Critique My WS4SB Workout...

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Pegazus

0
Hello, I was just wondering if someone could take a look at this workout I have made up for myself taken from WS4SB (3) of Defrancos site.

Before though a little info, I am going to be a senior in High School and play basketball and this training is mostly to help me better in that sport. Also I am 6"3 and 160lbs.(pretty skinny I know).
Also something to keep in mind is that I work a manual labor job 40 hours/week for the summer so that gets me pretty tired.(though I dont use it as an excuse to not workout).

Monday: Max Effort Lower Body
Back Squats 5x Max
Reverse Lunges 3x10 per leg
Glute-Ham Raises 3x10
Abdominal Circuit

Tuesday: Repetition Upper Body
Flat Db Bench press 3xMax
Lat Pulldowns 4x8
-->Superset: Facepulls 4x8
DB Side Press 4x8
DB Shrugs 3x10
-->Superset:Hammer Curls 3x10

Now I dont to the grip/forearms because they are already dead tired from my job.

Wednesday: HIIT Cardio for 20 mins.

Thursday: Dynamic Effort Lower Body

Now I don't know if this is the right thing to do but on this day instead of following one of the WS4SB templates I decided to do one of the plyometric workouts in Kelly Baggets Vertical Jump Bible. What do you guys think of this?

Friday: Max Effort Upper Body
Bench press 5xMax
Incline DB Press 2x15
Db Rows 4x8
-->Superset: Rear Delt Flyes 4x8
Barbell Shrugs 3x12
Barbell Curls 3x10(Should I replace these with chin-ups?)

Now what do you guys think?
 
If its for sport try and do a full body explosive workout.
things like deep jumpping dumbbell squats, walking lunges and box jumps.
keep all your reps bellow 5.

Train your abs just like any other muscle. with a big ass weight, build up slowly so you dont hurt yourself, but aim to do no more than 10reps ever.

If your in to basketball then you really dont want to be using any leg weight machines. You need to teach your muscles to work as a team, isolation machines may make you stronger, but if your hams cant work as together with your quads and calfs then there really is no point.

You need to eat a lot to gain strength. and if you have a physical job then you really need to look at your diet.
if you want to get really in to it, you can keep a food diary, buy a heart rate monitor and record your hourly heart rate. you can use this to work out how many cals you are burning.

The reason for doing full body is that you will keep your frequency high and your intensity low is so you wont be aching all the time and it wont effect your job.
 
Elan said:
If its for sport try and do a full body explosive workout.
things like deep jumpping dumbbell squats, walking lunges and box jumps.
keep all your reps bellow 5.

Train your abs just like any other muscle. with a big ass weight, build up slowly so you dont hurt yourself, but aim to do no more than 10reps ever.

If your in to basketball then you really dont want to be using any leg weight machines. You need to teach your muscles to work as a team, isolation machines may make you stronger, but if your hams cant work as together with your quads and calfs then there really is no point.

You need to eat a lot to gain strength. and if you have a physical job then you really need to look at your diet.
if you want to get really in to it, you can keep a food diary, buy a heart rate monitor and record your hourly heart rate. you can use this to work out how many cals you are burning.

The reason for doing full body is that you will keep your frequency high and your intensity low is so you wont be aching all the time and it wont effect your job.
Click to expand...

The guy has just told you he's doing defranco's and wants an eval of his routine. Your post is not assisting him in any way. Full body's are not for everyone.
 
Its a forum, thats my opinion. Plus, if he has a physical job, he doesnt want to rip himslef apart training each group once a week.
He needs to be using his whole body for sport.
 
Elan said:
Its a forum, thats my opinion. Plus, if he has a physical job, he doesnt want to rip himslef apart training each group once a week.
He needs to be using his whole body for sport.
Click to expand...


Iagree max effort every week is not a good idea. You should read some stickies. There are some that may help.
 
Ok, I read some of the stickies but I am left confused and no longer know what to do anymore... I mean doesn't defranco use his program for athletes? So you guys think a 3x FBW would be better for basketball? And also I don't quite understand... you said I shouldn't be doing legs? Right now is the off-season so I don't have practices and games I think that would be the time to strengthing my legs?? Anyone mind deconfusing me? Thanks
 
WS4SBIII could be useful as well for basketball, just incorporate the speed drills and frequency training.

WS4SBIII said:
That said, how do I get my skinny bastards to start training their newfound muscle to contract explosively, yet in a safe and effective manner? The answer is simple: basic jump training!

Incorporating box jumps, vertical jumps, broad jumps and hurdle jumps has had a profound effect on our athletes’ explosiveness and performance. I also like the fact that jumping helps improve athleticism. The box jump is a perfect example of what I’m talking about here. In order to perform a box jump onto a high box, you must develop superior flexibility and mobility, as well as the incredible balance required to stick the landing. I’m a fan of any exercise that helps develop explosive power, mobility and balance simultaneously!
Click to expand...

If you have chosen WS4SBIII then just read through the options and select what you want to build athletic explosiveness and performance.

Hope this helps.
 
Elan said:
Its a forum, thats my opinion. Plus, if he has a physical job, he doesnt want to rip himslef apart training each group once a week.
He needs to be using his whole body for sport.
Click to expand...

This annoys me. It shows you are naive to what the workout he is talking about is. Google defranco. Read his site. You may notice that he trains ATHLETES who play, get this guys, SPORT.
 
Now I know even less what to do.... Should I be doing WS4SB (3) or not? Should I just do 5x5 instead of 5xMAx? What I originally liked about it is that it seemed geared towards athletes and it left room for 1 day for plyometrics. But now I dont know what to do anymore...
 
Mate I have been in a similar position to you in the past. Actually, I kind of am now. I'm a bit heavier than you (6'1 or 2 and 175ish).

I play basketball, but mainly focus on rowing/rugby, but I'd like to dunk by October (pretty close now). I suggest you do a strength building workout, Bill Starr's 5x5 or stronglifts 5x5. I'm looking at them now. Do those for 8-12 weeks or so, build some strength and then start Defranco's. If your legs get stronger and you stretch then you will jump higher.
 
Ok took a look at those programs, I will do one of those before starting Defranco's program as you said. You mentioned stretching would help me jump higher... What kind of stretching should I be doing?
 
I don't mean to hijack this thread, but i'm considering this program. Problem is, i'm not skinny or weak at all. Is this still mkay for lil ole me?

Sorry for stealing the show Pegazus. The lights on you now....
 
Is there a WS4SBIII spreadsheet with suggested exercises e.g. for a football player? I have the pdf but I would be interested in seeing a spreadsheet with progression etc (like the 5x5 spreadsheet).
 
YEah I was also wondering that too...
So what do you guys think of this...
Ill do as suggested, Bill Starr's 5x5 for 12 weeks and then I'll do this WS4B program? Is this a good idea?
 
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