ISHGoat
03-10-2016, 03:01 PM
Ive been very active recently and decided to go beyond my condo's basic gym and into a real gym with barbells.
My problem is that I'd like to play intense ball about 2 times a week, badminton once, and another sport once. I'd also like to do sprint training at least once a week. This already adds up to (moderate to intense) leg work 4-5 times a week. How the **** do I add regular, heavy squatting/hamstring work and heavy deadlifts? In addition to this, I'd like to maintain my current routine of having light basketball shootarounds/practice twice a week and working upper body muscle groups twice a week.
My current routine looks like this:
Sunday: Active recovery/rest in morning. Half court basketball in evening, medium intensity
Monday: Light basketball practice, drills. Moderate leg/core work from a class at my condo.
Tuesday: Upperbody work (i.e. chest/shoulders, or back/bi, or even back/shoulders if Ive been missing workouts)
Wednesday: Light basketball practice, drills. Moderate ab work. Mobility work.
Thursday: Upperbody work. Uphill sprints - max intensity.
Friday: Full court basketball game - high intensity
Sat: Light basketball and upper body work in morning. Mobility work. Badminton in afternoon - medium to high intensity.
As you can see, Im already going balls to the ****ing walls almost everyday. I've been eating around 3.5-4k calories per day and Im on a cut, and the progress has been amazing.
My vert and explosiveness has gone up, due to an increase in relative body strength. However, I'd like to really take it to the next level and start doing squats, deads, and powercleans/other explosive movements. I just have trouble slotting it into my current schedule without taking something out.
My problem is that I'd like to play intense ball about 2 times a week, badminton once, and another sport once. I'd also like to do sprint training at least once a week. This already adds up to (moderate to intense) leg work 4-5 times a week. How the **** do I add regular, heavy squatting/hamstring work and heavy deadlifts? In addition to this, I'd like to maintain my current routine of having light basketball shootarounds/practice twice a week and working upper body muscle groups twice a week.
My current routine looks like this:
Sunday: Active recovery/rest in morning. Half court basketball in evening, medium intensity
Monday: Light basketball practice, drills. Moderate leg/core work from a class at my condo.
Tuesday: Upperbody work (i.e. chest/shoulders, or back/bi, or even back/shoulders if Ive been missing workouts)
Wednesday: Light basketball practice, drills. Moderate ab work. Mobility work.
Thursday: Upperbody work. Uphill sprints - max intensity.
Friday: Full court basketball game - high intensity
Sat: Light basketball and upper body work in morning. Mobility work. Badminton in afternoon - medium to high intensity.
As you can see, Im already going balls to the ****ing walls almost everyday. I've been eating around 3.5-4k calories per day and Im on a cut, and the progress has been amazing.
My vert and explosiveness has gone up, due to an increase in relative body strength. However, I'd like to really take it to the next level and start doing squats, deads, and powercleans/other explosive movements. I just have trouble slotting it into my current schedule without taking something out.