NBA Training Days - MarShon Brooks - Lower Body Training (Part 3)
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- Опубликовано: 18 окт 2024
- Boston Celtics Shooting Guard MarShon Brooks works with trainer Karl Jacobson. In preparation for the 2013-2014 NBA season, MarShon Brooks trained with the experts at T.A.P.E. Training Systems, an elite training program located in Cleveland, Ohio. The "NBA Training Days" series documents their process.
T.A.P.E. Training Systems (Total Athletic Performance Enhancement) is based out of Cleveland, Ohio.
SUBSCRIBE to "T.A.P.E. Training Systems" to catch all of MarShon Brooks "NBA Training Days" series, premiering in November 2013.
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/ tapetraining
It's cool that you read and respond to the comments.
+hammertime no problem. I try to get to as many as I can.
I will be adding these to my workouts ... thanks for sharing!
Seeing him "warm up" in socks exposes his collapsed arches
What kind of bands were you using? And where can I buy some?
What are the names of all of these exercises? Where can I get access to the full workout?
This is cool
+David Martinez Thanks!
terry rozier?
Yup!
1:25 Terry Rozier 👀
Shouldn't his back be more straight during lunges? Just asking
Is strength work with weights (power) worked first and then plyometrics worked?
i would love to do these workout at the gym mix 2 hours how long do these workout go for ?
man....i wanna do this workout.
Then do it
Hi, i know this is an older video, but i came across this searching for a basketball workout i can stick with and something easy to memorize. I am a 15 year old, going into my sophmore year amd was wondering if you can message me and give me some advice in terms of weight training. Reps? Weight? Anything. I cant really stick to something and i dont know if i have the right form. Its been a real struggle. And btw i am 6"4 around 212
hey, nice video, but i wanted to ask whats going on with the eccentric movement? shouldent it be slow, and to have better results an overload in the eccentric move?
thank you
It depends. If you always train with the slow eccentric you will build a ton of strength but not much power. Different tempos will cause different training effects. Some of the best tool we use for fast eccentrics are chains and bands. These methods make sure the eccentric movement is at a fast rate. Look up Westside Barbell when you get a chance. With the seated box jump we go s far as removing the eccentric movement all together.
TAPETrainingSystems so wich excersises do you recommend to do with slow eccitric??
Should these workouts be performed in the offseason or preseason?
Off-Season
Nobody was checking his form on a lot of stuff. He's gona get hurt if he doesn't check his form.
+Sabrina Halloran First off no basketball player needs to squat deeper then 90 degrees. 2nd and athlete over 6'7" might not be able to squat deep due to limb length. Have you ever worked with athletes over 6'7" have you trained pros? Safety is our first concern and if he doesn't have the mobility at the time we are going to work within his range of motion that he has. Putting him in a deep squat at this point in his training will ruin his knee.
my legs are and its hard to bend all the way down
and I had a leg injury a year a ago
This was great, thanks, I been tryin to find out about "basketball leg workouts at home" for a while now, and I think this has helped. You ever tried - Nanackson Guardo Philosophy - (Have a quick look on google cant remember the place now ) ? Ive heard some decent things about it and my cousin got excellent results with it.
@@tapetraining Thanks for that response. I'm 6'6", and I can't squat to the ground like a guy who is much shorter. I use dumbbells anyway, and do a whole lot of front squats. It's worked quite well, I'm a lot more explosive than I was a couple years ago. Could I use a barbell, and workout at high tech gyms, with expert trainers? Only if I had hella money, which I don't have....
Sabrina, basketball doesn't require any player to jump by squatting their ass to the ground, and exploding upwards. A player needs to get off the ground quickly, he doesn't need more than a quick knee bend. The squats MarShon is performing replicate what he needs to do on court, so might as well do the same motion in the gym...
Is it possible to make a power and strenght training together to increase the jump? If not what is the perfect way to do that?
gkntkr Good question. So Power is produced by a combination Strength and Speed. So make sure your workouts have a strength component and a speed component to it. So you have two categories to make it simple. (1) SAQ Training "Speed / Agility / Quickness" (which will help you build speed) and (2) Resistance Training (which will help you build strength). The SAQ training should include: agility ladder, sprint variations, and any type of plyometrics such as box jumps, skater jumps, etc. The resistance training should include for example barbell squats, box step-ups, bench press, etc. Now with resistance training your going to have to make sure you understand periodization. So you can do your resistance training with specific goals in mind such as strength (>85% 1RM / 2-6 sets / 6 or less reps) and power (75-85% of 1RM / 3-5 sets / 3-5 reps ).
TAPETrainingSystems how much rest time do you give'em once they're done a squat set,for example?
+01guits 45 secs to a min
Excuse me, but how many box jump should i do for the best result?
Where can I get those resistance bands?
kids got his pockets out back to the future was right
Carlos Marin YES!!!!
How many reps and sets are you doing with the players you workout
Really depends on what phase of the off-season we are in and what the athlete needs. I would have to write a book to explain my entire system if you wanted the answer to that question.
what do you think about doing the 5x5 madcow? mainly to get stronger and get better in my game
5x5 is decent depending on their goals. Look more into planned and unplanned non-linear peridoization
TAPETrainingSystems 5x5 is more of a powerlifting program
Yeah i know but you still get strong with the basics, squats, deadlift, bench press.... what would be the difference with a specific basketball player program? I still add bulgarian squats, pull ups, nordic curl...
5x5 for strength is good but you need power work too. Also hypertrophy work. The rep schemes will change from week to week.
Thanks so much coach, i really appreciate it
what a name of song?
Bad Dreams by Swolen Members
if I combine weights with plyometrics , how often can I do it
alex alonzo twice a week
how many times a week does he do this workout?
We worked out 6 days a week
Isn't that a lot of legs for a week? shouldn't there be some recovery time? and how long did the program last?
how can I get this workout?
MarShon's personal workout that is specific to him? Or these type of workouts. Everything is individualized. No two athletes workouts are the same.
Marshon Repp'n the A.......
lol
Where do you get your bands from?
EliteFTS, Perform Better, Amazon
he has trouble keeping an upright torso on those lunge movements
wumurphfu signs of a weak core. We were working on that. These clips were taken from the entire summer so most likely this was in the beginning of our training.
+TAPETrainingSystems why not just decrease the load right away if you see the forward lean
+Aleks PT because it's a mobility issue, not strength
Could be both
It was both
why he doesnt deep squats?? muscle activation when you go deeper is way higher
Certain restrictions with his knee. All of our athletes go to 90 degrees on the squat but in this case we had to do partial ROM squats. As a professional I have to keep his specific injuries confidential. Look at our other videos, everyone goes to down to 90
+ballislife 34 First off no basketball player needs to squat deeper then 90 degrees. 2nd and athlete over 6'7" might not be able to squat deep due to limb length. Have you ever worked with athletes over 6'7" have you trained pros? Safety is our first concern and if he doesn't have the mobility at the time we are going to work within his range of motion that he has. Putting him in a deep squat at this point in his training will ruin his knee.
+TAPETrainingSystems I think with this subject (Marshon) the squats/lunges where fine. +ballislife 34 assuming that "deeper squats" activate more muscles is failing to understand basic mechanical concepts of exercise. More ROM does not imply more activation. In some cases more ROM will force the body into a compensated position. Branching off of what +TAPETrainingSystems mentioned about limb length; a coach also needs to keep in mind that when external load/resistance is applied the mechanics of movement will change. While I do not doubt that Marshon may be having knee troubles, the true limiting factor in his ability to get "deeper" is how the load (barbell/dumbbell) is distributed in relation to his limb length. Furthermore, a person will be able to distribute their mass differently, potentially finding deeper ROM or more stability, depending on how the resistance is applied (Basic physics concept=center of mass over base of support). A classic example is people find that they can get into a "deeper" squat with a front squat or a goblet squat. I'm sure +TAPETrainingSystems could have applied the resistance differently or simply elevated Marshon's heels off the floor if the goal was a "deeper" squat. Keep in mind Marshon is an NBA player, not an Olympic lifter. Weight lifting does not "literally" translate to basketball skill set, however, a stronger human body will likely perform basketball better.
Exactly. I totally agree. Thanks for the insight.
Steph / LeBron / Harden all lift heavy and I can prove that. You have to lift heavy to get bigger and stronger. Overload principal proves that from a scientific standpoint. We aren't lifting super heavy lake a power lifter and we aren't doing the volume of a body builder therefor their bodies will never look like that. On RUclips you can easily find videos of Steph and James Harden lifting "heavy" relative to their own strength. Also on Mike Robertsons podcast the trainer of the Golden State Warriors says they lift heavy. Your statement couldn't be any farther from the truth. I also had a long conversion with Miami Head Strength coach and they lift heavy. I have the videos to prove that too. What proof or scientific evidence do you have to back up your argument?
this guy does all these explosive training yet when he plays he slow asf haha i dont get this guy
he was half reppin his squats.....
Half reps are a good way to train for basketball players, because its training more jump specific, most players when they jump dont go all the all the way down when they jump, so half rep squats or high box squats are better.
J Will not at all, so your saying that doing calf raises in a step is not good cause your steching your calfs...... doing deep squats has the highest muscle activation in the vmo and vastus lateralis (according to EMG tests), therefore more strenght
I didnt mean dont deep squat, I was just saying half reps are a good way to train, I really meant high box squatting. Atleast that worked for me when I was playing college ball, Deep Squats work great too. If you watch how alot of basketball players look when they jump they dont go into a deep squat, thats what I mean by more jump specific.
J Will oh ight man, but still, i dont like in my personal case half reps, i just like going all the way down in every rep, but there is a lot of people that do half reps with multiple goals, strenght, hypertroph or power and it still works
Certain restrictions with his knee. All of our athletes go to 90 degrees on the squat but in this case we had to do partial ROM squats. As a professional I have to keep his specific injuries confidential. Look at our other videos, everyone goes to down to 90.
he's not even breaking a sweat, some if those jumping exercises we're cool but yeah pretty lazy
The intro alone made me tired
Just my opinion very poor form, technique and intensity on his lunges he needs to work on a lot on his core to get some strength get a better form and maintain a healthy spine. just my personal opinion, but great work out!
He has far from perfect form, no doubt. I take what I have and help him improve and get better. We have a full video of his core work.
Jonathan Nederend Not ever athlete is going ass to grass. Especially tall athletes 6'7" and up in certain circumstances. The bodies of NBA athletes at this size have specific considerations to take into account such as longer then average tibia and femur. Heavy loads on players with extreme length will quickly lead to stress on the knee joint (tendons and ligaments). When was the last time you saw an NBA center do a deep squat? Search for a video, I bet you cant find one. This is he same for NBA athletes with long arms doing overhead snatches. Almost all of our athletes go to 90 degrees. In this case with MarShon we used limited rang of motion squats. He still got very good results and remained injury free.
why this people know so much damn.....
TAPETrainingSystems why do these people insist on arguing with you? lol anyways, where can i get the resistance bands you use when you do the harness, and lateral drills. I've been looking everywhere and cant find them.
+TAPETrainingSystems your goal as a trainer should be to make sure his form is as close to perfect as possible in every repto minimize injury or else you're grooving incorrect motor neuron firing that may hurt him down the road
Dude looking like he never been at the gym before lol. But nice try. Keep it up.
Lazy
short term gains with long-term bad results. he is destroying knee's
You don't destroy your knee if you have a proper form.
3rd video and the trainer mentions defense for the first time, but it was only used as an example of why you need to move laterally. Damn shame, his biggest weakness and if I didn't listen for it I might have missed it being mentioned! Good luck making it of the pine for anything other than garbage time with this mentality!
Well the first video was an testing and the 2nd video is upper body. Those two really have nothing to do with defense. I agree his D is his weak point. Watch video #4 more then half the video is defensive drills.
Listen man....I'm a strength and conditioning coach....not a skills coach, let’s make that clear. Strength and conditioning = speed/strength/endurance/ect. Skills = shooting/defense/dribbling/rebounding...ect. So if you’re going to be commenting on his skills you might want to comment under a skills video. Get it straight.