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  1. #1
    Registered User sports19's Avatar
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    How do you guys incorporate endurance training while training for power?

    I am following a split that focuses on explosiveness and strength but I am going to be playing basketball in a month. I am not in the best shape as far as running goes so I need to figure out what to do. This is my current split. As you will see I am trying to get my squat up to 2x bodyweight. I am now around 155lbs with a 255-260lb squat. I will play basketball on thursdays so how should I incorporate some endurance training in my split without interfering with strength and power? Thanks

    Monday-Upper
    Tuesday- 3x3 Depth Jumps
    4x5 Squats(goal is to add 2.5-5lbs a week)
    3x6-8 Glute ham raises
    Wednesday Off
    Thursday-Upper
    Friday-Off
    Saturday-3x40 yard sprints
    3x5 squats with 20% less weight than tuesday
    3x8-10 Split squats
    Sunday Off
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  2. #2
    Registered User sports19's Avatar
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    Come on anybody? Somebody has to be wondering about how to get more explosive while getting in shape too.
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  3. #3
    Registered User SnappinFool's Avatar
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    Max effort days and max rep days...
    If you aren't going all the way, why go at all?-Joe Namath
    If you want to succeed, as bad as you want to breathe, then you’ll be successful- Eric Thomas
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  4. #4
    Registered User jonmd123's Avatar
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    I would just run some sprint intervals before/after your upper body days, or on your off days. For basketball I would do line sprints where you're constantly accelerating and decelerating.
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  5. #5
    Registered User kaizenbrah's Avatar
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    Extensive tempo runs (google it).

    They used to be just used by sprinters/middle distance runners for a form of conditioning that would have minimal impact on strength and power training, but are now being used in a number of different team sports too.
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  6. #6
    Registered User ckleckner10's Avatar
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    id actually recommend playing the game first and foremost, even if its just pick up games a couple times a week, then after the games go and shoot 10-20 freethrows and for each miss you do a suicde, boom you work on your game, your lungs, and your freethrows. Nothing improved my conditioning while i played basketball quite like...well playing basketball and then doing either the mentioned freethrow challenge or doing16s (line up on 1 side of court and run back and fourth, each back and fourth is 2 of the 16, and do it under 85 seconds. if you cant you do it again until you can. and once you want more of a challenge lower the time 5-10 seconds
    "A life is not important except in the impact it has on other lives." Jackie Robinson
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  7. #7
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    Originally Posted by SnappinFool View Post
    Max effort days and max rep days...
    Agree with this. The only way you can apply yourself 100% is if you focus on developing one component at a time.

    General things to do though (and which helped me become a better climber):

    - Lift faster for improved strength (with correct form, of course)
    - Try to incorporate circuit training into every workout (you can do this with heavier weights, too)
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  8. #8
    Registered User konyy's Avatar
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    Hills run up them a few times, side shuffle, sprint up, backwards etc....
    200m repeats...
    Every time you stay out late...
    Every time you sleep in...
    Every time you miss a workout...
    Every time you don't give 100%...
    You make it that much easier for me to beat you...
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