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I need some major help

arondaballer Posts: 1,054 Joined: 2003/06/14	2004/02/21, 11:04 PM Ok, I'm 6'3" and I've been workin my butt off since last summer with different things I've been taught for basketball and jumping. When it comes down to it, I need to get bigger, faster, and a whole lot stronger and more athletic. My bench max is a pathetic 135, I don't even know my squat max because I've only done free weight squats one time, and I want to really increase my hops. I can dunk but it's just not enough right now.........now, to the point- I DESPERATELY NEED someone to tell me of a program for some MAJOR strength and power increase (I wanna be a f-in monster when I play) and I'm really serious about this. I would like this workout to probly be similar to a football workout (with a lot of heavy lifts), but I don't wanna be ssssooo bulked up that I can't be agile when I drive to the hole. It's mainly to increase my overall athletisism and to get my fast twitch fibers workin hard. IF ANYONE CAN HELP ME OUT PLEASE DO SO AND GATORMADE I KNOW YOUR A GENIOUS AT THIS STUFF -------------- If Satan ever tries to remind you of your past, just tell him of his future!
goldengloves Posts: 690 Joined: 2003/09/19	2004/02/22, 08:15 AM try a program here at FreeTrainers. Im sure those will help you for what you are looking for.
arondaballer Posts: 1,054 Joined: 2003/06/14	2004/02/22, 04:08 PM thanks for the advice, but I've used some freetrainers stuff and I'm really looking for something more intense and focused more towards my atheletisism rather than just working out. a pretty intense program is what I'm looking for -------------- If Satan ever tries to remind you of your past, just tell him of his future!
goldengloves Posts: 690 Joined: 2003/09/19	2004/02/22, 04:15 PM Try this on for size. Monday-Back and Biceps BACK T-Bar rows-10x8x6 Deadlifts-10x8x6 Lateral Raises-10x8x6 Biceps Barbell curls-10x8x6 Concentration preacher curls or Concentration curls I alternate every other week-10x8x6 Alternating dumbell curls-10x8x6 Hammer Curls-10x10x10 Tuesday-Chest Triceps Chest Flat bench press-10x8x6 Incline Bench press-10x8x6 Dumbell flyes (use machine or regular weights) I prefer machine-10x8x6 Triceps Dumbell Kickbacks-Most bend over I like to stand up no swinging either or it will be useless squeeze at the end of the kick and count to 2 or 3-10x8x6 Skullcrushers-10x8x6-BE CAREFUL! Tricep Pulldowns-10x8x6 count to 3 then let up really squeeze the tricep this exercise will fry your triceps and make you beg for mercy afterwards if done properly. Wednesday-HIIT CARDIO on exercise bike 15-20 minutes Thursday Shoulders Barbell front press-10x8x6 Lateral Raises-10x10x10 Rear Lateral raises-10x10x10 Shrugs-10x10x10x10-Keep good form when shrugging shoulders up count to 2 then let down dont jerk up either. Friday-Legs Squats-10x10x10-Make sure you dont go down to far use your weight bench as a guide on how far to go down Standing calve raises-10x10x10-I like to do this with my feet hanging off of a stair or a block is good. Leg Extensions-10x8x6 Stiff-Legged deadlifts-10x8x6 Saturday-HIIT CARDIO 15-20 minutes on bike
goldengloves Posts: 690 Joined: 2003/09/19	2004/02/22, 04:15 PM Message deleted by moderator due to unsuitable content for this board.
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/02/22, 05:33 PM side laterals aren't for back , I thought they where for delts whats added some good size to me that I liked and still is adding good size to me...... mon back chest bench press/ t bar rows 15,12,10,8 incline dumbell bench/ lat pul downs 12 10 8 8 incline flys/ parallel grip pulll downs 12 12 10 10 cable cross overs/ reverse flys 10 10 10 pull overs 10 10 10 tues hack sqauts( warm up)15 10 8 squats 12 10 8 8 5 one legged leg extension/ one leged cable curls 12 12 10 10 calve raises any kind 10x10 wed off thurs sitted up right rows 12 10 10 side laterals/ bent over laterals 12 12 10 power olymipic cleans 15( bar warm up) 8 8 6 6 ( focase on speed and power) military behind the neck 12 10 8 arnold presses 10 10 fri triceps close grip bench 10 10 10 rope press downs 12 12 10 cable behind the head extensions 15 15 15 biceps barbell curls 10 10 10 10 10 hercules 15 15 15 pretcher curls 10 10 10 hammer 15 15 ( these are usually superseted with me) deadlifts 10 8 8 6 5 -------------- .......adversity causes some to break, but others to break records! ......minds are not vessles to be filled, but fires to be enlightened ......Confucious once said ,DO NOT play leap frog with a unicorn
gatormade Posts: 1,355 Joined: 2003/10/01	2004/02/23, 12:44 PM Side laterals are misnamed. The exercise is either a side raise or a lateral raise.
goldengloves Posts: 690 Joined: 2003/09/19	2004/02/23, 08:13 PM Meant lat pulldowns sorry guys.
arondaballer Posts: 1,054 Joined: 2003/06/14	2004/02/23, 09:39 PM hey gatormade whatever happened to that program you said you would make me? thanks for the help guys, goldengloves I used your bicep back workout today and will do the chest triceps tomorrow. -------------- If Satan ever tries to remind you of your past, just tell him of his future!
goldengloves Posts: 690 Joined: 2003/09/19	2004/02/24, 08:25 AM arondaballer-Tell me how you like it and how you progress with it.
arondaballer Posts: 1,054 Joined: 2003/06/14	2004/02/25, 05:56 PM I did monday and tuesday (it's wednesday today) and I am extremely sore so that was a good workout. thanks goldengloves. I might not be able to finish the week out because I start running track tomorrow -------------- If Satan ever tries to remind you of your past, just tell him of his future!
arondaballer Posts: 1,054 Joined: 2003/06/14	2004/02/25, 05:56 PM Message deleted by moderator due to unsuitable content for this board.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/02/26, 11:34 AM Did you send me an email?
arondaballer Posts: 1,054 Joined: 2003/06/14	2004/02/26, 04:07 PM what is your email address? I've been sending you emails on FT but I guess you haven't been getting them -------------- If Satan ever tries to remind you of your past, just tell him of his future!
gatormade Posts: 1,355 Joined: 2003/10/01	2004/02/27, 08:57 AM certifiedweighttrainer@yahoo.com
arondaballer Posts: 1,054 Joined: 2003/06/14	2004/02/27, 10:40 PM thanks -------------- If Satan ever tries to remind you of your past, just tell him of his future!
arondaballer Posts: 1,054 Joined: 2003/06/14	2004/02/28, 12:13 PM Thanks everyone, especially Goldengloves and Gatormade. You've been a real help. -------------- I firmly believe that any man\'s finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi \"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work.\" H. L. Hunt