13 Year Old Wanting to work out to improve in Basketball.

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BigRed20

0
Hey, I am sure all of you have seen tons of the *14 years old and trying to lose weight/get fit* lol so sorry If I repeat another persons thread. Well anyway I am 13 years old in the 5'7" range (Maybe taller maybe a tad shorter) weigh 120-130 and I love the Game of basketball so if anyone has any tips/routines to improve the muscles that will help me be better in basketball (I realize I will have to do basketball related stuff to be better in basketball but this is just a general work out for my muscles) I would prefer workouts that don't involve weights/equipment as I don't have much. I have some weights and one of those bench press things (I think their called?) and a treadmill. I drink lot's of milk and some water and I don't eat that much healthy stuff. I eat top raman noodles,pizza,doritoes for my school lunch,Nutella with bread for breakfast,mac and cheese, lots of chicken. So yeah I really want to improve my leg muscle and get rid of fat in my legs My arms and my stomach area don't really have fat a little in my stomach area. My legs have some fat. So yeah please comment
-BigRed
 
I'm no expert on basketball, but if I were to guess based on observation of the game, I'd say that ideal exercises to be doing are:

- Power Clean + Jerk (if you've got a good barbell and weight set to go with your bench, then you should be able to use that equipment for these)
- Box jumps
- Squats
- Lunges
- Some form of row (not directly to help the game, just to keep your back and shoulders healthy and prevent imbalances from the above exercises)
 
Yep 1-arm row would be fine.

For the power exercises (p. clean, jerk and box jumps), you'd be doing very low reps (1-5), for a high number of sets (at least 3, usually 5-10).

For the strength exercises (squats, lunges, rows), do less sets (2-4) but higher reps (6-15).

And I'd train all those movements 2-3 times per week.
 
Ok thanks for all your help! Would doing all those 5 times a week be ok or no? And should I do it every other day? Sorry for all the questions you really helped me lol
 
You'd likely get more out them if you have a day of rest between each training session. So I wouldn't do them 5 times a week. Every other day would be a better bet.
 
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