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    Strength Training + Basketball Practice

    I've been doing cardio in the morning and strength training in the evening for just a week, and I'm not sure how to balance that with playing basketball. The practices can be pretty hard (such as the one this morning, conditioning) or relatively easy (going over plays, shooting, ect). I want to continue doing physical activity twice a day, but strength training leaves me too tired for practice (today I was wheezing, dizzy, and my arms were sore. Also, is this normal? It was 5 days after arm focused strength training).

    Basically: What should I do to build strength and have energy for practice? It's 90 minutes long, 5 days a week Mon-Fri

    #2
    I am not an expert so take my advice simply as a personal experience
    If you keep in mind what your main training is you can lighten or modify the others so that everything works well and it will take a bit of experimentation.
    Strength training is challenging and then affects the performance of other workouts, if it is not your main workout reduce the intensity a little and you will have more energy for other workouts.

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      #3
      When I've got a particular sort of training happening in the evening, I do a lighter workout during the day. For example, if I know I'm likely to be doing a lot of running at evening training, I won't run (or probably even go for a walk) during the day. If I know that the evening training will focus on strength, I'll do more cardio during the day. I'm fortunate in that I sort of know what to expect in the two general training days (running, push-ups) and what I'm likely to get on the three Elite days (strength, isometrics, stretching, drills, drills, drills). Helps a load in scheduling my informal training. Do you get to know what sort of basketball training you'll be doing on which day?
      "Is it normal?" Well, that's for you to determine. Is it normal for you? If you have concerns, see your doctor, and/or check your diet. Dizzy and wheezing could be iron-related - among about a million other things! Also, make sure you're getting enough rest.

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        #4
        The above advice is great, I will add to it.

        I can appreciate your dilemma. I played basketball in high school and I was correspondingly drained most of the time, with little energy left over for much more. At the time I somewhat stupidly believed that working on strength training would affect my shot. As I can see with the clarity of experience, this is a pretty weird idea, strength of all kinds helps in a dynamic environment like team sports or martial arts. Seeing as you are saying that you have "cardio sessions" I am assuming that some of that time is spent running up and down the court doing suicides or wind sprints? If it was me, I would simply talk to the coach and say that you are interested in strength training, and that instead of running non-stop, could the team spend some time on pushups/pullups/etc.? It is not necessarily going to work ... my high school coach would have looked me squarely in the eyes and told me not to express my opinion and to get back to running (he was not a good coach or a good person).

        On the other hand you can go a long way with just bodyweight training, and it is not likely to wear you out. While everyone is mulling around at the start of practice, do a few sets of 10 pushups, or the gym presumably has a pullup bar? Do some of those. Alternately, there are some workouts here with dumbbells that don't take a lot of time, and which you could scale to whatever weight level you like based on how much energy you have. Something like Home Upperbody Tone takes me less than 5 minutes.

        How long have you been doing weight training? At the beginning some soreness is to be expected in any new exercise. It is most likely the case that with strength training plus all that cardio that your body is not getting enough time to recuperate. Make sure that you are progressing at a reasonable level, and also make sure that you are doing the right exercises. There are a lot of exercises out there (lots of gym machines for instance) that while they build muscle, don't build a lot of useful muscle. This in turn can lead to strain on joints, tendons and ligaments.

        Comment


          #5
          Originally posted by CaptainCanuck View Post
          The above advice is great, I will add to it.

          I can appreciate your dilemma. I played basketball in high school and I was correspondingly drained most of the time, with little energy left over for much more. At the time I somewhat stupidly believed that working on strength training would affect my shot. As I can see with the clarity of experience, this is a pretty weird idea, strength of all kinds helps in a dynamic environment like team sports or martial arts. Seeing as you are saying that you have "cardio sessions" I am assuming that some of that time is spent running up and down the court doing suicides or wind sprints? If it was me, I would simply talk to the coach and say that you are interested in strength training, and that instead of running non-stop, could the team spend some time on pushups/pullups/etc.? It is not necessarily going to work ... my high school coach would have looked me squarely in the eyes and told me not to express my opinion and to get back to running (he was not a good coach or a good person).

          On the other hand you can go a long way with just bodyweight training, and it is not likely to wear you out. While everyone is mulling around at the start of practice, do a few sets of 10 pushups, or the gym presumably has a pullup bar? Do some of those. Alternately, there are some workouts here with dumbbells that don't take a lot of time, and which you could scale to whatever weight level you like based on how much energy you have. Something like Home Upperbody Tone takes me less than 5 minutes.

          How long have you been doing weight training? At the beginning some soreness is to be expected in any new exercise. It is most likely the case that with strength training plus all that cardio that your body is not getting enough time to recuperate. Make sure that you are progressing at a reasonable level, and also make sure that you are doing the right exercises. There are a lot of exercises out there (lots of gym machines for instance) that while they build muscle, don't build a lot of useful muscle. This in turn can lead to strain on joints, tendons and ligaments.
          I haven't been on a weight training routine for long at all, a little over 2 weeks now. I've heard that changing routines can affect progress, so I'm trying to keep it as close to normal as I can. We do sprints around three times each practice, 2-5 times up and down the court. You're suggesting I should do a lighter upper (occasionally lower) body session enough hours before a practice to mostly/ fully recover, right? I'll do that. Thanks

          Comment


            #6
            Originally posted by TopNotch View Post
            When I've got a particular sort of training happening in the evening, I do a lighter workout during the day. For example, if I know I'm likely to be doing a lot of running at evening training, I won't run (or probably even go for a walk) during the day. If I know that the evening training will focus on strength, I'll do more cardio during the day. I'm fortunate in that I sort of know what to expect in the two general training days (running, push-ups) and what I'm likely to get on the three Elite days (strength, isometrics, stretching, drills, drills, drills). Helps a load in scheduling my informal training. Do you get to know what sort of basketball training you'll be doing on which day?
            "Is it normal?" Well, that's for you to determine. Is it normal for you? If you have concerns, see your doctor, and/or check your diet. Dizzy and wheezing could be iron-related - among about a million other things! Also, make sure you're getting enough rest.
            I don't know what training we'll do on any day/ if we're on a schedule at all, I guess asking will solve that, if I can remember to haha. And yeah, I have been struggling with getting my sleep on track for a little while, since winter break, actually. As for the iron thing, that definitely could be it. When I eat a lot these things don't happen, and most things that impact my days are signs of low iron (dizziness when standing, cold hands, lightheartedness, ect...). I'll be sure to get that situated. Good advice!

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