Originally Posted by BIG_MIKE_27
yeah iv just been doing the novice weight training program with no plyos cos my strength needs the most improvement! :P
and i have practice two or three times a week and play a lot of basketball myself so i dont bother with the plyos yet!
how often would you reccomend i do the plyos when i move on to the intermediate programs or what changes should i make?
Plyos are often overused in America. AT MOST, plyos can be done 1-2 times per week at 3-4 sets of 10 reps total. And even that is more of an advanced trainee recommendation.
As for upper body, let the program be over all balanced. While there are areas that may need to be slightly imbalanced for injury prevention and persoanl weak areas, compounds total body lifts such as deadlifts, squats, lunges will do much more for you in the long run. Core stabilization stuff like planks, woodchoppers, etc will allow you to better fend off being pushed around in the paint. Upper body explosive stuff like push press, high pulls, DB snatches will allow you to transfer energy better and be quick and explosive off the floor.