theireye off the ball a littlebit.
I believe at one point james cited bondarchuck as saying something like 90% of training should be of the actual sport. I think that was the gist of it (his reference). If I’m wrong james can feel free to correct me
101pro, yes Bondarchuk’s view is that the training and development of sport skill/SPP must take overwhelming precidence.
As I have stated before, lifting weights is GPP for anyone other than a powerlifter, Olympic lifter, or strongman.
Accordingly, as Thomas has just eluded to, too many young athletes skim right over GPP in a frenzy to jump on the high tech training bandwagon.
This, in fact, is a topic which I am covering in an article which I am currently writing. When I complete it I will send it to Jim at EFS and hopefully you will be able to view it there.
Ok. I’m going to do that t-mag program you suggested Kelly, thanks btw. I’v had a chance to digest it all and it sounds good and appropiate for me.
You said I shouldn’t worry about anything else until I get to a full squat of 315lbs. But what if as a result of gaining all this strength from a minorly focused hypertrophy program I will no doubt put on some muscle mass. What if I go up to say 80kg bodyweight. Does that mean I will probably be wanted to wait until I get say 350lbs full squat before I worry about anything else?
Also, do you think these are appropiate goals.
Standing vertical jump increase of 10inches from 30inchs to 40inches over the course of 6months? Corresponding to my attainment of 315-350lbs full squat. This is provided I eat well, recover well, stretch consistenly. It depends on many factors, I know. But are these achievable, reasonable goals?
Concerning the prioritising of my training in relation to skills vs weights, my problem is that I live in a place where I can’t just go down to a court and play some pickup ball. There is no-one to play against. The only option I have to to play against myself and drill myself cause there arn’t any coaches around that will be able to drill me in the immediate future. The maximum amount of organized ball I will be able to play is 3 games per week and 2 trainings. I will be making my skills triaining a priority over weights but I feel that neither will need to be compromised. Does anyone have suggestions on what sought of stuff I can to in relation to skill training to replicate or make up for my lake of actual basketball playing time?
Thankyou.
quicktim, a full squat of 315 lb at 176 lb is terrific for a young basketball player. You should see a corresponding increase in your VJ with that weight. Ten inches I’m not sure of. My question to you is: Will a 40" VJ make you a better basketball player?
As far as your basketball skill training goes, most of your training is going to have to be when no one is watching. You don’t have to play against someone all the time. If you don’t push yourself with skill work on your own, improvement will be slow. For example, Kobe shoots 100’s of jumpers everyday on his own. Larry Bird used to take a 6-pack to a outdoor court and shoot 100’s of jumpers on his own. Allen Iverson learned how to ball handle by dribbling a tennis ball when he was young in his mother’s kitchen. I think you’ll find that most top athletes are internally driven to success and don’t need much prodding from a coach standing over them. Except maybe in the weightroom.
You can’t find a place to play basketball in America?
Are you in America?
I’m in Australia. In a city where basketball isn’t that big. I’m actually seriously considering moving to somewhere in America maybe 2006 and on for the purpose of being able to play more ball. I have the drive to push myself to practice on my own but I think I will be missing something by not actually playing that much basketball. A 40 inch vertical won’t take me where I want to go and it won’t make me a better basketball player soley, but rather its more of a prerequisite for someone who not going to be much taller than 6ft2 at most, and more likely 6foot nothing. And yes, I do put quickness over vert.
40 inches? DId you know that NBA players listed verts are from a 3 step run up and can be off one leg?