Suggestions for my morning workouts

[sammichoffate]

Was looking to get some input on my workouts, looking to improve my conditioning and eventually increase my vertical. I do an upper/lower split each day with a recovery day in between. Also doing yoga 4 times a week on afternoons where I don't have class/work.

Monday/Friday
1 hr conditioning
-Ball handling warmup
-3x16's(sprint from baseline to baseline)
-10 fastbreak layups/jumpshots
-Suicides into defensive slides(free throw line/halfcourt/free throw line/full court and back)
-Box Drill(Defensive Slides, closeouts from free throw line)
-Finish up with some suicides

1 hr lower body
-3x10 Squats currently at 205
-3x10 Deadlifts currently at 205
-3x10 Romanian Deadlifts at 145
-3x10 Kettleball Swings 45 lb
-6x20 Calf Raises

or

-3x10 Single RDL's
-3x10 Bulgarian Split Squats
-3x10 Dumbbell Step ups
-3x10 Reverse Lunges
-6x20 Calf Raises

Tuesday/Thursday
-1 hr conditioning, same as above or i'll do long distance running

1 hr upper body
-3x10 pullups
-3x10 dips
-3x10 dumbbell chest press
-3x10 shoulder press
-3x10 rows
-3x10 curls

20-30 min abs/core 3-4 times a week
-3x30 Bicycles
-3x15 Leg Raises
-3x20 Weighted crunches
-3x15 Russian Twists
-3x10 Weighted Back Extensions

Wednesday(Recovery)
30 min Shootaround
30 min Swimming

[Im Still Ballin]

You seem to have all bases covered there

Vertical is all about the power to weight ratio, and power is all about strength and speed

Looks like you have all the right types of movements there

Depending on where you train/whether it's possible or not

Try looking up Bret Contreras and the barbell hip thrust

It's an accessory movement that'll put the icing on the cake for any athlete

[sammichoffate]

You seem to have all bases covered there

Vertical is all about the power to weight ratio, and power is all about strength and speed

Looks like you have all the right types of movements there

Depending on where you train/whether it's possible or not

Try looking up Bret Contreras and the barbell hip thrust

It's an accessory movement that'll put the icing on the cake for any athlete

I might add that to my leg day, might use that instead of reverse lunges since it'll strengthen my hips and core a bit better. How many reps/sets?

[Im Still Ballin]

I might add that to my leg day, might use that instead of reverse lunges since it'll strengthen my hips and core a bit better. How many reps/sets?

What ever is good for you

I usually fell somewhere between the 5-10 range

[sammichoffate]

What ever is good for you

I usually fell somewhere between the 5-10 range

Sounds good, ty fam. I was gonna start doing plyos once I get my squat/deadlift up into the upper 200's

[Riks]

I don't have the time or energy to do that, especially since I am not a morning person.

[sammichoffate]

I don't have the time or energy to do that, especially since I am not a morning person.

It's brutal, I basically have zero free time for the next couple of months and I have to wake up while it's still dark outside before my first class. It'll be worth it when I can dunk though