Hey Guys! my season just ended for basketball and im starting to lift again monday! im so pumped but i need ur help to see if my program is ok. im 6 foot 1. 174 pounds. vert is maybe around 25 and thats with a running start off two legs. im guessing my weakness is more in my hams than quads. my lower back is pretty strong. anyway back to my program. please free to judge anything with the knowledge u know. anything i can make better or change. are the rep ranges good? im looking to be explosive and stuff. not workin for slow twitch. im workin for fast twitch. i want some upperbody mass also so i added some of that in. please help me make the program better in any way i can. also would it be better to workout then play ball or play ball then lift cuz my gym with a basketball court doesnt have a squat rack surprisingly, so i have to go to another gym do my squats, then come back to play ball. also keep in mind while trying to help me that im gonna play ball also during this. on high intensity days im gonna work on my game with drills also maybe play pickup games after. on low intensity days when im resting im not gonna play pickup games just do drills for my game. well heres the program:
Full Squats 4x6 (increase weight every week)
Reverse Hyperextensions 3x6
Front Dumbell Raise 3x8
Abs- add up to 500 reps
Bodyweight squats 3x6
Abs-500 reps in
Bench Press 4x6
Lat Pull Down 3x8
Middle Back Extensions 3x8
Lower Back Extensions (super-set with Ab exercise) 4x8
Explosive Calf Raises 3x8
Bodyweight squats 3x6
Abs-500 reps in
Romanian Deadlifts 3x6
Leg curls 3x6
Hip Abduction 2x8
Hip Adduction 2x8
Medicine Ball throws with ab crunches
(also i might sprint on mondays if i feel like i can before my workouts)
Im not qualified to criticize like others on here but I think you need another explosive lift or two in there. And id add medicine ball work if it was for me. Other than that id play ball before lifting and the program should see results!
JMO…check out an article like Defranco’s Westside for Skinny Bastards. if you go to his website, he’s also taken a lot of questions about it, it should give you an idea about exercise selection, and since he only lists one day of ME lower - should give you plenty of time to lift where you want. Allows for a lot of variety.
If you’re relatively weak to begin with, strength training is a must. If You’re relatively strong, focus more on power and speed. You get enough of speed from playing basketball. That’s why Defranco only has one heavy leg workout a week to keep the legs fresh while you work on speed on other lifting days like sprinting or plyometric exercises. I’m sure I can make Defranco’s program a tad better with some ideas from DB Hammer and others depending on the individual.
Kenn’s tier system is a good one but I’m not sure where you can get the information on the internet on how to set it up beside buying his book. Of course i don’t follow it to the letter. I have my preferences after years of trainings.
HAHAHAHAHAHAHAHHAHAHAHAHAHAHAHAHAHAHAHAHAAHHAHAHAHAHA…ok now that im done being an asshole, let me explain the premise. A larger muscle has a much greater potential for contraction strength and speed. Plus playing your sport really wont allow you to get too big for it. Thats why that hypertrophy work is in there, it is beneficial. Defranco knows what hes talking about as well. It would be a good program guideline to follow, its simple, builds all needed qualities, and effective(via visible results). As well look at every guy in the NFL, pretty good amount of mass and great amounts of speed. Basketball players as well, Kobe is a more muscled basketball player, look at his incredible speed and jumping ability. Shaq is very muscled, I know these are pro examples, but just showing. So no, gaining some mass from a program such as that will not have a negative impact, but in fact a very positive one!
Ok you have very poor relative strength. How much do you weigh? Bodyfat? I would go on a program utilizing bodyweight exercises and repition dumbbell exercises to gain some muscle and relative strength. Ie dips, pull ups, bodyweight squats, DB unilateral exercises, DB upper body exercises. All these would do well in the 3x8-12 rep range. When you can do around 15-20 dips, 10 pull ups, 50 bodyweight squats, and I guess 30 or more push ups, you can move onto some weight training. Until then Id stick with bodyweight and muscle building exercises, this will prep your muscles and connective tissues for the stresses of weightlifting, as well you will quickly gain strength in the hypertrophied muscles taking advantage of its greater potential. As well it doesnt get much better than what defranco has layed out. I guess really the only thing Id change would be skimping on hypertrophy work for the upper body, more focus on limit strength, speed. What do you weigh? What is your bodyfat? Height? Age? Diet?
He puts quite alot of work into his job - and it shows. He IS smarter than you, so just follow it for a while. Read it until it makes sense to you. if it doesn’t, research it until it does. And just get out there and do it. that’s half the battle.
Ok, here is the deal, everyone has been very patient with you, and it seems that you ask the same questions over and over again. However, the fact that you are young and trying to advance your abilities the right way is what makes me want to continue to help. So here will be some explanations about the hypertrophy portions of the program.
Muscle mass is foundational to you gaining strength, speed, a higher vert, etc.
Why and how you ask? A larger muscle fiber has a greater potential to contract with more force and with more speed.
Well great, what other reasons are there for the hypertrophy work they perscribe? Well another thing it does is prepare the joints and muscles for the riguors of maximal effort and dynamic effort work, helping with injury prevention as well.
So the gained muscle mass when combined with specific skill practice(in your case playing basketball, doing drills, shooting) and with maximal effort(weights) and dynamic efforts(weights, plyo’s, basketball itself is a dynamic effort) will make this muscle functional, allowing for greater agility, verticle leap, accelleration, and pretty much all other athletic expressions.
Just to echo what everyone else has said you need to be stronger! I was like you my 9th grade of high school, I searched for the ultimate way to increase my vertical leap yet I seemed to make no progress no matter what program I followed.
Then in my sophomore year I made the stunning realization that I was, in fact, weak. So I started training my ass off just to get stronger, focusing on squats and the olympic lifts mainly and by my senior year I jumped 39" inches at a Georgia Tech Combine at a bodyweight of 202 pounds. This was the highest at the combine, pretty good for a white kid.
In short, quit worrying about increasing your vertical, if you focus on getting stronger and explosion in your lifts it will come. I don’t believe in training specifically for the vertical leap, I feel it’s a byproduct of proper training in general.
thanks alot guys, so DeFrancos program should be the one i should follow (westide for skinny bastards, the link i gave u) his template gives u exercises to choose from, go to the site and ull see it, should i change up what exercises i do each week?? and how do u like his template at the bottom…
monday-max effort upperbody
wed-sprint work, work on skills
friday-same as wed
alright i get u guys, muscle mass is needed for vertical leap because ur force increases. im just sayin i wont get slower or anything right with muscle mass? and has anyone gained vert from defrancos program, cuz it really only looks like a program for someone who wants mass on their upperbody…could someone clear me up on thsi please
all of his football players, and did u check out the guys with the 37.5 and 35 inch verts? And you really dont have enough knowledge to diagnose a programs purposes. I explained to you the resons for the mass.