What Would be a Good Workout?

[smuds]

Hey, I need help. I'm going to a series of very physically demanding basketball camps over the Summer. I am a little overweight at about 210 and 6'2'' or so (I have pretty broad shoulders which may explain the extra weight). I can run half a mile in about 3.5 minutes but after that I go down to like, 6 minutes for the second half...

My question would be what is a good workout for a basketball player (primarily a power forward/center) to lose extra stomach fat/ gain endurance (that would obviously be running... but... yeah). This will make it pretty difficult, but I don't have access to a gym or anything like it. I have two 20 pound weights and my body weight to use. I'm not really looking to get to specific weight, just get more endurance and maybe a little more explosiveness.

I guess it would just be easier to ask what is a good workout to use when I don't have access to a gym.

 

[fredecus]

I was training for football combines to play in college and this is exactly right. I went from a 28 inch vertical to a 37 inch vertical.

Things to do:

Using either a weighted vest or a bar with some weight (NOT TOO HEAVY!! YOU CAN DAMAGE YOUR KNEES), do squat jumps. I used a vest and would jump for distance squat 25 times jump for height then squat 25 times down and back on a football field (120 yards each way). After this I would run 10 10 yard sprints and follow up with a tempo job for 100 yards to loosen back up and head to the weight room. Do this every day Monday-Friday

Monday and Wednesday

My sets consisted of:
1. Calf raises with as heavy of weight as I could x25

2. Body weight (or you can add a weight vest) squat jumps x25

3. Jump on and off of a weight bench or jump box x25

4. Squats at 100% of my body weight x10

5. Stand next to a wall and jump as many times as you can for 60 seconds. Do not do this for height but for speed...shit burns after a while.

Do that routine four times and follow up with some ab work because it all starts in your core and hips.

Tuesday & Thursday

Cleans: 8,6,4,2 reps increasing weight

Deadlift: Light! Just put enough weight on the bar to weigh you down. Bend at your waist keeping youe back straight and lift the bar until you are standing straight up. Do not bend your legs this is mainly used to stretch out your back.

Running: Run a mile at a tempo you feel comfortable with. This is to loosen back up.

Stretch: STRETCH THE HELL out of your legs every chance you get. If you have ice baths available do it! It helps so much,

That is not the whole workout because I worked my chest/shoulders/ and did a lot more conditioning.
It took about 6 months to get to that point. Just keep working!

I said that to someone trying to increase their vertical. I still think it would help greatly for you. Do basketball related drills also lol. You can add some upper body but I do not think it matters that much. Only thing up their you need to work on is your shot =) Basketball is all about lower body strength and endurance and mostly repetition with your shot!

 

[pakadz]

If you are a center being a tad overweight should help you. A good drill for quickness/stamina is to run the idiot run (Dunno if you call it like that in english), i even drew a quick picture to give you an idea of what it is.

Do this everyday as often as you can and until you can't do it anymore. Be sure to do it as fast as you can, or it won't work as well. If you don't have a basketball court near your home just find a flat surface on which you can run and try imagining one.

This drill is a basic interval training. Google it to find out why it is so effective, i am no pro in anatomy.

Hope it helps!

 

[Pushing Limits]

personally... id download a bleep test this is a great endurance, + repeated every day/ two, you can progress yourself and keep a chart easily!

 

[inpherus]

So firstly, you're going to want to plan a training program or regime that is VERY similar to the interplay of energy systems that you would be using in a real basketball game.

An example is that if you don't know, most boxers have rounds of 3-5minutes, thus they will run as fast as possible in 3-5 minutes and have a rest, this is trying to replicate what will happen in the ring.

Another example is 100m sprinters, rather than running 5mile runes, they do 5-10 sprints with 30-45 second rests and repeat it.
__
For forwards and centers, and mainly just basketballers in general, the main energy system is definitely going to be you're aerobic system. That is, predominantly jogging, a ratio of 1:1 Work:Rest. However, there is ALWAYS going to be times when the anaerobic system will be used and you're going to have to do short bursts of sprints (e.g. getting back on defence, fast break, boxing out etc.). The Anaerobic system being energy release without oxygen.

Thus because of this, I highly recommend fartlek training. It is basically continuous training predominantly aerobic, with short bursts of sprints to call upon the anaerobic system when needed. you're pretty much going to try and tolerate the lactic acid and try to replicate what will happen in a normal game.

I would advise looking up "fartlek training programs" if you want, but an example to get your head around is like 3 minutes of jogging up and back, followed by 1 hour of sprinting, then IMMEDIATELY back to 3-5 minutes of jogging and repeating different durations and intervals.

You get the idea man, good luck!

 

[NickHaleRS]

Make sure you switch off between lower and upper body evenly. Also on like a wednesday or the 5th day do core or endurance training.
My schedule
Monday-upper (Biceps, Triceps)
Tuesday-lower (Olympic lifts- Squats, Cleans, Deadlifts)
Wednesday- Core or Running
Thursday-upper (Shoulders, Back, and forearms)
Friday-Lower (Calfs, Gluts)
Saturday & Sunday- Rest

Also note if you are working out hard then ice your muscles after for a quick recovery.

 

[RicardoSisneros]

Just pick up a weight lifting and a good endurance routine. You will be fine. Novice gains will produce it's effect pretty quickly/

 

[ArmyMedic68W]

Along with exercise, count your calories and watch what you eat.
But this is a given.

An easy exercise, but effective, is the 1x1x1, or the 2x2, and the Pyramid as we call it.

The 1x1x1, and 2x2x2, is what the Army measures.
1 minute push ups, 1 minute sit ups and 1 mile run.
Likewise for the 2x2x2.
There are plenty of charts online so you can see where you should be at for your age group.

The Pyramid is just a way to build up those 3 exercises above, running sit-ups and push ups.

You start with a number, lets say 10, and you do 10 push-ups followed by 10 sit-ups. After you finish the push-ups you go down to 9 push-ups followed again by 9 sit-ups and so on and so forth. After you finish this I would go on a run, a decent distance, followed by doing another set of the pyramid.
On your second round of the Pyramid go ahead and choose a lower number if you need to.


Remember its all mental.