FULL BODY LIFTING ROUTINE: D1 BASKETBALL PLAYER
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- čas přidán 30. 10. 2021
- If you have any questions, comments or concerns about the lifting routine, please let know. Thank you all for your support! Much love!
0:39 - Upper Body
2:53 - Lower Body
4:26 - Core
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Bro said EVERYTHING in 8 min! Thanks helped a lot
Of course! More content on the way!
@@dakotarivers Bro one question do you use creatine ?
@@MakaveliDior he doesn’t
@@dakotarivers bro can you do a lower plyometrics routine
@@dakotarivers how old were u at 16 bro?
This is for everyone: on your rest days, still do active recovery like stretching, going on a walk, somethin’ very light. Rest doesn’t mean laying in bed all day haha
Exactly
On rest days I usually take a 15 Minute run with low intensity, spinning and some blackroll/ stretching. Also if possible for y’all study some film and try to find what u can improve.
@@OG.600 what foods do you avoid
@@lateef7212 tbh I avoid a lot of meat in rest days because eating a lot of meat slows down your recovery. Plant based diets are known for faster recovery!
@@OG.600 i would say avoid red meat not meat in general, maybe a bit cliche but chicken and salmon are great for example
Upper Body
Three minute - Bicep workout
Set a timer for three minutes
3:00-2:00 Hammer curls
2:00-1:00 Normal curls
1:00-0:00 Dumbbell Hold
No pause in between
Bench press
4 sets x 8 reps
Dumbbell rows
Each hand
3 sets x 8 reps
Shoulder extensions
3 sets x 12 reps
Triceps pull down
2 sets x 1 minute
Inclined Bench Dumbbell press
3 sets x 10 reps
Shoulder press
3 sets x 10 reps
TRX Band workout (back workout)
3 sets x 8 reps
100 push ups
Push ups hold
2 sets x 1 minute
Lower Body
RDL Bardell or Dumbbell
3 sets x 12 reps
Split scuat
3 sets x 10 reps
Each leg
Step up
3 sets x 5 reps
Each leg
Calf rises
3 sets x 12 reps
Slow to explosive scuats
3 sets x 8 reps
Lunges
3 sets x 10 reps
Each leg
Core
Sit ups reach
2 sets x 25 reps
Russian twists with medical ball
2 sets x 25 reps
200 crunches
Plank
2 sets x 1 minute
Flutter kicks
2 sets x 30 seconds
Side Plank
2 sets x 30 seconds
Each side
Thank you so much I was looking for this comment so that I don’t have to write it down myself
Bro this man the goat
tysm man you just saved me more time
U dropped something 👑
Goat activity
Upper body
First workout:
Set a timer for 3 mins
First min hammer curls (dumbbell lookin up)
Second min regular curls (dumbbell lookin up then to the side)
Last min hold the dumbbell in the air
Second workout: bench press 4 sets x 8 reps
Dumbbell rows 3 sets x 8 reps each arm
Shoulder extensions 3 sets x 12 reps
Tricep pulldown 2 sets x 1min
Incline bench press 3 sets x 10 reps
Shoulder press 3 sets x 10 reps
Lat pulldowns 3 sets x 8 reps
5 pushups then hold the pushup position for 1 min 2 sets
Lower body
RDL barbell 3 sets x 12 reps
Split squats 3 sets x 10 reps each leg
Step ups 3 sets 5 reps each leg
Calf raises 3 sets x 12 reps
Slow to explosive squats 3 sets x 8 reps
Luges 3 sets x 10 reps
Core
Sit-up reach 2 sets x 25 reps
Russian twist with medicine ball 2 sets x 25 reps
As many crunches as u can
Plank 2 sets x 1min
Flutter kicks 2 sets x 20 secs
Side planks 2 sets x 30 secs each side
Monday: Upper Body
Tuesday: Lower Body/Core
Wednesday: Rest
Thursday: Upper Body
Friday: Lower Body/Core
Saturday: Rest
Sunday: Rest
Love u for this
you’re so goated for this, the amount of people you can help just from this video alone. Much fucking respect to you dawg.
Thanks dawg
@@dakotarivers is there a way we can practice basketball and workout at the same time using this schedule? If so when do you think it’s best to play or practice
@@camricks4461 Practice on rest days
@@camricks4461 you can still do both on the same day, pjf performance talks about this in his vids
@@adrianpintor7516 yeah i do both on the same day
These videos help you a lot if you don't have a routine, the video is very simple and everything is perfectly understood.thanks bro
Lots of love bro! Thanks for the guidance! You ve outdone most atheletes/coaches in sharing knowledge of higher level hoops~ respect!
😄
Ive been working my butt off, to be as consistent and its been paying off.thank you
I’m trying to get back in basketball shape, so I appreciate this heavy
Tried the workout today and there's a huge difference 🙏🏾
This video is pure dose of motivation and inspiration
This is what I needed. I’ve been training like I want to be a bodybuilder not an basketball athlete💀😂. Thank you for this workout plan bro💙 keep it up!
Same 🤦🏻♂️🤦🏻♂️
Bro same, how is ur progress after 11 months? Do u use this program?
Keep on grinding man, hope to see you in the big league
this is a huge help to me broo thanks gang much love🤞🏽💯
Thanks that helps me alot 🙏continue doing a basketball daily workout.
Thx am in the 11th grade and started hitting the gym for the first time. Am 15 atm. This will be a good help in my basketball journey
No coaches in there either, just you putting in that work 💪 Great stuff!
Thanks man... Always wanted to know what training basketball 🏀 players do. Incorporated the routine to my basketball training. Can't wai for results.. let's see!
Full Body Workout (Basketball)
3 Minute Sequence
First Minute Hammer Curls (No Pauses)
Second Minute Regular Curls (No Pauses)
Third Minute Dumbbell Hold (No Pauses)
Upper Body
Bench Press 4 Sets x 8
Dumbbell Rows 3 Sets x 8 (Each Arm)
Shoulder Extension 3 Sets x 12
Tricep Extension 2 Sets 1 Minute
Reverse Curls 3 Sets x 8
Incline Dumbbell Bench Press 3 Sets x 10
Shoulder Press 3 Sets x 10
TRX Band Workout 3 Sets x 8
25 Pushups
Push-Up Hold 2 Sets x 1 Minute
Lower Body
RDL Dumbbell 3 Sets x 12
Dumbbell Split Squats Each Leg 3 Sets x 10
Dumbbell Step-Ups Each Leg 3 Sets x 5
Calf Raises 3 Sets x 12
Slow To Explosive Squats 3 Sets x 8
Dumbbell Lunges 3 Sets x 10
Core
Sit-Ups Reach 2 Sets x 25
Russian Twist 3 Sets x 25
200 Crunches
Plank 2 Sets x 1 Minute
Flutter Kicks 2 Sets x 30 Seconds
Side Plank 2 Sets x 30 Seconds (Each Side)
Take Protein Shake After Workout
1 Gallon Of Water A Day
Man is an absolute beast and he helps us get better!
Thank you!
2:54 - Leg Workout
4:30 - Core
Why only those?
@@kaminokento find later bruh
I want to start out by saying thank you for posting this video, I needed a starting workout plan and this helped a lot! The push-ups on upper body days are the absolute worst! I can barely do 30 a day hopefully in the next couple months I can push it to 100
Any update
Love you bro this is really helping my game and strengths in basketball 🏀
Love this workout! Great work🔥
I’m gonna do this with my middle school team. Thanks Sir
Keep workin big dog! ✊🏽
Bro I’ve been watching you for years. Thank you for the love man 💯
kis from king plamen u can 1v1 him and he will bust yo ass #1 SETT in the world #freeelo#bezplatenuslessbott#ezwitthazattheend
YOOO ZACH
@@dakotarivers bro I would go crazy if Zach commented on one of my videos 😂
This is amazing! Really appreciate this
Thank you for this workout , i've been training like a bodybuilder this whole year 😩
Thank you so much man I’ve been trying to balance my gym and basketball workouts and have been struggling to improve I hope that now I can get better and hit the weight room
Have you been using this recommended workout if so how did you see yourself improve from it?
Damn bro this training methods inspired me a lot. God bless you. Wish you best in reaching your goals.
did this workout help you build muscle
@@eankoz630Its about the driver not the fuel
Thank you bro, that was this type of video I wanted,I don't know if u really know it but ure video help a lot of people here, keep going, from France🔥🔥🔥🇨🇵
Young baller from belgium it helped me a lot keep grinding 🙏💪
the upper body workout has helped me a lot!! Appreciate it broski
do u do upper rest lower rest core rest and keep going or do u do something else?
@@brosel3951 schedule at the end
GYM WORKOUT PLAN:
UPPER BODY:
- Three minute - Bicep workout
Set a timer for three minutes
3:00-2:00 Hammer curls
2:00-1:00 Normal curls
1:00-0:00 Dumbbell Hold
No pause in between
- Bench press
4 sets x 8 reps
- Dumbbell rows Each hand
3 sets x 8 reps
- Shoulder extensions
3 sets x 12 reps
- Triceps pull down
2 sets x 1 minute
- Inclined Bench Dumbbell press
3 sets x 10 reps
- Shoulder press
3 sets x 10 reps
- TRX Band workout (back workout)
3 sets x 8 reps
- push ups
3 sets to failure
- Push ups hold
2 sets x 1 minute
LOWER BODY:
- RDL Bardell or Dumbbell
3 sets x 12 reps
- Split scuat Each leg
3 sets x 10 reps
- Step up Each leg
3 sets x 5 reps
- Calf rises
3 sets x 12 reps
- Slow to explosive scuats
3 sets x 8 reps
- Lunges Each leg
3 sets x 10 reps
CORE:
- Sit ups reach
2 sets x 25 reps
- Russian twists with medical ball
2 sets x 25 reps
- crunches
to failure
- Plank
2 sets x 1 minute
- Flutter kicks
2 sets x 30 seconds
- Side Plank Each side
2 sets x 30 seconds
Broski a hero
i see this right after I wrote this one by one in my notes
@@llukicmihajlo3 shitt happens
How do u copy this
I haven`t found a vid like this my whole live it is just perfect thx
Fr man thank you so much for this
amazing video dog, keep grinding god has a plan.✊
thanks lil yatchy you're the goat
thank u so much bro needed it!
bro best workout plan to follow plus the presentation was cool and easy to understand and follow
Keep up the hard work 💪🏼🔥
Thanks man!!
THANKS FOR THE VIDEO MAN, YOU SHOULD ALSO DO VIDEOS ABOUT YOUR DIET.
FROM SPAIN
💪
THIS IS JUST THE BEST VIDEO! GOT EVERYTHING IN 8 MINUTES. NO CAP.
Thanks so much been looking for a program that supports athletes thanks so much Ima use your workout and advice
Please do more of these workout videos I love them
Will do 🤞🏾
@@dakotarivers you are my role model bro. Waiting for new videos.
Imma be d1 and y’all are gonna know my name but for now I wanna say thank you my boy for being straight to the point. Good luck👍🏽
You got it chief. I’m trying to make the varsity first then work my way up. 👍🏾
@@YzrtSushi tryna make it out of Australia🤣
@@Hsianggsusjxbxb Melbourne?
@@Hsianggsusjxbxb I'm trynna make it outta Africa bro😭
Who know D1 players. Ima be there
Very informative! Straight forward as well.
Trying to get bigger and better at basketball starting at 14, till my journey the best.
Just did this for the first time and i can say that it's a killer workout
All in one day?
Yea@@dimi_nkc
How do Keep up your schedule and the basketball games/training?
Thx a lot dope content broski 🐐
Thank u man, keep going❤
I really enjoyed seeing your workout routine my guy.Looking forward to incorporating it into mine💯🤞🏽
Thanks for upload! Good editing work. Also can you show how many times a week you train in the gym with shooting/playing with team, same as you did with workouts. I play everyday, but i feel like i need a rest not only from lifting weight but also playing basketball.
This would be good
Yea this my first time doing the upper body , and I was dead at the push up part of the workout. This is gonna be my routine from now on thank you 💪
how's it going so far?
U still doing it?
Same
@@kduceeyasu4682 ended up having a surgery done on my abdominal so I had to stop I’ll be back on soon tho
@@ADONISRRNB did the workout caused the surgery?
I'm gonna try it as soon as I'm back to the gym (currently sick)!
That beat go hard!
Any possibility that you could make a video on a conditioning and running routine to stay in shape for the season?
Would be dope
Facts💯
Yes muuuuuuuch needed
He should! It would be useful.
Run
This video may be from many months ago but it still works and inspires me, I also play basketball and believe me you have to be very strong for this!
Do I do all of these workouts in one day and repeat for the whole week or do I do like for example upper body one day lower one day etc?
@@celfizy1512 upper then lower, u could do upper/lower with core, so upper and core or lower then core
@@kyledulakso do we split it up in days like 2 or 1 of these upper body workouts, or is the entire vid what we should do in a day
this was so inspiring, gosh.
thank u sm needed ah workout for the full body.
Just did this and it's the best workout I had in a looooong time. Thanks for it. Also what are the names of those songs?
Hey man, would you mind sharing the results of the routine? Did you get faster, stronger, more explosive, bulkier? Thanks in advance!
Treino monstro vai Brasil 🇧🇷🇧🇷🇧🇷
é o brasa!
Thank you for this brooo!It helps me alot as an Filipino athlete.
thanks bro, that's made a lot of help for me
Bro just wanna say I’m rlly thankful for that workout I’m doing it 2-3 Months now, I started it with less intense reps and worked my way up to you’re lvl. Since than my vert have gone crazy, less injuries, I’m faster and stronger. I can recommend every baller who got a slashing shot creator playing type to do this workout but don’t forget to add stretch routine in it. Much love and good night 😴
How long till you started seeing results bro?
@@mohameda1165 2 month after began, the people on court told me i have get much faster and stronger
this isn't 2k stfu
Do you do the entire workout in one day? Or do you set out different days for core, then another day for lower body, then upper body
@@soggymilk56 Yeah i got 3 Splits means Upperbody, Lowerbody and Core + Pain Preventions Workouts cause i also play a lot of Basketball and have to Work Parttime. so i have to take proper care to my body to do it constantly
Thank you bro! Been looking for a good workout routine for basketball players but in Germany everybody just cares about soccer
norway 2 lol
Bruder bringt das was
Bro is improving my game, thx
Can you please make a video about basketball practice routine and what you working on each practice? btw thank you for the helpful content
Damn bro this is amazing thanks for this G.O.A.T🏀🔥🔥🔥
How long does this routine take you? And each segment separately like Upper and Lower
Thank you for this carzy workout!
thank you so much I’ve been looking for a full body workout routine and I can tell this will get me right keep up the good work👍🏽
Do you still do it
How long does this workout take? I have an hour before school and I’m wanting to do it then.
amazing! what about your conditioning? do you go for runs or is that all in the training?
Going for runs helps a lot
Ayy bruh I was never D1 but I was pretty nice at hooping, watching this got me motivated to quit smoking weed and get my athleticism back
Thanks bro killer workout!
How do I fit basketball work and agility drills into this schedule and do you have any recommendations for those, nice vid btw
czcams.com/video/Zp-Ed0T38TU/video.html
After losing 35lbs of muscle due to Valley Fever about 10 years ago (gained 12lbs back naturally) I’m ready to gain it back.
Coming from wrestling, this is a solid routine.
W we
Hey man, would you mind sharing the results of the routine? Did you get faster, stronger, more explosive, bulkier? Thanks in advance!
Thank u for ur video, it helped me a lot.
first i wanna tell you something that i saw 200 videos this one was the best thing that i write it down to start !
secound really it was pro. i liked it
third share more and more and GOOD JOB BRO
Should you do all of these workouts all in one workout session, or should you split it up in different days? And how often should you do these workouts?
Spilt up in different days he already said in a full body workout at home
Earned a sub from me im a skinny guy im trying to get a lean muscular build like you simple straight too the point
good honest comment
@@ynwgoob6467 Update I went from 6'2 130 to 6'3 155 im still working though.
Thank you. Looking for college workouts for my son in high school ❤
Thanks for video it awesome good luck on college basketball keep it up
Thanks for this video, I'm 24 years old and i want to loose some weights. I love playing basketball but since im over weight (currently 97 kilo 5'10) this holding me to move faster oncourt. Thankyou
what's the rest period in between sets/exercises?
Personally, I usually rest for 2 - 3 mins
Thank for this fam, you're a real one!🙌
thank you man it helps a lot
How long should rest beetween sets bro?
I would suggest resting For 1-1:30min if the one exercise fatiqued your more then Rest 1:30
If less then Rest 1min
Because this is a Rep Range of 8-12 what He is doin
Just rest until you feel ready for the next set. There’s no real rule to it.
if you weak and lazy dont do this shi, its not for the weak💯💯
Bro.. Gonna work this from tomorrow. Sounds very useful for an athlete
U deserve more subs love the content bro keep it up
How long does the workouts usually take
took me atleast 1 hour and 30 min for the upper body
Next time you lift consider changing your lifting order usually the larger muscles groups you target first. (E.g Bench or Squat are compound lifts that target large muscle groups at once) this will help make your workout more efficient & effective dope vid tho 💪🏾
Will doing exercises on the vid help with basketball specific strength?
@@tshiris1708
Yes & no they aren’t bad. As Nukesnipa you’d wanna train the larger muscle groups first as they’re compound movements ( multiply muscle groups ) after that move onto the smaller ones Isometric ( bicep curls Tricep pull downs etc ) since it’s basketball specific you’d also want plyometric movements in there. These aren’t plyo movements but are in my opinion more basketball specific so I’d probably do like Box Squats, DB Split lunge SS with Jumping Split Lunge, clean jerk & Single Leg Glute Bridge something like that. For core I don’t think you’d even need to do that much volume something like DeadBugs, Hollow Holds, Bicycle Crunch & Iron Butterfly or Plank doing 2-3 sets of those is pretty solid too. Again this is just what I’d change/ Do an it’s more of an example if anything
Dope content bro! Locked in 🔥💎
i just found this man 30 mins ago and i love him
Boy, I love that you're pushing yourself and think some of your workout parts are great, especiallythe time part. However, your workout looks a bit random.. I would actually advice you to watch some of overtime athletes, the dude has some great advice on programming your workout
He d1 tho
@@augustindemenibus958 and ? that means he cant do wrong thing or what?
@@ms-cp6qk you d1?
@@augustindemenibus958 played pro 3 years
@CHE-B5 : what would you switch for the Trx band sets
What Stretches do you do daily and before and after work outs?
You should avoid stretching before working out. Do dynamic stretches before a workout and static after!
Great video
Thanks for the motivation 💪🏿
Keep working 🔥
iconic video keep working man!!!