SS with a collegiate Men's Basketball team

[qwooldridge]

Started this routine Monday with our squad. Want to know if I'm totally bastardizing the program by adding a little metcon at the end each day?

Monday

Squats 3x5
Bench Press 3x5
Pull-ups 3xfailure

2 rounds of 1:00 each of Wall Ball,Box Jump, Plank

Wednesday

Squats 3x5
Press 3x5
Deadlift 1x5

4 rounds of 20 second intervals with 10 seconds rest in between of Tuck Jumps,Push Ups, Flat on your back leg raise

Friday

Squats 3x5
Bench Press 3x5
Chin-ups 3x failure

A similar short Crossfitish metcon

Thoughts? Anything specific to our sport that you would add?

4th year of SS with my teams, but 3rd different team, so starting over with these guys.

[Mark Rippetoe]

Looks fine. Compare to Justin's program he uses here: http://strengthmill.net/forum/showthread.php?t=6227

[ddziabenko]

Since basketball includes a lot of jumping, I think it may be a good idea to keep the power cleans from the original program. Also, flat on your back leg raise seems like an unorthodox choice for a Crossfit (especially Tabata style) workout, there are probably more productive exercises available.

Other than that, looks solid.

[BCS]

I would keep power cleans and add some sprinting. I concur that flat on your back leg raises appears to be an odd movement for the program, why did you choose it? Have you thought about adding some rope work to help train balance, coordination, and accuracy? Double-unders are great, especially for sometimes uncoordinated post players.

You're doing a heck of a lot better than the coach at the college where I work though. He's got the team conditioning for a 5k with intermittent weight lifting which includes dumbbell kick backs, biceps curls, and 1/4 squats with light weights.

[Mark Rippetoe]

Yes, the nationwide state of S&C at the college level is embarrassing.

[JLascek]

Planks, leg raises, or anything of the sort (sit-ups, back extensions, knees to elbows) are an awful thing to include in a met-con. My definition of met-con would deem all of these things absolutely useless since they don't demand a large amount of substrates to be converted into energy (more on this soon). And this is not even considering the functional movement patterns, or lack thereof.





P.S. There are some situations in which these movements may be pertinent, but definitely not for basketball players.

[qwooldridge]

I may have misrepresented the flat on your back leg raises, more of a feet 6 inches off the floor hold for 20 seconds. May have caused some confusion with that,sorry. I've added the "ab" stuff in the metcon each day to get our head coach off my back. The Kool-Aid sipping will be a gradual process here at my new school.

I'm holding off on the cleans till all the guys are comfortable with DL. We have a wide variety of experience as far as lifting goes. A couple have never lifted anything heavier than a fork.

Would like to add some rope work into the short metcon, still in process of finding ropes for two 6'10 guys, no easy task.

Adding the metcon at the end is a new thing for me and I have limited experience with CF, (6 weeks two summers ago as a break from SS style lifting) so I'm probably a little off track.

Here's what I have added at the end of the last 3 workout days:

Friday, 4 rounds for time of 5 Burpees/ 3, 36' inch box jumps/5 DB thrusters

Monday, FGB with sub of DB swings for SDHP and Planks for rows(I know that sucks)

Wednesday, (Filthy 50 ripoff) 20 reps of Burpees,Tuck Jumps,Pushups,squats,Vups.

Ab stuff withstanding, am I at least not doing irrepairable harm with the short metcon.