want to increase power ratio to mass??

[thriller]

since im a ball player and im not that tall im fine at the wieght i am at.
i was just woundering how i could increase my power and strength without gaining mass(i know you have to gain some mass). i just want to make sure my training is fare from body building.
so any advice would be great!

 

[coolcolj]

Keep reps under 6. 3-5 is even better.

Keep rest periods on the long side 3-5 mins is about right.

Basicly train like a track athlete. All the sprint endurance work they do reduces their muscle mass while keeping their strength and power up.

Don't eat too much

 

[JDarty6173]

Thriller, what kinda ball do you play? And why are you opposed to increased muscle mass?

 

[coolcolj]

He plays BBall.

Just remember that a bigger muscle will exert much more force than its own gain in weight. A slong as you stick the loaidng parameters above. If you gain 5lbs of muscle in your legs, chances are you will double your power outout!

 

[thriller]

i understand that a bigger muscle will exert a bigger force. all im saying is if i gain mass i want that muscle to be super lean and super explosive.

i dont think the eating issue is to big. all i do is eat clean food and i eat as much as i want and im losing fat.

so ccj you sayin i should do lots of cardio (which i have to start doing in a bit) and all my lifts heavy and explosive??

 

[thriller]

Thriller, what kinda ball do you play? And why are you opposed to increased muscle mass?

the reason is partly i want to see how my quickness will do and vert if i try and gain in lifts but not to much in body weight.
because alot of the quick guys in ball and the jumpers are lean and skinny. but there are alot of guys that are massive that can dunk. but im just trying this for now.

any more advice anyone??

 

[coolcolj]

just remeber with 2 players of equal skill and technique, the stronger and bigger player will be better

I never said anything about cardio - the only way these sprinters stay so light while taking steriods and training heavy is because they do so much speed endurance work and general training in addition to their weights and plyos etc. The body will become its function

its all about power to weight ratio. Put one of those light and skinny guys against someone who has equal skill but built like David Boston for example. No contest

The skinny guys are quick because they have no weight to move, but a big lean muscular person will move even faster because his weight pulls itself. As long as the msucles are functional.

The only skinny guy I know who is very explosive is that triple jumper Jonathan Edwards, but he can power clean 330lbs while weighing 172lb himself!

 

[megad]

off topic, but thriller, have you played any AAU basketball teams? if so, which ones and how'd you do against them? I was in Detroit this summer for the 16u nationals with my team the Rhode Island Hakws

 

[thriller]

just remeber with 2 players of equal skill and technique, the stronger and bigger player will be better

I neevr said anything about cardio - the only way these sprinters stay so light while taking steriods and training heavy is because they do so much speed endurance work and general training in addition to their weights an dplyos etc. They body will become its function


The skinny guys are quick because they have no weight to move, but a big lean muscular person will move even faster because his weight pulls itself. As long a sthe msucles are functional.

ya this is what i want. i want functional muscles. i understand that the bigger and stronger athlete would win but all the guys i play against for my position i am bigger an stronger. but that doesnt mean i cant get bigger and stronger. like i said i dont want to be body building i want fast big muscles. i just thought that training like this would be hard to get big muscles. no?
or are you saying i should have a bulking stage?

 

[thriller]

off topic, but thriller, have you played any AAU basketball teams? if so, which ones and how'd you do against them? I was in Detroit this summer for the 16u nationals with my team the Rhode Island Hakws

ya iv been going to the states every year since grade 8 (in 11 now) we usually play this team from upper new york state that would kill us. but we killed them this year.
have you ever heard of the tournament GYM RATS??
we when to that this year we didnt advance (not trying to make excusses but our coachs didnt tell us it was points for and against and the first game we played we gave up at the end of the game playing this team from washington) but we beat the team that was ranked second in the tournament and the tournament was supposivly the second best recruiting tournament in the states.

 

[coolcolj]

try heavy, train explosively and the rest will take care of itself. Whatever your body ends up doing is whatever your body wants to happen to make itself effecient to your goals. Just accept it.

ie Shaq will never look like Jordan

 

[thriller]

try heavy, train explosively and the rest will take care of itself. Whatever your body ends up doing is whatever your body wants to happen to make itself effecient to your goals. Just accept it.

ie Shaq will never look like Jordan

i agree i will never be a long lanky kinda guy. (my arms are as long as my 5'1" philipeno girl friend for goodness sake! now that sad ) so do you think i should go threw a bulking stage??
right now im just power training and dynamic exercises and stability ball work. i think all the basketball i play would cover the plyos i should be doing.
but i dont knwo if in the off season i should be bulking??

 

[Rexbo]

Ive read up on this actualy. I believe the general idea is to train in a power zone (3-6) rep range and limit the sets. Also keep non-compound movements to a minimum, like once a week max. And really go all out with plyos. But again the plyos have to be sport specific and preformed correctly. Alot is dependent on your genetics as well.

 

[thriller]

well i never ever do isolation movements only calves right now.
i dont think plyos are all that needed for me. as long as i run and play alot everyday ill be fine with that.

 

[coolcolj]

athletes should never bulk, and you don't really need to work your calves if your doing olympic lifts especially clean pulls and stuff as long as you get up on your toes.

I've stopped working my calves directly the last month or so, and they have gone bigger!

Just keep the reps under 6, push the weights hard and fast, get 2-3 mins rest between sets and you'll be fine.

Basicly train movements not muscles. Train fast to be fast. Do agility drills, weights will make you faster, but without agility you won't be able to apply the power properly.

 

[coolcolj]

read this article -

http://www.drsquat.com/index.cfm?action=viewarticle&articleID=6

 

[thriller]

athletes should never bulk, and you don't really need to work your calves if your doing olympic lifts especially clean pulls and stuff as long as you get up on your toes.

I've stopped working my calves directly the last month or so, and they have gone bigger!

Just keep the reps under 6, push the weights hard and fast, get 2-3 mins rest between sets and you'll be fine.

Basicly train movements not muscles. Train fast to be fast. Do agility drills, weights will make you faster, but without agility you won't be able to apply the power properly.

FIRST THANKS FOR THE ARTICLE!
for calves i dont do machine calve raises i do them on stairs with out holding anything so i have to balance and this is helping me with my first step.
the only agility drills i do is running drills with a ball but low low to the ground and moving like im going by someone.
i also do lots of hop step taking it to the basket when im just practising. this helps me with agility in games.
jsut liek you said i have to practise movements so i think these are the drills i should be doing.

 

[megad]

Thriller - no ive never heard of the Gym rats tournament, but I did play a tournament in Liberty, NY this past month called the Sullivan Eagles Hoop Shootout. All I can remember about it was there was a good team from Albany and a good team from Jersey City

 

[ThePolishHammer]

yeah

I think im just gonna repeat whats been said a few times
super low reps, long rest periods
Someone said 3-5...
Id say 1-5.
During my powerphase i was training with alot of sets, and low reps, with long rest periods
id do
5,3,3,1,1,3,3,5
with about 4 mins rest inbetween sets,
I didnt put on a lb that whole phase, and my strength shot through the roof.
its a diffrent kind of training though, you dont get the same appetite increases and all the other good signs that your building muscle as you would on a BB routine.
anyway, good luck if you want to fire a program you drafted up over my way i could give you a hand with it if you like.
either or let us know how it goes

 

[coolcolj]

the problem with doing stuff in the 1-3 range is that its mainly through neural and rate coding, sure you get stronger but mainly in that movement. For sports you need to be stronger in a way that helps you in all movement angles, that means your fibres have to get bigger.

 

[thriller]

Thriller - no ive never heard of the Gym rats tournament, but I did play a tournament in Liberty, NY this past month called the Sullivan Eagles Hoop Shootout. All I can remember about it was there was a good team from Albany and a good team from Jersey City

i played acouple teams from albony. we played the team that marbury's cousine plays on but the younger teams. they were the second best team in the tournament. we didnt even play that good that tournament. if we played our best we could have won it.