Starter Pack for Basketball Player

[Thawk95]

Hello. I am intrigued by the benefits of gst. I've never really looked to gymnastics before finding this forum, but the benefits like muscle imbalance corrections etc. seem like they would be really useful for an athlete. I am currently doing a jump training program though. The only lifts II really wouldn't be willing to stop doing for f1 work would be trap bar dead lifts and hang cleans. I also do intense basketball skill work about 4 times a week and play pick up throughout the week and a competitive game about once a week. Do you guys think f1/h1 is for me? And if so how do you guys think I could integrate everything for maximum benefit.

Thanks guys,

Tristin

[Thawk95]

Any thoughts guys?

[Douglas Wadle]

I can't speak towards basketball specifically, but i can say for soccer and cross country skiing and running it has been a boon. even if you just do it 2 days per week, I would expect you to see improved balance, ease of motion, and core control. You'd still want to maintain your specific training for basketball, of course. I'm very impressed with the carryover of these workouts to almost all sports.

[Thawk95]

Hmm thanks man! Is there options for a schedule with only a couple of days a week? And does it help you schedule your workouts if your not doing the standard 4 day a week splits?

[Douglas Wadle]

You can schedule a variety of ways.  I would suggest you do the F7 twice weekly. that means you do all  exercises in 1 workout session 2x weekly.  I would do the handstand on another 2 days.  Handstand is more skill work and mobility, and less strength, so it's good to do in the evening or morning when you have a spare 30 minutes. It won't leave you sore and you can do it when you're somewhat tired.  I do it after a long day of work. I can take it easy and stretch and do some handstand stuff while listening to some good music. Only takes about 20 minutes.  The F7 workout will take about 1 1/2 hrs.  It's probably better to split up the exercises, but i think during basketball season you'd want to keep it at just twice a week, or even shift into maintenance mode of 2 split days.  You won't make a lot of progress, but it would keep you from losing too much ground and give you time and energy to spend on your more specific basketball workouts.  During the offseason I'd switch to the split 4 x weekly workouts and you'll make good progress then.  Whichever way you decide, the scheduler has all those options and you can switch around based on your schedule.  Hope you enjoy it.  

[Thawk95]

Sounds great man! I'll definite be getting this when I have sufficient funds.

[Craig Rackemann]

Hi Tristin, 

 

I've played competitive basketball for a number of years so I can offer a little perspective.  The comments above covered nicely the general carry over you'll find from this style of training to any sport so I'll just quickly mention a few others specific to basketball.

 

My shooting range and accuracy improved dramatically after I did some focused handstand work.  The improvements to my shoulder mobility, stability and strength endurance carried over nicely, especially in late game situations.

 

I found that the hip mobility and strength drills helped improve my defensive stance and movement from that stance.  I could get lower due to better hip compression and mobility and my first step was quicker from improved hip flexor strength, and single leg balance and strength.

 

In terms of vertical leap, stretching and mobilisation of hip flexors and lats as well as working on thoracic extension and shoulder flexion gives surprising gains.  Effectively you get longer.  All of this is covered by the various strength and mobility drills scattered throughout the F and H series.

 

I hope you find some of that helpful, obviously depending on your current physical condition and the position you play you might find completely different results but you have absolutely nothing to lose by giving it a go and seeing for yourself.

 

Also, Coach has previously mentioned that some of his program has been used by a US college basketball team with good results; if you're lucky he might drop by and expand on that with more specific details.