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  1. #1
    Registered User ETEIZNAL's Avatar
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    Question Jason Blaha 5x5 for Basketball?

    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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  2. #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!
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  3. #3
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    Do you think training for basketball + playing a game (Friday, Sunday), normal basketball training (Monday) and running this program 3 times a week (Tuesday, Thursday, Saturday) is too much? If not, would plyometrics be pushing it?
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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.
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    Cybergenics...it's bomb! lucia316's Avatar
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    It's a fine starting 5x5 program, but it' snot going to make you a better basketball player.
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  6. #6
    Registered User ETEIZNAL's Avatar
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    Originally Posted by lucia316 View Post
    It's a fine starting 5x5 program, but it' snot going to make you a better basketball player.
    and whys that?
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    Originally Posted by ETEIZNAL View Post
    and whys that?
    Because lifting weights and strength don't necessarily mean you'll be a better basketball player. Sports specific work makes you better at your game. Strength just means you're stronger. Just because you're stronger doesn't mean you'll ball better.
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    Originally Posted by lucia316 View Post
    Because lifting weights and strength don't necessarily mean you'll be a better basketball player. Sports specific work makes you better at your game. Strength just means you're stronger. Just because you're stronger doesn't mean you'll ball better.
    But by being stronger, I will be a better basketball player. I already do practice FOR basketball 3 times a week, this training is to improve my strength and vert (a bit)
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    Originally Posted by ETEIZNAL View Post
    But by being stronger, I will be a better basketball player. I already do practice FOR basketball 3 times a week, this training is to improve my strength and vert (a bit)
    Yeah, that's just not true. There is nothing wrong with strength training or working on your vertical, but those WILL NOT directly make you a better basketball player. And only 3x per week? You should be working on that near daily.
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  10. #10
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    Originally Posted by lucia316 View Post
    Yeah, that's just not true. There is nothing wrong with strength training or working on your vertical, but those WILL NOT directly make you a better basketball player. And only 3x per week? You should be working on that near daily.
    I play pick up at break and lunch daily but practice and games are only 3x
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  11. #11
    Cybergenics...it's bomb! lucia316's Avatar
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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.
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  12. #12
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    Originally Posted by lucia316 View Post
    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.
    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.
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  13. #13
    Registered User ETEIZNAL's Avatar
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    Originally Posted by SUTTER3 View Post
    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.
    repped for saying what i was thinking
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    Originally Posted by ETEIZNAL View Post
    repped for saying what i was thinking
    Haha thanks! I don't understand how anyone can possibly try and make the argument that working out and getting stronger will not help you become a better player at ANY sport.
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  15. #15
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    Originally Posted by SUTTER3 View Post
    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.
    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?
    Originally Posted by lucia316 View Post
    It's a fine starting 5x5 program, but it' snot going to make you a better basketball player.


    Originally Posted by SUTTER3 View Post
    Haha thanks! I don't understand how anyone can possibly try and make the argument that working out and getting stronger will not help you become a better player at ANY sport.
    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.
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