Post by thedougaller on Feb 2, 2014 18:01:51 GMT -7
First and Foremost
frameworkbasketball.com - My personal website, beta launching May 1st.
Notable Links:
frameworkbasketball.com/wp-content/uploads/2014/04/FOUNDATIONSERIESPT1.pdf - Basketball-Specific Strength Training Program
Now that that's out of the way,
Weightlifting Routines
Beginner
1.Starting Strength - designed to bring your main lifts (squats, bench, deadlifts) up to an acceptable level. The point of the program is to add size and strength quickly. With some minor modifications this is one of my favorite choices for beginners (provided you have access to somebody for form-checking, specifically on deadlifts & squats)
startingstrength.wikia.com/wiki/Starting_Strength_Wiki
2. Bill Starr 5x5 - very similar to Starting Strength, with minor modifications.
startingstrength.wikia.com/wiki/Bill_Starr_5x5
Intermediate
1. The Texas Method - designed to be done after you've plateaued on Starting Strength. The article attached to the workout is worth reading as well.
www.t-nation.com/free_online_article/most_recent/the_texas_method
2. 5/3/1 - Although technically a rep scheme, this is a popular program. Personally, I find the rep scheme can be useful for beginners who are training a lot outside the weightroom (skill work, games, etc.) because of the lowered volume during certain weeks.
Jim Wendler's - forum.bodybuilding.com/showthread.php?t=112382761
3. WS4SB3 - One of my favorites, Joe Defranco flat out knows his stuff. I highly recommend this routine.
www.defrancostraining.com/articles/38-articles/65-westside-for-skinny-bastards-part3.html
Advanced
I'm not going to make any recommendations here because by the time you reach this point (5+ years), your program will have to become highly individualized for continued progress.
Nutrition
This is one topic that never fails to annoy me. For some reason everyone assumes they know about nutrition without actually having studied it. Just because you eat food and have read a couple People's magazine articles, doesn't mean you know what you're talking about. Anyways, here are some basic nutrition overviews:
Basic Nutrition -
www.bodyrecomposition.com/nutrition/a-primer-on-nutrition-part-1.html
www.bodyrecomposition.com/nutrition/a-primer-on-nutrition-part-2.html
Muscle Gain-
www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html
Fat Loss-
www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-1.html
www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-2.html
Supplements-
www.bodyrecomposition.com/muscle-gain/supplements-part-1.html
www.bodyrecomposition.com/muscle-gain/supplements-part-2.html
The above site has many, many more articles that I could suggest. It is honestly packed with information, and spans both diet & training.
Alan Aragon - Another well-respected guy in the industry, provides some good practical knowledge for athletes. Spans both diet & training.
www.alanaragon.com/articles
Of note:
www.jissn.com/content/10/1/5
www.alanaragon.com/fish-oil.html
thefitnessinsider.menshealth.com/2007/05/if_you_were_at_.html
Vertical Jump
Vertical Jump Calculator - A couple different calculators you can play around with to find your vert #'s
www.higher-faster-sports.com/verticaljumpcalculator.html
dunkcalculator.com/
Kelly Baggett - A very very good resource for everything vertical jumping. He authored the Vertical Jump Bible and the Vertical Jump Bible 2.0
I recommend you read everything you can from him if this topic interests you.
www.higher-faster-sports.com/articles.html
Of note:
www.higher-faster-sports.com/verticaljumpfaq.html
www.higher-faster-sports.com/vjmistakes.html
www.higher-faster-sports.com/jointbyjointvert.html
www.higher-faster-sports.com/HowMuchCanVertBeImproved.html
VerticalJumping.com - This site has some good product reviews, as well as an extensive article section.
www.verticaljumping.com
Misc.
This section is for stuff I'm not sure where to put, or maybe spans over several topics.
SportsScientists - I actually just stumbled upon this website recently, these guys look at some crazy in-depth stuff. This one is for the nerds like me out there.
www.sportsscientists.com/
Keep in mind I'm trying to provide FREE resources. I'm only going to mention a product if I feel it's important. I will continue to update this thread with more topics, hope this is a good start. Also, feel free to request a topic and if I feel comfortable providing knowledge/resources I will. Also keep in mind you can always PM me if you have questions/comments/etc.
frameworkbasketball.com - My personal website, beta launching May 1st.
Notable Links:
frameworkbasketball.com/wp-content/uploads/2014/04/FOUNDATIONSERIESPT1.pdf - Basketball-Specific Strength Training Program
Now that that's out of the way,
Weightlifting Routines
Beginner
1.Starting Strength - designed to bring your main lifts (squats, bench, deadlifts) up to an acceptable level. The point of the program is to add size and strength quickly. With some minor modifications this is one of my favorite choices for beginners (provided you have access to somebody for form-checking, specifically on deadlifts & squats)
startingstrength.wikia.com/wiki/Starting_Strength_Wiki
2. Bill Starr 5x5 - very similar to Starting Strength, with minor modifications.
startingstrength.wikia.com/wiki/Bill_Starr_5x5
Intermediate
1. The Texas Method - designed to be done after you've plateaued on Starting Strength. The article attached to the workout is worth reading as well.
www.t-nation.com/free_online_article/most_recent/the_texas_method
2. 5/3/1 - Although technically a rep scheme, this is a popular program. Personally, I find the rep scheme can be useful for beginners who are training a lot outside the weightroom (skill work, games, etc.) because of the lowered volume during certain weeks.
Jim Wendler's - forum.bodybuilding.com/showthread.php?t=112382761
3. WS4SB3 - One of my favorites, Joe Defranco flat out knows his stuff. I highly recommend this routine.
www.defrancostraining.com/articles/38-articles/65-westside-for-skinny-bastards-part3.html
Advanced
I'm not going to make any recommendations here because by the time you reach this point (5+ years), your program will have to become highly individualized for continued progress.
Nutrition
This is one topic that never fails to annoy me. For some reason everyone assumes they know about nutrition without actually having studied it. Just because you eat food and have read a couple People's magazine articles, doesn't mean you know what you're talking about. Anyways, here are some basic nutrition overviews:
Basic Nutrition -
www.bodyrecomposition.com/nutrition/a-primer-on-nutrition-part-1.html
www.bodyrecomposition.com/nutrition/a-primer-on-nutrition-part-2.html
Muscle Gain-
www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html
Fat Loss-
www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-1.html
www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-2.html
Supplements-
www.bodyrecomposition.com/muscle-gain/supplements-part-1.html
www.bodyrecomposition.com/muscle-gain/supplements-part-2.html
The above site has many, many more articles that I could suggest. It is honestly packed with information, and spans both diet & training.
Alan Aragon - Another well-respected guy in the industry, provides some good practical knowledge for athletes. Spans both diet & training.
www.alanaragon.com/articles
Of note:
www.jissn.com/content/10/1/5
www.alanaragon.com/fish-oil.html
thefitnessinsider.menshealth.com/2007/05/if_you_were_at_.html
Vertical Jump
Vertical Jump Calculator - A couple different calculators you can play around with to find your vert #'s
www.higher-faster-sports.com/verticaljumpcalculator.html
dunkcalculator.com/
Kelly Baggett - A very very good resource for everything vertical jumping. He authored the Vertical Jump Bible and the Vertical Jump Bible 2.0
I recommend you read everything you can from him if this topic interests you.
www.higher-faster-sports.com/articles.html
Of note:
www.higher-faster-sports.com/verticaljumpfaq.html
www.higher-faster-sports.com/vjmistakes.html
www.higher-faster-sports.com/jointbyjointvert.html
www.higher-faster-sports.com/HowMuchCanVertBeImproved.html
VerticalJumping.com - This site has some good product reviews, as well as an extensive article section.
www.verticaljumping.com
Misc.
This section is for stuff I'm not sure where to put, or maybe spans over several topics.
SportsScientists - I actually just stumbled upon this website recently, these guys look at some crazy in-depth stuff. This one is for the nerds like me out there.
www.sportsscientists.com/
Keep in mind I'm trying to provide FREE resources. I'm only going to mention a product if I feel it's important. I will continue to update this thread with more topics, hope this is a good start. Also, feel free to request a topic and if I feel comfortable providing knowledge/resources I will. Also keep in mind you can always PM me if you have questions/comments/etc.