Originally Posted by OC_09
Hey swaggin, I need your help man. Could you help me make a workout routine in the weights room? I'm 5'9, 160 pounds and I play college basketball and basically I play point guard. I'm planning to do a VJB program too. Could you help me make a 3x a week workout program? Thanks in advance man!
First of all, I wouldn't have you do a 3X a week lower body program no matter what your body type is. An intense plyo/heavy lifting program shouldn't be done any more than twice a week, and I think once a week is the right amount.
Basically what you do, is 3-8 super explosive reps per movement. You already have half of the info right there. Now, it just comes down to what exercises and how many sets of them you do.
A program would look something like this
Dynamic stretching: Butt kickers, leg swings, arm circles etc. to help your body warm and muscles stretched out for an intense workout.
High Object touches: 3 sets X 6 reps. Find object (a bball hoop for example) and just jump as high as you can and see how high you can touch. I think this is a simple (but great) exercise to help really get yourself going in the workout and it helps with jumping form.
Depth Jumps: 3 sets X 5 reps - http://www.youtube.com/watch?v=teyc5pxc_
These are fantastic for building reactive strength which helps to get that bounce quicker. The quicker you can bounce, the higher you will get.
Triple jump: 2 sets X 1 - Like the ones you see in track. This is a good exercise because like every other exercise I am giving you, it's very explosive, but it helps with 1 leg explosion. I guarantee you after 2 months of this program if you aren't a 2 foot jumper right now, you will become one. That's just the way it works unless you are an insane specimen like Lebron, Shannon Brown, etc. and have insane natural bounce off 1 leg like.
20 yard dash: 2 sets - Simple 20 yard dash. Sprint for 20 yards as fast as you can.
Pro Agility Drill: 2 sets - http://www.youtube.com/watch?v=czv6v29pCc8
Basically just put 3 objects down 5 yards from each other, start out in the middle, and then do what the guy did in the video. This helps with change of direction which is much more important than straight line speed in basketball. A lot of routines don't have this exercise, but it's very explosive and basketball relative.
Ok so those are the plyometrics. You shouldn't be feeling tired at this point... instead you should be feeling like you do after a pickup game to 12... ya know that point where you feel like you can jump out of the gym. If you don't feel quite like that, but still explosive, that's fine. You certainly don't want to be anything close to burnt out at this point though because you have weight training next. If you feel burnt out, cut back on the sets. BTW you should be resting at least 2 minutes in between sets. Ok now onto the weight training.
Squats: 3 sets X 5 reps (do a couple of warmup sets first increasing the weight so when you do the weight you can only do 5 reps of it doesn't feel like a million pounds).
Step Ups: 3 X 6 reps (with dumbells) - find a bench where you can step up onto it. I do one leg at a time... so step on, the off, then repeat with that same leg for 6 reps. Alternating legs in between reps is counter productive in my opinion... it takes too long and begins to focus more on stamina than explosion.
Hamstring curls: 3 X 6 reps - I like the ones where you lay on your stomach and curl the weight to your butt... but you can also do the ones where you are sitting down and curling the weight to the floor.
Double leg calf raises 2 X 8
Single leg calf raises 2 X 8
Both calf raises should be done very explosively and with relatively light weight. I like to bend my knees a little and then explode up onto my toes to simulate a jump. The weight will be light, but it will still burn even after only 8 reps.
OK that is a typical vertical jump increasing program. If you did that for a month, you'd probably gain 2-4 inches on your vert. I would take 2 weeks off after that and then start up a similar routine but with a few different exercises to keep the body in a state of shock (It's going to be shocked as shit though if you have never done this type of workout before though). Feel free to try it if you wish. Once a week for a month should not give you any sort of knee pain... that is the main problem with these kinds of programs, they can really mess up your knees if you aren't careful. So always be alert and listen to your body. Never do this workout during basketball season. It's strictly an off season routine. I would just focus on shooting, handling, and other low intensity exercises to keep your game up for the month that you do this... avoid high intensity games. Messing around with some friends is fine, but rest is so important with this program. You nest rest to recover and rebuild. Make sure you are taking in a lot of protein too... you are going to need it.