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Old 01-06-2013, 07:54 AM   #1
T2urtle
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Default workouts to help in basketball

Like most people around new years, i've signed up for planet fitness.

Overall i'm looking to mainly improve my running, jumping and stamina in basketball.

I'm a gym noob and dont know how to use some of these machines properly nor what some machines look like. Planet fitness seems to have the bare necessities in terms of machines and next to no free weights.

I did a leg press machine that seems odd. I'm used to lifting the weights up but this machine, i'm pushing myself back like person rowing a boat. Is this the same exercise? Is this close to squatting? I did this both feet flat and then like 20 minutes later i did one legged tippy toe.



I didn't see much other machines that i can recognize that would make my legs stronger. I spent most of my time on the treadmill.

Planet fitness members, they offer personal trainers but what is the cost?
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Old 01-06-2013, 08:06 AM   #2
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if you don't know how to use the machines, a couple sessions with a personal trainer would be money well spent.

in short, no that is not like doing squats... much in the same way pushing your car down the road is different than carrying it
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Old 01-06-2013, 08:35 AM   #3
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I was roaming around reading all the labels on the machines and tried to do the exercises with light weights on them to see if i can do them nicely. I watched a couple people used the machine before I used them.

Got you on the leg press not being the same.

What is considered reasonable price for a session or two with a personal trainer? $100/hour or session?

Also i know its all varies from person to person and how fit they are. But what should i be able to lift? I'm 5'11 and about 180lbs. I did chest flys 3 sets of 9 @75lbs and preacher curl 3x9 @45lb. Both i had a little struggle on the last set.
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Old 01-06-2013, 08:59 AM   #4
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Using free weights rather than machines is going to get you the most "bang for your buck," and will also help develop muscular/movement coordination along with strengthening stabilizer muscles that generally aren't targeted as much (if at all) with machines.

That being said, just be sure to learn the proper form prior to actually beginning the exercise. There's absolutely nothing wrong with squatting the barbell bar with light/no weights on it just to develop your form and get used to the movement, for example.

I don't play basketball much, so I'll defer to others for more ideas as to what particular exercises might be useful. But I'd imagine that in addition to squats, box jumps would be a good way to go.
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Old 01-06-2013, 09:53 AM   #5
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Quote:
Originally Posted by T2urtle View Post
Like most people around new years, i've signed up for planet fitness.

Overall i'm looking to mainly improve my running, jumping and stamina in basketball.

I'm a gym noob and dont know how to use some of these machines properly nor what some machines look like. Planet fitness seems to have the bare necessities in terms of machines and next to no free weights.
What is "next to no" free weights? Is there
- a barbell?
- a place to rack the barbell so you can load weights on it and squat without having to pick the bar off the ground?
- dumbbells (up to what weight)?
- kettlebells (up to what weight)?

For aerobic fitness, any aerobic exercise will do - exercise bike, cross trainer, treadmill, rowing. I find rowing to be the least stressful and most efficient of the options at a gym. You want to go >45min at a time, comfortable pace (not short of breath) to build oxygen intake in the long term.

For jumping and sprinting you need explosive strength. You get there by training maximum strength (e.g. max squat weight correlates highly with how high and far you can jump). You also want to do explosive, plyometric exercises like jumping onto a high box, and lunges with extra weight from a barbell or dumbbells. Many kettlebell exercises like the swing are perfect for explosive strength too.

If you have any kind of free weights, you probably don't need to use machines much except the aerobic ones. Maybe leg press or squat machine, if there's no possibility of heavy squatting at the gym. Plenty of stuff can be done even with just dumbbells.
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Old 01-06-2013, 11:13 AM   #6
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Quote:
Originally Posted by T2urtle View Post
I was roaming around reading all the labels on the machines and tried to do the exercises with light weights on them to see if i can do them nicely. I watched a couple people used the machine before I used them.

Got you on the leg press not being the same.

What is considered reasonable price for a session or two with a personal trainer? $100/hour or session?

Also i know its all varies from person to person and how fit they are. But what should i be able to lift? I'm 5'11 and about 180lbs. I did chest flys 3 sets of 9 @75lbs and preacher curl 3x9 @45lb. Both i had a little struggle on the last set.
most gyms offer a session or two with a new membership. I would see if it is offered. otherwise, I would think about 30-40 for 1/2 hr session, maybe 50-70 for hr session
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Old 01-06-2013, 11:42 AM   #7
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I bought this

http://www.amazon.com/Lifeline-USA-P...owViewpoints=1

It took a bit of getting use to, but it's damn sweet. I didn't stick with it long enough but I'm going to go back to using it. From my research it's one of the best things to help with improving your vertical. I got it for 1/2 off @ Sports Authority. I took mine to my gym and would use it there
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Old 01-06-2013, 11:54 AM   #8
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Fuck machines. Fuck leg press. Fuck treadmill.

Squats for leg power, power cleans for explosion, push press for explosion. Run outside if you can, laps inside of a gym if you can; try to avoid the treadmill.

http://www.exrx.net/WeightExercises/...s/BBSquat.html
http://www.exrx.net/WeightExercises/...owerClean.html
http://www.exrx.net/WeightExercises/...PushPress.html

After you are used to squats I would recommend explosive and fast squats with less weight than you usually squat.

Also,

http://www.youtube.com/watch?v=uHfjZ...EciZg&index=10
http://www.youtube.com/watch?v=J-xgH...EciZg&index=34
http://www.youtube.com/watch?v=CPlpW...EciZg&index=35
http://www.youtube.com/watch?v=QLN3T...EciZg&index=42

Lance's whole channel.

Another major important thing is to stretch, get enough protein ( whey protein ), and rest. Also, eat plenty of bananas for energy.
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Old 01-06-2013, 12:51 PM   #9
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doing a power clean or press MIGHT be more then what i'm comfortable doing right now.

I saw your before video on you trying to grab rim. You have a couple inchs over me but we are at similar beginning levels.
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Old 01-06-2013, 03:17 PM   #10
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Buy the leg and plyometric workouts for P90x off of Ebay and do them twice a week. Dead serious on that. I had a *HUGE* improvement in my basketball game after doing those for a few weeks.
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Old 01-06-2013, 07:02 PM   #11
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Quote:
Originally Posted by T2urtle View Post
doing a power clean or press MIGHT be more then what i'm comfortable doing right now.

I saw your before video on you trying to grab rim. You have a couple inchs over me but we are at similar beginning levels.
I need to refer you to my friend Andrew - he spent the last 4-5 years improving his vert. He started at like 24 and ended up at 43ish.

He stopped because he's a programmer now and has no time for that stuff, but this is all he did for years, he trained 5-6 hours a day for years... for basketball/vert.
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Old 01-10-2013, 09:23 AM   #12
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Ok i got a trainer to show me how to do/use most things there. Sadly there aren't those jumping boxes (forgot the name).

They have those Smith machines only there. Or barbells up to 60lb. I was put on a 3 day a week plan, he told me upper body recovers faster then lower body. So 2 days i'm working on upper and 1 day i'm on the lowers. My overall goal was being fit but focus on jumping as well.

Im starting off 60# 3x11 squats, 130# 3x11 leg press and 75# 3x7 benching. He had me do other minor workouts but those are the 3 i remember and are doing well. Im going to try deadlifts next week.
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Old 01-10-2013, 09:54 AM   #13
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Isn't planet fitness the place that has an alarm if you are lifting "too loudly"
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Old 01-10-2013, 10:16 AM   #14
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Yes they are. But they are $10 /month and no one has made the alarm go off.
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Old 01-10-2013, 10:32 AM   #15
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Strength exercises needed:
Squat, deadlift, bench press, pull ups.
Aerobic exercises needed:
Jogging, sprinting, playing/practicing basketball at 100%. When you practice shooting run full speed for the loose ball. Not only are you practicing your shot you are getting in some cardio by chasing the ball down.
You can do some box drops later on when you develop your body more as plyometrics are not recommended for noobs.
And the most important aspect of improving your basketball game is playing basketball more, working on your handles, and learning the game. All the explosion and speed in the world does little good if you don't know where to be on the court. Footwork is a big part of it to. Watch the NBA, pick up tips from players better than yourself, etc..
Im a basketball junkie.
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Old 01-10-2013, 10:33 AM   #16
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I don't recommend many strength exercises because I feel that the time can be better spent playing basketball and you need time to work on your cardio.
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Old 01-10-2013, 11:18 AM   #17
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I normally play a pick n roll or pick and pop position. Being able to dunk and stronger upper body will help me big time.

I play as many games as I can on the off days. I do know exactly what you mean about having explosion and lacking skills. Played with people who can dunk but they could never do it during a game.
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Old 01-10-2013, 11:28 AM   #18
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I normally play a pick n roll or pick and pop position. Being able to dunk and stronger upper body will help me big time.

I play as many games as I can on the off days. I do know exactly what you mean about having explosion and lacking skills. Played with people who can dunk but they could never do it during a game.
Oh don't get me wrong. You absolutely need squats, deadlift, bench press, pull ups. I don't recommend a bodybuilder like routine where they do 10 variations of bicep curls. That's all im saying about the strength exercises.
I'm an absolute believer in strength training for basketball. I use to be the slowest guy on the court and had no lift. Got serious about getting some strength and explosion and it changed completely. I have no problem blowing by guys and out-rebounding them and I'm 5'10". You will be amazed once you get your explosion. You take off one way and it's like the other guy is stuck in quiksand. It really does feel like that. Especially at first. Now I just expect to do that to most people.
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Old 01-10-2013, 11:56 AM   #19
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Oh don't get me wrong. You absolutely need squats, deadlift, bench press, pull ups. I don't recommend a bodybuilder like routine where they do 10 variations of bicep curls. That's all im saying about the strength exercises.
I'm an absolute believer in strength training for basketball. I use to be the slowest guy on the court and had no lift. Got serious about getting some strength and explosion and it changed completely. I have no problem blowing by guys and out-rebounding them and I'm 5'10". You will be amazed once you get your explosion. You take off one way and it's like the other guy is stuck in quiksand. It really does feel like that. Especially at first. Now I just expect to do that to most people.
Would more reps or more weights help with this explosion? I've been having mix feelings on this. The trainer said more reps.
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Old 01-10-2013, 11:59 AM   #20
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Quote:
Originally Posted by Woosta View Post
Fuck machines. Fuck leg press. Fuck treadmill.

Squats for leg power, power cleans for explosion, push press for explosion. Run outside if you can, laps inside of a gym if you can; try to avoid the treadmill.

This +10. If you want results, this is how to get them.
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Old 01-10-2013, 12:10 PM   #21
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Quote:
Originally Posted by T2urtle View Post
Would more reps or more weights help with this explosion? I've been having mix feelings on this. The trainer said more reps.
For me what I've found worked the best:
Low rep heavy squats, lunges, jumping with dumbells in hand, jumping no weights, box drops, sprinting, deadlift low rep heavy weight, and when you play basketball explode to the ball. You might get outrun to the ball or basket at first but eventually you'll start seeing a change and you notice you're the guy getting to the ball or basket.

Not to sound conceited but I'm talking from experience. I don't know the trainer but I highly doubt he's trained his body specifically to be a better basketball player, which I have. In short listen to me.
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Old 01-10-2013, 12:32 PM   #22
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squat and deadlifts will probably help the most.
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Old 01-10-2013, 01:45 PM   #23
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Deadlifts are against the rules at PF!
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Old 01-10-2013, 02:00 PM   #24
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Holy crap, I watched some Youtube videos of that place and it's a joke. Alarms going off if someone actually tries to get fit?

The best thing for T2urtle to do is to quit that gym as fast as possible and find another place.

If there are no good gyms around, having a good quality kettlebell at home is pretty decent for exercise and takes up no room.
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Old 01-10-2013, 02:31 PM   #25
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Holy crap, I watched some Youtube videos of that place and it's a joke. Alarms going off if someone actually tries to get fit?

The best thing for T2urtle to do is to quit that gym as fast as possible and find another place.

If there are no good gyms around, having a good quality kettlebell at home is pretty decent for exercise and takes up no room.
Here's the kicker... PF gives people free bagels and pizza as promotional items. Lol.
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