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  1. #1
    Registered User baller joshe's Avatar
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    Thumbs down weight lifting during basketball

    i lifted over the summer and got a lot stronger but now basketball has started. should i stop lifting?i am trying to gain weight but i dont know if i should stop lifing during the season or if there is a different program that i can follow during season.any comments would really be appreciated
    thanks joshe
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    Registered User Chronicles's Avatar
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    u should worry about maintaining ur size during the season
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    Registered User baller joshe's Avatar
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    how???
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    Registered User spikey07's Avatar
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    Whatever you do, don't workout your delts during the season. I did that once, and played when they were sore. I hurt my shoulders really bad and couldn't lift or play without getting worse for like 3 or 4 weeks. I guess you can work them out, but not too hard as to set them up to get hurt.
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    Registered User GPbballman29's Avatar
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    How do u keep ur size since basketball calls for so much running
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    I love my hair mikeygotz1's Avatar
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    Originally Posted by GPbballman29
    How do u keep ur size since basketball calls for so much running
    Eat.
    149.1 LBS
    5 feet 10 inches
    12% body fat
    13 years old
    144395 point(s) total
    seriously who keeps changing my sig?
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    Kobe on his way to # 6 kobekobe's Avatar
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    For maintenance, train 1-2 times a week, full body and try to have a slight increase in calories to make up for all the running you will be doing. This is what I do.
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    Registered User robsimp's Avatar
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    You should not stop lifting while you are in season. However, while you are in season you need to be smarter on how you are lifting and focus more on the volume of your lifts rather than the intensity. There are many different in season weight lifting routines that basketball players follow, but I believe sticking to three sets of 15, 12 or 10 reps for workouts is a great way to stay strong while you are still in season. On days you may not have practice the following day or you don't haver a game coming up, three sets of 10, 8 and 6 are an option. Remember you aren't trying to become an olympic power lifter or a body builder, so you can keep your volume pretty high. The closer you are to a game, you should decrease the intensity and increase the volume. This will keep your muscles engaged without becoming fatigued and sore for an upcoming game or practice. You are most likely practicing every day, so high intensity lifting may affect how you play at practice. In order to gain some weight or maintain the weight you are at, you cannot stop lifting because you will lose weight with the conditioning and cardio you do at practice. Doing at least 2-3 days of weight lifting will help you keep your strength. You are not going to be doing much 1 RM for any lifts, instead you will be focusing one day on upper body, one on lower body, and another upper body for your third day at a high volume.

    An example of what our team is doing for In season weight lifting is:
    Day 1umbbell Bench Press 3x 8
    Dumbbell Incline Press 3x10
    Military Press 3x8
    Pull ups 3x failure
    Bench Dips 3x failure
    Curls 3x 20 (10 each arm)
    Abs

    Day 2:Box Step-Ups 3 x 10 each leg
    Walking Lunges 3 x 10 each leg
    Lateral Lunges 3 x 8 each leg
    Bulgarian split squats 3 x 8 each leg
    Dumbbell RDL 3 x 12

    Day 3 Barbell bench press 3x 10
    Dumbbell flys 3 x 12
    Inverted rows 3x 20
    Bent over rows 3 x 12
    Neutral grip chin ups 3 x failure
    Dumbbell hammer curls 3 x 10 each arm
    Skullcrushers 3x 15
    Abs
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