VERY ROUGH workout plan

[Andystal03]

My goal for working is to become in overall better shape and become an overall better basketball player.

When it comes to weightlifting, I know only a little. I currently work with free weights but not on a consistent basis. However I will now be able to do so...5 days a week guarenteed.

I am looking to increase my vertical as well as overall strength.

Here are the workouts I do.

Preacher Curls
40lbs onto a 5/10lb bar 3x10
A Tricep workout which I am looking for a new one
Leg Press
315lbs 3x10
Calf Raises
150lbs 3x20
Incline Bench [machine]
140lbs 3x10....free weights would be less
Arm Fly [machine]
130lbs 3x10
Leg Curl [machine]
165lbs 3x10
Leg Extension? [start at bottom of curl position and lift the weight upwards..machine]
165lbs 3x10
Neck Workout in which I hold a bar with 90lbs on it and "shrug" my shoulders. Works the Trapezius I believe.
90lbs 3x10

Usually I do those all in the same day as I only go twice/3 times a week.

However I will be going more often and am looking for more organization.

The questions I have are the following:

1. What is a good tricep workout I can do?
2. When I don't have a friend to spot, what can I do for bench and squats?
3. Since I will be able to workout 5 days a week, shoulder I seperate it to upper body 3 days and lower 2 days?
4. Core and back workouts are lacking in my workout.

If you guys could set me up with an outline of a plan with suggested weights that would be awesome.

I'm 6'0, 190lbs and young haha. I don't need help with cardio as I already know what to do.

Help is greatly appreciated.

 

[Sculelos]

My goal for working is to become in overall better shape and become an overall better basketball player.

When it comes to weightlifting, I know only a little. I currently work with free weights but not on a consistent basis. However I will now be able to do so...5 days a week guarenteed.

I am looking to increase my vertical as well as overall strength.

Here are the workouts I do.

Preacher Curls
40lbs onto a 5/10lb bar 3x10
A Tricep workout which I am looking for a new one
Leg Press
315lbs 3x10
Calf Raises
150lbs 3x20
Incline Bench [machine]
140lbs 3x10....free weights would be less
Arm Fly [machine]
130lbs 3x10
Leg Curl [machine]
165lbs 3x10
Leg Extension? [start at bottom of curl position and lift the weight upwards..machine]
165lbs 3x10
Neck Workout in which I hold a bar with 90lbs on it and "shrug" my shoulders. Works the Trapezius I believe.
90lbs 3x10

Usually I do those all in the same day as I only go twice/3 times a week.

However I will be going more often and am looking for more organization.

The questions I have are the following:

1. What is a good tricep workout I can do?
2. When I don't have a friend to spot, what can I do for bench and squats?
3. Since I will be able to workout 5 days a week, shoulder I seperate it to upper body 3 days and lower 2 days?
4. Core and back workouts are lacking in my workout.

If you guys could set me up with an outline of a plan with suggested weights that would be awesome.

I'm 6'0, 190lbs and young haha. I don't need help with cardio as I already know what to do.

Help is greatly appreciated.

I'm not sure about your program, I would scrap your program and start a new one, but answers to your questions...

1. Dips are great for the triceps although I like pull-ups as well.

2. You can still Bench and Squat, just try squatting in a power rack and only use weights you are sure you can handle.

3. If you really want to workout 5 days a week then a split would probably be best, but if you just want overall strength gain then I would do 3 fullbody workouts a week and some other kinda intense cardio like swimming if your still fixated on 5 days a week.

4. For core and back I really like these.

1.Deadlift, 2.Squats, 3. Bent over Barbell Rows, as well for abs you could do incline situps and hanging leg raises, as well as other things like the plank for core strength.

 

[Andystal03]

I was planning on scrapping the entire thing and starting anew.

Thanks.

 

[fortunatesun]

Not an expert, but I do know that your main objective with weights would be to build a good base of strength from which you can then improve other aspects of your game, such as running and jumping.
You're not bodybuilding. Lots of mass won't improve your game. When you rebuild your program, scrap 3x10 sets in favor of lower reps with higher weights- 5x5 is popular but not written in stone. This will give you the strength to mass ratio that you want. Instead of isolation exercises, you want to use compound movements that emphasis lower body development. Squat, box squat, deadlift, glute-ham raise are prime examples. Add to this some upper body work and abdominals and you're set to start out.
Once you acheive a good base of strength you can start working specifically on your vertical jump and add in plyometric type exercises that will help with your speed and explosiveness. The foundation comes first so start it out simple. The only other thing is you wan't to keep your conditioning up. High intensity interval training, sled dragging, farmer's walks,etc. Again , you/re not looking to 'play your way into shape' but improve the strength aspects of conditioning that need to happen slowly over time.

 

[automaticj5]

http://www.elitefitness.com/forum/weight-training-weight-lifting/ok-revised-workout-558949.html


Here is my new workout that I will be doing -- revised much from my last plan -- I play basketball 4x a week -- just like with any lifting -- make sure you stretch and continue to shoot and play while you lift or it will throw you off big time -- it will take a minute to get used to lifting and playing anyways -- just get thru it and you will play and feel better... after all my workouts I usually go shoot for 10-15 minutes just to loosen up...

 

[Andystal03]

I'm glad to see you guys realize it from a basketball perspective.

The 5x5 I will start doing for sure.


Also to let you know, I'm not a weak person right now. I can jump and touch the rim. However I am positive I can do much better with a good workout.

For the first month or so should I stick to those major workouts and once I have a higher base strength, start using other exercises? Or should I just go to those now?

And for the basketball part, should I play before I workout or after? I usually shoot around for 30mins before I workout. Or should I be shooting afterwards?

What do you think about leg press? Should I still be doing that? Calf raises?

Also, Im new to the "plyometric" workouts. What are some that target basketball movements like the vertical jump?

 

[fortunatesun]

For the first month or so should I stick to those major workouts and once I have a higher base strength, start using other exercises?

That's the basic idea. I've had a chance to look it up:
You want to be able to squat 150% of your body weight, do 10 rep sets of pullups, and deadlift 2x your body weight. This is the minimal strength level you need to take full advantage of plyometric exercises.

should I play before or after

That depends on what your priorities are. If you're 'off season' and want to improve in the gym, then that's what normally comes first. Everyone's slightly different, though. You just might not feel comfortable doing things this way.

leg press?

Seems redundant. Heavy squats, hamstring work, and playing ball should be enough. If it's not you can always add them in.
Calf development won't help you jump higher. Some feel they help their squat and if your quads are growing, they keep your legs looking proportional. Some people don't need them. Your call.

plyometric workouts

Check out that link I give you in your other thread. One thing to consider: if your standing vertical jump is lower than your depth jump (standing on a box, jumping off and bouncing as high off the floor as possible) you need to concentrate on strength work. If your depth jump is lower, then swiching to more plyometric work as soon as possible will be helpfull. If they're about the same, then you want to keep it evenly mixed.

 

[Andystal03]

Monday/Thursday - Chest, Arms, Shoulders
Standing Bicep Curl 5x5
Bench Press 5x5
Dips 5x5
Lying Tricep Extension 5x5
Preacher Curls 5x5
Incline Bench Press 5x5
Shrugs 5x5
Side Lateral Raises 5x5
Military Press 5x5

Tuesday/Friday - Legs
Squats 5x5
Deadlift 5x5
Calf Raises 5x5
Sled 45degree Leg Press 5x5
Squat Bounces - Plyo 2 or 3x20
Reflexive Stair Jumps - Plyo 2 or 3x20
Seated Leg Curl 5x5
Seated Leg Extension 5x5

Wednesday - Core
Incline Crunch 3x20
Ab Machine Crunch 3x20
I NEED A BACK WORKOUT

40 pushups on Tues/Fri
200 Situps every night
Minimum of 1 mile ever day
30mins of Basketball


I currently can't think of anything else. How's that for a beginner plan? After awhile I would like to work in box jumps and other workouts.

 

[AEKDB]

If you want to jump higher, you need to build explosive power. I would recomend jump squats as well as oly squats. You will also want to include some form of ham training (straight leg deadlifts, deadlifts, reverse hyper, etc), and, of course, oly lifts.

 

[Andystal03]

If you want to jump higher, you need to build explosive power. I would recomend jump squats as well as oly squats. You will also want to include some form of ham training (straight leg deadlifts, deadlifts, reverse hyper, etc), and, of course, oly lifts.

The Seated Leg Curl and Extensions are hamstring workouts but they are machines. We don't have the stand for glute-ham raises.

I will add in Straight Leg Deadlifts.

 

[coreyb]

olympic squats are the way to go. read up on the 3x5. If you are lifting for sports performance you have only once choice, rippetoe style workouts.

 

[Andystal03]

How about the idea of Mon/Wed/Fri weight lifting days and Tues/Thurs as plyometric days?

 

[coreyb]

if you want to, go ahead. but from personal experience I would put everything into the 3x5 because it will do the job on its own. I stuffed one of my friends in basketball the other day and he has like 4 inches on me...all thanks to squats!

 

[StuWard]

If strength is what you are lacking then squats will improve your vertical. If speed is what you are lacking the plyos are needed. Howver, you need a base of strength before you get to plyos. The rule of thumb on Jump squats is 40% of system weight so if you're not squatting with 1 1/2 your body weight, don't bother. Concentrate on the strength traininging until you are near intermediate level according to Rippetoe's standards.