please evaluate my split for basketball

[jordan23canfly]

this is a split of rimproving my perfomrance in basketball, mainly strength and power

3 day routine

Day 1:

Hang clean: 80% 3x3 - 75% 4x3
Clean and Jerk 80% 2+1 80% 1+2 80% 2+1 80% 1+2 80% 1+1*
Hang Pull 80% 2x3 75% 2x3
Romanian Dead Lifts: 80% 4x3
Glut Ham Raises 3x5
Good Mornings 3x5
Deadlifts 80% 3x3 80% 2x2
Wide Grip Pull Ups 3x failure
Hanging Leg Raises 3x20
Decline Weighted Sit-ups 3x15
Med Ball twist: 3x40



Day 2:

Clean: 80% 2x3 2x2 1x1
Clean Pull 80% 1x3 85% 3x3 80% 1x3 80% 1x2
Clean and Jerk 80% 2+1 80% 1+2 80% 2+1 80% 1+2 80% 1+1*
Bench Press 3x6
Incline DB Press 3x6
DB flyes 3x8
Barbell Curls 4x5
DB Curls 4x8
DB Tricep Extensions 4x8
Dips 3x failure
Standing calf raises 3x15
Seated Calf Raises 3x15



Day 3:

Push Press 80% 2x3 75% 4x3
Clean and Jerk 80% 2+1 80% 1+2 80% 2+1 80% 1+2 80% 1+1*
Split Jerk 80% 2x3 75% 4x3
DB Jump Squats 30% 3x10
Front Squat 80% 1x3 85% 1x3 80% 4x3
Back squats 80% 1x3 85% 1x2 80% 4x3
Step Ups 3x6
Military Press: 3x5
DB Lateral Raises 4x8
Shrugs 2x8
Jimmys 3x20
Weighted Sit Ups 3x20
Seated Leg-Ups 3x20







* 2 cleans + 1 Jerk ....etc...Volume/Intensity will vary as the wks go by.

[KevT]

Originally posted by jordan23canfly
this is a split of rimproving my perfomrance in basketball, mainly strength and power

Do you do this often?

[hardknuckle]

HAHAHAHAHAHAHAHA!!!!1

[gswarrior]

this looks pretty good think im try it out...anyone else care to offer some tweaks or insight?

[nortegag]

This looks great! I'm gonna try it out now that basketball is starting
THANKS!

[ClearCutDom]

Don't forget to put shots up. All game time shots. Warm up shooting freethrows that will determine form fixing and ball control. Get like Ray ! Seattle stand up!

Instagram: @domtheenthusiast
Twitter: @domlaenthusiast

[Assassindan]

Doing this in season would be a mistake. Too much volume in my opinion. There is no need to do 15+ sets of triple extension every work out.

IMO not a good idea to work on power and strength in season. Too much stress on joints with the 6-7 days a week of practice/games to be doing heavy movements this often.

I wouldn't do it.

[ByronKelly]

Doing this in season would be a mistake. Too much volume in my opinion. There is no need to do 15+ sets of triple extension every work out.

IMO not a good idea to work on power and strength in season. Too much stress on joints with the 6-7 days a week of practice/games to be doing heavy movements this often.

I wouldn't do it.

WAY to much volume. I dont know your training level, and what you have done over the offseason to prepare for the season.
but here is an example of MY inseason program

Day A
Sqauts 4 sets of 4 reps
Heavy Bench 4 sets of 4 reps
Rep work dead 3/4 sets of 6 reps
Rep work BW pullups 3/4sets of 6 reps

Day B
Sqauts 4 sets of 4 reps
Rep work Bench 4 sets of 6-8 reps
Rep work dead 3/4 sets of 6 reps
Weighted BW pullups 3/4sets of 4 reps

And any supplemental lifts you have time for.
Volume is low, weights are not heavy on the lower body and rest times are long.

[NRM55]

this **** is from 12 years ago.