Some decent comments on here but I want to clear up a few things so you can get more out of your hard work.
Linear periodization isn't exactly for beginners. Linear periodization is a method by which we build different attributes in an athlete at given points throughout that athletes development while also coinciding with the sports season. The problem with linear periodization is that there are a lot of problems. If you'd like me to explain the flaws then by all means ask--but for the sake of time let me assure you there is a better way.
My recommendation is to find a trainer that trains athletes and athletes ONLY. Make sure you don't fall in the same rut as some young athletes that get stuck at some gym somewhere working with a personal trainer who goes from training a 42 year old mother of two and then switches gears into training athletes.
Kevin made a good point that all lifts are potentially hazardous if done incorrectly. My question is...how do you know you're doing them correctly right now? A main part of training an athlete isn't just designing a workout and sending them on their way. Athletes need to be taught proper techniques on how to squat, bench, clean, etc., and those technique have to be continually reinforced or that athlete will be begging for an injury.
From a basketball standpoint, just as we want to have a plan about how we develop athleticism, we also need a plan into how we are going to develop skills as a basketball player. Too many times do I see young basketball players walk into a gym, pick up a ball and just start shooting. A good basketball skills workout really shouldn't take more than an hour. Start off with a good dynamic warmup (jump rope, high knees, butt kicks, lateral shuffles, etc.) Then proceed to work on ball handling (2 ball dribbling, crossover, between the legs, inside-outs, behind the back, hesitation dribbles) then work on doing what I call the daily dozen. From both sides of the hoop start off with overhand layup, underhand layup, reverse layup, jump stop and shot fake, take it to the baseline-spin move-layup, then take it down the middle for a layup.
Now you are ready to start shooting. Start with short jumpshots around the basket. Then work out away from the hoop working on shooting as if coming off a screen. Spin the ball out to yourself, catch with your outside hand, pivot and shoot. Then work on shots off the dribble but make them quick moves. Jab step-one dribble and shoot. Catch turn and face-shot fake-one dribble and shoot. All this should take maybe 10-15 minutes...focus on quality not quantity.
Now work on post moves (dropstep baseline, dropstep middle, dropstep reverse layup, dropstep jump hook, turn around jumper).
In between all these drills we can work on our free throw shooting. Shooting 10-20+ free throws at a time doesn't make much sense. Game situations will have you taking one maybe two free throws while you are breathing heavy. Work on your free throws that way. Then you can work on some rebounding (backboard bangs, tip drills) then finish it all off with some form shooting close to the basket working on your technique. Then cool down with some dynamic ROM work (leg raises, scorpions, monster walks, etc.)
The funny part about this is that this is the very very short version. It takes more than just lifting and playing basketball to make a better basketball player. Both have to be done correctly or much of your time in the weight room and on the basketball court is going to be wasted.
If you have any questions then please ask. Thanks for the time.
Will Haskell
Athletic Development Specialist
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