Help with my off-season program

The Forums Ask Us.
1

I am going to be playing college basketball next fall. I have a program, but would like to hear what anyone has to say about. What’s good, what’s not., too much too little, wrong lift or drill, anything. The program consists of 5 days a week mainly, with an abbreviated day on a sixth. I have done a lot of lifting, running, plyometrics for the past couple years so I do have a solid base. Getting this down to 5 days was a challenge for me as I used to be a little naive and went hard 7 days a week and naturally, ened up with a stress fracture which has since healed and has caused no problems since. The only thing it still affects is my plyometric traininig due to the high impacts of it and at lest for the next few months, all of the plyo training will be done in a pool. Also, after every workout, I will be takking an ice bath and after every lower lifting session, a contrast bath. I also foam roll, stretch and warm up properly everyday, along with getting stretched out for almost a half hour twice a week. Whew, all right heres what a normal week looks like:

Monday
AM-Basketball workout(all my workouts last 90 minutes and are all skill work, with a lot of starting, stopping, sprints, cuts.)

PM-DE Lower body
Dynamic Box Squat 8x2 50%
Step ups 3x10
Reverse Hyper extension 3x15
Calf Raises 3x10

Tuesday
AM-Basketball workout (heavy emphasis on speed endurance)line jumps, jump rope and stair sprints at end

PM-Second basketball workout(little to no running or jumping) mainly all shooting

Wednesday
Easy 15-20 minute bike ride
ME Upper body
Bench press working up to 3-5 reps
Incline Dumbbel Press 3x6-10
Cable rows 4x8-12
Bentover dumbbell raise3x15
Hammer curl3x8-12
Core work

Thursday
AM
Plyometric workout
Bounding 3x10
Frog Jumps 3x10
Zig Zag jumps 3x10
180 Jumps 2x10
Squat jumps 2x8
Split Squat Jumps 2x8

PM
Normal Basketball workout

Friday
AM
RE Upper body
Dumbbell Press on swiss 3 sets max reps
Overhead Tricep extension 3x8-12
Pull ups 4x8
Dumbbel lateral raise 3x10-15
EZ Curls 3x8-12
Core work

PM
Basketball workout

Saturday
AM
Basketball workout

PM
Max effort Lower body lift
Squat working up to a max set of 3-5 reps
One legged squats 4x8-15
Leg curls or reverse hyper extension 4x8-15
Core work

Sunday
OFF

I’ll probably deload every fourth week and be changing up the reps and sets, probably along with certain exercises too. It may seem like a lot but recall all the recovery methods being utilized. Any feedback would be great. Thanks.

2

Darn I hate working with basketball, but looking at your program it need tons of work. Drop the dym work no need for basketball player. No need for plyos esp if you are playing the game, maybe some skips or bound in warmup, overall tooo much work.

Mon: weights/speed/skill work
pc
bs
bp
rev hypers
rows

tue: tempo work

wed: weights/speed/skill
hs
rev lunges or spilt squats
ip
chinups
rdl

thur tempo

fri:weights/speed/skill
pc
fsq
high vol bp work
pullups
glutham

sat: tempo

3

So what would a tempo be or look like exactly?

4

Tempo (runs) are just submaximal runs that aid recovery and improve your general fitness. You do them on your Low Intensity days, at 65-75% of your best time for whatever distance you want to run.

So, you could go to a soccer field, and do 10x100 meters on the grass, with each run around say 20 seconds (we don’t know what your 100m time is, but this is very conservative). And take 30-60 seconds rest between runs. Or you could do something similar on the court after your skill work. The KEY is to NOT do them like you do gassers, 4-6-4’s, horses, suicides, etc. These runs are usually too high intensity and too long.

However, if you’re a basketball player and shooting more than 2,000 shots a week etc., in order to save your legs you might want to consider doing “Tempo” on a bike or in the pool.

5

Can I do a tempo every off day or should one of the off days be literally off?

6

take sundays off and maybe saturdays

7

I’d hate to have him drop the gym work without knowing more about him. Is he an undersized power forward that doesn’t jump well and needs to rely on his strength for rebounding? May need to add more gym work, not drop it all together.

8

once again NO need for dym work in the weight room, hes during enough sprints, jumps and throws. you must be powerlifter.

9

By the way, I am a point guard. My strengths are my quickness and agility but would like to to improve my explosiveness a la starting speed along with my average vertical. I certainly understand the rationale, tamfb, and plan on altering my schedule to fit some something closer to the suggested, but for maybe 3 or 4 years, I played basketball nearly everyday and never saw any real improvements in my quickness or agility until I started working on it, with things like line jumps, quickfeet ladder etc. and I really hadn’t seen any improvements in explosiveness or jumping in that time, until a few months ago when I started some dyn or plyometric work. What’s your take?

BTW, I’m 18 years old, 6’1", and standing vert is a 24-25" and max squat is 285-290. Like I said before, my srengths are my quickness( first step) and agility(quickly change directions.)

10

basketball players are easy to train, get them stronger and backoff bb and there performance increases.