Alright fellas, I'm 5'8 only around 120. I'm pretty scrawny. I've worked out before, but I want a serious plan to help improve speed, strength in the upper and lower body, quickness, and anything involved in basketball. I'm already doing Air Alert which is a jumping program to improve your vert, and I have a dribbling program daily. All I need is to work in a weightlifting program. I have dumbbells at home as well.
Starting Strength from Rippetoe
all you need to do is work in eating.
Do what needs to be done.
Every time I was in the hole I swear a turd kissed my underwear. - Hatred
I love snatch. I think I'm addicted to it. - Stray
I like a woman I can climb - Jinkies
Personally ... I'm a vagitarian - Brawl
I don't box, but I'll have a dance off with any of you tools. When I get all my 230 lbs shaking and grooving you bet your a$$es you'll get served. - BilltheButcher
Lol okay guys. So your saying eat more, and Franco what do you mean?
Starting Strength is a book written by Mark Rippetoe. It's about youth weight training.
WORKOUT! Warm up by shooting. give urself a goal. I generally shoot 50 (made) shots before lifting. (35 from inside and 15 from the arc). (If you're in high school you should be shooting and making at least 100. But save that for after you lift) Then go lift weights. Follow the general rules of weightlifting. Arm day, back day, leg day, etc. Cardio after. Run half a mile to a mile. (will help you with balance while you are fatigued) Then go shoot to cool down. (More MADE shots.)
If you want to gain weight, skip the cardio. But when you are not lifting, do the cardio. It will help. Suicides are best to keep you in shape. Run full court sprints from basket to basket with the ball making layups and shots from whereever. If you miss, rebound an shoot til its in, then repeat. Do this CONSISTENTLY and you will be in the D1 school of your choice...