4 out shell drills, 1 min perfect defense no paint touches, Georgetown fastbreak, and just a bunch of full court and Defensive drills with hella sprints too
I remember pre season practices. Brutal!!! I would spend summers two a days lifting weights mid morning and playing ball in the evening. With ample food and 24/7 access to the gym I never came into preseason out of shape.
Great info; but how can u lift heavy and then play ball? Hypotrophy like a body builder; cant be explosive/quick/dribble and shoot well. Also playing after swimming; limbs are like noodles, body not explosive at all. Is it just me?🤷♂️
@@ahmetturgut6131 hypertrophy is building strength by increasing muscle size as you know. Hypertrophy isn’t the only way to build strength, there are other ways. He probably was lifting heavy in smaller reps or doing more resistance training. Basketball players should be focusing more on callisthenics rather than training like a body builder
@@danielsamoody1498 hypertrophy builds cross sectoonsl muscle size actuslly, which may result in soemstrrngth gain but not necessarily anything significant. It priorities time under tension and msucle fatigue. K think the post creator was doing mroe strength work, moderate eto heavy intensity with lower volume. Mighrve done high voluje for lighter work too which is easier to recover from
I remember watching some of your videos on instagram a few years ago and liking em but not understanding a word you was saying. I've been self-training a lot recently (1.5 years powerlifting in the gym and more recently cardio with running) and have almost finished a Level 3 Personal Training course and I'm surprised at how much I am able to understand and agree with your training recommendations. I really respect how detailed and specific to basketball your training points are and I hope you keep making videos, bless up!
I am not so sure about. The fact that he was working multiple hours a day doesn't mean he was at the best condition possible. In fact recovery really important too. Anyways, he truly was the most hardworking athlete ever but i am not so sure about the best conditioned
@@user-wm6uz7qz7y For the amount of stuff he was doing until his achilles' heel tear he was clearly the best conditioned athlete . Period he was instigating almost every possessions and carry most of the offensive load. He was conditioned as fuck . On the defensive end he was not as effective as in his prime days but unlike Labum James when he had to lock up a playa he never backed down of it .
Hey Paul, first I’d like to thank you for the great info you’re giving out for free. I’ve learned a lot from your podcast series and this type of short but full of information videos. My question is, how do you incorporate your agility and plyometrics in this schedule? I’d assume you would do your plyos on a high intensity days but when it comes to agility Im a bit lost. Thanks in advance!
Great question Alex! I know I’m not Paul, but I am a Strength and Conditioning Specialist in NY where I work with primarily basketball players. In my team sessions I do 8-12 minutes of Lateral, Agility, and COD work prior to their lift. Much of those movements are gears to get their CNS primmer while also working those specific skills necessary for them to perform at a high level in the WR. In my smaller group sessions I will spend a bit more time on those movements as well as plyos since it is easier to program more movements with smaller groups than bigger groups. Lastly, I tend to rely on the time they are playing pick-up as their plyos, agility, COD, and lateral movements and focus on building strength, explosiveness, and size in the WR. With AAU and the amount of days basketball players are not he court I take a “less is more” approach to give them what they are not getting which is what we do in the weight room.
Would going full speed during skill sessions on recovery days cause damage to our joints? Or should we focus primarily on something like spot up shooting instead of going really hard in a skills workout?
So I imagine pre-season training doesn't emphasize much weight training, this would be done more in the off-season then transitioning into pre-season would be more based on game endurance, play specifics, etc?
Adrian Adames tbh the way i was told was that when you do conditioning first and then lift weights you’re really fatiguing the muscles and this hinders performance of your lifts. Ultimately taxes your muscles
@@aar4813 yes and a good lower body lift can actually prime your legs for on court anaerobic stuff. In another video he recommends lower body before on court stuff but upper body lifts after. 🙌
Like I wanna get lean af but I’m trying to be able to dunk as fast as I can and Ik fat don’t fly coach but I’m just worried if I drop 20lbs that itll stop my progress on building my lower strength what should I do? Thanks btw I love ur videos they’ve helped a lot this winter.
Drop the 20 lbs you will jump higher and move better and cardio will improve. Studies are showing jump height is most improved moving lighter weights fast. Focus on doing mostly explosive squats, split squats with lighter weight and fast as possible for 3-4 reps for 8-10 sets with 30sec rest. Also do plyometrics and practice jumping a lot.
So if I go Monday Tuesday, Wednesday off, then Thursday Friday? My kids play aau basketball and play 2 day tournaments and 2 Saturday 1+ Sunday What is the right way to train during aau Season?
You gotta know yourself and the situation. There are usually moments in practice where you can go less than full throttle and pace yourself -- and get away with it.
Yes you become more mobile and athletic usually if you high school you work in being balanced but if you’re already good as in you’ve been in the team 2+ years or you’re in college work on the small things
It’s so good how in the US you have way more team trainings here in Australia for a Domestic team is either no training or one day of 45 minutes with a volunteer coach who might not have any idea of how basketball works. And if you play at a state level then it’s two days. Everyone is so lazy bro
j.jordan.s aye mate I feel your pain. VIC is more basketball focused from what I see (living in NSW) but either way it’s trash. It’s a complete different game here in Aus than in the US. Most players here have athleticism and conditioning equal to dial up internet. Plus here in NSW courts are hard to come by past 3:30. We gotta make do with what we got
Shicktricity exactly, it’s no excuses. It is way harder but it’s still possible. Basketball here just ain’t developed like in countries such as Spain or the US but we gotta live with that.
I guess it will have some effect on fast twitch fibres cause there isn't much explosive activity. I'm not a swimmer so you might wanna google it up. But swimming is a great thing to do when you're not playing ball. It's good to familiarize the body with different types of motion.
For my basketball conditioning I play 3 games of full court 1on1 and do sprints with pushups after each game atleast 3 days per week. I am still struggling to get where I want to get stamina wise. In game I get super gassed, which I understand but I want to know what's a smart way to recover in between offensive and defensive possessions so I can go full speed consistently when needed? I have gotten to a point where I am able to go all out on the first set of sprints after the first game, but after the next two games I slow down significantly still.
What’s up with the pushups? This is a basketball conditioning workout not a strength or body building contest. Keep the weight training stuff in the weight room so when you get in there you can get HORSE COCKED AND PEAKED OUT!!!!! (eric bugenhagen voice). You’re sprinting, and doing full court one on one which is highly explosive and glyclitic. Then moments later, while you aren’t resting, you are doing push-ups, which is also requiring a lot of glycogen for your muscles. You’re not giving yourself any chance to rest. There’s a reason why he recommends sprinting, jogging, and then walking in a progression of stages. The benefit that you’re looking for by doing push-ups, you will get in the weight room on strength focused days because of MAX effort. Maximum efforts like a sprint cannot be maintained for long durations. So it is only human and normal that after your first two sets of sprints and one on one full court followed by push-ups that you would be significantly slower. And if you’re doing this every day and you’re never giving yourself a day of rest or lightning the load at least one day a week or just getting off of your feet all together for one day you’re not going to see any gain. Training is just a stimulus. Growth happens when you train really hard and then get proper rest.
@@anaswoahrobably because it gives you more freedom to apply this type of advice that this video is giving. Most coaches who conduct intense practices aren't very knowledgeable about conditioning nor proper warmups. A bad coach who is humble, but loves great basketball may be like a sponge and is willing to learn from you rather than a stubborn coach who is stuck in his ways. He will give you the freedom to implement stuff that will help you in the long run because he doesn't know much and isn't always sticking his nose in there.
@@davidhall4401 I get what you sayin but they mean "bad" coach not as in "not knowledgable"; rather as in being moody and practising with bad ass drills and stuff yk
@@anaswoah Ok I know what you mean now. Those kind of coaches are the worst to have. Nothing great about them. The big thing is to find someone knowledgeable like pjf that can help them work smarter with their fatigue levels if the coach just makes them run 24/7. Also if he's a guy who believes in static stretching or no warm up at all, get to the practice facility before him and get your dynamic warm up in. Always find ways to work around him or you will end up injured or having long term pain in knees or back, ect.
Lmfaooo we was gassed everyday at practice. The games was damn near the easy days🤣
What were some things yall did in practise?
4 out shell drills, 1 min perfect defense no paint touches, Georgetown fastbreak, and just a bunch of full court and Defensive drills with hella sprints too
@@mikeyzamudio3315 that's tuffff good shit bro
Right our coach kills us in practice I don’t even be sweating in games
That's how it's supposed to be. Your coach did you right.
I remember pre season practices. Brutal!!!
I would spend summers two a days lifting weights mid morning and playing ball in the evening.
With ample food and 24/7 access to the gym I never came into preseason out of shape.
damn u put in that work
Great info; but how can u lift heavy and then play ball? Hypotrophy like a body builder; cant be explosive/quick/dribble and shoot well. Also playing after swimming; limbs are like noodles, body not explosive at all. Is it just me?🤷♂️
@@ahmetturgut6131 hypertrophy is building strength by increasing muscle size as you know. Hypertrophy isn’t the only way to build strength, there are other ways. He probably was lifting heavy in smaller reps or doing more resistance training. Basketball players should be focusing more on callisthenics rather than training like a body builder
Man this is what I used to do during college...I wasn't on the team or anything i just really didn't wanna go to class
@@danielsamoody1498 hypertrophy builds cross sectoonsl muscle size actuslly, which may result in soemstrrngth gain but not necessarily anything significant. It priorities time under tension and msucle fatigue.
K think the post creator was doing mroe strength work, moderate eto heavy intensity with lower volume. Mighrve done high voluje for lighter work too which is easier to recover from
solid advice given here. Thanks for this. You are even recording it in your own backyard with some sunshine.
Good advice man! Much needed
I remember watching some of your videos on instagram a few years ago and liking em but not understanding a word you was saying. I've been self-training a lot recently (1.5 years powerlifting in the gym and more recently cardio with running) and have almost finished a Level 3 Personal Training course and I'm surprised at how much I am able to understand and agree with your training recommendations. I really respect how detailed and specific to basketball your training points are and I hope you keep making videos, bless up!
I see Kobe, I click. Kobe was always the best conditioned player.
I am not so sure about. The fact that he was working multiple hours a day doesn't mean he was at the best condition possible. In fact recovery really important too. Anyways, he truly was the most hardworking athlete ever but i am not so sure about the best conditioned
@@user-wm6uz7qz7y For the amount of stuff he was doing until his achilles' heel tear he was clearly the best conditioned athlete . Period he was instigating almost every possessions and carry most of the offensive load. He was conditioned as fuck . On the defensive end he was not as effective as in his prime days but unlike Labum James when he had to lock up a playa he never backed down of it .
@@loicthiant7448 you just described a bunch of NBA players. You didn’t say anything.
@@twizzy6760 Thx 4 your input and insight have a nice day and above all go fuck yourself . Cheers
@@loicthiant7448 oh you big mad 🤣
Oh I like this. I'm using this tmrw when I go to the gym
Great Points
good wisdom/advice 💪🏾
A lot of free game in this one, much respect.
As a coach, this is great advice
Thank you this helps a lot cuz i was doing wayyyy too much lol
thanks for this coach. will apply to my return to sport rehab
Galingan mo Harry Roque
@@l.a.4232 taena HAHAHAHHAHAHA marami pala noypi nakatutok dito sa pjf performance
@@paulmaldo8261 matagal na ako dito bro 3 years na HAHAHAHAHA🐙🐙🐙
@@l.a.4232 taga saan ka bro at naglalaro ka parin ngayon?
So we don't get high everyday🤣🤣🤣🤣I like that phrase
Hey Paul, first I’d like to thank you for the great info you’re giving out for free. I’ve learned a lot from your podcast series and this type of short but full of information videos. My question is, how do you incorporate your agility and plyometrics in this schedule? I’d assume you would do your plyos on a high intensity days but when it comes to agility Im a bit lost. Thanks in advance!
Great question Alex! I know I’m not Paul, but I am a Strength and Conditioning Specialist in NY where I work with primarily basketball players. In my team sessions I do 8-12 minutes of Lateral, Agility, and COD work prior to their lift. Much of those movements are gears to get their CNS primmer while also working those specific skills necessary for them to perform at a high level in the WR. In my smaller group sessions I will spend a bit more time on those movements as well as plyos since it is easier to program more movements with smaller groups than bigger groups. Lastly, I tend to rely on the time they are playing pick-up as their plyos, agility, COD, and lateral movements and focus on building strength, explosiveness, and size in the WR. With AAU and the amount of days basketball players are not he court I take a “less is more” approach to give them what they are not getting which is what we do in the weight room.
FIT STRENGTH PERFORMANCE great info
This is the video I have been looking for ages
Would going full speed during skill sessions on recovery days cause damage to our joints? Or should we focus primarily on something like spot up shooting instead of going really hard in a skills workout?
Great question
So I imagine pre-season training doesn't emphasize much weight training, this would be done more in the off-season then transitioning into pre-season would be more based on game endurance, play specifics, etc?
Am i right to assume that we should lift after anaerobic conditioning on high intensity days and not before?
Adrian Adames tbh the way i was told was that when you do conditioning first and then lift weights you’re really fatiguing the muscles and this hinders performance of your lifts. Ultimately taxes your muscles
@@aar4813 yes and a good lower body lift can actually prime your legs for on court anaerobic stuff. In another video he recommends lower body before on court stuff but upper body lifts after. 🙌
Like I wanna get lean af but I’m trying to be able to dunk as fast as I can and Ik fat don’t fly coach but I’m just worried if I drop 20lbs that itll stop my progress on building my lower strength what should I do? Thanks btw I love ur videos they’ve helped a lot this winter.
Drop the 20 lbs you will jump higher and move better and cardio will improve. Studies are showing jump height is most improved moving lighter weights fast. Focus on doing mostly explosive squats, split squats with lighter weight and fast as possible for 3-4 reps for 8-10 sets with 30sec rest. Also do plyometrics and practice jumping a lot.
Anybody else have a coach that still believes we should just “run track” to get conditioned?
Yea
My coach makes us run a 6 minute mile or we can’t play
can you play basketball after doing the high-intensity day. i mean after going to gym then basketball
So if I go Monday Tuesday, Wednesday off, then Thursday Friday? My kids play aau basketball and play 2 day tournaments and 2 Saturday 1+ Sunday
What is the right way to train during aau Season?
Wish I could workout with you for a month. I need this type of knowledge. I want to be explosive quick. To bad I ain’t a nba player.
great
Is their any elite football trainers in Anaheim? Love to see another sport represented on the podcast
Which heart rate percentage should you do on your low days?
I think 60 to 70
How about improving conditioning during season!
No need unless you play really few games
Before I was a starter, I would regularly hit the gym after a game
200 more subs until 50k ayy
What to do if ur coach makes u go hard all days?
Cut out or cut back all other training and focus heavily on your recovery.
You gotta know yourself and the situation. There are usually moments in practice where you can go less than full throttle and pace yourself -- and get away with it.
Should I do plyo metrics in pre season and in season?
Yes you become more mobile and athletic usually if you high school you work in being balanced but if you’re already good as in you’ve been in the team 2+ years or you’re in college work on the small things
i dont understand the factor of aerobic exercises. What do you mean by that
Longer, endurance like light jogs and biking
How early should you start this training before your season starts?
I’m no expert but probably as fast as possible,but sometimes it depends on how conditioned you want to be .
It’s so good how in the US you have way more team trainings here in Australia for a
Domestic team is either no training or one day of 45 minutes with a volunteer coach who might not have any idea of how basketball works. And if you play at a state level then it’s two days. Everyone is so lazy bro
j.jordan.s aye mate I feel your pain. VIC is more basketball focused from what I see (living in NSW) but either way it’s trash. It’s a complete different game here in Aus than in the US. Most players here have athleticism and conditioning equal to dial up internet. Plus here in NSW courts are hard to come by past 3:30. We gotta make do with what we got
Shicktricity exactly, it’s no excuses. It is way harder but it’s still possible. Basketball here just ain’t developed like in countries such as Spain or the US but we gotta live with that.
I feel you, but dont give up, keep working and striving for your goals
If you do what other people dont, you will get to places they wont 💯
And here I am in Thailand where nobody wants to workout and expect to shoot like Curry from watching anime
Damn it feels good to be an American. Greatest country in the world! 🇺🇸🇺🇸🇺🇸
Does swimming still "drops" your amount of fast twitch muscles?
I guess it will have some effect on fast twitch fibres cause there isn't much explosive activity. I'm not a swimmer so you might wanna google it up. But swimming is a great thing to do when you're not playing ball. It's good to familiarize the body with different types of motion.
keep it to 20 minutes as a form of active recovery. you'll feel better
5:00
how can i mix this with gym/weights work?
put them on ur high intensity days
Like he said, on Intense lifting days, do the high anaerobic work. On low lifting or recovery days, do low aerobic work.
For my basketball conditioning I play 3 games of full court 1on1 and do sprints with pushups after each game atleast 3 days per week. I am still struggling to get where I want to get stamina wise. In game I get super gassed, which I understand but I want to know what's a smart way to recover in between offensive and defensive possessions so I can go full speed consistently when needed? I have gotten to a point where I am able to go all out on the first set of sprints after the first game, but after the next two games I slow down significantly still.
What’s up with the pushups? This is a basketball conditioning workout not a strength or body building contest. Keep the weight training stuff in the weight room so when you get in there you can get HORSE COCKED AND PEAKED OUT!!!!! (eric bugenhagen voice).
You’re sprinting, and doing full court one on one which is highly explosive and glyclitic. Then moments later, while you aren’t resting, you are doing push-ups, which is also requiring a lot of glycogen for your muscles. You’re not giving yourself any chance to rest. There’s a reason why he recommends sprinting, jogging, and then walking in a progression of stages. The benefit that you’re looking for by doing push-ups, you will get in the weight room on strength focused days because of MAX effort. Maximum efforts like a sprint cannot be maintained for long durations. So it is only human and normal that after your first two sets of sprints and one on one full court followed by push-ups that you would be significantly slower. And if you’re doing this every day and you’re never giving yourself a day of rest or lightning the load at least one day a week or just getting off of your feet all together for one day you’re not going to see any gain. Training is just a stimulus. Growth happens when you train really hard and then get proper rest.
@@blackout2430 I agree with you there.
@@blackout2430 I did the pushups for explosiveness and just to get a full body workout in as an intense finisher after the 1on1 games
@@blackout2430 Now I do take rest days. My stamina is really good now, but it's because I monitor my breathing. I will take your advice though.
heck, my shitty coach doesn't even conduct practice. gotta do everything on my own.
No coaching is better than bad coaching, trust me
@@calvin2888 Wdym
@@anaswoahrobably because it gives you more freedom to apply this type of advice that this video is giving. Most coaches who conduct intense practices aren't very knowledgeable about conditioning nor proper warmups. A bad coach who is humble, but loves great basketball may be like a sponge and is willing to learn from you rather than a stubborn coach who is stuck in his ways. He will give you the freedom to implement stuff that will help you in the long run because he doesn't know much and isn't always sticking his nose in there.
@@davidhall4401 I get what you sayin but they mean "bad" coach not as in "not knowledgable"; rather as in being moody and practising with bad ass drills and stuff yk
@@anaswoah Ok I know what you mean now. Those kind of coaches are the worst to have. Nothing great about them. The big thing is to find someone knowledgeable like pjf that can help them work smarter with their fatigue levels if the coach just makes them run 24/7. Also if he's a guy who believes in static stretching or no warm up at all, get to the practice facility before him and get your dynamic warm up in. Always find ways to work around him or you will end up injured or having long term pain in knees or back, ect.
🦑
His posture is not right