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baller396 · #1 (**permalink**) 06-22-2009, 12:14 PM

School is over and so im trying to get a schedule going so I can work on my game. I want to do VJB novice weights and beginner plyos but the book stresses about rest and im worried about overtraining. I was thinking of a schedule like this:

Monday - AM - plyos, basketball PM - novice weights
Tuesday - AM - conditioning + sprint work, basketball
Wednesday - AM - conditiong + sprint work, basketball
Thursday - AM - conditiong + sprint work, basketball
Friday - AM - plyos, basketball PM- novice weights
Saturday - rest
Sunday - rest

I was thinking about cutting conditioning and sprint work on Wednesdays but I don't know how much of a difference this would make. Im also planning on taking a week rest after each phase to test vertical and 1RM after I saw the idea in a different post. Would it be smarter to just do the whole program without these rests? Any help would be appreciated.

jquintero23 · #2 (**permalink**) 06-24-2009, 02:26 PM

Whatever VJB program you are doing it, do i with the weight training as well.
You want to hit it all on one day.
So you would do in order 2x a week with a rest of three days.
-Speed & Agility
-Plyos
-Weights
Then do upper body two times a week , and run 3 miles or hills once a week.
Then have a 500 shot workout three times a week, and a dibbling focused workout two times a week.
Kind of like this

Monday- AM speed, agility, plyos, lower body PM: 500 Shots
Tuesday - AM Chest and Back PM: Dribbling (work on 5 moves)
Wednesday - off
Thursday - AM Speed, agility, plyos, lower Body PM: Shooting
Friday - AM Biceps and Triceps PM : Dribbling
Saturday - AM: Scrimmage
Sunday - AM: OFF

BBallMH · #3 (**permalink**) 06-24-2009, 04:10 PM

ray allen workout??? GOTTA SEE THAT

baller396 · #4 (**permalink**) 06-25-2009, 09:27 AM

Thanks for your help. I think I'll use the upper body parts of ws4sb so I'll do the max effort lifts on tuesdays and the max repetition lifts on thursdays. Wednesday I'll rest, Mondays and Fridays I'll do the plyos with the sprint work and novice weights.

jquintero23 · #5 (**permalink**) 06-26-2009, 07:43 PM

aba hoopin u havent gotten the workout yet? i tried sending it to you.. email me and ill send it to you... if anyone else is intersted in it, email me and maybe we can make a trade

baller396 · #6 (**permalink**) 07-26-2009, 06:23 AM

ok now i've got a new question. i am about to start phase 2 of novice weights and i was wondering if instead of increasing by 10 pounds each week and do the same weight for every set if it would be smarter to start at the weight i used the previous week and then add 5 lbs each set? also if there really is a ray allen shooting workout i'd like to see it too.

Also is there any difference between doing the split squats with dumbbells instead of barbells?