(sparknotes at bottom)
so basically, i haven't lifted since the summer when i worked out with my older brother (D1 athlete- rower). Since then, i've worked out, using his program until like november when my gym membership was cancelled + school caught up with me (i'm a senior in highschool- its second semester and spring break, so i'm starting to get some time to workout again). i haven't touched a weight since then. the only form of exercise i've had was intramural basketball for the past few months and pickup basketball games occasionally. before this past summer, i used to workout sophomore yr, but once again, school got in the way, so i had to stop.
anyway, long story short, with college coming up, i decided to get back into shape (cuz i really hate being skinny and am really into the whole new-college start thing) and i figured "if i'm gonna get into shape, might as well do so in a way that will help be get better with the game i love"- basketball. so i've been doing some research, and after a few google searches, i found this website:
http://www.coachlikeapro.com/weight-training.html
it gave me this program to do:
Monday and Friday Basketball Strength Training Exercises
Abs workout - Twisting Sit-up, Hanging Leg Raise.
Bench Press (10-8-6-4) - Shoulders, chest, triceps.
Lat Pull Down (3 x 10) - Latissimus dorsi, biceps, and brachioradialis.
Bicep Curls (3 x 10) - Biceps, and forearms.
Bar Dips (3 x max) - Chest, shoulders, and arms.
Squats/ Leg Press (12-10-8-6) - Hips, hamstrings, quadriceps, groin, and lower back.
Hang Cleans (10-8-6) - legs, hips, lower back, upper back, and shoulders.
Calf Raises (3 x 30) - Ankles, and calves.
Wrist Curls (3 x 25) - Forearm flexors.
Wednesday Basketball Strength Training Exercises
Abs workout - Legs-in-the-Air Sit-Ups, Bench Crunch, Side Sit-ups.
Incline Bench Press (10-8-6) - Shoulders, chest, triceps, and upper back.
Seated Lat Row (3 x 10) - Latissimus dorsi, biceps, and brachioradialis.
Lateral DB Raises (10-8-6) - Deltoid and trapezius.
Tricep Press Downs (3 x 10) - Triceps.
Dumbbell Curls (3 x 10) - Biceps, and forearms.
Squats/ Leg Press (12-10-8-6) - Hips, hamstrings, quadriceps, groin, and lower back.
High Pull (10-8-6) - Legs, hips, lower back, upper back, and shoulders.
Calve Raises (3 x 30) - Ankles and calves.
i was wondering if this program will get me anywhere or if it's just a waste of time. i don't need a real in-depth program or really customized- i'm just looking for something to get me a little bigger and get me better at basketball- i'm trying to become devin harris/allen iverson type player where i try to break down the defense and finish with a layup/pass to an open teammate/create space for a jumper. also, note that i'm kind of limited in the kinds of exercises i can do since i'm working from my home gym- a bench and a lat bar. also, i'm only doing this until college starts and i can use my university's gym and then i can start a better program. any response would be appreciated.
SPARKNOTES:
-goals: strength train for basketball and get bigger in time for college
-will the above program work? or at least help me get stronger?
-17 yrs old, 5' 6", 115 lbs, don't know bf%
-haven't worked out since summer except for basketball the past few months
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