help needed. please read

baller23 · 10-07-2004, 02:52 PM

well, i train 4 times a week. not excluding anything, i never go over 1 hour when training.

but i need some help with correct warm - up. stretching - and cool down. could someone post up a advanced warm up session, stretching session, and cool down for an hours worth of weight lifting.

also if at all possible, could someone give me a good warm up for a basketball game?

i really need help here bro's.

also, does anyone know anywhere i can get a good flexibility program.

if anyone helps, i'll be very grateful.

Kane Fan · 10-07-2004, 08:16 PM

warming up for weights is almost a personal thing...
I've done both 1 set of a light weight with only a few reps for warmup
and I've done a pyramid up to working weight
I dunno about warming up for basketball but if you are in highschool you should be able to ask the basketball coach what kind of warmup he'd have his players do if you can catch him in a hall or after class he shouldn't mind helping it'd only take about a minute for him to explain unless it's really intricate

l3ul2n · 10-07-2004, 11:28 PM

Hey a fellow basketball player here.
Jumprope is a great warm up for basketball players. Try doing 3 sets of 100 reps before a game.

And this site have a pretty good basketball stretching routine:
http://www.insidehoops.com/gym/stretching.shtml

**scott_donald** · 10-08-2004, 05:02 AM

does this help...

http://www.bodybuilding.com/fun/donald1.htm

also for warmup depends on your program and personal experience i guess...

baller23 · 10-08-2004, 09:53 AM

wow, thanx for that response. so for weights i'd do maybe 10 mins or so on a skipping rope, then stretch. then workout, light stretch inbetween stretching, and for cool down? any help would be appriciated!

also, yeh mate i'll ask coach, he's on holiday at the moment.

whats ur vert?

also, anyone know the best ways to gain on ur vert? best weight exercises etc......

baller23 · 10-08-2004, 12:30 PM

cool down?

mrk_bb · 10-08-2004, 05:32 PM

^bump

l3ul2n · 10-08-2004, 10:56 PM

Ya those stretches are used before a basketball game. When your are actually lifting weights, you got to stretch the muscles your working on, duh

. You got to be careful not to overtrain though, since baskeball is pretty demanding and would take up majority of your time.

My vert is around 30, just remember vertical in basketball is not everything.

live4this13 · 10-08-2004, 11:37 PM

Squats are good for your vertical, but hes right verticals not everything, ya gotta know when to jump. I hate hwen kids that can jump waste their talent by jumping at everythign and fouling out in the 2nd quarter

baller23 · 10-09-2004, 04:46 AM

i couldnt agree more, i just like to have it, seeing as im fairly small. trust me i treasure my shot capability and defence much more.

and whats the best cool down for weights, and for ballin.

and yes i do realise u have to just stretch the muscle u are working!lol.

i just dont have a clue on how to cool down, i searched on the net, all it seems to come up with is cool down for athletics. even if i include weight training in the search! so any help?

mrk_bb · 10-09-2004, 09:43 AM

I've seen ppl in the gym after a workout going and doing a few reps w/ one or two sets w/ really light weights for the excercises the've been doing.
I just do a few arm shoulder circles and stretch like a do to warm up.
but like you I would like to know if theres something I should be doing to cool down. so ^bump

live4this13 · 10-09-2004, 10:07 AM

stretch and jog a few light laps no more then like 5 though, and by laps i mean aroudn ur gym, if your weight room is close to the gym, at our school there right beside each other