How to ball 4 times a week and increase vert at the same time?

[tmjones2]

So I'm home from summer and I have NOTHING to do but ball and workout. I plan on playing for about 2-3 hours Monday-Wednesday or Thursday depending on how I feel. Basically, how can I do 1 workout a week with only 1 day of rest before and 1 day of rest after, and still increase my vert? I'm considering just squatting, just plyos, or both. Maybe full leg workouts? If I do full leg workouts, I'll need more than that one day of rest which is a problem. I would say I'm a LITTLE unbalanced in that my squat is about 25-30 pounds too low relative to my "reactive" strength. I'm thinking the best thing is to rest Friday, squat Saturday, rest Sunday, play Monday-Wednesday, do light plyos (25 touches max) on Thursday, rinse and repeat. Thoughts?

Thanks bras

[skillz17]

Squat isn't the essential thing for the vertical. It's more about doing your calves, doing inertial jumps with only your body weight, squat jumps, half squat jumps, jumping on boxes etc. Yes, you would need squats to strenghten your quads but no more than 2 times a week if you do other required exercises properly.
Calf rises, chair steps, half squat jumps, thrust ups, squat hops and running.
That's what i would do. Rope jumping as well.

[mckeegs104]

Calf Raises and plyometrics is all u need to do if ur playing that much. Running for 2 hours is a leg workout too ya kno so u wont be able to get full potential out of ur legs those games if u lift hardcore legs then play. Stick with plyometrics and calf raises.

[SkinnyWR009]

stop wasting your time with weights and all that ****

real basketball players do 1 thing
play basketball

once you get at the college level then we can talk about weights and ****

[DriveMyWhey]

Squat isn't the essential thing for the vertical. It's more about doing your calves, doing inertial jumps with only your body weight, squat jumps, half squat jumps, jumping on boxes etc. Yes, you would need squats to strenghten your quads but no more than 2 times a week if you do other required exercises properly.
Calf rises, chair steps, half squat jumps, thrust ups, squat hops and running.
That's what i would do. Rope jumping as well.

so much wrong here

[Vermonta]

After the first week or two of lifting and playing ball your body will adapt and you won't get DOMS (at least not near as bad) anymore allowing you to push yourself physically in the weight room and skillfully on the court. Just get through that first week of pain and you'll be fine. Personally I would aim to do a fullbody workout twice a week (least two days apart) and plyos after you play ball 2-3 times a week. Don't do all three on the same day, you could probably handle it, but it's smarter to break it up.

[Cletus99]

After the first week or two of lifting and playing ball your body will adapt and you won't get DOMS (at least not near as bad) anymore allowing you to push yourself physically in the weight room and skillfully on the court. Just get through that first week of pain and you'll be fine.

Agreed. In my own experience doing fairly "explosive" leg presses has really helped my vertical.

[skillz17]

so much wrong here
Do enlighten me. I'm talking based on my own experience, not some 3rd party story. Nhf.