ok i´m very new and need help! please give some advice

th3jared · 05-07-2009, 09:07 PM

ok so i play basketball, im 6 foot 7 and i would like to improve on my jumping and overall body condition. i weigh 200 pounds. bench like 150max and squat 350 max. im weak. i am seeking advice on making a work out routine. i have never ¨worked out¨ in my life. ive played around in a weight room before just doing what i thought was best. now i would like to creat a weekly routine and maximize my fitness and increase my vertical jump.
i have no idea where to start. so if anyone has a routine i can copy and change to fit my needs or just advice on how to learn the excersizes i need and create my own routine. please help me out.

th3jared · 05-07-2009, 09:27 PM

thanks guys for reading this

Hunter · 05-08-2009, 10:20 AM

Find a trainer. You need someone to teach you proper technique, because if you've never "worked out," you are not squatting 350 - you're probably doing a half- or quarter-squat.

As for the vertical jump, there are a bunch of programs out there - just search.

Squat Rack · 05-08-2009, 12:48 PM

I agree with hunter, get a trainer. Also there seems to be a discrepancy between your squat and bench press. I'm guessing Hunter is right and you're only doing a quarter squat.

A trainer will help you get the forms right.

Good luck!

kicka · 05-11-2009, 10:04 AM

Yup, get a trainer, because:

1. you might not know what you need (and what are the most important elements for YOU, yourself, as a basketball player)

2. you are not too sure about your options in maximizing your needs

3. just tell you to do squats, deadlifts, leg press, leg extension... just not enough... coz you needa know how to do them properly, how many reps to start with and how to proceed according to your progress + ability

4. if you just go on and try to mimick all those crazy huge bodybuilders, you won't get the result they have but just a sore knee or possibly break your joints and ligaments and stuff.

mate, go find an educator, and ofcourse, it's always free to get an introduction and through a thorough communication, u will get someone who can help u profoundly with your dunks, speed and rebounds!

good luck and happy training

testsherpa · 05-11-2009, 01:46 PM

Your glutes are responsible for a lot of vertical. A trainer can help you focus on your jumping through squats, some plyos, jump-lunges, etc., but you want to make sure you're using the right form or you could risk injury. Also, I find that my legs contribute a lot more to my metabolism than any other body part. If I work out my legs, my overall body condition improves and my sports performance (skiing and running) improves as well.

Alcoholiday · 05-12-2009, 03:10 PM

i would disagree with the statement, "get a trainer." Reason being that i've seen how a lot of these trainers teach squats, and they are exactly like a 1/8th knee bend.

Either get someone knowledgeable like someone who does powerlifting, olympic lifting, or trains athletes, like Parisi since they will have a good grasp on the lifts. Or, get a good program, and start filming your lifts and teaching yourself. Or, get online training from someone knowledgeable.

IMO these are the 3 most effective ways. Just going to the gym and getting a trainer, chances are they will just throw you on machines which is stupid for an athlete. You don't move in a set plane, so you shouldn't be training that way

Frank.S · 05-12-2009, 03:31 PM

There are alot of good trainers on here, you may want to consider posting your location.

Most trainers are not well educated in terms of sports performance, alcoholiday is right. But like he said, if you can find one who really knows what they are talking about it can be very helpful.

Squat Rack · 05-16-2009, 01:02 PM

Quote:

Originally Posted by Alcoholiday

i would disagree with the statement, "get a trainer." Reason being that i've seen how a lot of these trainers teach squats, and they are exactly like a 1/8th knee bend.

True there are a lot of crappy trainers out there. At my gym, one of the trainers gave me his tip on how to properly squat (though I didn't ask for his advice) and later preceded to test his 1RM Bench Press without a warm up. His spotter advised him against. The trainer then just did a set of pushes up and attempted to bench press 185lbs and failed. He then did 3 reps of chins up that were so terrible. Basically he just got his chin barely over the bar and did get not his chest up.

So getting a good trainer can be hard!