Elitetrack: Sport Training & Conditioning

Ok, I've been lazy about getting on the track/field to run for basketball. Next cycle I want to add this into my training since I'm not in the greatest of shape right now and I think it'd help anyway.
So I lift M (Lower ME), T (Upper), Th (Lower DE), F (Upper).  I got Wednesday, Saturday, and Sunday open then.

Mike previously advised: "I think 400stud's suggestions are good and I'd just make one additional suggestion. I'd recommend a day of acceleration development / speed development also. You could set it up on a 3 workout cycle consisting of 1 day of intensive tempo, 1 day of extensive tempo, and 1 day of speed / acceleration development. This would of course mean each week you would be doing two different type workouts than the week before but you'd be hitting everything. For example:

Week 1 day 1: Intensive tempo
Week 1 day 2: Extensive tempo

Week 2 day 1: Speed or Acceleration development
Week 2 day 2: Intensive tempo

Week 3 day 1: Extensive tempo
Week 3 day 2: Speed or Acceleration development "

1. So I think I'd run on Wednesday and Sat/Sun. Could I do acc/speed on Wed.  and tempo of some sort on Sat/Sun or should it be opposite?

2. I'm not sure how hard my workouts are going to be on the CNS. Monday is definitely the hardest though. That's why I'm not sure if speed should be on W or S.

3. Do I really need either types of tempo if I'm only running 2x a week and not for track? I think extensive tempo would be good to start out with and prepare myself. But after about a month, shouldn't I just do an acceleration+speed+change of direction/lateral drills day & an interval training day?

Basically I'm asking of how much use is tempo for me? If it's of good use, then I could follow what Mike recommended above and just make sure I do speed on the right day (wed or sat/sun). If it's better just for prep, then I could do the suggestion for 3 weeks and then do speed one day and intervals the other.

Originally posted by delldell
1. So I think I'd run on Wednesday and Sat/Sun. Could I do acc/speed on Wed.  and tempo of some sort on Sat/Sun or should it be opposite?

I'd recomend doing speed or acceleration development on the Wednesday.

Basically I'm asking of how much use is tempo for me? If it's of good use, then I could follow what Mike recommended above and just make sure I do speed on the right day (wed or sat/sun). If it's better just for prep, then I could do the suggestion for 3 weeks and then do speed one day and intervals the other.

I think you'd be better doing as you suggested…..using tempo early to develop fitness and switch to more specific fitness exercises.

Also, you could consider doing running and lifting on the same days. In this way you could be more time efficient (only have to warmup once) and the two training stimuli could actually complement each other if they were matched correctly. This recomendation however is made under the assumption that you are not also playing ball every day of the week.

Thanks. I think I'm going to just alternate intensive and extensive tempo for 3 weeks and then have speed/acc/drills on Wednesday and Interval/Energy system stuff on Sat/Sun.

Does anyone have some ideas for energy system/interval training for basketball?

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Are you looking for exact workouts? Otherwise, it would seem to me that what was discussed above (lots of extensive and intensive tempo, with some acc. dev) would be the way to go.