Help Me With My Basketball Workout.

[TheLad]

Hello

I need some help with my routine! My goal is to get my cardio up with HIIT, increase my vert jump with plyometrics and increase size/strength with weights.

If you got a minute, could you take a look at my workout, its not really finished, and i haven't really sorted out wednesday yet. I think i need to do more weights, and focus on doing some more shoulder exercises.

I plan on eating A LOT. At the moment i'm 6"3 and 172pounds. I haven't completely sorted my diet yet, but lots of protein and carbs, 6 meals a day.

Monday

Bench Press - 5x5
Military Press- 3x8
Lying tricep extension- 3x10

Plyometrics

Tuesday

HIIT Cardio

Wednesday

Bent row
???
???

Thursday

Squats 5x5
Deadlift 5x5
Calf Raises 5x5
In place lunges

Friday

HIIT Cardio

Sat + Sun

Rest

Yeah, so any help would be great

Harry

 

[TheLad]

Anybody help me?

 

[timtim]

not enough lifting at all. plyos 1 time a week will do little. HIT during the offseason? not the right timing for HIT. Should begin HIT about 6 weeks prior to your official start to the season. weekends off? pretty much the whole routine needs to be redone, starting with the off season weight training routine. off season is time to work on weaknesses and power. doing HIT and plyos, both primers for in season training, will not make you better prepared next season. you should look into periodization and how you cycle training to get into peak condition. you have a mish mash of stuff right now, none of which is really addressing any specific need but rather trying to do a little of everything.

please describe what plyo routine you have planned. plyos are extremely advanced training methods and the number of sets, reps, and rest all factor into how well your body adapts to the ultimate goal of plyos, proprioception.

 

[TheLad]

not enough lifting at all. plyos 1 time a week will do little. HIT during the offseason? not the right timing for HIT. Should begin HIT about 6 weeks prior to your official start to the season. weekends off? pretty much the whole routine needs to be redone, starting with the off season weight training routine. off season is time to work on weaknesses and power. doing HIT and plyos, both primers for in season training, will not make you better prepared next season. you should look into periodization and how you cycle training to get into peak condition. you have a mish mash of stuff right now, none of which is really addressing any specific need but rather trying to do a little of everything.

please describe what plyo routine you have planned. plyos are extremely advanced training methods and the number of sets, reps, and rest all factor into how well your body adapts to the ultimate goal of plyos, proprioception.

Hi

Thanks for replying!

I've got plyos 3 times a week. Should i swap HIIT for 30 mins cardio instead?
I'm tempted to just do a body part or 2 per day, but i'm not sure if that would be overtraining as some exercises overlap muscles.

I got my plyo rountine from a vert jump training programme from my coach, rim jumps, speed rope, truck jumps, that kind of thing.