Hi nation!

I'm a 19 (20 in june) basketball player approchaing my offseason training leading into university next year, and I got (found) a new routine for the summer and wanted to know if its a good routine for a basketall player looking mostly the get more strenght (athleticism) and also build some muscle along the way. The routine is kind of a mix between a regular routine and the 5x5 strenght routine. I just wanted overal evaluation of that routine, any help or advice is greatly appreciated! thx!

 

Also, my other concern is that i have a knee injury, not too bad but that prevent me from squating enough to do a useful 5x5, so I as wondering what could i do as an alternative for quads eercises with a knee injury. Thanks!

 

MONDAY (5x5)

squat

deadlift (romanian/stiffleg)

barbell bench press

military press

+ a few sprinting exercises

 

TUESDAY (5x5)

hang clean (above knee)

push press

high pulls

+a few plyometrics exercices

 

WEDNESDAY OFF

 

THURSDAY

squat or front squat 5x5

lunges/side lunges 3x10

good morning 3x10-12

deadlift 1x5

single leg calf raises 3x15 each

swissball leg curls 3x10

+3x10 long jumps and a few sprints

 

FRIDAY

dumbell incline press 3x10 (or 5x5?)

dumbell flys 3x10

pull ups 3xmax

dips 3xmax

arnold press 3x10

one arm rows 3x10

superset 3x10 biceps curls and triceps extensions

Hi nation!

I'm a 19 (20 in june) basketball player approchaing my offseason training leading into university next year, and I got (found) a new routine for the summer and wanted to know if its a good routine for a basketall player looking mostly the get more strenght (athleticism) and also build some muscle along the way. The routine is kind of a mix between a regular routine and the 5x5 strenght routine. I just wanted overal evaluation of that routine, any help or advice is greatly appreciated! thx!

 

Also, my other concern is that i have a knee injury, not too bad but that prevent me from squating enough to do a useful 5x5, so I as wondering what could i do as an alternative for quads eercises with a knee injury. Thanks!

 

MONDAY (5x5)

squat

deadlift (romanian/stiffleg)

barbell bench press

military press

+ a few sprinting exercises

 

TUESDAY (5x5)

hang clean (above knee)

push press

high pulls

+a few plyometrics exercices

 

WEDNESDAY OFF

 

THURSDAY

squat or front squat 5x5

lunges/side lunges 3x10

good morning 3x10-12

deadlift 1x5

single leg calf raises 3x15 each

swissball leg curls 3x10

+3x10 long jumps and a few sprints

 

FRIDAY

dumbell incline press 3x10 (or 5x5?)

dumbell flys 3x10

pull ups 3xmax

dips 3xmax

arnold press 3x10

one arm rows 3x10

superset 3x10 biceps curls and triceps extensions

Whats up Scott,

Here is a video of me doing squats:

 

 

The 2 obvious things i noticed myself are 1- I'm leaning way too much forward, mostly due I think to lack of flexibility and 2- not going down enough (I'm roughly parallel to the floor but could probably go lower without that knee injury).

but today I was able to go up to 225lb (used to go close to 300 before the injury) and do 5x5 with a controled motion and it was not too bad.

Hey man I know this post is a few weeks old and I'm sure you're well on your way to some gains but I thought I'd stop in and make a suggestion since I follow a similar hybrid strength/hypertrophy style program. One thing I think would do you some favors is doing a standing overhead press instead of a military press on Mondays, just because as an athlete, you want to engage your core as much as possible. I think the military press is an excellent accessory movement though but the standing overhead press is more functional. Secondly, on your higher rep leg day (Thursday) I would suggest moving your deadlift up to the second thing that you do, just because it's one of the most explosive and athletic movements you can do and I think it would serve you well to do the deadlift before something like the good morning, which will burn out your lower back and hamstrings, causing your deadlift to be less intense. Otherwise, I think this is a great program man. Good luck!

 

Btw if you want to watch a great video on the importance of the overhead press, check this out: https://www.youtube.com/watch?v=K_O0itC-Tj4

Hey man I know this post is a few weeks old and I'm sure you're well on your way to some gains but I thought I'd stop in and make a suggestion since I follow a similar hybrid strength/hypertrophy style program. One thing I think would do you some favors is doing a standing overhead press instead of a military press on Mondays, just because as an athlete, you want to engage your core as much as possible. I think the military press is an excellent accessory movement though but the standing overhead press is more functional. Secondly, on your higher rep leg day (Thursday) I would suggest moving your deadlift up to the second thing that you do, just because it's one of the most explosive and athletic movements you can do and I think it would serve you well to do the deadlift before something like the good morning, which will burn out your lower back and hamstrings, causing your deadlift to be less intense. Otherwise, I think this is a great program man. Good luck!

 

Btw if you want to watch a great video on the importance of the overhead press, check this out: https://www.youtube.com/watch?v=K_O0itC-Tj4