The Football Faq!((PLEASE READ BEFORE STARTING A THREAD ABOUT FOOTBALL Q's))

[joakman]

Welcome aboard lol.

Looking to dunk a ball soon

I have been close for a while, but never have got it done.

[TwiceTheSpeed]

Looking to dunk a ball soon

I have been close for a while, but never have got it done.

How tall are you? What type of training do you do?

[joakman]

How tall are you? What type of training do you do?

Probably just under 5'11". I follow the 5/3/1 training right now for strength, no plyo's here because the gym up at my new place really won't allow for what I did over the last summer. Plan on getting back into it 100% after I am done with school.

[TwiceTheSpeed]

Probably just under 5'11". I follow the 5/3/1 training right now for strength, no plyo's here because the gym up at my new place really won't allow for what I did over the last summer. Plan on getting back into it 100% after I am done with school.

Cool...well if you have any questions about plyos I can help..I also show some exercises on my youtube channel, in case you wanna check that out.

[Baubo]

Joakman,

I have been playing basketball now for roughly 8 years (20 years old) and have never undergone a proper weight training program before. I have played and currently play at a very high level and have previously gotten by on my skills (I can shoot and handle the ball fairly well.) Now though I am finding that I am struggling with bigger, stronger and quicker players.

I am reasonably fast (Full court and back in 8.4 secs) however my first step has never been a major strength of mine.

I was wondering whether you could help me out with a weight training program in order to improve my strength and explosiveness. I am very dedicated to my basketball and will follow any advice you can give me. We currently train twice per week for anywhere up to 4 hours per session. Season is roughly a month and a half away which means a game will be added to my weekly schedule. Currently I work on my skills every day but would like to schedule any weights training you prescribe into my weekly routine.

Thank you in advance.

[S1XM4N]

Don't you mean your foot on your shooting side should be 2-5 inches in front of the other foot.

No he really means the opposite foot. You will notice a lot players (especially in the NBA) that on free throws shoot with the same foot forward as their shooting hand. Although several players shoot high percentages like this it doesn't mean it is correct form. Reggie Miller shot a high percentage jumber but if I ever saw someone under 18 shoot that way they should be crotch kicked. The opposite foot forward is for ballance and allows you to use you legs while staying centered and ballanced for a correct shot.

B.E.E.F
Ballance
Eyes on Target
Elbow Under the Ball
Follow Through

[joakman]

Cool...well if you have any questions about plyos I can help..I also show some exercises on my youtube channel, in case you wanna check that out.

For sure. I am going to scope it out.

[joakman]

Joakman,

I have been playing basketball now for roughly 8 years (20 years old) and have never undergone a proper weight training program before. I have played and currently play at a very high level and have previously gotten by on my skills (I can shoot and handle the ball fairly well.) Now though I am finding that I am struggling with bigger, stronger and quicker players.

I am reasonably fast (Full court and back in 8.4 secs) however my first step has never been a major strength of mine.

I was wondering whether you could help me out with a weight training program in order to improve my strength and explosiveness. I am very dedicated to my basketball and will follow any advice you can give me. We currently train twice per week for anywhere up to 4 hours per session. Season is roughly a month and a half away which means a game will be added to my weekly schedule. Currently I work on my skills every day but would like to schedule any weights training you prescribe into my weekly routine.

Thank you in advance.

I am using the Wendler 5/3/1 program right now, called boring, but big or something of the sorts. I believe it is a great program for beginner's or for advanced lifters trying to break plateau's. It includes the major lifts that will definitely increase speed, power, and explosiveness.

You can probably find the info through google and if you have any questions on it or anything else, just shoot me a message.

[hanryn710]

This is actually really interesting regarding your fact article here, This article is very informative.

[hanryn710]

I hope you will overcome difficulties in your life.
Winner never quit, quitter never win.
Wishing you have a beautiful life!!!

[Mikeee]

For sure. I am going to scope it out.

in same boat as you joakman. I am currently experimenting 5/3/1 with some plyos added 1 or twice a week.

On another note twice, defranco site just added a new Q/A covering different types of jumps. I.e weighted jumps....your thoughts?

[kurtbbbb]

No he really means the opposite foot. You will notice a lot players (especially in the NBA) that on free throws shoot with the same foot forward as their shooting hand. Although several players shoot high percentages like this it doesn't mean it is correct form. Reggie Miller shot a high percentage jumber but if I ever saw someone under 18 shoot that way they should be crotch kicked. The opposite foot forward is for ballance and allows you to use you legs while staying centered and ballanced for a correct shot.

B.E.E.F
Ballance
Eyes on Target
Elbow Under the Ball
Follow Through

This is interesting, in the 14 years Ive been playing i can only remember being told to put your shooting/hand foot forward a couple of inches. Not excessively like they do in the NBA though. I will def be asking my coach tomorrow who is also the U/20 state coach what he thinks of this.

Also I dont see how the other foot forward would be giving you more balance, allowing you to stay centered and use your legs, anymore then putting your shooting foot forward?

Also you don't see any NBA players with there opposite foot forward from what I have seen...I may be wrong though?

What are your thought on foot placement Joakman?

[joakman]

What are your thought on foot placement Joakman?

Honestly, I have never heard/seen it. For me I know it would throw off my shot greatly.

[Pr3y]

I'm doing track this year. I will be doing shotput, discus, 100m. I bench 170, Squat 220, Dead 260. I have 3.5 months until my track meet. I am currently training for strength but i would like to do a routine that incorporates jumps, squat jumps, lunges and heavy squats. I will start doing hill sprints/sprints 2 months before the meet.

If you have a routine I could do for the remaining 1.5 months including all the important lifts, it would be appreciated. Also if you have any tips for any of these 3 events, and how to practice for them I'd like to hear them.

Thanks

[TheWhiteFlight]

I'm training my vert right now, doing weight training 3x a week, mainly for power (squats, cleans, snatches, bench, ect). I've been confused about how hard to push myself during weight training. I know I'm supposed to "challenge" myself, but that's a vague term. So from 1 to 10 how hard should I go? 1 Being don't feel it the next day, 5 being mild tightness, 10 being can hardly walk/move your upper body.

[Strikeb4ck]

Try this:

Dynamic Warmup everyday

Mon
-light plyos (form running, sprints)
-power lifting 5x3s

Tues
-Chest/Tris

Wed
Off

Thurs
Back/Bi's/Shoulders

Fri
Mainly plyos (jumps, bounds, sprints)
Some strength training 4x6 sets

Sat/Sun
Off

Start with that.

Sounds good man, thanks a lot. Two quick questions.
On the leg day, I do plyos first right?
And is depth jumps (3x5), tuck jumps (3x5), zigzag hops (3x5), lateral hurdles (3x5), and bounding (2x100 meters), based off (sport-fitness-advisor.com/plyometricexercises.html), good for a plyometrics workout? Or is it too much/little?

[cmcneilly]

Does this sound like a good weekly workout routine.. just looking for some input to see if I'm overtraining or maybe could add some things in.

Mon:
Legs-Main Lifts ,Chest, Shoulders, Biceps

Tues:
Back, Tris

Wed:
Plyos, Light Chest, Light Shoulders

Thurs:
Back, Tris

Fri:
Legs-Main Lifts, Chest, Shoulders, Biceps

I also play basketball games 3-4 times a week for 1.5-2hrs full court and I shoot ball every morning for about an hour and a half (250 makes) Im wanting to incorporate sprints somewhere in the workouts. Would Tues and Thurs be ok to add the sprints? Thanks.

[jdm4eva]

definitely suscribed to this thread.

basketball has always been a love of mine....

[joakman]

definitely suscribed to this thread.

basketball has always been a love of mine....

Glad to have you along!

[BreezerD]

So I got dropped from 1st grade to 3rd grade this week...

[TwiceTheSpeed]

Hey guys, I love all the questions...I really enjoy helping you guys out...Keep them coming...


"Unfortunately" I took a vacation to Hawaii (sucks right?) lol and I won't be able to answer all your guys questions as quick as I was before. I have been working 12 hour days for the past 8 months and needed a break. But don't stop here...keep writing questions, keep Pming me, youtube messages, however you want to get a hold of me is cool. I WILL answer each and every ? of yours, it just might take a little longer so don't be discouraged, or thing I am neglecting you. If you want to reach me quicker post a comment on my youtube channel with a ?s and I will try and get some videos out there because I brought my camera.

You guys are awesome...Hopefully I'll get some training vids up for you guys from Hawaii!!

-Jack

[TwiceTheSpeed]

I'm doing track this year. I will be doing shotput, discus, 100m. I bench 170, Squat 220, Dead 260. I have 3.5 months until my track meet. I am currently training for strength but i would like to do a routine that incorporates jumps, squat jumps, lunges and heavy squats. I will start doing hill sprints/sprints 2 months before the meet.

If you have a routine I could do for the remaining 1.5 months including all the important lifts, it would be appreciated. Also if you have any tips for any of these 3 events, and how to practice for them I'd like to hear them.

Thanks

I'd suggest that you a) practice your 100m, shotput, discuss as much as you can...

For your hundred do gradual sprints (build up sprints) where you slowly build up speed throughout the exercise (by the end you should be at top speed)

As far as jumps go...have you done plyos before? What is your experience with them?

Weights:
power cleans
hang cleans
squats
RDLs
Snatches

All very good for your events.

[TwiceTheSpeed]

Sounds good man, thanks a lot. Two quick questions.
On the leg day, I do plyos first right?
And is depth jumps (3x5), tuck jumps (3x5), zigzag hops (3x5), lateral hurdles (3x5), and bounding (2x100 meters), based off (sport-fitness-advisor.com/plyometricexercises.html), good for a plyometrics workout? Or is it too much/little?

Everything looks good there, but I don't know I's do 100m bounding...seems to be exaggerating a little bit...stick with about 40m-50m to start do 3 sets. Maybe add in squat jumps 2x8...

[TwiceTheSpeed]

Does this sound like a good weekly workout routine.. just looking for some input to see if I'm overtraining or maybe could add some things in.

Mon:
Legs-Main Lifts ,Chest, Shoulders, Biceps

Tues:
Back, Tris

Wed:
Plyos, Light Chest, Light Shoulders

Thurs:
Back, Tris

Fri:
Legs-Main Lifts, Chest, Shoulders, Biceps

I also play basketball games 3-4 times a week for 1.5-2hrs full court and I shoot ball every morning for about an hour and a half (250 makes) Im wanting to incorporate sprints somewhere in the workouts. Would Tues and Thurs be ok to add the sprints? Thanks.

That would be over training...you are not giving your body time to recover. YOU GUYS NEED TO RECOVER PROPERLY...nothing against you...most young athletes feel they need to be working out 2-3 hours a day 7 days a week to be the best. NOT TRUE!!


Try something along these lines...

Mon
Chest/Triseps

Tues
Legs

Wed
Off

Thurs
Bi's/Back/Shoulders


Fri
Legs


I would say doing cleans, squats, rdls, and snatches are a must. I don't know how seasoned you are when it comes to the weight room, but get the form down and start with that.

One more thing...make sure you guys are eating right!! If you have questions related to diet, nutrition, energy systems, etc...Let me know. That is just as important as setting up a weekly schedule.

[TwiceTheSpeed]

So there you have it...all questions have been answered. Like I said, don't be discouraged if I don't respond right away. I am in HAWAII and it's only 9:45 here when it's normally 2:45 in Chicago (my hometown). Jetlag has really messed me up, so I thought I would dedicate some time to you guys...

[japamy710]

Great postings. I hope to read more from you.

[toad1]

who is this guy and how does he keep getting back on the fourms.

thats pish news bout getting droped 1st's to 3rd's tho....why not down to the 2nds.

[scott_donald]

who is this guy and how does he keep getting back on the fourms.

thats pish news bout getting droped 1st's to 3rd's tho....why not down to the 2nds.

they are just spammers who need to get to 50 posts before they can post links or pics...

and yep sucks!!!

[beertank23]

Got the axe for this weekend, big drop to thirds. Thought I was going to start in seconds, we'll see on saturday!

[cmcneilly]

That would be over training...you are not giving your body time to recover. YOU GUYS NEED TO RECOVER PROPERLY...nothing against you...most young athletes feel they need to be working out 2-3 hours a day 7 days a week to be the best. NOT TRUE!!


Try something along these lines...

Mon
Chest/Triseps

Tues
Legs

Wed
Off

Thurs
Bi's/Back/Shoulders


Fri
Legs


I would say doing cleans, squats, rdls, and snatches are a must. I don't know how seasoned you are when it comes to the weight room, but get the form down and start with that.

One more thing...make sure you guys are eating right!! If you have questions related to diet, nutrition, energy systems, etc...Let me know. That is just as important as setting up a weekly schedule.

Ok I completely understand overtraining and definitely dont want that to happen... Ill give this workout a go for a while and see how it works out!

Any info or examples of a daily diet would help out alot! As of now all I really do is eat a big breakfast and drink protein after workouts and at bedtime..