Hi, i have been reading up alot lately and done what most do and started to actually train. Me and my brother train together, and we both have very similiar body types and even weaknesses. I myself am a basketball freak and love the game, im 6’6-7" tall 16 years old, i weight 220 lbs bodyfat 12-13%, my 3rm for the full squat ass to grass is 180 lbs, my 3rm max bench is 175 lbs, my vertical leap is 24 inches standing, i can dunk standing quite easily, but i have no hops. My brother in the other hand is a lazy piece of shyt with sick genetics, hes 15 years old 6’1" tall, weight 210 lbs bf 16%, he weights 210 but for some reason hes build like a twig like myself, hes vertical is 26 inches, he is by far the least coordinated person i have met, He cant squat properly so im having him work on technique, half the exercises he cant do right. He never work outs.
This is the routine were doing goals in mind for both of is to gain 10 lbs of muscle mass since were both in the skinny side, gain 5 inches of vertical leap, and become more coordinated and faster, and my first step and quickness is a big concern now onto what we will be doing . The follwing routine will be done for about 11 weeks. Please critique and tell me if you think the goals are attainable, and anything that should be changed. I willl be changing alot of the exercises around every 3-4 weeks, for variation.
Gpp
Jumping Jacks
Standing 2 handed dunk
Drop Step Dunk
Medicine Ball Board Touches
20-30 seconds each drill= 1 round/set
Monday
Rope Routine
Hip Mobility Drills
Agility Ladder
Sprints 30,25,10,20 yards sprints x 2 each
Gpp 3 Rounds
a) Jump Squat 5x5
b) Full Squat 5x5
c) Walking Lunges 3x8
d) Glute Ham Raises 4 second Eccentrics 4x6
Tuesday
Hip Mobility Drills
Agility Ladder
Cone Drills
a) Flat Bench Press 5x5
b) Incline db Bench 3x8
c) T-bar Row 4x10
d) Shrugs 3x8 (Hold First Rep for 8 seconds)
Wednesday
Hip Mobility
Agility Ladder
Circuit Running with 70% Tempo
Thursday
Rope Routine 2 Rounds
Hip Mobility Drills
Agility Ladder
Cone Drills
a) Jump Squats 5x5
b) Snatch Grip Deadlift 5x5
c) Bulgerian Split Squats 3x8
d) Wide Stance Standing GoodMornings 4x6
Friday
Jump Rope Routine
Hip Mobility Drills
Agility Ladder
Sprints 35, 25, 30, 15 yards x 2
a) Swiss Ball Bench Press 3x max reps Repition Method
b) Push Press 4 sets 5 reps
c) Dips 3 sets max reps
d) Chin Ups and Pull- Ups 4 second eccentrics 2 sets max reps each