Hello, I'm new here.
I'm 17 years old basketball player currently at 11th grade.
5'9, around 180 lbs and 17-18% BF.
I'm during the season right now, we're ranked in 2nd place in hope to take the lead in our league.
I really need some help to plan my off-season, first i want to lose some fat (I'm currently do HIIT to lose that fat).
In next september i'll be 18 so i need to be ready for the senior leagues.
Basically i don't have very much experience in weight room (6 months, 3 months in summer 2011 and more 3 months in summer 2012. but without results because lack of knowledge, experience, nutrition etc.).
I planning to train 5-6 days a week, 3 days/week of Strength Work and 2-3 days/week of speed/conditioning, something like this:
Sunday - Basketball Skills+Strength Work
Monday - Basketball Skills+Speed/Conditioning Work
Tuesday - Basketball Skills+Strength Work
Wednesday - Basketball Skills+Speed/Conditioning Work
Thursday - Basketball Skills+Strength Work
Friday - maybe some light shooting/swimming, not something too difficult
Saturday - COMPLETELY OFF
My goals are first, cutting that fat until off-season start (Around April-May).
Then at the off-season I want to hit the weight room to become WAY MORE stronger, faster, more quicker and of course, jump higher. currently i can touch the rim easily. i want to get stronger but not too much big, i dont want to get a bodybuilder body.
My basketball workouts will last around 1.5-2 hours.
Conditioning/Speed will be different every time: some 30-45 minute runs, HIIT workouts, Swimming, Sprints, bicycle work, jump rope, sometimes basketball specific conditioning like suicides etc. also on these days i'll do some plyometrics and agility drills. Do you think it will be fine?
I need help for design my strength training program. I don't understand, because if people ask for what is good for basketball, people say to do squats, deadlifts for explosive power. But how much? Heavy with lower reps or light with higher reps? what is the range for reps/sets and rest periods between sets that will be basketball specific? how do i know that my workouts are specific for my goals?
what do you think about my routine? do you think it will be good?
Thanks you very much.
Thread: Basketball Player Needs help