Robshaw

Hello all,

Turns out I'm now applying for "South Coast Tigers Basketball" Team. .

Trouble I'm having is - I know I'm fit and healthy (Ok so I did it my way - Excersie to suit me) but the (coach to be) just sent me a list with what I should have done.

This was his email -

OFF- SEASON BASKETBALL TRAINING PROGRAM





Don’t underestimate the importance off the off- season. It is a good opportunity

to restore the imbalances that basketball places on your body and mind throughout the regular season.
It is also a good time to rest and recuperate. But resting does not mean doing nothing! It takes just a few weeks of a sedentary lifestyle to undue the majority of any fitness you’ve gained over the past season.

Aerobic Conditioning:
Spend at least 2-3 days per week doing some kind of low intensity cardio exercise. Avoid running and playing basketball for the first 4 weeks after the season has ended. It is a good time to engage in other sports such as swimming and cycling. On a scale of 1-10 (1 being a gentle stroll and 10 being all out exertion) stick to around a 7.

Strength Conditioning:
You can take a few weeks off of strength training if you have had a demanding season. It is sensible however to spend the off- season following a functional strength program.
The idea is to work stabilizing muscle groups that may have been neglected during the regular season (causing reoccurring injuries). A good deal of time should be spent on core stability. Loads should be typically light with repetitions being higher.
Keep the sessions short and avoid any techniques that will leave you exhausted. Two or three sessions per week is enough and you can perform your strength sessions immediately before your aerobic workouts.

Flexibility Conditioning:
Losses in range of movement occur incredibly quickly if you don’t actively
stretch on a regular basis.
Perform stretching exercises (head to toe) daily or at least three times a week.
Be sure to warm up thoroughly first.





EARLY PRE-SEASON BASKETBALL TRAINING PROGRAM





Most players leave pre-season training far too late. Wind sprints and shuttle runs will feature in the latter stages of pre-season, it makes sense to start gently and build up. If you take time to prepare your body at the start you’ll reap the rewards down the line.


Aerobic Conditioning:
Focus on continuous type training. This is lower intensity aerobic conditioning. After 2-3 weeks gradually begin to move into more intensive interval type training. Jogging is preferable to swimming or cycling at this stage in your training program. Sessions should last between 30-45 minutes with your heart rate between 75-80% maximum.


Strength Conditioning:
Towards the end of the early pre-season program start a maximal strength program. Focus on movements like squats or leg presses, bench press, dead lifts and shoulder presses.
Lift heavier weights for fewer reps. Three sessions a week is enough and avoid strength training on consecutive days.


Flexibility Conditioning:
Maintain your flexibility program right throughout the season.
Perform stretching exercises daily if possible or at lease 3 times per week.




















MID-LATE PRE-SEASON BASKETBALL TRAINING PROGRAM



You have now taken the time to prepare for the up coming season. You’ve

rebalanced your body reducing the risk of injury. You have started to develop
high levels of strength and you’ve laid out a good aerobic foundation.
THIS IS WHERE IT REALLY STARTS!
The Mid-Late Pre-Season Program is not easy however the rewards are well
worth it.


Anaerobic Conditioning:
You will need to now move away from general aerobic conditioning and into
more basketball specific sessions.
Basketball is a multi-sprint sport. In a match you will be required to perform
several successive sprints close to maximum speed on numerous occasions. Because
of this your body quickly begins to accumulate lactic acid. Your ability to recover
from this build up of lactic acid can have an enormous impact on your performance.
You must now look at anaerobic endurance drills. Shuttle runs are a classic
example and very effective. You can also make the drills more specific by bringing
in a basketball and some skill moves.
2-3 of such sessions per week lasting 30 minutes are needed to reach peak
fitness in time for the start of the season.



Strength And Power Conditioning:
Continue maximal strength training into the late pre-season.
About 4 weeks prior to the start of the regular season you will need to change
Some of your strength sessions for plyometric training. Plyometrics or jump
training is one of the most effective ways for developing explosive power. Because
power is a product of both speed of contraction and strength, your groundwork
in the weights room will help considerably.


Speed and Agility Conditioning:
As the regular season gets closer your training program should place more
emphasis on quickness and agility. Your conditioning must be basketball specific.
Incorporate a ball and basic passing, dribbling and shooting skills. You should
perform all of the drills at 100% but keep them short enough to allow recovery time
in between so that your form doesn’t suffer.


Flexibility Conditioning:
Same as before, maintain daily stretching sessions or at the least 3 times per
week. Maintain stretching sessions throughout the season.

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Robshaw

All I can say is - Wow. I mean don't get me wrong. I played for Marlborough U18's and now Swindon Sonics mens team...

This seems a massive work-out. Thus leading onto my question - Can some very good person help me and design a routine/timetable? I'm free from 7pm in the evening every night and have Weekends off.

I normally do about 3 days work-out a week and training with Swindon. I think it's time for me to step-up so to speak.

Please help!
Many thanks,
Rob

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heresmo

Hi. I know nothing The things I picked up on are: core muscle recognition, balancing to bring much-used muscles into balance with unused muscles and general stretching. For this (as a group), many peeps recommend Pilates. Not really cardio though.

Shouldn't you have a programme described by someone who can assess where you're at and what you're trying to achieve?

Other Briskodians have much more knowledge than I about fitness and strength training. Mine is limited to what womefolk say and my son's rugby training, so hardly comprehensive knowledge

Regards
Mo

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Robshaw

Last Programme I had was when I was with Marlborough - I was alot smaller then .

I'm now 6'6 and starting to fill out so presume I need to eat alot more carbs - With going to Uni... I can manage my own diet alot more than I can at home.

I'm at a loss at the moment hence wanting to seek advice before I really do end up hurting myself or somthing.

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heresmo

Hi again. You could have a look at the MuscleTalk site or even ask on there as well. MuscleTalk Bodybuilding Forum

Re food, whether you need more protein or more carbs will to some extent depend on the type of exercise you decide to do. I reckon if you eat healthily generally, you shouldn't go far wrong. As your muscles grow stronger and you'll probably be expending more calories, you will no doubt need to eat more, though whether you should skew your diet towrds protein or carbs, I couldn't say. You could ask about this on a food chat forum, though, again, advice would be generalised and not necessarily applicable unless against a specific programme.

It is worth eating pasta or bananas (slow release carbs) an hour or two before exercise to keep you going and if it causes dehydration (i.e. much sweating) you'd do well to drink an isotonic drink afterwards to replace lost salts and minerals leeched out in your perspiration. Proper "warming up" and "warming down" is essential of course.

I'd expected others might have replied by now; maybe they haven't because you asking about a programme for a specific sport. You are right, in my opinion, to be sure any programme would be suitable, especially as pulled ligaments would put you out of action for a fair while.

Sorry not to be able to be of more help.

Regards
Mo

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