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Friday, March 6, 2020

Arnold Strongman Sports Festival 2020 - Day 1 Live! And Robert Oberst's Rep-Crazy Strongman Workout Presented on US Sports Net By BBcom

Rogue’s complete live stream of the 2020 Arnold Strongman Classic begins here on Friday, March 6, at 1 PM EST. 10 strongmen will compete in 6 events over 2 days for the title of Arnold Strongman Classic Champion.

Rogue’s coverage of the Arnold Classic weekend will include daily episodes of the Rogue Iron Game show featuring guests from the worlds of Strongman, Olympic Lifting, Powerlifting, and CrossFit. We will also be streaming the full 2020 Rogue Record Breakers competition and the IWF Rogue World Challenge.


Robert Oberst's Rep-Crazy Strongman Workout



The "World's Strongest Man" contender Robert Oberst has dropped 80 pounds and is getting himself ready to crush the competition in 2018. Here's his upper-body workout, and his story.

Robert Oberst's Rep-Crazy Strongman Workout
The first time Robert Oberst rambled into a strongman-oriented gym, he knew instantly what he was born to do. Although at 6 feet 8 inches tall and well over 350 muscular pounds, he may have been the last to realize what everyone around him already knew.
"A buddy of mine was an amateur strongman who was just obsessed with the sport," Oberst recalls of that fateful day in 2012. "He kept begging me to come try it. So finally I did, and the first time I ever touched the log, I broke the amateur world record for the log press."
To be sure, the former high school, collegiate, and Arena league football player was no stranger to weights. But unofficially cracking a world record the first time he hoisted a log? That got his attention. Before long, he experienced his first strongman-contest thrashing.
"I got my ass handed to me, but I had so much fun," Oberst chuckles. "I was hooked."
What he wasn't so keen on was losing.
"The competitor in me is just not willing to suck at something," he says. "As soon as I left that first contest, I started training hard and turned pro less than six months later."

Big, Strong Plans for 2018

Five years later, Oberst has solidified himself as a top athlete in the pro strongman ranks. Strongman is a unique sport that involves not only intensive strength, but also a heavy dose of endurance as competitors lift, carry, throw, and drag around all manner of awkward, heavy objects for reps, time, and distance.
Oberst has competed in the World's Strongest Man contest since 2013, finishing as high as ninth, while also winning two pro shows and placing in the top six at 12 others, including runner-up in the 2013 and 2014 America's Strongest Man.
Currently, the 32-year-old is preparing for two big events. The first is the Log World Championships in London, England in April, 2018. Oberst's goal for that event is to break the world log press record. He already owns the American record of 465 pounds, set at the 2015 Arnold Strongman Classic Australia.
Next up will be the 2018 World's Strongest Man, where he's hoping to place in the top three.
"As part of my preparation, I'm going to training camp in Houston, Texas," he says. "It'll be a couple months of just focusing on getting my head and my body where they need to be to go out there and compete."

Prioritize Strength Over Size

Oberst has a multipronged plan of attack for these events, including a training, nutrition, and supplementation regimen that has, he says, helped him re-engineer his physique and given him more power and energy than ever before.
"About three years ago, I made strongman competition my full-time job," he says. "It's a big difference. Now that I have my nutrition figured out, I've dropped close to 80 pounds. I was about 440, but came down to 360, and now I feel so much better. I've done two shows since getting to that new weight, and both were the best performances of my life."
His goal now is to solidify himself at that 360 level, and make sure as much of his mass as possible is muscle.
"I don't want any excess weight," Oberst says. "People involved in strongman try to tell you that the heavier you are, the more competitive you'll be. I bought into that for a little while, but when I got so heavy that I couldn't take four steps without breathing hard, I knew it was the wrong approach. It's not about being as heavy as possible. It's about being as strong as possible. There's a big difference."


Cutting Down…From 20,000 Calories a Day

To spearhead his transformation, Oberst radically changed his diet, cutting back from a height of 20,000 calories per day—seriously—to "just" 5,000-6,000.
"I count carbs exactly," he says. "I work with a nutritionist who has given me a very rigorous six-meals-per-day meal plan. Three of the meals are whey protein shakes with a banana. My big meal of the day is 10 ounces of chicken with a cup of rice in the afternoon. I can also have 12 ounces of lean meat with some carbs for dinner. It's not flashy, but it works."
His diet looks a lot like what a physique athlete would create.
"I work out with extremely heavy weights and higher endurance, but at the same time I eat like a bodybuilder," he says. "When I first cut down my calories, my body was screaming for pizza and all that high-calorie stuff. But once my system adjusted, the clean diet gave me more power and energy than I've ever felt."
Oberst also takes a number of supplements in addition to his regular whey protein, including L-glutamine, BCAAs, a liver-cleansing supplement, and a pre-workout.

Serious Strength Through…High Reps?

Oberst's whole-food and supplementation routine provides ample fuel for his four-day-a-week training regimen, which includes three days of traditional in-the-gym lifting, including an upper-body day, a deadlift-focused day, and a squat-focused day. On these days, he's not afraid to use bodybuilding rep ranges of 12 or higher, or even bodybuilding movements like preacher curls or triceps push-downs.
Why? Well, strongman training doesn't just hit big muscles, it hits all muscles—and all the slow-twitch and fast-twitch fibers making up all those muscles. A well-rounded approach including some pure hypertrophy work is necessary.

Robert Oberst's Upper-Body Workout
1
Seated Barbell Military Press
3 sets, 4 reps (warm-up)
2 sets, 20 reps (plus one final burnout set)
+ 6 more exercises







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However, here's the big difference between what Oberst does and what the rest of us do: He's also got an epic six-hour strongman practice every week.
"Unlike most strongmen, I do lots of reps," he says. "I work up to a good weight over a number of sets for my main lift. Once I get up to about 80 percent of my one-rep max, I'll do 2-3 sets there, then I'll come back down for a few back-off sets. I do a disgusting number of reps."
Of course, that's 180-degrees away from the typical power approach of near-max sets of singles, doubles, and triples.
"My football coaches taught me to do lots of reps to gets the blood flowing," he says. "Plus, the pump tightens the muscle and makes it bigger, more stable, and stronger."
No, it's not how everyone else trains, but as he says, it's hard to argue with results. He keeps getting leaner, stronger, more muscular, and improving his endurance—a perfect trajectory for any sport.
"Everything has come together so quickly for me because of the way I train. At first, people were like, 'Man, it's ridiculous to do all those reps.' Then a year or two into it, everyone was like, 'Oh wow, tell me more about what you're doing.'"

Sunday Is Crazy-Weight Fun-Day

On Sundays, all the efforts of the previous week culminate in exactly the setting you'd imagine. There's Oberst, surrounded by the tools of his brute-force trade, performing one event after another for hours on end. From the iconic atlas stones to the log press, farmer's walk, and every other kind of bone-cracking push, pull, and in-between, he does them all.
"Doing this workout once a week makes the actual contests seem easy in comparison," he says. "I'll run through a whole show's worth of events: the set-up, the warm-ups, the events. I'll also allow myself ample rest times between sets so I can feel fresh when I finally touch the weights."
Unlike most strongmen, he also does cardio throughout the week. At least three times a week, he'll do wind sprints or hike a couple of miles, do sprints up a hill, stretch for up to 40 minutes, then walk back home again.

Lucky Number Eight

The eighth of 10 children, Oberst was short and chubby as a child. Between 10th and 11th grade, though, he grew seven inches while he working at a summer camp.
"I remember sitting up at night in my tent just rubbing my legs because they hurt so bad from the growing pains," he recalls. "When I came home at the end of the summer, my mom just started crying, 'Oh God, what happened to my baby?'"
It took about a year for him to adjust to his new height, but eventually Oberst shed his awkwardness and became a menacing two-way football player. He was named All-State as center and nose tackle, no small feat in the competitive environs of California high school football.
He went on to play football in college, turned pro with the now-defunct San Jose SaberCats of the Arena Football League, then turned his attentions to strongman competition.
These days, during strongmen contests, you'll most likely find him off in his own world before an event, earphones in, bobbing his head to Eminem as he breathes slowly and deeply, with his eyes focused on the distance as contest turbulence swirls around him.
"It doesn't take much for me to get jacked up," he admits. "For me, it's more about trying to keep myself calm. I do meditation exercises beforehand, then come breathing fire."


About the Author



Michael Berg, NSCA-CPT


Michael Berg, NSCA-CPT


Michael Berg is a freelance health and fitness writer based in New York.

Thursday, March 5, 2020

The 2020 Arnold Sports Festival Live and The Low Body Fat Secret Of Bodybuilders And Fitness Models on US Sports Net Presented By BBCom

The Low Body Fat Secret Of Bodybuilders And Fitness Models


By: Tom Venuto

The secret to getting super lean – I'm talking about being RIPPED, not just "average body fat" – is all about mastering the art of "peaking." Most people do not have a clue about what it takes to reach the type of low body fat levels that reveal to see ripped six-pack abs, muscle striations, vascularity and extreme muscular definition, so they go about it completely the wrong way.




Here's a case in point: One of my newsletter subscribers recently sent me this question:

"Tom, on your Burn The Fat website, you wrote:

‘Who better to model than bodybuilders and fitness competitors? No athletes in the world get as lean as quickly as bodybuilders and fitness competitors. The transformations they undergo in 12 weeks prior to competition would boggle your mind! Only ultra-endurance athletes come close in terms of low body fat levels, but endurance athletes like triathaletes and marathoners often get lean at the expense of chewing up all their muscle. Some of them are nothing but skin and bone.'

"Tom, there seems to be a contradiction unless I'm missing something. Why do bodybuilders and fitness competitors have to go through a 12 week 'transformation' prior to every event instead of staying 'lean and mean' all the time? If they practice the secrets exposed in your book, they should be staying in shape all the time instead of having to work at losing fat prior to every competitive event, correct??"

There is a logical explanation for why bodybuilders and other physique athletes (fitness and figure competitors), don't remain completely ripped all year round, and it's the very reason they are able to get so ripped on the day of a contest…

You can't hold a peak forever or it's not a "peak", right? What is the definition of a peak? It's a high point surrounded by two lower points isn't it?

Therefore, any shape you can stay in all year round is NOT your "peak" condition.

The intelligent approach to nutrition and training (which almost all bodybuilders and fitness/figure competitors use), is to train and diet in a seasonal or cyclical fashion and build up to a peak, then ease off to a maintenance or growth phase.

I am NOT talking about bulking up and getting fat and out of shape every year, then dieting it all off every year. What I'm talking about is going from good shape to great (peak) shape, then easing back off to good shape.... but never getting "out of shape." Makes a lot of sense, doesn't it? Here's an example: I have no intentions whatsoever of walking around 365 days a year at 4% body fat like I appear in the photo on my website. Off-season, when I'm not competing, my body fat is usually between 8 – 10%. Mind you, that's very lean and still single digit body fat.

I don't stray too far from competition shape, but I don't maintain contest shape all the time. It takes me 12-14 weeks or so to gradually drop from 9.5% to 3.5%-4.0% body fat to "peak" for competition with NO loss of lean body mass...using the same techniques I reveal in my e-book. It would be almost impossible to maintain 4% body fat, and even if I could, why would I want to? For the few weeks prior to competition I'm so depleted, ripped, and even "drawn" in the face, that complete strangers walk up and offer to feed me.

 Okay, so I'm just kidding about that, but let's just say being "being ripped to shreds" isn't a desirable condition to maintain because it takes such a monumental effort to stay there. It's probably not even healthy to try forcing yourself to hold extreme low body fat. Unless you're a natural "ectomorph" (skinny, fast metabolism body type), your body will fight you. Not only that, anabolic hormones may drop and sometimes your immune system is affected as well. It's just not "normal" to walk around all the time with literally no subcutaneous body fat.

Instead of attempting to hold the peak, I cycle back into a less demanding off-season program and avoid creeping beyond 9.9% body fat. Some years I've stayed leaner - like 6-7%, (which takes effort), especially when I knew I would be photographed, but I don't let my body fat go over 10%. This practice isn't just restricted to bodybuilders. Athletes in all sports use periodization to build themselves up to their best shape for competition. Is a pro football player in the same condition in March-April as he is in August-September? Not a chance. Many show up fat and out of shape (relatively speaking) for training camp, others just need fine tuning, but none are in peak form... that's why they have training camp!!!


There's another reason you wouldn't want to maintain a "ripped to shreds" physique all year round – you'd have to be dieting (calorie restricted) all the time. And this is one of the reasons that 95% of people can't lose weight and keep it off --they are CHRONIC dieters... always on some type of diet. Know anyone like that?

You can't stay on restricted low calories indefinitely. Sooner or later your metabolism slows down and you plateau as your body adapts to the chronically lowered food intake. But if you diet for fat loss and push incredibly hard for 3 months, then ease off for a while and eat a little more (healthy food, not "pigging out"), your metabolic rate is re-stimulated. In a few weeks or months, you can return to another fat loss phase and reach an even lower body fat level, until you finally reach the point that's your happy maintenance level for life – a level that is healthy and realistic – as well as visually appealing.

Bodybuilders have discovered a methodology for losing fat that's so effective, it puts them in complete control of their body composition. They've mastered this area of their lives and will never have to worry about it again. If they ever "slip" and fall off the wagon like all humans do at times … no problem! They know how to get back into shape fast.

Bodybuilders have the tools and knowledge to hold a low body fat all year round (such as 9% for men, or about 15% for women), and then at a whim, to reach a temporary "peak" of extremely low body fat for the purpose of competition. Maybe most important of all, they have the power and control to slowly ease back from peak shape into maintenance, and not balloon up and yo-yo like most conventional dieters! 


What if you had the power to stay lean all year round, and then get super lean when summer rolled around, or when you took your vacation to the Caribbean, or when your wedding date was coming up? Wouldn't you like to be in control of your body like that? Isn't that the same thing that bodybuilders and fitness/figure competitors do, only on a more practical, real-world level?

So even if you have no competitive aspirations, don't you agree that there's something of value everyone could learn from physique athletes? Don't model yourself after the huge crowd of losers who gobble diet pills, blow their money on exercise gimmicks and suffer through starvation diets like automatons, only to gain back everything they lost! Instead, learn from the leanest athletes on Earth - natural bodybuilders and fitness competitors…

These physique athletes get as ripped as they want to be, exactly when they want to, simply by manipulating their diets in a cyclical fashion between pre-contest "cutting" programs and off season "maintenance" or "muscle growth" programs. Even if you have no desire to ever compete, try this seasonal "peaking" approach yourself and you'll see that it can work as well for you as it does for elite bodybuilders.


 Tom Venuto is a bodybuilder, certified strength and conditioning specialist (CSCS) and a certified personal trainer (CPT). Tom is the author of "Burn the Fat, Feed The Muscle,” which teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Get rid of stubborn fat and increase your metabolism by visiting: Burn The Fat  

Wednesday, March 4, 2020

NCAA Baseball Live on US Sports Net Presented By BBcom GCU Baseball vs New Mexico and What Should I Do To Swing Harder For Baseball?

GCU Baseball hosts New Mexico on March 4, 2020 at 2pm (5pm EST) (Brazell Field at GCU Ballpark).

What Should I Do To Swing Harder For Baseball?



Hitting for more power is often misunderstood. The muscles that cause the mammoth homeruns you see are not the arms. Learn what to do!


Q. What Should I Do To Swing Harder For Baseball?

I play competitive baseball and have been weightlifting for about 2 years. I know athletes shouldn't train like bodybuilders but should I still only workout each body part once per week? My goal is to be able to swing harder and have more power.
I don't believe you have to train each body part once a week. The reason is for most of the sports programs you have a low level of volume each training session for specific body parts. For example, I will have most athletes Snatch, Clean, Squat, etc. all in one week.
What is more important is the volume and intensities that you incorporate. You should not be wasting your time with exercises that are not going to be beneficial to performing better on the field.
Hitting for more power is often misunderstood. The muscles that cause the mammoth home runs you see are not the arms. The arms are actually much weaker than most of the bigger muscles in your body. The muscles responsible for great power in hitting are the hips and torso. This is why even baseball players can benefit greatly from incorporating variations of Olympic lifts.
These movements teach the athlete how to use their hips properly and develop a great deal of explosive strength. The other aspect is great torso strength. I am currently working on an article demonstrating abdominal exercises that will create the type of strength in the abdominals required for sport. In sport, the thicker (not fatter) torso is preferred to dissipate force and to create huge power outputs.
Recently, Dr. Mike Hartle wrote a complete series of articles on how to use a sledgehammer to create the torso strength and power that would make most fitness enthusiast shake!
As far as splitting up your program, I suggest you think of movement instead of individual muscle groups. For instance, don't think when you are going to do your arms. Think of all the exercises that are involved with elbow flexion and extension, this would include all pushing and pulling movements. This also goes for looking at torso and leg work.
Instead of thinking of a "six pack", which is really the result of low body fat levels, think of all the motions that are important to strengthening the abdominal wall. This would include trunk flexion, side bending and rotation. If you only focus on one aspect you are neglecting full training of this region. For leg training you should concentrate on a few movements and their variations.
This would mean you focus on hip extension and knee flexion movements. What would this mean? Many exercises such as deadlifts, good mornings and all the Olympic lift variations. Knee flexion would include back, overhead and front squats, lunges (all variations) and single-leg squats.
These are just a few of the many exercises that would be appropriate for baseball training. Special emphasis should also be placed on upper back work to counteract all the throwing actions.
I like to think of focusing on several core lifts. This would be any Olympic lift, deadlift, squat, even bench presses. The rest of the exercises are supplemental lifts that compliment the needs of the specific sport. This would mean improving certain motor qualities such as explosive strength, speed-strength or maximal strength.
However, remember your program should also incorporate sprint work and range of motion drills. Don't think one-dimensionally just as in the weight room.

NCAA Women's Lacrosse: Michigan at Vanderbilt Live On US Sports Net Presented by BBcom

The Lady Wolverines Invade Lady Commodore territory live on US Sports Net!

Teen Amateur Of The Week: A Turn For The Burn from Bodybuilding.com



His youth was devoted to lacrosse, but when no NCAA schools called after high school Austin channeled his drive toward bodybuilding and Kris Gethin's 12-Week Trainer!


Q
How Did Your Fitness Journey Begin?
I was a very passionate lacrosse player for about six years. My dream was to be recruited and play at an NCAA school. The summer of my junior year (2011), I ate as much food as I could to get bigger and stronger. When no NCAA looks came my way, I found myself lost and horribly out of shape due to my barbaric eating habits.

I found Kris Gethin's 12-Week Daily Hardcore Video Trainer and committed to it. I thought I would eat and train seriously for 12 weeks, but after losing about 20 pounds and 8-10 percent body fat, I was hooked. I've been eating clean and training hard ever since.
What Workout Regimen Delivered The Best Results?
My philosophy is to constantly change an aspect of the workout. If I consistently do the same weight, reps, sets, and exercises, I plateau because my body adapts to get through the workout. Progression is critical to add size. A spotter and a training log come in handy. I hit abs and calves for 15-20 minutes after every other workout.
I do drop sets on the last set of each exercise to break down muscle fibers as much as possible. My rest ranges from 30-90 seconds between sets. It's important to listen to your body. If something doesn't feel right or you think you may injure yourself, don't do it. Don't lift with your ego, lift with your brain.

How Did Your Passion For Fitness Emerge?
I love the extreme diversity in bodybuilding. There are hundreds of recipes, training methods, and techniques to create your dream physique. One week, I'll do heavy drop sets, and then I'll experiment with rest pause the next. My body responds differently to each method or diet. It's as if my dream physique is slowly being discovered.
The impact bodybuilding has on the community is huge. When people see someone transform, it makes a difference. Soon, they're cooking chicken and rice in bulk and training early in the morning and late in the evening. Then, that person inspires someone else. Before you know it, a chain reaction of positive life transformations is occurring in the community.
The mind-muscle connection that happens during training separates the powerful from the ill-hearted. Anyone reading this can relate. When a serious bodybuilder trains, they train hard. They're not there to socialize and talk about the weekend; they're there to transform their body and their mind. Pushing yourself to a new level produces newfound confidence. It transforms the mental and the physical state.
What/Who Motivated You To Be A Fitness Guru?
Kris Gethin had the most impact on my fitness journey. Without his daily video trainer I would've never transformed.

Where Did You Go For Inspiration?
Inspiration can stem from many areas. At first, I was inspired by fitness models in magazines. I couldn't believe what I was seeing. That drove me to complete a 12-week trainer. After a few months, I completed the trainer and my body began transforming. People at school asked me fitness-related questions. It was very humbling and inspiring. I had someone to hold me accountable of my actions. People were watching what I ate and started eating it themselves.
I'm inspired by my coach, Doug Casebier, debatably the most well-known and respected WBFF coach west of the Mississippi. He drove me to do things I would've never thought possible and opened up doors I could've never imagined. For that, I'm forever thankful.
What Are Your Future Fitness Plans?
I plan to compete in the first-ever WBFF teen competition in 2013. After that, my ultimate goal is to become a WBFF pro fitness model and compete on the international stage, all before I turn 22.
What Is The Most Important Fitness Tip?
Patience is the key to success in this sport.
Who Is Your Favorite Competitor?
I had the privilege to get to know James Ellis and David Kimmerle. They gave me incredible advice—not just in bodybuilding, but in life. They're my favorite competitors in the sport.
How Did Bodybuilding.com Help You Reach Your Goals?
The articles on nutrition and different training techniques helped me solve tons of problems. Bodybuilding.com helped me discover my passion for fitness. The site is an encyclopedia with answers to any question. When I began, I checked the Male and Teen Transformations of the Week constantly. They provided a ton of motivation and inspiration.
Competition History
I was lucky to be featured in the WBFF California Championships this past July. I say "feature" because the WBFF doesn't have a teen division. Two other teens and I were featured in the show as the first ever WBFF teen fitness models. It was an amazing experience. I owe thanks to my coach, Doug Casebier, Allison and Paul Dillett, and Chady Dunmore.

Tuesday, March 3, 2020

High School Basketball Live On US Sports Net Presented By BBcom Featuring: ECC Boys' Basketball Finals

The Eastern Connecticut Conference boys' basketball finals live from Mohegan Sun Arena. 
6:00 p.m. - St. Bernard vs. Plainfield 
8:00 p.m. - Norwich Free Academy vs. Ledyard
(All Times EST)

Using Fitness To Increase Basketball Performance: Smart Moves For Training!



Whether you're a recreational basketball player or playing for your school, using fitness to improve your performance is smart. Here are some great exercises and workouts to build your skills for greater success on the court.



Article Summary:




  • Recovery from your workouts will be critical to progress.
  • Work on your chest and triceps to develop shooting explosiveness.
  • Plyometric exercises will help increase your rebounding abilities.
  • Whether you're a recreational basketball player or are playing for your high school or university team and take a much more professional attitude towards the game, using fitness to help improve your performance is a smart move.
    Many people, when thinking of fitness, tend to think of time spent on the treadmills, weight machines, or on the ab mats doing crunches. Unfortunately, this is skewed thinking because many exercises that you can perform in the fitness and weight room will have a direct transfer over to how well you do on the court.
    By incorporating some smart fitness movements into your training program, you will really see increases in your durability, jumping, and striking skills during the game. Here is what to consider.
    dot
    Training For Basketball
    dot

    dot Pylon Runs: dot

      Being able to weave in and out around players is going to be one of the most successful skills you need in basketball in order to be successful. When you've got the ball, endorphins will be at an all time high and there will be many players coming after you. Unless you're able to successfully maneuver your direction around these players quickly, you will be stopped and likely lose control over the ball.
      To improve these skills, place a series of pylons staggered across an empty gym or field. Once set-up, run through them going to one end and then back again.



    Pylon: A pylon is another name for a cone-shaped marker.



    A Pair Of Pylons.

      There are many variations on this exercise you can do here including going to one pylon, switching directions and running back, going to the second pylon, switching directions and then running back, and so on in that fashion until you have completed all the pylons. Another option, which also helps make this exercise much more basketball specific, is to also work on dribbling the basketball through the pylons while doing the exercise. This will help you improve your ability to maintain control over the ball, increasing your ability to withstand players trying to get in your pathway.
      If you really want to bump up the intensity of the exercise, try running through the pylons facing forwards, and then coming back to the start running in the backwards direction.
    dot Wall Bounds: dot

      Next up, the next exercise that would be a good addition to your program are wall bounds. These will help increase your jumping ability, allowing you to rebound off the ground more effectively to make the jump shots that are necessary during the game. To perform these, stand about 3 sets back from a wall. Then, take one and a half steps forward, rebounding off the foot that is standing on the last step, reaching as far up on the wall as possible.
      Note that you can do this off one leg or two legs. Two legs will allow you to jump higher and will also work coordination slightly more, while rebounding off one leg will increase your leg power in the single leg and will really enhance fast-twitch muscle fiber recruitment.
    dot Jump Squat-Basketball Shoot: dot

      To up the intensity of the regular jump squat and make it more basketball specific, this is what you'll do. Holding a basketball in your hands at about the same level that you would use to shoot it with, bend down, and move into the full squat position. From there, rebound upwards, jumping off the floor as high as you can. While doing so, proceed to shoot the ball outwards to a partner who is standing a few feet away and will catch the ball. This throwing action while you are in mid-air will help to throw you off balance slightly, working your ability and stabilization skills as you come back down to the ground.
      As you land, have your partner pass the ball back down to you, and try and grab a hold of it as you move back down into the squat position.
    dot Explosive Bench Press: dot

      To work on your shooting explosiveness, you'll want to develop strong chest and tricep muscles, as these are the primary movers when going to shoot the ball. The twist you're going to put on this exercise however is when going through the push-through motion, you'll want to try pushing the weight upwards as quickly as possible. Once you're at the top of the movement, pause for a second and then lower the weight to the chest slowly to a count of three.
      Doing the movement in this fashion will help you work on your driving force, which should help you propel the basketball faster through the air, making it harder for your opponents to stop.
    dot Side Twisting Abdominal Strengthener: dot

      Another element that you'll need to preferably develop is your ability to control twisting motion as it comes at you. Lack of flexibility in the core area as well as weak core muscles will make you more susceptible to injuries, as well as it will make passing off the ball to other players when you need to in a twisted movement pattern a lot harder. To increase your skill level in this respect, place a weighted bar behind your head, balanced over your shoulders as if you were going to do a squat position.
      From there, while holding onto the bar with your hands, begin twisting slowly to one direction, pause, and then twist back to the other side.
      This exercise will not seem all that difficult to perform, however the key is in keeping the bar under control and increasing the range of motion with which you are able to comfortable twist to each side.
    dot
    Sample Workout Routine
    dot

    So, keep all of these ideas in mind as you go about creating your basketball workout program. Also remember that because basketball is a sport that's going to utilize many anaerobic processes and plyometric movements, you'll really want to pay attention to your total volume to ensure that you aren't doing more than the body can effectively handle.
    Recovery from your workouts will be critical to progress, so when in doubt opt for the less is more philosophy. Here is a sample workout routine you could start implementing in your program to see progress in the right direction.
    dot Warm-Up: dot

      Running down the court - run to each of the following points, turn around, and then run back to the start before going to the next distance:
      • 1/4 mark
      • 1/2 mark
      • 3/4 mark
      • Full
    dot Agility Component: dot

      The purpose of this portion of the workout is to build up your reaction time as well as enhance your ability to maintain control despite other players trying to block you.
      1. Pylon run without a basketball, running as quickly as possible through the pylons

      2. Pylon run with the basketball, working on maintaining control the entire time

      3. Front pylon run with backwards jog back to start
      Note on all the agility components you should be trying to weave as tight to the pylons as possible while progressing through the movement.
    dot Strength Component: dot


    READING THIS WORKOUT LOG
    Tempo: The first number is the amount of seconds it takes for the concentric portion of the exercise. The second number is the amount of seconds to pause. The third number is the amount of seconds it takes for the eccentric portion of the exercise. For example, Barbell Squat: 2 sets of 6-8 reps, tempo 2:1:1. You would lower the weight for two seconds, pause for one second, then raise the weight in one second.



    dot Plyometric Component: dot

    dot Cool-Down: dot

      Finally, to round off the workout, you'll want to perform some stretches for your hamstrings, hip flexors, as well as the shoulder joints to loosen up the muscles that typically can become tense after hours spent on the court. Be sure to hold each stretch for a good 20-30 seconds each time you do it so you can ensure you're getting maximum benefits.