Thanks guys!

I did have weight lifting in high school, but that was about 5 years ago. Does that count? B/c I think the intermediate training seems right. But, what would I add for weight training to my workout? B/c it says do one day of weight training to maintain and do the plyometric focused intermed. workout. If I don't do the mile runs and just play full-court a couple times a week, do you think that will negatively affect my performance?

And what days are probably best to do the workout being that I have to have two full days in between but want to be fresh for Saturdays?

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