Developing Explosive Strength and Reactive Strength in current routine?

[kmfisher]

I'm currently doing RR&D2.0 with the exception that I substituted Bent-over rows (two-arm DB) for incline curl due to a slight forward roll. I really enjoy the routine, and was planning to do Training for Maximal Size while bulking in January. Well, instead I'm going to be joining a town rec. league for basketball. My goal will be to maintain my weight through the two month season, while working out and playing ball.

So, I am looking to increase my explosive strength and reactive strength during the next month before basketball. Does anybody have good suggestions on how to incorporate this w/ RR&D2.0 or add a little afterwards? I was reading this article and decided I have primarily been training my limit strength and only my explosive strength a little bit.

I was thinking of adding one explosive exercise and one reactive exercise after each specific day. I would add box squats and ankle jumps after my squat and calf day. I don't know what I would add for the other days though.

Does anyone have suggestions? It doesn't have to be basketball specific. I was just hoping this would help me overall. Or is my thinking way off base? Thanks for the help.

[Bill Hartman]

If you're practicing or playing basketball regularly, you may not need any further training to improve reactive ability (the game itself has high reactive demands).

Explosive strength = starting strength + acceleration strength + absolute strength + reactive ability. What will raise your explosive strength levels depends on where you are most deficient.

Bill

[kmfisher]

Unfortunately, I don't belong to a gym or a club. I workout at home and don't get to play regularly. I used to play fairly regularly back last year into May/June of this year. How fast would it leave?

My vertical is okay. I can just two-handed dunk, but then again I'm 6'5". My first step is slow on a drive, and my lateral quickness on defense leads quite a bit to be desired. As does my backwards speed (I have no idea what this is called).

I'd like to continuously try to improve all four things I've mentioned, and I figured I can get some good work in my basement and garage for them.