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  1. #1
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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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    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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    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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    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
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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
    Cybergenics...it's bomb! lucia316'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.
    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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    Originally Posted by lucia316 View Post
    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.
    So you are saying that by improving your speed, vert and strength you will not be a better player? lmao
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    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.
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    "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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    Originally Posted by ETEIZNAL View Post
    So you are saying that by improving your speed, vert and strength you will not be a better player? lmao
    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.
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