Reply
Results 1 to 3 of 3
  1. #1
    Registered User Friars1234's Avatar
    Join Date: Oct 2015
    Age: 30
    Posts: 5
    Rep Power: 0
    Friars1234 has no reputation, good or bad yet. (0)
    Friars1234 is offline

    Will this routine help my very/speed/explosiveness

    For basketball...or am I better off just getting a program like the jump manual?...

    I just started going hard this month, but tell me if I should change things up here or make changes...
    My goal is to dunk, and improve my speed/quickness/explosiveness...

    Day 1- Plyos/speed training...then I move to heavy weights right after...squats, deadlifts or leg press, calf raises, lunges...I finish my work out with some very light/quick jogging and jump rope before I stretch.

    Day 2- Chest/shoulder/triceps and I end that work out with light cardio to loosen up my legs. Some light core work on this day too.

    Day 3- Core/Back/Biceps. Maybe some shooting around with basketball/light cardio.

    Day 4- My legs get close to feeling normal again on this day...I go for a good jog and hit the punching bag after for stamina. I try to play a good amount of basketball on this day too. Maybe some light core and light body weight exercises too.

    Day 5- repeat day 1

    Anyone have any suggestions? Is this a good routine?

    Thanks
    Reply With Quote

  2. #2
    Registered User Partyrocking's Avatar
    Join Date: Jun 2012
    Location: New Jersey, United States
    Posts: 21,554
    Rep Power: 119069
    Partyrocking has a reputation beyond repute. Second best rank possible! (+100000) Partyrocking has a reputation beyond repute. Second best rank possible! (+100000) Partyrocking has a reputation beyond repute. Second best rank possible! (+100000) Partyrocking has a reputation beyond repute. Second best rank possible! (+100000) Partyrocking has a reputation beyond repute. Second best rank possible! (+100000) Partyrocking has a reputation beyond repute. Second best rank possible! (+100000) Partyrocking has a reputation beyond repute. Second best rank possible! (+100000) Partyrocking has a reputation beyond repute. Second best rank possible! (+100000) Partyrocking has a reputation beyond repute. Second best rank possible! (+100000) Partyrocking has a reputation beyond repute. Second best rank possible! (+100000) Partyrocking has a reputation beyond repute. Second best rank possible! (+100000)
    Partyrocking is offline
    I would start with an established routine made for athletes, like WS4SB or Candito Linear Program (strength/power template).
    You can't help the hopeless.

    Fat Girl Gets Fit: http://forum.bodybuilding.com/showthread.php?t=168690083&page=1

    Best Gym lifts: 375/225/445
    Best Meet lifts: 358/220.7/441,
    Best Wilks=415 (Old Wilks)
    Best Dots=429.01
    Reply With Quote

  3. #3
    Registered User iHATEnumberTWO's Avatar
    Join Date: May 2015
    Age: 25
    Posts: 49
    Rep Power: 0
    iHATEnumberTWO has no reputation, good or bad yet. (0) iHATEnumberTWO has no reputation, good or bad yet. (0) iHATEnumberTWO has no reputation, good or bad yet. (0) iHATEnumberTWO has no reputation, good or bad yet. (0) iHATEnumberTWO has no reputation, good or bad yet. (0) iHATEnumberTWO has no reputation, good or bad yet. (0) iHATEnumberTWO has no reputation, good or bad yet. (0) iHATEnumberTWO has no reputation, good or bad yet. (0) iHATEnumberTWO has no reputation, good or bad yet. (0) iHATEnumberTWO has no reputation, good or bad yet. (0) iHATEnumberTWO has no reputation, good or bad yet. (0)
    iHATEnumberTWO is offline
    You would be better off doing a full-body routine three times a week with sprint work before the lifting.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts