In season for me is probably different for you!!

[XENA32]

Here's my deal...I'm a division II colllege athlete and play volleyball and basketball. This past summer I started to lift for real with my bodybuilder ex-boyfriend. With volleyball season coming to an end and basketball just around the corner I am going insane without having time to lift, but when I do I have some trouble. I'm scared to do too much of legs for fear that I will get really sore and not be able to walk the next day, and I am hesitant with doing deadlifts. Arms I can do fine, shoulders not a big deal, and chest not so bad. On the days when I do have time to lift is there anything that you all can give me some advice to do that won't completely wear my body out for the following practice or game? Somethings that will still help me with strength and getting bigger, but maybe focus on reps more than weight? I dunno, I'm just kinda lost.

Any help will be appreciated!

Thanks,
Xena


p.s. I know you are all thinking "she goes to a DII school why aren't her coaches telling her what to do for lifting?" My response to that is we are the smallest DII school in the nation and christian. So our coaches aren't the best people to push us, we have to do the pushing ourselves. They are all hired within the church of christ and won't be hired just for a coaching job.

[IRBS]

Here's my deal...I'm a division II colllege athlete and play volleyball and basketball. This past summer I started to lift for real with my bodybuilder ex-boyfriend. With volleyball season coming to an end and basketball just around the corner I am going insane without having time to lift, but when I do I have some trouble. I'm scared to do too much of legs for fear that I will get really sore and not be able to walk the next day, and I am hesitant with doing deadlifts. Arms I can do fine, shoulders not a big deal, and chest not so bad. On the days when I do have time to lift is there anything that you all can give me some advice to do that won't completely wear my body out for the following practice or game? Somethings that will still help me with strength and getting bigger, but maybe focus on reps more than weight? I dunno, I'm just kinda lost.

Any help will be appreciated!

Thanks,
Xena


p.s. I know you are all thinking "she goes to a DII school why aren't her coaches telling her what to do for lifting?" My response to that is we are the smallest DII school in the nation and christian. So our coaches aren't the best people to push us, we have to do the pushing ourselves. They are all hired within the church of christ and won't be hired just for a coaching job.

Check out EliteFTS.com. They have a huge article section with training templates for Athletes (A lot of Powerlifting stuff too) and on their Q&A section you can ask this question and get answers from D1 Strength and Conditioning coaches.

Good luck, let me know if I can help.

[Big Wides]

i know where your coming from, i went from going from indoor track to outdoor track (trust me its different, more events) at a DIII school. its a tough balance to find time to train/practice and compete. would def. check up on the site IRBS mentioned, also what bodyparts to train and when depends on your game/practice schedule as well. feel free to shoot me a PM, ill see what i can find in my old stuff on what i used to do during competitons

[G Diesel]

There are many personal trainers and former traditional athletes here at The Forvm that can help you with your goals...

As for getting ready for your season ballin and finding training time around your practice, I'd say keeping your workouts brief and productive is critical. I would say a push/pull split might be the way to go with some light, higher rep leg training. Think about explosive movements, exercises that will help you with your vertical, first step and quickness to the ball.

If you can get in their twice a week, it is better than nothing.

On Day A, you could do something like this (3-4 sets each, 10-12 reps per set)...
Bench
Flyes
DB Miltary Press
Side DB Raises
Pushdowns
Abs

Day B, could be as follows (same sheme as above, but maybe up to 15 reps on leg movements)...
Wide Pulldowns
DB Rows
DB Curls
Squats
Leg Curls
Standing Calf Raises

Remember, your recovery is going to be compromised from all of the running, jumping and energy expended at practice plus the travel that comes with being a college athlete. You need to hit it hard in the gym, but keep it simple and brief and then take in the required nutrients necessary to recover. Your in-season weight training needs to be focused on maintenance and optimizing performance. I know there are plenty other brothers here that can provide even more guidance. Hope that helps. Peace, G

[Big Wides]

if it is possible to get into the weight room before a game, what i used to do before a meet was this, all done light to get the blood flowing before the meet and to wake up the fast twitch muscles:

hang cleans - 3x5 light
jump squats - 3x5 light
bench - 3x5 light
box jumps - 3x5

since you play volleyball and are now going into basketball the muscles around the hip flexor and upper quad play an important role in jumping....just do these light to work on firing up the muscle receptors.....

[NickSP]

In addition to what G said, I think moves like power cleans, bottom squats and step-ups would be beneficial for you...

[Testpolska]

I don't know much about volleyball nor basketball. But it seems to me you should do alot of explosive movements, with high rep and high intensity. I'd look into the olympic lifts, Alot of strength goes into those.

[rev8ball]

Here's my deal...I'm a division II colllege athlete and play volleyball and basketball. This past summer I started to lift for real with my bodybuilder ex-boyfriend. With volleyball season coming to an end and basketball just around the corner I am going insane without having time to lift, but when I do I have some trouble. I'm scared to do too much of legs for fear that I will get really sore and not be able to walk the next day, and I am hesitant with doing deadlifts. Arms I can do fine, shoulders not a big deal, and chest not so bad. On the days when I do have time to lift is there anything that you all can give me some advice to do that won't completely wear my body out for the following practice or game? Somethings that will still help me with strength and getting bigger, but maybe focus on reps more than weight? I dunno, I'm just kinda lost.

Any help will be appreciated!

Thanks,
Xena


p.s. I know you are all thinking "she goes to a DII school why aren't her coaches telling her what to do for lifting?" My response to that is we are the smallest DII school in the nation and christian. So our coaches aren't the best people to push us, we have to do the pushing ourselves. They are all hired within the church of christ and won't be hired just for a coaching job.

In-season can sometimes be a real pain in the ass. What I do with most of my athletes who are in that cycle is put them on a 2x week regimen, basically upper/lower, or push/pull. Key is maintenance and injury prevention. Always do a good dynamic warm up (10 minutes minimum). You can do some of multijoint movements, but keep the intensity low, and at the top of your training order. These high skill lifts need a lot of technique, and the last thing you want is to cause an injury from being sloppy as a result of fatigue from practice/game time. Auxiallry work is primary here, and keep your rep scheme around 10-12. Remember, we are NOT going for failure with the lifts. Leave the power/stregth/hypertrophy training to off- and pre- season.

With both basketball and volleyball, you're primarily using your glycolosis fuel system. I don't know what you're coaches have you doing, but you should also do some anaerobic conditioning training for that as well.

Good luck......

[XENA32]

There are many personal trainers and former traditional athletes here at The Forvm that can help you with your goals...

As for getting ready for your season ballin and finding training time around your practice, I'd say keeping your workouts brief and productive is critical. I would say a push/pull split might be the way to go with some light, higher rep leg training. Think about explosive movements, exercises that will help you with your vertical, first step and quickness to the ball.

If you can get in their twice a week, it is better than nothing.

On Day A, you could do something like this (3-4 sets each, 10-12 reps per set)...
Bench
Flyes
DB Miltary Press
Side DB Raises
Pushdowns
Abs

Day B, could be as follows (same sheme as above, but maybe up to 15 reps on leg movements)...
Wide Pulldowns
DB Rows
DB Curls
Squats
Leg Curls
Standing Calf Raises

Remember, your recovery is going to be compromised from all of the running, jumping and energy expended at practice plus the travel that comes with being a college athlete. You need to hit it hard in the gym, but keep it simple and brief and then take in the required nutrients necessary to recover. Your in-season weight training needs to be focused on maintenance and optimizing performance. I know there are plenty other brothers here that can provide even more guidance. Hope that helps. Peace, G


Wow, I was trying to get into the gym a lot more often than 2 times a week. After trying this workout for awhile, how often is recommended to switch up what you are doing in the gym. Cause can't your muscles get used to what you are doing and not really grow? Just heard that one... Also when you mention "required nutrients" is it okay for me to take protein after practice? My body feels the same wear it does after lifting... And should I be taking it everyday if i'm only lifting 2 times a week?! And when I am lifting how heavy do I need to be going cause if i'm not struggling with the last few reps I feel like it's pointless for me to be in there. Just some more thought! Thanks

[Torque757]

Your right, your body is torn down after practice just like after lifting. Protein is a good idea, along with some simple carbs... In your situation I would suggest mixing protien with gatoraide(pretty cheap if you buy the powder) for post practice and workout. This gives you carbs, protein, and electolyets. That should help alot in recovery.

The weight should be heavy enough to make you struggle, regardless of how many reps you are shooting for(Obviously, the less reps, the higher the weight.)

[ironshaolin]

I feel ya Xena, I teach martial arts professionally, and in order to do it right I gotta make sure I keep up on my own training. Martial arts can be one of the most rigourous (SP) activities out there, and I've felt that pain of doing a heavy volume day on chest or arms and then trying to throw lots of punches and do pushups. For me what is now working I'm following a DC workout. ITs only 3 days a week, but its much lower volume. I've found the lower volume and frequency leaves me with plenty of energy to kick ass in my classes, yet still, EVERY time I hit the gym I'm makin PR's and getting stronger.

[XENA32]

Your right, your body is torn down after practice just like after lifting. Protein is a good idea, along with some simple carbs... In your situation I would suggest mixing protien with gatoraide(pretty cheap if you buy the powder) for post practice and workout. This gives you carbs, protein, and electolyets. That should help alot in recovery.

The weight should be heavy enough to make you struggle, regardless of how many reps you are shooting for(Obviously, the less reps, the higher the weight.)

I'm sure that'll just taste delish!! I'll definitely give it a try though!

[NickSP]

Emphasis on the gatorade POWDER, not the pre-mixed bottles

[Big Wides]

if you cant get your hands on some powder, vanillia whey and orange gatorade is pretty damn good.....

[Torque757]

I'm sure that'll just taste delish!! I'll definitely give it a try though!

Strawberry protein with lime gatoraide is actully pretty good, right now Im using vanilla protein and glacier freeze gateraide, its pretty good too. Mix 4 tablespoons gateraide and 1-2 scoops whey.

[XENA32]

okay, now I got you all!

[REBORN1]

i would also check with your team or school strength and condo coach and have a meeting with him about setting up a routine, most coaches will help you out with something like that

[iluvtoobs]

Incorporate olympic lifts. The snatch and clean and jerk are full body movements that will help you with not only strength but coordination and speed. If you focus on these lifts, you will not be as fatigued as if you were to do several different isolation lifts in a normal body building routine.