okay here goes
i made a thread on here quite awhile ago about running for basketball and now i think i have come up with a program, i think
i'll do sprint work 10x10m 2days a week, when i feel that has increased ill move it up to, 10x20m, or maybe like 8x20m
i'll do agility drills before my sprint work on both of those days
i will also have one conditioning day that looks like this
Here is one interval (set):
Run up and back on a basketball court, changing intensity each direction.
So, the first up and back would be up at 50%, back at 60%. rest 10 seconds.
The second would be up at 70%, back at 80%. rest 10 seconds.
The third would be up at 90%, back at 100%. rest 30 seconds.
Start next interval.
I did about 6 intervals per session, 3 times a week for 2 weeks. After two weeks I didn't need to be subbed out of a game anymore. I played the entire game (playing my ass off too, not playing like Chris Weber). I continued doing them afterwards. They are the best training you can do to get in basketball shape. We aren't running a marathon, so train like you play basketball. It's specific. In basketball, you run at different intensities up a back a few times, and stop. Also, training like this gets your metabolism way up, burning fat.
I'd rest 1-2 minutes between every 2 intervals. You can add sets too if you want. It's all up to you. I just experimented and found a volume I liked.
what do you guys think?