This following workout is what I’m going to do for basketball. I’m hoping to gain a lot on my vertical jump as well as my speed/quickness. Right now I am running track, so I have practice 4 days a week and I am NOT using the following schedule until April 1 (May 1 if I get moved to varsity). Right now I am already doing all the lifting in the schedule because I have weightlifting as class during school. I do the Plyo work on Saturday and I’m not doing the STS speed just yet because I get enough speed work at track practice. Sorry for the long post but here’s where I am right now, after 9 weeks of STS Jumping…
Age: 15
Height: 5’10
Weight: 148
Vertical: Around 30 Standing (not exactly sure on this one, my reach is 7’4 and I can get about 1-2 inches from rim off no steps…my big problem is my standing and my running are virtually the same…im thinking its cause I can squat so much and haven’t done much plyos…which is why im doing sts)
40 Yard Dash: 4.87
Bench: 155 (Don’t Laugh)
Clean: 185
Squat: 315x4 (we can’t do 1RM for squat at school…it’s parallel btw)
Monday: Upper Body Strength, Aerobic Endurance
Tuesday: Lower Body Strength, Speed Work, Calf/Shin Isolators*
Wednesday: Upper Body Strength
Thursday: Lower Body Strength, Plyometrics, Calf/Shin Isolators*
Friday: Upper Body Strength
Saturday: Track Work
Sunday: Rest
Aerobic Endurance is done just once a week in order to keep my stamina. I’ll be jogging about 1.5 miles at 50%. Easy workout.
I have weightlifting as a class at school and we do the bigger faster stronger program, which is overall pretty good. My upper body lifting sessions consist mainly of flat bench, and close/reverse grip bench with auxiliary lifts. The auxiliary lifts consist of incline bench, pull-ups/dips, tricep/lat pulldowns, and some free dumbbell work.
Lower Body days are set up like the upper body days with two main stations and then auxiliary lifts. The two main lifts are squat and power clean, and we normally squat 10, 8, 6, 2,2 and clean 5x5 or 5x3. The auxiliary lifts consist of the leaper, lunges, step-ups, straight leg deads, and ghr’s.
Speed Work is basically the Science of Speed, which consists of different form running drills (form stepping, carioca, etc.), footwork drills (fire feet, triangle toe taps), variations of sprints and 5 overspeed sprints. I will finish the workout with several footwork exercises in Jumpsoles (one leg hops, speed latter, etc.)
The plyos I’m doing is also the sts program. I have already done 9 weeks of it and I can see major improvements in the speed of my jump, and around an inch or two on my vertical. The STS people say you’ll see “radical gains” in 6+ months, so that’s what I’m going for. The program is based all on depth jumps. I will finish the workout with several jumping exercises in jumpsoles. They will include max height jumps, broad jumps, lunge jumps etc.
I’m also going to be doing some track work once a week to maintain my speed and condition for track next year. I am not 100% sure what I will be doing because I don’t even know what events I’ll be running next year. I have to wait and see if I get moved up to varsity this year. Right now I run the 400, 4x400, 4x100, and 200…so I am not sure what distance I will be focusing on. I am going to take the majority of my workouts from the CFTS.
*I may also be using the Calf/Shin isolators and the proprioceptors if I feel I need too. They are all good tools so I should probably use them.
