Should I add or take out anything? Plyometrics, Cardio etc.. I could even run the cutting version instead as he says it is not made for people who are already active as they will be overtraining
Workout as follows
Workout A
Exercise Sets Reps
Squats 5 5
Bench Press 5 5
Bent Over Row 5 5
Barbell Shrugs 3 8
Tricep Extensions 3 8
Straight Bar or Incline Curls 3 8
Hyperextensions with plate 2 10
Cable Crunches 3 10
Workout B
Exercise Sets Reps
Squats 5 5
Deadlift 1 5 (I usually do 2 sets instead)
Standing Press 5 5
Bent Over Row (10% lighter than Workout A) 5 5
Close Grip Bench Press 3 8
Straight Bar or Incline Curls 3 8
Cable Crunches 3 10
3 days a week, alternating days (e.g week 1 A B A week 2 B A B)
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Thread: Jason Blaha 5x5 for Basketball?
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04-16-2017, 01:57 PM #1
Jason Blaha 5x5 for Basketball?
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04-17-2017, 09:50 AM #2
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I think that should be pretty beneficial! Strength for basketball is all about that lower body. Being able to be strong in squatting and lunging positions.
I would say you could maybe try to find a way to add in some lunges somewhere in there. A plyometric day wouldn't hurt either, although it would make you have to recover from more. Maybe run this for a couple weeks to get used to it, then add in a day of some plyometric exercises. They'll help with your overall explosiveness!Instagram: SUTTER3 - James Sutter Personal Training
Feel free to message me if you need advice on workouts or nutrition!
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04-17-2017, 10:56 AM #3
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04-17-2017, 04:52 PM #4
- Join Date: Sep 2011
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I don't think it would be too much! Try it out for a few weeks and see how you feel. Wait a couple weeks to get used to it, then add in the plyometrics. You don't want to add too much too soon.
Instagram: SUTTER3 - James Sutter Personal Training
Feel free to message me if you need advice on workouts or nutrition!
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04-17-2017, 08:45 PM #5
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04-18-2017, 11:53 AM #6
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04-18-2017, 03:10 PM #7
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04-20-2017, 10:27 AM #8
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04-20-2017, 10:43 AM #9
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04-20-2017, 11:21 AM #10
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04-20-2017, 04:07 PM #11
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Okay. Regardless, getting stronger != getting better at basketball
If you're going to live by that mentality, you'll be left frustrated. Being able to lift 10lbs more doesn't mean you'll shoot better, move better, play better or jump higher."I'm pretty sure your wrong, but care to elaborate..."
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04-22-2017, 09:55 AM #12
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If he gets stronger though, he will be able to handle hits in traffic better, and rebound the ball better. Increased core strength should improve his balance. This could all even improve his deference, as he would be able to withstand more contact, provided he is in the right position. You are correct in saying that he will not become a better shooter or dribbler though working out, but I am sure that he knows this. Working out will improve the little aspects of the game, which will in turn, help him be more productive on the court.
Instagram: SUTTER3 - James Sutter Personal Training
Feel free to message me if you need advice on workouts or nutrition!
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04-23-2017, 06:09 AM #13
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04-23-2017, 08:53 AM #14
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04-24-2017, 11:58 AM #15
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That isn't necessarily true. Working out/training gives you a core of strength, balance, speed, etc, but it doesn't make you a better player. You have to work to translate those things into better play via skills work and practice. The bottom line?
Because it doesn't. It makes you stronger, faster, etc. You can be the strongest or fastest guy on the court, but it doesn't necessarily help you become a better player. Practicing the game does that."I'm pretty sure your wrong, but care to elaborate..."
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05-01-2017, 11:07 AM #16
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05-01-2017, 02:26 PM #17
In sports, the balance between explosive strength and maximum strength is crucial.
- Explosive force production in the later phases of an isometric squat (100 – 250ms) predicts vertical jump height, in high-level athletes.
- Early phase isometric knee extension impulse (40ms) has been found to be a good predictor of jump height in recreational athletes, while maximum force production was not.
- Inter-individual variability in explosive strength is far, far greater than the inter-individual variability in maximum strength. Neural drive in the early phase of the contraction seems to be extremely important in explosive sports.
Often times, the better predictor of who's a better athlete likely comes down to large differences in neural drive in the earliest phase of a contraction (0 – 50ms) with contractile properties of the muscle fibers also playing a role (50 – 100ms).
In other words, you'd be better off focusing on explosive strength if you're not as gifted in that area. But if you're naturally gifted in explosive strength, you should focus on building maximal strength.
Evaluate your strengths and weaknesses as an athlete, then create or follow a plan based on your evaluation.Pre-med graduate, former NCAA athlete, powerlifter, fitness entrepreneur.
"Thoughts are causes and conditions are effects. You can change your life because you can change the way you think." -Brian Tracy
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05-02-2017, 09:39 AM #18
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Not necessarily no. What are you not understanding here. Just because you can run fast or jump higher doesn't mean you'll be a better player. You only practice 3x per week. I would suggest you practice basketball more. That's the only way to improve your skills.
You're not looking for advice to actually get better, you're looking for someone to tell you that you're choice of strength programs is good."I'm pretty sure your wrong, but care to elaborate..."
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