workouts to help in basketball

[T2urtle]

There is a x sport being built/almost done its expected to open mid summer. Rumor has it that there will be a basketball court.

All gyms around me are running about $32+, to get one with a basketball court its about $50. My local YMCA has an extremely dated court and is not very clean.

I'm staying at PF @ $10 a month and see how that xsport turns out

[T2urtle]

Originally Posted by Saint Nick

Deadlifts are against the rules at PF!

U can setup the machine to do it. It was that low when I came in the other day. I can see why its not allowed.

People on YouTube do it. Hell there is a guy who did 500#

[Sid59]

Originally Posted by T2urtle

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.

I guess Smith machining is better than not lifting at all ... i guess. But if you wanted to seriously up your game, everyone is right, get under the barbell.

Squats, deadlifts, presses, cleans.
Sprints, lunges, box jumps.

[jaedaliu]

Originally Posted by OILFIELDTRASH

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.

Look at the list that Oilfield has. There are no upper body workouts. Perfect.

If your pickup games has you playing in the post, muscling people out of the way, you'll need to add upper body strength. Otherwise, you only need to focus on leg strength and cardio.

side note - If you want to have a completely bizarre experience, do a full workout with the bench press, and go shooting right afterwards.

[OILFIELDTRASH]

Originally Posted by jaedaliu

Look at the list that Oilfield has. There are no upper body workouts. Perfect.

If your pickup games has you playing in the post, muscling people out of the way, you'll need to add upper body strength. Otherwise, you only need to focus on leg strength and cardio.

side note - If you want to have a completely bizarre experience, do a full workout with the bench press, and go shooting right afterwards.

If you're using your upper body to muscle people out in the box then you're doing it wrong. Sure positioning with your arms is important but the boxing out or pushing them outside of you is all lower body. I am a rebounding fool. I did mention doing bench and some pull ups. I've just found that doing a lot of upper body doesn't have the roi that lower body does.

[T2urtle]

I'm still working on my form on the deadlift and squats but what should the average FIT person be able to do? about 1.25x their body weight?

I'm at 3x7 @80# going really in my movements.I can do more but when my knee is at 90 degrees it gets a little wobbley. I screwed up the first time holding the bar too high, like almost on my neck level. Next week i'm going to try 3x7 @100#

[Zivic]

1.25 isn't much weight. IMHO, 1.5x-2.5x on squats 2x-3x on deads.

Your workouts should get into the 1.25x range without too much trouble. @ 180 lbs that puts your squat/deads only into 225# range. that really isn't that much weight at all

[T2urtle]

Yea. I'm going to target that soon. I'm still getting a good feel and form for the exercises but realize they arent much of a challenge.

[Zivic]

Originally Posted by T2urtle

Yea. I'm going to target that soon. I'm still getting a good feel and form for the exercises but realize they arent much of a challenge.

it can take 100s of reps to get form down, but once you do the weight will really jump. The weight will come in time

[T2urtle]

how is this guy's form in the deadlift?

https://www.youtube.com/watch?v=jLN1lMkOjrA

Feet under the bar, slightly closer then shoulder length, keep knees behind toes and back straight.

[OILFIELDTRASH]

https://www.youtube.com/watch?v=Ht363HslwnM&feature=youtube_gdata_player

https://www.youtube.com/watch?v=EUrI4M0ISdo&feature=youtube_gdata_player

https://www.youtube.com/watch?v=kawBY5p29fQ&feature=youtube_gdata_player

https://www.youtube.com/watch?v=ZMtY-dxN82U&feature=youtube_gdata_player

[Sid59]

Originally Posted by OILFIELDTRASH

https://www.youtube.com/watch?v=Ht363HslwnM

https://www.youtube.com/watch?v=EUrI4M0ISdo

https://www.youtube.com/watch?v=kawBY5p29fQ

https://www.youtube.com/watch?v=ZMtY-dxN82U

Fixed links.

how is this guy's form in the deadlift?

https://www.youtube.com/watch?v=jLN1lMkOjrA

Feet under the bar, slightly closer then shoulder length, keep knees behind toes and back straight.

Deadlift - the barbell should follow your shin up your left, over your knew up your thigh and back down. barbell should be under your shoe tongue.
To me, the guy's back is too rounded and he doesn't look "set".