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Old 06-27-2014, 09:57 AM   #1
JumpmanRugs
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Default Training without the Big 3 for Basketball

Okay, so I'm at a new gym and am looking to get the most benefits athletically, without the use of the 'big 3' lifts.

Of course I'm trying to stay strong, but without the big lifts it's difficult.

I will list out the equipment available;

- Leg Press (Up to 190kg, can do single leg so that is good)
- Leg Extension
- Hamstring Curls
- Chest Press
- Shoulder Press
- Cables
- Dumbbells up to 30kg
- Loaded Barbells up to 55kg
- Lat Pulldown
- Bicep Curl Machine
- Tricep Extension Machine
- Dip Station
- Pull Up Station
- Kettlebells up to 16kg
- Slamballs up to 8kg (These are awesome for basketball training)

What do you guys recommend? My biggest concern is gaining the benefits of leg and athletic development from squats, and of course benefits from deadlifts. Changing gym isn't an option, before somebody suggests that.

- So far I've been doing leg press with a big focus on Time under tension, as well as single leg pressing.
- I have been doing Goblet Squats also (Which I feel is helping open up my hips, as they are MAD TIGHT)
- DB work, as I lost a lot of strength with my weight loss and 2 months off of training, but it'll get there again.
- I know a lot of Unilateral work will have the done for everything, and I have been with things.

Basically I want to stay strong, but improve athleticism also.
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Old 06-27-2014, 12:27 PM   #2
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So youre at a gym with all machines?

Youve got the right idea, work the muscles. I actually miss a leg press.
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Old 06-27-2014, 12:56 PM   #3
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Originally Posted by EliteDreams View Post
So youre at a gym with all machines?

Youve got the right idea, work the muscles. I actually miss a leg press.
Pretty much really. Just DB's, Pre loaded bars that aren't anything major and cables.

I wasn't sure if focusing on Time under tension would not affect my athleticism? Obviously having muscle will help it, but wasn't sure if it would have an adverse effect on increasing my speed and vert etc.
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Old 06-27-2014, 12:58 PM   #4
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No it wouldnt be anything special for athletic movements. It is good when youre having trouble adding weight to an excercise, find a way to make it harder.
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Old 06-27-2014, 03:41 PM   #5
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Quote:
Originally Posted by JumpmanRugs View Post
- Loaded Barbells up to 55kg

Basically I want to stay strong, but improve athleticism also.
I don't know how much this will help with staying strong and athletic, but a 55 kg barbell is plenty for doing high rep barbell complexes over multiple sets, especially if you have never done them before.

So, for instance, if you do a Bear complex, a single rep would have
-- Clean leading to a
-- Front squat transitioning to
-- OHP and then lower the bar behind your neck for
-- BTN press or BTN push press, which leads to
-- Back squat

10 reps of that complex will be superb cardio in itself. I bet in order to get high emough reps over multiple sets you will have to be explosive instead of trying slow controlled movement.

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