Youth Athletic DevelopmentThis is the place to go if you are an athlete, coach or parent who wants to unlock the secrets of how to develop a super-athlete.
Hi all, i am a 16 year old sophomore and next year I will be trying out for varsity basketball. I am currently on my own workout plan and i would like to ask if any of you have any ideas for getting bigger and better for basketball....i also wanna dunk in 6 months (i'm 6'2, 155 lbs. right now)
check out the workout thread in the Fitness FAQ section of this forum. look for one that looks to meet your goals and stick to it. check out adam's diet in the diet section. just eat right and eat enough. i'm kinda like you-14, freshman, 150lbs at 5'9" and i play basketball too. to dunk, if im not mistaken, you have to be able to get 6+ inches above the rim. how far can you reach now? The best thing that's worked for my vertical jump is to just go out, play some ball, and jump. i've added almost half a foot to my vertical jump during the basketball season.
what are you doing now? bill hartman, a resident expert, suggested that i stick with the basic compound lifts to build a platform: squats, deads, bench, chins, dips, rows, and you could also add shoulder presses. i'm doing linear periodization right now, so i'm working at a light weight, high rep scheme that will progress over time.
just eat right, eat enough, lift smart, etc.
i have the 20 Commandments of Sports Nutrition posted here a while ago. i'll look those up and post um. good luck!
-kevin
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"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
-I can reach the rim on most occasions
-I've incorporated all those compound lifts in my workout except deads (heard they're dangerous), chins, dips (never taught correctly), and shoulder presses
-wat's linear periodization?
-Do you have a suggested daily diet I could look into?
-I would love to see the 20 Commandments of Sports Nutrition
-I'm now able to get the rim after a full season of actual basketball
-any lift can be dangerous if done incorrectly. learn proper form and use lower weights until you have your form perfect.
-linear periodization is basically for beginners and since i'm starting again after a 6 month layoff, i'm giving it a try. it's basically that u find out your one rep max and then start your first workout doing 3 sets of 12 at 65% of your max. the next part of the program (either a week or 2 in my case) you move up to 70 or 65%) here's a link with some info. you can check google for more info: Linear Periodization
-check out the adams diet threads in the diet section here. i'm not doing it myself and i haven't really read it in detail, but its basically, from what i've heard, just a straight-forward guide to clean eating.
i'll go look up the commandments.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
VI. Eat at least 1 gram of protein per kilogram of
body weight, or more.
VII. Choose low GI carbohydrates over high GI carbohydrates.
VIII. Avoid ingesting raw eggs or raw egg whites.
IX. Take a multivitamin.
X. Stay away from the "S" brand of supplements (that means “steroids”)
XI. Keep dietary fat below 30% and avoid saturated
fats.
XII. Listen to your body - don't think of it as your opponent or an object.
XIII. Forget about smoking, drinking, and recreational drugs.
XIV. Set goals and use variation consciously at least every few months.
XV. Genetics are no excuse.
XVI. If you're not sure you ate enough...eat more.
XVII. You have to eat fat to lose fat.
XIIX. Clean eating can be fun...and yummy.
XIX. Don't forget to eat breakfast, and don't skip meals.
XX. Tuna is the food of the Gods.
I'm pretty sure that JP posted the first 15 and then someone, can't remember who, added the last 5.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
np keep us posted with your results. i'd love to see what you're doing and how ur results are.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
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Yes, it\'s true... I\'m a loser. On top of having a really low IQ, I have a condition known as \"microphallus syndrome\". As a result, I like to go to other people\'s websites and SPAM them since I having nothing else of value to contribute. Please submit my email, djrocstar@yahoo.com, to as many spam lists as you can!
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.
Woah Will-thanks for giving me a totally new basketball workout routine. I usually just went outside, put up some lay-up from each side, shot some free throws, and then took jumpers from all over the driveway. Definitely a totally new perspective to look at. i'll have to try it out when it stops raining.
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Well, I'm 14 years-old and I way 120 pounds. I know I am very low so don't bother metioning it but I am all lean mass and visibly built. I began working out about 3 years ago, getting of of the couch with a bag of Dorittos, and have made some very drastic changes. Before, I was over weight and fat.
For your jumping, %90 is genetics. However, programs like JumpSoles, dramatically increase your vertical. I used Jumpsoles and gained about 6-8 inches in 8 weeks. (include weight training)
Basically, my daily diet consists of 6 meals (eating every 2-3 hours) and consuming a bare minimum of 2200 calories. Calorie need may differ since you are much taller and bigger than me, so use this link: http://www.menshealth.com/cda/tools....bmi.calculator
Breakfast:
Whole Wheat Torilla (low fat)
3/4 Cup Egg Beaters (or egg whites)
1 Whole Egg
1 Slice of Turkey
1 Cup of Mixed Berries (or a piece of fruit)
I get: 450kcals, 34 g Protein, 8 g Fat, 9 Carbs
Second Meal:
Protein Bar
Fruit
I get: Minimum of 300kcals, 20 g Protein, 30 g Carbs, 8 g Fat
Lunch:
Turkey Sandwich with Whole Wheat Bread
Apple
Carrots
Strawberries/Fruit
Pita Chips/Mixed Nuts
And an extra snack
I get: 500kcal, 20 g Protein, 30 g Carbs, 8-15 g Fat
Fourth Meal:
Proetien Shake
I get: 300kcal, 300 g Protein, 0 g Fat
Dinner:
My parents cook so I have no control but It's always very healthy consisting of Chicken, Vegtables, Beans/Brown Rice, or other things.
Sixth Meal: (Optional, don't eat if you wake up full)
Yogurt/Protein Gronola
Workouts:
Monday: Cardio for 45-60 mins.
Tuesday: Lifting for no more than 1 Hour(Chest/Back)
Wednesday: Cardio for 45-60 mins.
Thursday: Lifting for no more than 1 Hour(Legs)
Friday: Cardio for 45-60 mins
Saturday: Lifting ( Shoulders and Arms)
I also play basketball regularly so I don't always need cardio.
congrats on your acheivements thus far and on your diet-i'm not as disciplined as you on that. However, i do have some questions about your lifting program. in sports training, it is more beneficial to train MOVEMENTS and not MUSCLES. I'd like to look at your workout if you don't mind.
As for those jumpsoles, watch out for them: check out this: Strength Shoe Thread
When you said "consuming a bare minimum of 2200 calories" did you mean that you eat 2200 calories at the most? Or that you eat at least 2200 calories?
__________________
"Rust on a nail builds tetanus. Rust on a barbell builds character, strength, and attitude." -EC
"Don't spend your life wishing. Spend it doing." -FishrCutB8
"You're a mutant, like a snake with two heads or a cat shy one nipple. Be thankful that your mutation is helpful." - LD
Linear Mode
