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
Tuesday- 3x3 Depth Jumps
4x5 Squats(goal is to add 2.5-5lbs a week)
3x6-8 Glute ham raises
Saturday-3x40 yard sprints
3x5 squats with 20% less weight than tuesday
3x8-10 Split squats
12-19-2012, 03:48 PM #1
How do you guys incorporate endurance training while training for power?
12-19-2012, 06:53 PM #2
12-19-2012, 07:50 PM #3
12-19-2012, 07:51 PM #4
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12-19-2012, 08:41 PM #5
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.Physical, Mental, Financial and Social Self-Improvement Thread (GTFIH if you want to improve yourself) - http://forum.bodybuilding.com/showthread.php?t=146594863
12-20-2012, 12:52 AM #6
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
12-21-2012, 09:33 AM #7
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)
12-21-2012, 12:32 PM #8
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...
All men are created equal, some just work harder
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