now till september...how fit can i get??

PeakOutput

ok long story short.....im 21 and starting college in september....im 6'2 and 13.5 stone....from 13-17/8 i was probably 5 times a week and would have two matches a week and was super fit 18-21 almost 0 excersise and its all gone to pot

I would love to be able to compete for a place on the mens basketball team in september and really really badly need to get into shape as this particular college has a division 1 if not national league team so the copmpetition is hot

iv started running the last two months (tried the gym just found it boring) and do about 2.5 miles in 15-17mins comfortably which is nothing impressive but compared to what it was when i started its a miracle and i v gone from hating running to actually liking the challenge. I do this 3 times a week (on my days off) and do shorter 1 / 1.5 mile runs the other nights after work. weights wise i do very little 2 sets of ten @ 8kg "curls" with dumbells and 20 reps benching 28kgs and then i do 5 curls of the bar really unstructured to be honest just made it up in my head.


problem one is i have realised that my diet is shocking i dont do vegetables at all ( i mean at all) so as of next week i will be starting a 4 week weight loss balanced diet i found in a mag to see if i can choke down the healthy food and get used to it

problem two; after each run i have a reasonably bad pain up my left calf it gets very stiff for maybe 4/5 mins then i can feel a "twang" for maybe 20 mins......wake up the next day and its fine ntil after my next run

do you think this could be because i am using my old basketball runners and not running shoes? i have never had any injuries or anything like that so its a new thing for me

i am 90% sure i am losing fat even tho i am not losing any weight and i do 60 sit ups a day and my stomach is definetely getting flatter so thats good but i know im not maximising my potential and feel like i could be doing alot better

without sounding really vain i would be aiming for what i would call a swimmers body defined lean but not bulky and i already hear echoes of go swimming then but i wont have regular acces to a pool till im in college

sorry if this is a bit long and rambling but im half using it to set out whats wrong at the moment for myself to get things straight so if you have any advice on structuring my workout and getting rid of this pain in my leg id appreciate it alot

nialo

What team are you trying out for? Best way to get fit for basketball would be skipping and actually playing basketball. Find a court somewhere close to you and put in an hour of hard running and drills with a ball. Keep the running up but do it for longer distances so you build up your endurance. Try run on soft ground as well. Will reduce impact problems. Introduce skipping into your routine as well. warm up before your run with a 5 - 10 minute continues skipping. then stretch fully and go run.

Hanley

The long distance cardio'll do **** all for you my man. Suicides for the win....

nialo

Hanley wrote:

The long distance cardio'll do **** all for you my man. Suicides for the win....

You dont know to much about basketball fitness then.. suicides have there place but endurance is extremely important.. and general fitness.. distance running give you this..

daveirl

This post has been deleted.

PeakOutput

its the university of limerick senior team and they have a freshers team which i may or may not be eligible for

suicides is a good idea theres alot of football pitches were i run so maybe ill do some football pitch suicides as its handy and skipping is a good idea too ill buy a rope when i get paid

im a bit worried about my agility being gone as well are there any movements i can include in my run to vary things up to keep the reflex / agilenes of the muscles instead of just being able to run far and straight and not being able to turn / react fast??

also im planning on buying a medicine ball next week as i used to use one alot when i was younger anyone got an idea of what weight i should go for that will be challenging for quite some time??

agentgreen

How do you use a medicine ball? Like what excercises?

Smellyirishman

PeakOutput wrote:

are there any movements i can include in my run to vary things up to keep the reflex / agilenes of the muscles instead of just being able to run far and straight and not being able to turn / react fast??

Google plyometrics.

Kinetic^

nialo wrote:

You dont know to much about basketball fitness then.. suicides have there place but endurance is extremely important.. and general fitness.. distance running give you this..

Nialo, get the boat back to sligo will ya, mad thing Thank god you're not my coach!! If that's what you're doing over in Templeogue this summer I look forward to our next game

Suicides ftw!!! Do a suicide, take 60 seconds break, do another........repeat......it'll teach your body to recover fast which is what you need in basketball.

Do that or cross court sprints, should be able to get at least 16 in a minute.........60 sec break, repeat. I was getting 18 at peak fitness......ages ago now tbh

If you're looking for agility as well...........get some cones/chairs/jumpers on the ground......place 1 where you stand and place the rest as if they were the points of a 6 point star. Start in the middle, sprint out and around one, back pedal to centre.......do 1 circuit, take 60 sec break....repeat.

For lateral agility you should try something like what I just mentioned except using your defensive stance (ya should now what I'm talking about).

PeakOutput

i understand everything accept the cross country sprints..........16 of what?

Kinetic^

Cross court sprints as in sideline to sideline.

PeakOutput

Kenny 5 wrote:

Cross court sprints as in sideline to sideline.

ye my bad i completely misread what you said

Kinetic^

No bother man, glad to help.

Sangre

what are suicides? google is no help

Kinetic^

Shuttle runs but on a basketball court.

Start on baseline, sprint to free throw line and back.
Then sprint to halfway line and back.
Then sprint to the far free throw line and back.
Then sprint to the opposite baseline and back.

Timed you should be getting under 30 seconds.