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bball55
02-25-2009, 07:37 PM
for those of you that play basketball regularly (or used to), what type of lifting and training do you do?

i find that i still have a lot of speed after not playing or exercising for over 5 years, but the problem is, it is hard for me to change direction or stop as fast as i use to. i am now in a league and my body is getting beat up. i want that explosiveness back in my legs.

zbollman
02-25-2009, 07:41 PM
There is a sports specific section on the site, you will probably get more exact answers on there. Otherwise I would say if your out of shape and have high body fat, check out the routines on this site in the FAQ thread. Just focus on getting in shape rather than specifically for basketball. Once you are getting close to where you want to be, re-examine your routine and look into training specifically for basketball.

Zach

bball55
02-25-2009, 07:42 PM
There is a sports specific section on the site, you will probably get more exact answers on there. Otherwise I would say if your out of shape and have high body fat, check out the routines on this site in the FAQ thread. Just focus on getting in shape rather than specifically for basketball. Once you are getting close to where you want to be, re-examine your routine and look into training specifically for basketball.

Zach

i hear u, great advice.

Pete22
02-25-2009, 09:04 PM
To be honest, and I have been playing nearly my whole life until recently, the only thing that gets that explosiveness back in my legs that you describe is just playing and getting back into basketball shape. After a few weeks of just running in pick-up games and league games, my legs usually get conditioned to the point of where I feel good again playing defense, jumping, etc. You could try plyometrics like box jumps, depth jumps, agility stuff; but just keep playing and you should get that feeling back.

cichlidfort
02-25-2009, 09:59 PM
Just put a lot of hardwork in your training...I've played basketball my whole life.

Do suicides, lots of sprints, layup drills etc. There is a long list of what you could do but basically it sounds like you are out of shape and coordination has been lost. Just be persistent with your training and you'll start to get it back. Good luck.

rbtrout
02-26-2009, 09:52 AM
I've played bball all of my life, as well. I'm not nearly as fast as I used to be or jump quite as high, but the powerlifting has helped with everything but shooting. I can set picks that no one gets around, if they run into me, they're stopped cold in their tracks. NO ONE takes the ball from me. Rebounding and boxing out are better, as well.
Start lifting to get stronger (3X a week) and then keep playing bball a couple of times a week and you'll see vast improvements in your game.

EDIT - I lied about shooting. I can shoot from further out with less effort than I ever could before. 25 footers are no stranger to me.

Davy_Baby9
02-26-2009, 10:21 AM
Lifting heavy has helped almost every part of the game for me, from jumping, driving, shooting etc. As far as game speed and endurance, nothing helps better IMO then suicides and sprinting. Also, just getting out there and playing a few games every other day will help alot also.

pablonba
02-26-2009, 11:41 AM
Run a lot, play basketball.

Im a basketball player too, but i have a big doubt, if you could help me guys:

Im skinny, ive always been, and i was wondering if i could do a strenght program in the middle of my preseason (training 3 times a week). Id love to have bigger arms.

Thanks in advance

235orbust
02-26-2009, 12:17 PM
1. STAY LEAN - for basketball, there is no need to be bulky. focus on getting stronger, not getting bigger/bulkier. Michael Jordan was the best to ever play the game, and he was 6'6 200 pounds. If you want to get big for your own reasons, thats understandable, but for basketball, unless you are a tall slow guy, the less weight the better. Try to keep your bodyfat below 10%, optimally between 6.5-7.5. in the book JUMP ATTACK, which I suggest to any basketball player looking for a training guide, Tim Glover suggests that when squatting, instead of doing 3x10reps or whatever, instead do x amount of sets with as many reps as you can do in a certain amount of time, for 30seconds for example, with a lighter weight. Maxing out has its place in basketball-focused lifting, but your best bet would be to keep with higher reps.

2. PUT A STRONG FOCUS ON ABS- as a basketball player, having good abs is gold, this helps everything, the main thing being your balance. I would suggest incorperating abs into every workout you do.

3. Jump rope- IMO the most underrated tool in basketball conditioning. Once you get through the inital frustration of learning how to skip, Jump roping is gold. Think about it, 10 minutes going hard on the jump rope and you will be wore out, you can easily simulate game fatigue by having 10-20 second "bursts", you are building your leg endurance and explosiveness, plus you as you learn to do more and more, you can really hit the jackpot with developing your footwork, which I might say is the most important factor in basketball

VDubb
02-26-2009, 12:19 PM
EDIT - I lied about shooting. I can shoot from further out with less effort than I ever could before. 25 footers are no stranger to me.

^I agree with this. I'm often more comfortable shooting 3s at NBA range now, even though I play in gyms with the old college lines.......

When practicing, I shoot a lot of flat footed college 3s (like a free throw) from the top of the key........

I've lost a step since my college days, but I still play at least 2x a week during the softball off-season.......(though I play domeball in the winters!! :evillaugh:)

rbtrout
02-26-2009, 04:44 PM
Pablonba - I wouldn't necessarily 'bulk up', as I have done if you really want to stick with bball long term. I went from 6' and 125 to 6' and 255ish. BUT, I've always wanted to be big and strong and play bball if I can. If I were to think strictly in bball terms, I'd have stopped bulking around 200 pounds (for me). At 200 was a bit slower than at 125, but the size really helped. As it is now (255ish), I'm not as fast as I might like to be for bball, but the size I've put on has helped my game quite a bit. When I jump for a rebound, I take people up with me.

You didn't say how tall you are or how much you weigh, but I'd consider putting on some weight and strength (even if it's only 15-20 pounds), it will only benefit your game. Look at Kobe, he was good when he started, but several years ago, over the summer, he put on 15-20 pounds (mostly muscle) and his game got better because he's stronger.

pablonba
02-26-2009, 05:14 PM
Pablonba - I wouldn't necessarily 'bulk up', as I have done if you really want to stick with bball long term. I went from 6' and 125 to 6' and 255ish. BUT, I've always wanted to be big and strong and play bball if I can. If I were to think strictly in bball terms, I'd have stopped bulking around 200 pounds (for me). At 200 was a bit slower than at 125, but the size really helped. As it is now (255ish), I'm not as fast as I might like to be for bball, but the size I've put on has helped my game quite a bit. When I jump for a rebound, I take people up with me.

You didn't say how tall you are or how much you weigh, but I'd consider putting on some weight and strength (even if it's only 15-20 pounds), it will only benefit your game. Look at Kobe, he was good when he started, but several years ago, over the summer, he put on 15-20 pounds (mostly muscle) and his game got better because he's stronger.


Thanks for your advice man, im 6'1 and weight 160 lbs. Id love to weight 170-180 lbs.

But what do you guys think of gaining mass while training 3 times a week... is it possible??

rbtrout
02-26-2009, 05:24 PM
Not a problem, you just have to eat and lift like crazy.

pablonba
02-26-2009, 05:49 PM
Not a problem, you just have to eat and lift like crazy.

Thanks again.

I understand why "eat like crazy", but why "lift like crazy"??
Should i lift more times a week? Heavier? Longer? I dont get it.

bball55
02-26-2009, 06:13 PM
To be honest, and I have been playing nearly my whole life until recently, the only thing that gets that explosiveness back in my legs that you describe is just playing and getting back into basketball shape. After a few weeks of just running in pick-up games and league games, my legs usually get conditioned to the point of where I feel good again playing defense, jumping, etc. You could try plyometrics like box jumps, depth jumps, agility stuff; but just keep playing and you should get that feeling back.

great. i have been doing some fixed lifting (machine weights) for my legs. that isn't bad for me is it?

rbtrout
02-27-2009, 09:13 AM
Pablonba & bball55 -
Lifting like crazy means 3-4 times a week. Free weights and compound movements with a few isolation movements. Squats, deads, bench press (flat & incline), military press, bent rows, cleans, dips, etc. and then throw some tricep, bicep and ab work in. The big lifts (squats, deads & bench) should be done first in the workout with iso work last. Rep ranges on the big lifts 4-8 and the rest 8-12. Keep playing ball on the off days so you don't lose your edge.
You don't want to lift light with lots of reps, that doesn't build muscle well. Depending upon how much you eat is how quickly you'll gain. Remember, with a bulking cycle, you can add some bodyfat, so don't be surprised at that. If you're playing bball 2x a week and lifting and eating, you could conceivably be 10-20 pounds heavier in 3-6 months, while gaining alot of strength.

Mercuryblade
02-27-2009, 11:26 AM
1. STAY LEAN - for basketball, there is no need to be bulky. focus on getting stronger, not getting bigger/bulkier. Michael Jordan was the best to ever play the game, and he was 6'6 200 pounds. If you want to get big for your own reasons, thats understandable, but for basketball, unless you are a tall slow guy, the less weight the better. Try to keep your bodyfat below 10%, optimally between 6.5-7.5. in the book JUMP ATTACK, which I suggest to any basketball player looking for a training guide, Tim Glover suggests that when squatting, instead of doing 3x10reps or whatever, instead do x amount of sets with as many reps as you can do in a certain amount of time, for 30seconds for example, with a lighter weight. Maxing out has its place in basketball-focused lifting, but your best bet would be to keep with higher reps.

2. PUT A STRONG FOCUS ON ABS- as a basketball player, having good abs is gold, this helps everything, the main thing being your balance. I would suggest incorperating abs into every workout you do.

3. Jump rope- IMO the most underrated tool in basketball conditioning. Once you get through the inital frustration of learning how to skip, Jump roping is gold. Think about it, 10 minutes going hard on the jump rope and you will be wore out, you can easily simulate game fatigue by having 10-20 second "bursts", you are building your leg endurance and explosiveness, plus you as you learn to do more and more, you can really hit the jackpot with developing your footwork, which I might say is the most important factor in basketball

I don't really understand the "stay lean" argument. I know plenty of big guys, that are still incredibly quick and agile. Obviously one wouldn't to bulk up like a lineman. But how is having extra lean mass going to negatively impact your play?
Someone please correct me here if I'm wrong.

rbtrout
02-27-2009, 11:32 AM
It's kind of what I said in an earlier post. I bulked up huge and it really slowed me down. You have to find the balance between weight and speed that you wish to have. Having extra lean mass won't negatively impact your play unless you get too big to move well. If you're 6' and 150, going up to 175 pounds would really help you out; going up to 250 might slow you down too much (me, but I still play).

pablonba
02-28-2009, 02:51 PM
There are really great things here dudes, thanks.

Hope this threath turns into THE bball threath.

pablonba
03-03-2009, 10:23 AM
Hey ballers or ex-ballers, i have another question:

Is it OK not to squat on a basketball player routine? Does squatting makes me slower?

Pete22
03-03-2009, 10:51 AM
No, it's not okay. Squatting can make you jump higher and run faster; just don't squat heavy right before playing.

pablonba
03-03-2009, 11:35 AM
Thanks Pete,

I was reading Startin Strength and i have a couple questions:
- I have good chest, does Starting Strength grow my arms? My arms are VERY skinny. I need bigger arms before anything.
- Should I add some pullups? I think its a great exercises, it should be in any routine.

My week would be like this:

Monday--> Practice
Tuesday-->Gim
Wed----->Practice
Thurs---->Gim
Friday--->Practice
Sat--->Rest
Sunday--->Gim

In the Gim days I was planning to do Starting Strength. What do you guys think? Is it enough rest? I know I should eat and sleep like crazy.

And finally: Does Starting Strength, or better, my week program, make me bigger?? I need to grow.


Thanks again.

Pete22
03-03-2009, 12:30 PM
Thanks Pete,

I was reading Startin Strength and i have a couple questions:
- I have good chest, does Starting Strength grow my arms? My arms are VERY skinny. I need bigger arms before anything.
- Should I add some pullups? I think its a great exercises, it should be in any routine.

- With all the heavy pushing and pulling, your arms will grow (given you are eating enough).

- Pullups/Chins are great and you could add those in.


In the Gim days I was planning to do Starting Strength. What do you guys think? Is it enough rest? I know I should eat and sleep like crazy.

And finally: Does Starting Strength, or better, my week program, make me bigger?? I need to grow.

How old are you? Experience? Six days a week is a hell of a lot of volume for anyone, but I know back in high school a lot of people could get away with it. I would consider throwing in one of your weight training days maybe after a day of practice if you're not too tired, just to give yourself an extra day of rest out of the week.

About growing and getting bigger, you're going to burning a LOT of calories playing ball 3 days a week and doing SS. I would suggest you eat and keep on eating until you see the scale going up. Seriously, you're not going to get bigger unless you commit yourself to that.

pablonba
03-04-2009, 01:25 PM
Thanks a lot Pete, ill do SS in my Gym days and eat and rest a lot.

Q: Is rest the same as sleep?? I mean, can I rest watching TV or I can only rest by sleeping?

Pete22
03-04-2009, 01:46 PM
Thanks a lot Pete, ill do SS in my Gym days and eat and rest a lot.

Q: Is rest the same as sleep?? I mean, can I rest watching TV or I can only rest by sleeping?

No it's not the same. Sleep is when critical anabolic and restorative functions occur. Relaxing or resting is great and has its place, but getting adequate sleep is critical.

235orbust
03-04-2009, 01:51 PM
I don't really understand the "stay lean" argument. I know plenty of big guys, that are still incredibly quick and agile. Obviously one wouldn't to bulk up like a lineman. But how is having extra lean mass going to negatively impact your play?
Someone please correct me here if I'm wrong.

Basketball is unique in the fact that correct technique will beat muscle almost every time. being strong is great, dont get me wrong, it will definately help you grab some rebounds or with your or in the post, and if you are a bigman like i said maybe it wouldnt be a bad idea to bulk up, but for just about any other position, you shouldnt compromise your quickness for muscle, because your quickness is much more important. But either way if you keep your bodyfat low like I said, lower than 10 percent you should be able to retain all your athletic ability. If you can get to 235 with 7% bodyfat knock yourself out, but I realize that when people try to get big they tend not to watch their bodyfat as much.

And someone said something about kobe bryant gaining 15 pounds, he did do that, but this year he chose to cut back down to 200 pounds because he realized that if he is ever trying to out-muscle someone in almost any situation, that is a sign that his technique is not correct.

bball55
03-16-2009, 08:50 PM
could one's vertical leap be stunted past a certain age like one's growth?

ive lost 6-7 lbs in the last 2 months, but my vertical leap hasn't gotten any better, and ive been playing and trying to get in shape.

xtian
03-16-2009, 09:32 PM
I actually like my bulk because people bounce off me like water. Think Lebron James, the king is built like a tank.

HurricaneCat
03-16-2009, 09:55 PM
I just wanted to add some realistic expectations here. In my experience, I found it impossible to gain weight while playing hoops 3x/wk and lifting weights 3x/wk. I just couldn't eat enough calories to put on weight. I'm sure there are people out there who can do this, but I couldn't.

Ultimately I decided to take a break from basketball and focus on just eating and lifting, and now i'm up to a pretty lean 170 lbs and counting (6 ft tall) after years of being a skinny 155 lbs. I'm not saying you have to choose one or the other, but it certainly helped me to focus.

Now, as for getting that quickness back, I'll echo what everybody else has said, you just have to play more. Another thing you can try to do to get back into shape faster is to pick up the opposing point guard full court. Yes, you will get blown by a few times (or many), but if you explain that you're not doing it to be an ass and you're doing it to try to get back into game shape then ppl probably won't mind. This only applies if you're a guard-type player though, as any "big man" trying to do this would just be annoying.

VDubb
03-17-2009, 10:43 AM
Just wanted to say I played in our Adult Mens State b-ball tourney this weekend......and we took 3rd out of 21 teams!!

Dropped 101 on a team in the Quarter Finals...........we were shooting out of our minds!!

My legs are still a bit sore, but I'll ice them up again tonight and will be good to go for our league playoffs on Thursday...........

Who's still hoopin?!?!

rbtrout
03-17-2009, 10:50 AM
No tournaments for me, but I play 2-4 hours every Saturday morning. Not bad for a 46 year old powerlifter.

whatdahell?
03-17-2009, 11:49 AM
I play a lot of basketball and granted that I'm short a lot of people in Orlando and some in Miami know me for my perimeter shooting. I train like any other serious weightlifter I just don't necessarily over eat. Then again I lift for vanity, my happiness currently revolves around how I look. This mind set will change with age I suppose, lol. Best of luck.

pablonba
03-17-2009, 12:01 PM
In a week i'll start training 3x a week and continue doing SS. Lets see how it goes. Ive gained 9 lbs in 2 weeks without playing ball, just lifting and eating.

teeroy
03-17-2009, 12:04 PM
I play twice a week. Just started recently. It is great fun, but, wow, taxing on the body. Each week is getting better though. First week I found myself walking a lot. Now I can run back pretty much on every play. My shot is finally coming together, but I don't shoot as well in the game as I do in warm ups. I think it is mental and something that I will hopefully get over as I play more.

pablonba
03-17-2009, 03:26 PM
Anyone here has grown while playing 2x or 3x a week?

bball55
03-17-2009, 11:11 PM
heres something that's funny: players that are 5x worse than you, with little understanding for the game, scolding you and calling for the ball non stop... usually aggressive ppl in their mid 30s to late 40s.

the same person also under cut me in mid air and caused me to fall on wrist and micro fracturing it.

bball55
03-17-2009, 11:12 PM
Anyone here has grown while playing 2x or 3x a week?

yeah, when i was 7.

pablonba
03-18-2009, 02:41 PM
yeah, when i was 7.

Thanks, not american if you didn't understand me.

For bball: has someone gained mass while playin 3x?

bball55
03-24-2009, 12:16 AM
Thanks, not american if you didn't understand me.

For bball: has someone gained mass while playin 3x?

yes, you definitely can gain mass playin 3x a week. it takes more work. look at dwyane wade, hes much bigger now, and he plays a lot more than 3x.

look into nutrition and techniques. id say that gaining mass and also playing would help u gain a higher % of muscle mass but makes the process slower.

HurricaneCat
03-24-2009, 10:56 AM
yes, you definitely can gain mass playin 3x a week. it takes more work. look at dwyane wade, hes much bigger now, and he plays a lot more than 3x.

look into nutrition and techniques. id say that gaining mass and also playing would help u gain a higher % of muscle mass but makes the process slower.


First of all, Dwayne gained all of that mass during the offseason and his injury rehab, and I strongly doubt he was playing fullcourt ball 3x/wk during that time. Sure he may have been "playing" everyday if that means working on his jumper or his handle, but he wasn't hauling ass up and down the court "a lot more than 3x" Show me a story about ANY NBA player who bulked up in-season (and wasn't injured or on the Eddy "I don't actually play basketball" Curry plan) and then I'll believe you.

Second, Dwayne Wade has professional athlete genetics and professional chef nutrition on his side, so the comparison is not really valid for a normal human being anyway.

Edit: BTW, I'm not saying that bulking while playing a lot is completely impossible, I'm just saying I don't think it's as simple or as common as some people are making it sound.

pablonba
03-25-2009, 08:47 PM
I do know a lot about NBA, and no player has gained mass in the middle of the season. That just dont happen. All of that is in the offseason.

That's why im asking:
Has anybody here gained mass while playing 3x?

I think no one, so maybe i have my answer...

bball55
03-28-2009, 06:46 PM
I do know a lot about NBA, and no player has gained mass in the middle of the season. That just dont happen. All of that is in the offseason.

That's why im asking:
Has anybody here gained mass while playing 3x?

I think no one, so maybe i have my answer...

keep in mind that in the middle of the season, they are always on the move, traveling, practicing, playing, etc

the activity is 10x > than playing 3x a week.

pablonba
04-27-2009, 11:51 AM
I investigated about gaining mass in the in-season and it's very very hard, almost impossible. The correct thing to do is gain mass in the off-season and maintein it through the season. Just manteining your off-season weight is very hard, imagine gaining mass.

To mantein, you should go twice a week to the weights room, and do a strengh routine (such as SS). Never pliometrics or speed programs; those are for the offseason. Every "light" week, try to hit hard the weights. Every heavy week, just do something you sure you can do it. All of this considering a normal college basketball week, including 3-4 practices, 1 maybe 2 games a week.

And if somebody could help me, i have a little doubt. What is better: -Lift before practice (8 pm)
-Lift the morning after practice.

Im asking in therms of body gaining (manteining), i know im gonna be tired if i lift before. I just dont know if maybe its terrible to lift before.
Thanks in advance.

rbtrout
04-27-2009, 01:54 PM
Why not lift on the days you don't play bball? I play bball 2X a week during the summers. I'm not looking to gain this summer, but the last 2 summers I added weight and strength while playing 2X a week. It can be done.

pablonba
04-27-2009, 10:34 PM
2x a week is nothing. Im talking about high level. As i said, 4x practice plus 1-2 games a week. Try gaining mass with that schedule.