Hey guys, I need some help. I've been going to the gym four times a week (whenever I'm on campus) and I don't really have a set workout plan. Everyday, I just go on the treadmill for bout 10-15 mins and then I work on a shoulder press machine and a glute machine and lately have started to use the free weights. Usually I spend like an hour or more there just working on the different machines.Does anybody know of any workout regimen I could do? I want to be stronger and faster for basketball and basically just in shape for whatever but remember, I'm a girl so I can't really do as much as you guys... But please help me out....
<div class='quotetop'>QUOTE (bballinyao06 @ Sep 28 2006, 12:00 PM) <{POST_SNAPBACK}></div><div class='quotemain'>Hey guys, I need some help. I've been going to the gym four times a week (whenever I'm on campus) and I don't really have a set workout plan. Everyday, I just go on the treadmill for bout 10-15 mins and then I work on a shoulder press machine and a glute machine and lately have started to use the free weights. Usually I spend like an hour or more there just working on the different machines.Does anybody know of any workout regimen I could do? I want to be stronger and faster for basketball and basically just in shape for whatever but remember, I'm a girl so I can't really do as much as you guys... But please help me out....</div>ROIDS AND LOTS OF IRON. PUMP IT!!!!!! RAWR!!!!!!
<div class='quotetop'>QUOTE (Something-To-Say @ Sep 28 2006, 04:38 PM) <{POST_SNAPBACK}></div><div class='quotemain'>ROIDS AND LOTS OF IRON. PUMP IT!!!!!! RAWR!!!!!!</div> Ok first of all, I'm not doing roids and I can't do lots of iron either; I'm a girl so I can't really pump iron like all you guys out there.... But I've been working out on a daily basis, running on the treadmill, lifting some weights and stuff like that. :flex: But I need a workout that I can use that will help me improve my game, speed-wise and strength-wise.
<div class='quotetop'>QUOTE (bballinyao06 @ Sep 28 2006, 05:49 PM) <{POST_SNAPBACK}></div><div class='quotemain'> Ok first of all, I'm not doing roids and I can't do lots of iron either; I'm a girl so I can't really pump iron like all you guys out there.... But I've been working out on a daily basis, running on the treadmill, lifting some weights and stuff like that. :flex: But I need a workout that I can use that will help me improve my game, speed-wise and strength-wise.</div>Plyometrics.
if you wanna run for days do 100 squats with no weights twice a day and do 10 minutes of jump rope twice a day. I last ran a 4.6 40 yd dash, down from 5.02 last year, so its definitely working, and my legs are jacked. idk if you'd be able to do that because I obvioulsy don't know how hard you can push yourself and how much you can handle, but those two things will work your legs, and you'd just need to do a few footwork and agility/explosiveness drills and you'll be much faster.
Ok thanks. I'll try that and see what happens. But I haven't seen a track or any jump ropes at the gym yet so I'll see what I can do. I know that they have the bar for squats but it's just a bar and has no weights on it so I could do that. They also have medicine balls and like a machine that's like stairs so I'll probably do that but on like a fast speed to strengthen my legs.
you're a girl?just eat foot that goes straight down to your thighs and I'll be satisified IMO girls shoudlnt go to the gym and try to get built..its unattractive
<div class='quotetop'>QUOTE (playaofthegame @ Sep 28 2006, 06:09 PM) <{POST_SNAPBACK}></div><div class='quotemain'>you're a girl?just eat foot that goes straight down to your thighs and I'll be satisified IMO girls shoudlnt go to the gym and try to get built..its unattractive</div>I find it very attractive when girls are running on the treadmill. :shifty2: You don't go to the gym to find a boyfriend anyways, well sometimes I guess they do but withe.I just suggest running as much as you can. Lots of cardio.
<div class='quotetop'>QUOTE (ASUFan22 @ Sep 28 2006, 06:39 PM) <{POST_SNAPBACK}></div><div class='quotemain'>I find it very attractive when girls are running on the treadmill. :shifty2: You don't go to the gym to find a boyfriend anyways, well sometimes I guess they do but withe.I just suggest running as much as you can. Lots of cardio.</div>Yeah, well they'll think you're a terrorist anyway so... lol j/k I dont know what you look likeAlso, you're in violation of the new sig law. GESTAPO, GET HIM.
Ok first of all, I'm not trying to look like one of those bodybuilders, I'm just trying to stay in shape for when I play basketball and mainly just to stay in shape so I don't get lazy. Because right now I'm in college and they don't really have a lot of healthy food choices there so I'm mostly eating fast food so it kinda balances out in the end, I guess... Plus, I walk around campus all day so I get my workout in that way too. And second of all, that's a lot of sigs you got there ASUFan22, you might want to read the new rule in site feedback....
<div class='quotetop'>QUOTE (KCX @ Sep 29 2006, 12:27 AM) <{POST_SNAPBACK}></div><div class='quotemain'>At home, you can do abs. Situp sets..lookem online they do help. I promise.</div>Yeah, I've been working on my abs at the gym too. They got this machine where you put your feet flat on a bar and you hold onto these handlebars and push yourself forward, don't know what it's called but it definitely works on my abs...
It's hard for a girl to get physically 'big', but you can get fast. Just work on your legs like crazy, do alot of sprints on a treadmill or outside.I don't really know how I got fast; alls I did is run and run like crazy. I'm not even a good endurance runner, but in grade 7 and 8 I got first place in the 100m, and in grade 9 I got 3rd.
Yeah, I know I'm not trying to get physically "big". I'm just trying to get faster and maybe a lil bit stronger (like when I play, I usually get tired easily from running all over the place and sometimes after shooting, my arms are really tired). I just want to be able to have more endurance, I guess you could say. I'll keep running and stuff but is there anything I can do for umm, endurance and agility?
Yeah, note how she turned down my ROIDS suggestion. Just do lots of footwork drills. Run sideways on the treadmill. Run backwards on it. Um... do lots of flexibility stuff and stretch a lot. I'd say work out on the weights, just do like 2 sets of 15 reps at low weight.
I don't have necessarily a basketball training specific but to stay in shape I do an intense running and weight lifting program. Monday- jog 4-5 milesTuesday-Lift WeightsWednesday- Sprint for 60 seconds and walk for 120 seconds. Do this 8 times.Thursday Lift WeightsFriday-Sprint for 30 seconds and walk or jog for 60 seconds. Do this for 2 miles. Saturday- Mow the lawn and lift weights. Sunday- rest.An idea is if you run the 4 miles to bring the basketball with you and practice your dribbling.
OK, so every day basically I do some sort of conditioning, Monday's are my "intense day". My coach (who only does conditioning with us on Mondays, the other days I do it alone), and a group of 4 or 5 other kids does this. Here's a picture of where we do it that I drew. It's basically off to the side of a hole they no longer use. Today was hell. We started off doing 10 runs to the tree and back as a "warm up". Then, you'll see number three on the picture, we had to run around that box for 10 minutes non stop. You start in the corner where the 3 is and you sprint to the top corner, then shuffle to the right, then backpedal back, then shuffle to the left and repeat. That killed me in itself. Then we did what he likes to call a "super biggie combo". For this one we started at the first line, did fast feet for about a minute, then sprinted to the small hill and back. Then we came back and jumped back and forth for a minute and ran to the hill and back. Then we did side to side jumps for a minute then ran to the hill and back. Then we did knee tuck jumps for a minute then ran to the hill and back. Then we did jumping in a square for a minute then ran to the hill and back. Then we jumped as high was we could for a minute then ran to the hill and back. Then we did fast feet for a minute again then ran to the hill and back. That's all non stop. For the next one we did we started at line 2. We did fast feet, 25 pushups, 25 situps, 25 squats then ran to the cartpath and back 10 times. Last one we did was we had found about 30 golfballs and we put them in the middle fo the box. We all put our "stations" 10 yardsish away from the middle. We had to go grab ONE ball and bring it back then once the balls in the middle were gone you had to steal from people. This one sucked. Non-stop running for 10 minutes. Then I went home and laid on my floor for about 20 minutes because I could hardly move.
Wow, it looks like your coach is really hard on you guys.... but it looks very interesting....I wonder how he came up with that idea....But then again, two years ago when I tried out for the team (it was three days back to back), the coach was crazy and made us run so many suicides/running on the track, every day I could barely walk out of there... I even thought about not going back but then I told myself to get through it and I did and even though I didn't make the team, I could at least say I survived and I did it.
Yeah last year for us was just conditioning, conditioning, conditioning. We were sore as hell.There was one where we had to do the invisible chair for like 5 minutes straight and if anyone gave up the clock was restarted... we did it over again once.
