What should I change about my workout routine to look best and be best for basketball? (15 6,3 overweight)

[ParkerB]

 

[C4NC4N]

gym is L + ur black

 

[whitestacyslayer]

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we still doing ppl in 2025?

 

[Zeekie]

View attachment 3729568

I'm a BJJ athlete, I don't compete anymore, but when I used to I trained Full Body 2 times a week, that's plenty enough, the majority of your time should be spent in the court, not in the weight room.

I said I don't compete anymore, but I still practice twice a week just for fun. Here's my routine if you're interested:
Monday

1. Warm-Up:
   1. 5 minutes walking
   2. Push-Ups 90/90
   3. ATG Split squat
2. Plyometrics: Explosive Push-Ups 3x6
3. Lower Body:
   1. Squat - 5/3/1
   2. Chin-Up - 3x5-8
   3. Hip Thrust - 3x6-10
   4. Leg Extension - 3x10-15
   5. Hammer Curl - 3x8-12
   6. Dumbbell Lateral Raises - 3x10-20
   7. Leg Raises - 3x10-20

Tuesday

1. Warm-Up:
   1. 5 minutes walking
   2. External Rotations - 3x8-10
   3. Trap-3 Raise - 3x8-10
2. Plyometrics: Box Jump 3x3
3. Upper Body:
   1. Bench Press - 5/3/1
   2. Bent-over Row - 3x8-12
   3. Dumbbell Overhead Press - 3x8-12
   4. Chest Fly - 3x10-15
   5. Tricep Pushdown - 3x8-12
   6. Neck Curls - 3x10-20
   7. Standing Calf Raises - 3x10-20

Wednesday - Rolling

Thursday

1. Warm-Up:
   1. 5 minutes walking
   2. Push-Ups 90/90
   3. ATG Split squat
2. Plyometrics: Rotational medicine ball throws 3x5
3. Lower Body:
   1. Trap Bar Deadlift - 5/3/1
   2. Lat Pulldown - 3x8-12
   3. Leg Press - 3x6-10
   4. Leg Curl - 3x10-15
   5. Ez Bar Curl - 3x8-12
   6. Behind the Back Cable Lateral Raises - 3x10-20
   7. Cable Crunches - 3x10-20

Friday

1. Warm-Up:
   1. 5 minutes walking
   2. External Rotations - 3x8-10
   3. Trap-3 Raise - 3x8-10
2. Plyometrics: Single Leg Hop 3x3
3. Upper Body:
   1. Overhead Press - 5/3/1
   2. Leverage Row - 3x8-12
   3. Dumbbell Bench Press - 3x8-12
   4. Face Pull - 3x10-15
   5. Overhead Tricep Extension - 3x8-12
   6. Reverse Neck Curls - 3x10-20
   7. Tibialis Raises - 3x10-20

Saturday - Rolling

Sunday - Rest

 

[rossover]

yeah workout fs but also you should do plyos for vert/overall explosive athleticism, there are lots of pdfs online, also mobility workouts and lots of conditioning/sprints

 

[ParkerB]

yeah workout fs but also you should do plyos for vert/overall explosive athleticism, there are lots of pdfs online, also mobility workouts and lots of conditioning/sprints

I’ve been thinking about polyps I’ll look thank you

 

[ParkerB]

I'm a BJJ athlete, I don't compete anymore, but when I used to I trained Full Body 2 times a week, that's plenty enough, the majority of your time should be spent in the court, not in the weight room.

I said I don't compete anymore, but I still practice twice a week just for fun. Here's my routine if you're interested:
Monday

1. Warm-Up:
   1. 5 minutes walking
   2. Push-Ups 90/90
   3. ATG Split squat
2. Plyometrics: Explosive Push-Ups 3x6
3. Lower Body:
   1. Squat - 5/3/1
   2. Chin-Up - 3x5-8
   3. Hip Thrust - 3x6-10
   4. Leg Extension - 3x10-15
   5. Hammer Curl - 3x8-12
   6. Dumbbell Lateral Raises - 3x10-20
   7. Leg Raises - 3x10-20

Tuesday

1. Warm-Up:
   1. 5 minutes walking
   2. External Rotations - 3x8-10
   3. Trap-3 Raise - 3x8-10
2. Plyometrics: Box Jump 3x3
3. Upper Body:
   1. Bench Press - 5/3/1
   2. Bent-over Row - 3x8-12
   3. Dumbbell Overhead Press - 3x8-12
   4. Chest Fly - 3x10-15
   5. Tricep Pushdown - 3x8-12
   6. Neck Curls - 3x10-20
   7. Standing Calf Raises - 3x10-20

Wednesday - Rolling

Thursday

1. Warm-Up:
   1. 5 minutes walking
   2. Push-Ups 90/90
   3. ATG Split squat
2. Plyometrics: Rotational medicine ball throws 3x5
3. Lower Body:
   1. Trap Bar Deadlift - 5/3/1
   2. Lat Pulldown - 3x8-12
   3. Leg Press - 3x6-10
   4. Leg Curl - 3x10-15
   5. Ez Bar Curl - 3x8-12
   6. Behind the Back Cable Lateral Raises - 3x10-20
   7. Cable Crunches - 3x10-20

Friday

1. Warm-Up:
   1. 5 minutes walking
   2. External Rotations - 3x8-10
   3. Trap-3 Raise - 3x8-10
2. Plyometrics: Single Leg Hop 3x3
3. Upper Body:
   1. Overhead Press - 5/3/1
   2. Leverage Row - 3x8-12
   3. Dumbbell Bench Press - 3x8-12
   4. Face Pull - 3x10-15
   5. Overhead Tricep Extension - 3x8-12
   6. Reverse Neck Curls - 3x10-20
   7. Tibialis Raises - 3x10-20

Saturday - Rolling

Sunday - Rest

Thank you bro I’ll take inspiration and look and things to add like plyometrics Becuase I need my vertical jump to increase and my explosiveness

 

[ParkerB]

W

we still doing ppl in 2025?

Wdym??

 

[Zeekie]

Thank you bro I’ll take inspiration and look and things to add like plyometrics Becuase I need my vertical jump to increase and my explosiveness

No problem. If you ever want high quality information, there's this guy on YouTube "Will Ratelle", he's a trainer for all sorts of athletes, very quality content. His dunks are crazy too for the amount of muscle he has

 

[ParkerB]

Dude yea I’m a sophomore on varsity and I’m skilled from doing drills but my issue is my athleticism so I’ll totally check him out thank you bro

 

[ParkerB]

No problem. If you ever want high quality information, there's this guy on YouTube "Will Ratelle", he's a trainer for all sorts of athletes, very quality content. His dunks are crazy too for the amount of muscle he has

Oh man yea I just looked at his content, he’s not very tall but he can still dunk it jeez I’ll try to see what he does