General Weight Training Program for Basketball. Comprehensive training programs for individual sports are periodized. That is, they are broken into three or four phases in the year with each phase concentrating on a particular fitness development. Periodized programs provide a progressive buildup to peak fitness and performance. For professional sports that utilize weights in their training, which is most these days, each phase has different objectives and each successive phase builds on the previous one. Important note Basketball also requires a lot of running training in any comprehensive program. When Starting A Weight-Training Program The Emphasis Should Be On' title='When Starting A Weight-Training Program The Emphasis Should Be On' />The part of the program outlined here is confined mostly to the weights and strength development part of the program. You will need to do cardio training to develop aerobic fitness early in the preseason and then build up anaerobic fitness with wind sprints, shuttles, sprints, and intervals to be fully prepared for the season start. Aerobic fitness means you can jog or run for a long time at a moderate pace without getting too tired. Anaerobic fitness means you can keep going longer at high intensities before your legs and body slow down. Both are important in basketball, especially if you are likely to play the whole game. When you optimize all elements of basketball fitness running fitness, strength, and power, it is considered peak fitness. A year long basketball weight training program could look similar to the program thats outlined below. Early Preseason. Players are preparing for the season and starting to build up after the off season. Emphasis is on building aerobic fitness, functional strength and hypertrophy. Late Preseason. Players are working up to the start of the season and preseason trials are imminent. Emphasis is on building anaerobic fitness and maximum strength and power. In Season. Competition is underway and players are expected to be fully functional for competition. Maintenance of speed, aerobic, and anaerobic fitness and strength and power is emphasized. Off Season. The season is over time to relax for a while, but you still need to keep active. Emphasis is on rest and recovery with maintenance of light activity cross training, light gym work. Several weeks break from serious fitness and strength training is helpful. When Starting A Weight-Training Program The Emphasis Should Be On' title='When Starting A Weight-Training Program The Emphasis Should Be On' />As pre season approaches, more regular work can resume with an emphasis on building aerobic fitness once again for the pre season training. Role Specific Training. Within a generic training program for a particular sport, further specialty programs may be useful, especially in teams where members have specific roles and certain advantageous physical attributes apply. For example, in football, a quarterback and a defensive lineman will probably have a different program in the gym. One emphasizing speed and agility and the other bulk, strength, and power. In basketball, guards are likely to require more agility and speed and less strength and bulk than centers and power forwards, although all of the above would be nice for every player if it was possible. So Heres My Question For YOU. Id like to have a bunch of comments below this post where people training with Static Contraction or Power Factor report how often. Building strength while minimizing bulk and thus maintaining speed and agility is an essential technique in mobility training for those for whom these attributes are essential. For example, guards might lift heavy, with low repetitions and plenty of rest in between sets in order to build strength without excessive bulk. On the other hand, the big men would require a program that builds strength and bulk, which means more repetitions and less rest in between sets. Games To Teach About Moses. Consider the program presented here to be an all round program, best suited to beginners or casual weight trainers without a history of weight training for basketball. Denis. Running or any other slower paced cardio in a limited version 10, 15, 20, 30 min, following weight training is good for blood circulation to clear the lactic. Have the first two days of your new program felt easy Hopefully so, because Day 3 is when things start to pick up. Now that youre beginning to understand how you. EXAMPLE RUGBY FITNESS TRAINING PROGRAM CLUB TRAINING SCHEDULE Offseason From the end of previous season to eight weeks before the first Club Practice of the next season. Basketball training can include a periodized weight training program starting at preseason right through to the end of season. Heres an outline. The best programs are always specific to an individuals current fitness, role in the team, access to resources, and, no less important, the team coaches essential philosophy. You will be best served by using the following program in conjunction with a trainer or coach. If youre new to weight training, brush up on principles and practices with the beginner resources. Always warm up and cool down before and after a training session. A medical clearance for exercise is always a good idea at the start of the season. Phase 1 Early Pre Season. Foundation Strength and Muscle. How this phase is approached will depend on whether a player is new to weight training or is coming off a season of weights. Building foundation strength means utilizing a program that works all the major muscle groups of the body. Less experienced weight trainers will need to start with lighter weights and fewer sets and work up to heavier weights with more sets. Start early in the season buildup to get used to this phase if you have not utilized weights previously. Repetitive sports activities can strengthen one side of the body at the expense of the other, or emphasize one or two major muscle groups with similar effect. Inevitably, weak areas can be susceptible to injury and can perform poorly. This is not to say that your non dominant arm or side has to be as good as your skill dominant side. But it does mean that you need to allocate sufficient training resources so that you achieve functional foundation strength in all areas including opposing muscles and left and right sides of all major muscle group areas back, buttocks, legs, arms, shoulders, chest and abdominals. In the early preseason, the foundation program encompasses a mix of endurance, strength and hypertrophy objectives, which means that the weights are not too heavy and the sets and repetitions are in the range 2 to 4 sets of 1. In this phase, you build some strength, and some muscle size and endurance. Guards and perhaps small forwards need to be careful not to exchange agility and speed for bulk and muscle, although in all cases, strength will be important. Duration 4 to 6 weeks. Days per week 2 to 3, with at least one rest day between sessions and a lighter week in week 4 to promote recovery and progression. Reps 1. 2 to 1. 5Sets 2 to 4. Rest between sets 3. Phase 1 Exercises Points to Note. Bb Calculator 1.8.4. By trial and error, find a weight that represents a taxing lift for the last few reps of each set. If youre unsure, start with a light weight and increase it as you get stronger within the training period so that the perceived effort remains similar. Dont lift too heavy in this phase. The last few reps in a set should be taxing yet without extreme effort to failure, especially for the arm and shoulder exercises. You want the arm and shoulder prepared for work but not overtaxed. Do front squats or dumbbell or sled hack squats if the rotation required to position a barbell on the shoulders for the traditional back squat stresses the shoulder joint to the point of discomfort. Shoulder joint protection is important at this and subsequent stages. Circuit training, running training and plyometrics such as bounds and jumps should be added to this gym program to suit your schedule. Stop immediately if acute pain is noticed during or after an exercise, and seek medical and training advice if it persists. Phase 2 Mid Preseason. Strength Development. In this phase, you will build up strength and muscle. The fast and agile players should be careful not to bulk up too much. Long, lean, strong and quick is the prescription. You have a good foundation from early preseason workouts, and now the emphasis is on lifting heavier weights in order to train the nervous system in conjunction with the muscle fibers to move bigger loads. A Review Of Mark Rippetoes Barbell Bible People who want to get bigger, stronger, and more athletic frequently approach me for training advice and instruction. After all, most of us agree that strong people are harder to kill than weak people, and more useful in general. A little Mark Rippetoe morsel for you. I wish I had time to train each of these people. Id love to pull them into a gym, put them under a bar, and guide them through the fundamentals of resistance training. Unfortunately, this approach isnt usually possible. For most of these help me get bigger brothers, the best thing I can do is recommend a book. Time after time, I recommend the same one Starting Strength by Mark Rippetoe. The Gym Bible Never heard of it Extract yourself from the crazy claws of your favorite biceps curl machine and listen up. Starting Strength teaches you everything you need to know to properly program and perform full range of motion barbell exercises, which are the best functional expression of human skeletal and muscular anatomy under a load. Simply put, your favorite isolation exercise aint squat compared to the squat. If youre not performing barbell compound exercises, youre not getting the most from your strength workouts. As Coach Rip says about the deadlift, its more functional than almost any other exercise because its very hard to imagine a more useful application of strength than picking heavy up off the ground. The big problem with barbell training, however, is that the majority of people dont know how to do it correctly, even if theyve been training for years. Because every aspect of bar movement is controlled by the lifter, barbell training requires an investment in time and education. Starting Strength addresses that issue. Luckily, readers have just been blessed with the recently released Third Edition, and its fantastic. Thats right. Turn your back on those machines. Coach Rip said grab that bar. Under The Book The Starting Strength program is one of the most popular programs in America, particularly in high school and college weight rooms. It also has an incredibly high rating on Amazon, having garnered 9. The only complaints with previous editions of Starting Strength were that it needed better pictures and editing. Welcome to the Third Edition. Without reinventing the wheel, it comes with a new look, new photos, excellent illustrations, and updates in the program based on the experiences of thousands of athletes in the four years since the last release. Why Buy If youre new to weight training, this program is one your best possible investments. Furthermore, if you have been using mainly machines or doing calisthenics, not having mastered squats, bench presses, deadlifts or cleans, then Starting Strength will set you straight. Rippetoes instructions are simple enough for a novice to understand but detailed enough for a strength coachs arsenal. Net Drive 2 Crack. The program stresses the basics of effective compound exercises and weight progression with an emphasis on flawless technique. It is appropriate for anyone looking for a solid foundation in strength, muscle, and power. Starting Strength teaches you to train the body as a complete system, not a collection of parts. Exercise is the stimulus that returns our bodies to the conditions for which they were designed. Humans are not physically normal in the absence of hard, physical effort. Exercise is not a thing we do to fix a problem it is a thing we must do anyway, a thing without which there will always be problems. Exercise is substitute cave man activity. Rippetoe 1 Precision Makes Perfect Starting Strength puts a very heavy emphasis on lifting correctly, with over 2. You may have thought you knew how to squat, but until Mark has taught you how bar position effects torso angle, lower body joint relationships, why your knees keep caving in, and why you shouldnt look up when squatting, youll basically never know. You dont need to squat naked, but you do needto be aware of your bar position. While the squat, press, bench press, clean, and deadlift are the focus of the program, Mark does recommend ancillary exercises for certain situations. These are typically useful variations of the main lifts to emphasize weak points, as well as other movements that can be used for pre hab or corrective exercise. Other included exercises such as the glute ham raise, dip, and row contribute to functional strength and movement. You wont see leg curls or extensions in Rips pages, however. In the real world or on the athletic field, the hamstrings and quadriceps always function together when we move. The only place where we can purely isolate these muscles is on a machine, so why should we use this equipmentJust because someone made the machine After teaching you everything you will need to know about technique for the bread and butter barbell movements, Rippetoe gives you the carrot with his actual program. These workouts are not long, drawn out affairs, but are designed to stimulate a response of strength and hypertrophy as efficiently as possible. The novice would start with just the main lifts done with two training sessions, three times per week Rippetoe 2. Rippetoe thoroughly outlines the reasoning behind this basic program, with advice on how to warm up, selecting the work load, and how to make adjustments. He also instructs the reader how to advance the program to continue progress. Training begins with warm ups. This includes the general warm up to produce tissue warmth throughout the body, as well as exercise specific warm ups with an Olympic bar. The specific warm up isnt only for dynamic stretching and tissue temperature, but is vital to mastering training technique. Skilled lifters treat their barbell movements the same way Arnold Palmer treats his golf swing they use the submaximal weight to prime the movement pattern. Many beginners approach their specific warm ups the wrong way, doing far too many reps and fatiguing themselves before the work sets take place. Starting with the bar, keep the repetitions below five and advance the weight evenly over four or five sets, decreasing the repetitions to two prior to your work sets. Using this method, your squat training would look like this Rippetoe Squat Warm Up Technique. Set Type. Weight. Reps. Sets. Warm Up. Warm Up. 95. 52. Warm Up. Warm Up. 18. 52. Working. Rip Riffs On Fat Notable but emphasized much less is the infamous GOMAD nutrition program. If youre training to gain significant muscle and strength, Mark suggests that most people are far too concerned with their short term physical appearance and thus wont eat enough. For certain populations, he recommends GOMAD, which is a Gallon of Milk a Day in addition to four whole food meals this applies to the skinny guys. Make up your mind that, at least for the first year or two, youre not going to worry about body fat levels if youre already lean, because lean is easier to reacquire than strong is to build Rippetoe 3. Rip is also keen to note that getting ripped isnt as easy as it might seem You have seen pictures of big bodybuilders at 6 body fat in contest shape so often that you think its normal, desirable, and always possible. This isnt the case getting anywhere takes work, and often takes longer than youd first like. The iron game is one you play for life, not for a few months.