I have finally decided what I want to achieve in the gym, now its up to you guys to tell me if these goals are attainable. I am 5 11 162 lbs with 14 or 15% bodyfat. I want to become as strong and as fast as possible, for basketball while having a defined body. I realize I wont be able to gain much, any mass or muscle but I can live with that for now. I plan on gaining mass and muscle after the summer via a modified wsb routine. but for now I want to become stronger and faster and potentially dunk. (I can grab rim on a good day). but have a cut physique.

I plan on getting there with this routine.

Day 1
Box squats 8 sets 2 reps -Builds power/strength/explosiveness
Stiff Legged Deadlift 2x8-10
Glute ham raise/Hyperextensions/Pullthroughs 2x8-10 (Pick one)
Chinups/Pullups 2x... (Pick one)
Abs 2x10-12

DAY TWO

Flat bench press 3x5
Military press 2x6-8
Cable pushdowns 3x10
Rows 2x8
Abs 2x10-12



mon
cycling machine interval training for 30 minutes
stairstepper 20 minutes.
HIIT 10 minutes

tues
first part of weight training

wedns
rest

thurs
2nd part of weight training

fri
same as mon

sat
play games or do shooting drills

sun play games or do shooting drills.

I eventually plan on adding plyometrics as my strength improves.
any help is greatly appreciated.

If I remember correctly I put that together for you.

For the box squats:

http://www.ironaddicts.com/forums/showthread.php?t=3395

On day two I would maybe bring the sets down too two for bench and the pushdowns, mainly from a recovery stand point.

Remember and be as explosive on the positive portion of the lift as you can. For bench this is pressing from the chest to lockout, for squats coming out of the bottom position to standing up, and for deads picking it off the floor-basically the part of the lift that goes against gravity.

I would also try to make the lifting days as far apart as possible, MON/THUR, TUE/FRI, of course there is the deal of trying to keep it away from the basketball games which is what I think you have tried to do. I suppose you could try both ways and see what you feel is best.

Good luck and eat like a horse, you may still be able to gain...

Quagmire

yeahh lol thanks. Could i change pushdowns for skullcrushers though?

emelec said:

yeahh lol thanks. Could i change pushdowns for skullcrushers though?

Click to expand...

Yep, 2x10.

New workout schedule.



Monday
Day 1 Training

Tues
rest


wedns
cycling machine interval training for 30 minutes
stairstepper 20 minutes.
HIIT 10 minutes

thurs
Day 2

fri
cycling machine interval training for 30 minutes
stairstepper 20 minutes.
HIIT 10 minutes

sat
play games or do shooting drills

sun play games or do shooting drills.

DAY ONE

10 mins on elliptical

warmed up on box squats
bar x10
65x8
95x5
135x3
155x1
175x1
185x1

2x8 185lbs PR Box Squats (i could only find a bench that was parralel)
2x10 125lbs stiff legged deadlifts
2x10 Hyperexrtensions
2x11 pullups assisted machine. my shoulders hurt everytime i pulled myself up?


i wanted to know if protein bars were any good? I really cant get my hands on meat right now because i have no money but could protein bars be a good alternative?

...a protein bar costs the same amount of money for a half pound steak...whats the problem?

I-tallionStallion said:

...a protein bar costs the same amount of money for a half pound steak...whats the problem?

Click to expand...

That's what I was thinking

Buy mince in bulk, it is really cheap.

Are you doing 8 sets of 2reps on the squats? Or 2 sets of 8 reps? The first option is what I intended as it will be better for explosiveness. Just making sure.

Do the pullups next week, if your shoulders hurt still I will recommend something other options.

Good luck,

Quagmire

so will this workout increase my vertical?