Female Basketball Players Need to Get Stronger
The Elements of a Successful Strength Training Program
A "successful" strength training program emphasizes the following 3 things:
1) Regimented and rigorous strength training exercises.
2) Protein rich diet that supports growth.
3) Appropriate rest and recovery periods.
Below is an informational PDF handout that can be used universally with any competitive athlete to help make decisions about proper nutrition, hydration, rest, and supplement intake . Student-athletes today are not getting enough rest (8-10 hours/night needed) and are not eating enough protein, fruits and vegetables. In the place of good nutritious, protein dense foods, student-athletes are eating way too much processed foods that contain excessive sugar, sugar substitutes, and processed wheat flour. These processed foods are strongly correlated to poor health conditions including inflammation, asthma, weight gain, as well as diabetic and pre-diabetic states....just to name a few. Together WE MUST CHANGE THIS
If any one of these 3 things are missing, or less than stellar, the result will be moderated accordingly
1) Regimented and rigorous strength training exercises.
2) Protein rich diet that supports growth.
3) Appropriate rest and recovery periods.
Below is an informational PDF handout that can be used universally with any competitive athlete to help make decisions about proper nutrition, hydration, rest, and supplement intake . Student-athletes today are not getting enough rest (8-10 hours/night needed) and are not eating enough protein, fruits and vegetables. In the place of good nutritious, protein dense foods, student-athletes are eating way too much processed foods that contain excessive sugar, sugar substitutes, and processed wheat flour. These processed foods are strongly correlated to poor health conditions including inflammation, asthma, weight gain, as well as diabetic and pre-diabetic states....just to name a few. Together WE MUST CHANGE THIS
If any one of these 3 things are missing, or less than stellar, the result will be moderated accordingly
advice_for_successful_training_12.30.14.pdf | |
File Size: | 86 kb |
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Pre-Season Strength Training Program: April through October
Day 1 - Upper & Lower Body - Static
ergbb_workout_pre-season_2016-17_day1.pdf | |
File Size: | 193 kb |
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Day 2 - Plyometric Workout
ergbb_plyometric_workout_day2.pdf | |
File Size: | 156 kb |
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Day 3 - Whole Body - Dynamic w/Biceps & Triceps
ergbb_workout_pre-season_2016-17_day3.pdf | |
File Size: | 192 kb |
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In-Season Strength Training Program: November through March
Day 1 - Upper Body & Static Core: Develops Maximal Strength/Slow Twitch
d1_ergbb_workout_in-season_2014-15.pdf | |
File Size: | 38 kb |
File Type: |
Day 2 - Lower Body & Static Core: Develops Maximal Strength/Slow Twitch
d2_ergbb_workout_in-season_2014-15.pdf | |
File Size: | 37 kb |
File Type: |
Day 3 - Whole Body & Dynamic Core: Develops Explosive Strength (Power)/Fast Twitch
d3_ergbb_workout_in-season_2014-15.pdf | |
File Size: | 36 kb |
File Type: |
Train With Intensity: How much effort should I put forth during the workout?
How Hard is Hard? Exercise Effort Grading: As a general rule "hard", as in how hard is my workout effort, is defined by perceived effort while exercising. The following three perceived effort levels are surprisingly accurate and are great tools to gauge your workout effort to get the most benefit from your workouts:
- EASY – If you can maintain an easy conversation with someone when exercising then the intensity of the workout is considered easy. You should NOT lift with an "easy" level of intensity for any part of the "in-season" program.
- MODERATE – When working out if you can speak in words, but not sentences, and don't really want to talk then that's the classic sign of a moderate workout. Day 1 and Day 2 of the "in-season" program should be performed with a "moderate" level of training intensity.
- HARD – The key sign of a hard workout is that it's extremely difficult or even impossible to talk during the workout. Day 3 of the "in-season" routine should be performed with a "hard" level of training intensity.
Tissue Development & Recovery
There are 3 types of tissue that are developed through a strength training program. These three types of tissue all recover from training at a different rate. Athletes in their teens and 20's recover much more quickly for all 3 dimensions than those in their 30s, 40s, and 50s+. Dimension 1 recovers more quickly than Dimension 2, and likewise Dimension 2 recovers more quickly than 3. The 3 dimensions are:
Dimension 1) Soft Tissue (Muscle)
Dimension 2) Connective/Supportive Tissue (Tendons, Ligaments, Cartilage)
Dimension 3) Nerve Tissue (CNS)
Note 1: Bones are also strengthened (become more dense) through weight training activities, but require limited recovery time.
Note 2: Because female athletes in basketball and soccer suffer "connective tissue" injuries at the alarming rate of 8:1 as compared to male athletes this is one of the prime reasons why female athletes should get serious about weight training.
Dimension 1) Soft Tissue (Muscle)
Dimension 2) Connective/Supportive Tissue (Tendons, Ligaments, Cartilage)
Dimension 3) Nerve Tissue (CNS)
Note 1: Bones are also strengthened (become more dense) through weight training activities, but require limited recovery time.
Note 2: Because female athletes in basketball and soccer suffer "connective tissue" injuries at the alarming rate of 8:1 as compared to male athletes this is one of the prime reasons why female athletes should get serious about weight training.
How do I know how much protein to consume daily?
The most serious and competitive olympic lifters, powerlifters, college athletes and and professional athletes in any sport are consuming 1.50 to 2.00 grams of protein per kilogram of body weight. At a minimum to support growth and recovery through strength training, our high school female athletes need to be consuming 1.25-1.50 grams of protein per kilogram of body weight daily. The only way our girls are going to get that much protein will be by adding protein powder supplements to their diet. Parents need to understand and support this if they want the maximal benefit of training.
The studies show that protein consumption within 20-60 minutes after workout promotes the maximum muscle growth and recovery. It is recommended that our girls drink one protein shake in the morning at breakfast and one in the evenings after a lifting session, practice, or game. Protein powder supplements contain 20-40 grams of protein per serving and using milk instead of water to mix the shakes can push the range up to 30-50 grams per shake. Therefore 2 shakes daily results in 60-100 grams of protein leaving the remaining balance required to daily food intake. It is advisable to shoot for the high end (1.50g/kg) of the protein ranges listed below.
Daily Recommended Protein Ranges (1.25-1.50 g/kg) for Common Body Weights:
100 pounds = 57g to 68g (Safe Max = 91g)
110 pounds = 62g to 75g (Safe Max = 100g)
120 pounds = 68g to 82g (Safe Max = 109g)
130 pounds = 74g to 88g (Safe Max = 118g)
140 pounds = 79g to 95g (Safe Max = 127g)
150 pounds = 85g to 102g (Safe Max = 136g)
160 pounds = 91g to 109g (Safe Max = 145g)
170 pounds = 96g to 116g (Safe Max = 154g)
180 pounds = 102g to 122g (Safe Max = 163g)
190 pounds = 108g to 129g (Safe Max = 172g)
200 pounds = 113g to 136g (Safe Max = 181g)
Note: The "Safe Maximum" listed is 2.00 grams/kilogram of body weight daily and should NOT be exceeded.
The formula for conversion of pounds to kilograms is (pounds/2.2046 = kilograms). You can use the online e-converter to calculate your exact body weight in kilograms by clicking on the button below and inputting your exact weight in pounds.
The studies show that protein consumption within 20-60 minutes after workout promotes the maximum muscle growth and recovery. It is recommended that our girls drink one protein shake in the morning at breakfast and one in the evenings after a lifting session, practice, or game. Protein powder supplements contain 20-40 grams of protein per serving and using milk instead of water to mix the shakes can push the range up to 30-50 grams per shake. Therefore 2 shakes daily results in 60-100 grams of protein leaving the remaining balance required to daily food intake. It is advisable to shoot for the high end (1.50g/kg) of the protein ranges listed below.
Daily Recommended Protein Ranges (1.25-1.50 g/kg) for Common Body Weights:
100 pounds = 57g to 68g (Safe Max = 91g)
110 pounds = 62g to 75g (Safe Max = 100g)
120 pounds = 68g to 82g (Safe Max = 109g)
130 pounds = 74g to 88g (Safe Max = 118g)
140 pounds = 79g to 95g (Safe Max = 127g)
150 pounds = 85g to 102g (Safe Max = 136g)
160 pounds = 91g to 109g (Safe Max = 145g)
170 pounds = 96g to 116g (Safe Max = 154g)
180 pounds = 102g to 122g (Safe Max = 163g)
190 pounds = 108g to 129g (Safe Max = 172g)
200 pounds = 113g to 136g (Safe Max = 181g)
Note: The "Safe Maximum" listed is 2.00 grams/kilogram of body weight daily and should NOT be exceeded.
The formula for conversion of pounds to kilograms is (pounds/2.2046 = kilograms). You can use the online e-converter to calculate your exact body weight in kilograms by clicking on the button below and inputting your exact weight in pounds.
Demonstration Video #1 - Power Clean
Demonstration Video #2 - Deadlift
Demonstration Video #3 - Kettlebell Snatch
Demonstration Video #4 - Squat Jumps
Demonstration Video #5 - Bench Press 101
Demonstration Video #6 - Seated Dips
Contact Information:
Varsity Head Coach, Kevin Ball - kball42@charter.net
Varsity Asst. Coach, Doug Spencer - dwspencer@microlinetc.com
Varsity Asst. Coach, Jennifer Travis - [email protected]
JV Head Coach, Michael Brown - mike@a-ga-ming.com
Varsity Asst. Coach, Doug Spencer - dwspencer@microlinetc.com
Varsity Asst. Coach, Jennifer Travis - [email protected]
JV Head Coach, Michael Brown - mike@a-ga-ming.com