Complete Strength & Conditioning for Basketball | Programming & Periodization of Training

[@evancent6503]

Thx for this program i have been lost in what to do in this off season since i have no coach i really appreciate this 👍

[@FlowHighPerformance1]

Glad it was useful 👍

[@zohrehmadani9294]

Thank you for your amazing video.i am a sports medicine student and I was struggling by periodizing and your channel make my day!!!!! thanks a lot

[@FlowHighPerformance1]

No problem, glad the video was helpful. BTW there is an entire playlist on this channel about periodization for many different sports 👍

[@petardinkov8349]

Awesome video! I totally love it! Keep up the amazing work! Thank you from the bottom of my heart for the unbelievable impact that you have on my athletic performance! You are a BEAST, sir! #Strength&Conditioning

[@FlowHighPerformance1]

No worries, glad you find the information useful 👍

[@kallebharath1391]

This info is simply bomb💣and gave me a very clear plan to start with . Thank u

[@FlowHighPerformance1]

no problem 👍

[@unimance360]

Thank you for giving ne a general idea on how to properlly destribute my s&c training and giving me some more insight on basketball training that i didnt know before it really helped me out thank you a lot !

[@FlowHighPerformance1]

No problem 👍

[@pedromota6203]

Hi, first of all, my sincere congratulations. This is real good content, and i hope your channel get the recognition it deserves. If u dont mind, i have some questions for you: Right now, im currently working with an athlete, that due to Covid19 problems, will only starts to play basketball in August. I have 4/5weeks with him before he returns to basketball training. The strategy i was thinking was working 4 times per week instead of 2 that you showed, where i work in first and third session the speed and power capacities and the second and fourth session maximum strength and general strength. Do you agree with this distribuition? if not what would be your alternative? Before this we did a 5 week hypertrophy plan do improve general strength, increase muscle size and fix some muscle imbalances.

[@FlowHighPerformance1]

Glad you like the content 👍 Yes, I think this sounds like a good idea. Just make sure the volume of training is not so high that he can't recover

[@abutterYT]

Hello thank you for the amazing video! I have a question, I have a daily weights class with a lenient teacher that I can convince to do my own regiment. So for an hour Mon-Fri I have to do weights or plyo. Are pre-season is like 3 weeks and then all of the games so I also need to so basketball skill training on my own as well and I can't in class. Skill training depreciates with high systemic fatigue and I do it after school (the class). How would you pick intensities for days/ what to do in an odd situation like mine? Thanks either way this video will be a great piece.

[@FlowHighPerformance1]

I would say to just to the best you can in your situation. Train with weights, speed, plyos during your class time, and do skill practice after school. Ideally you would be able to perform skill training in a fresh state, but you just gotta do the best you can in your current situation 👍

[@pjstake1566]

Mannn what!? This information is gold 🤟🏽🕺🏽🕺🏽

[@FlowHighPerformance1]

Glad it is helpful 👍

[@AlbertoGarcia-dv3fc]

Awesome Video! Could you elaborate on the peak index. Specifically when you refer to "better condition" and "worse condition". Thanks

[@FlowHighPerformance1]

It is just a general gauge of fitness vs fatigue. Closer to the peak we would want less fatigue and greater specific fitness, which would result in better performance 👍

[@AlbertoGarcia-dv3fc]

@@FlowHighPerformance1 In this example would the peak be towards the end of season? Towards maybe the finals? Or would it be spread evenly through the "In season/specific" mesocycles.

[@FlowHighPerformance1]

Probably more towards the end of season 👍

[@AlbertoGarcia-dv3fc]

@@FlowHighPerformance1 Awesome! Thank you so much. Love the content

[@FlowHighPerformance1]

No problem 👍

[@nicholaskai2005]

These videos are amazing and I can't stop watching videos on the channel as a basketball player, thank you. Just two questions. In the Off-Season should I use block periodisation or vertical integration? And also in the video it says "sled pull" but you say "resisted sprints" which one should I use? Thanks for the help :D

[@FlowHighPerformance1]

1. I always prefer to use a vertical integration approach, even in the off-season 2. sled pulls are a type of resisted sprints. However there are other types of resisted sprints too such as uphill sprints, weighted vests, exergenie etc.

[@nicholaskai2005]

@@FlowHighPerformance1 Thank you very much. still replying this long after uploading and quick as well💪🏽

[@FlowHighPerformance1]

No problem 👍

[@nicholaskai2005]

@@FlowHighPerformance1 Also, do you think it would benefit me to do these workouts three times a week instead of two in the off-season/pre-season, due to the lack of planned trainings and competitive matches or just stay with two times a week and undulate them?

[@FlowHighPerformance1]

3x / week is good if you don't have many sport practice sessions 👍

[@qhazendende2777]

Thank you for the video, this was really helpful, just one question, besides team practices would you reccomend the strength and conditioning days be paired with skills training later on in the day or is it best to keep them to seperate days?

[@FlowHighPerformance1]

Probably best to keep them on separate days if you have the time. However, you may need to perform S&C + skill practice on the same day due to practical constraints 👍

[@tarekmostafa6809]

Where the 3 progression methods her. Do we use the 3 methods in each phase or what. And which better use all qualities from day one to the end of the season as you did or use some qualities as low intensity then finish it in a particular phase then start new qualities in next phase and every phase with specific qualities use with them 3 progression methods

[@FlowHighPerformance1]

No separate each phase using a different emphasis. But train all qualities simultaneously 👍

[@lokilobe1724]

I see that you put Sprinting, Power, Maximum Strength, General Strenght and Plyo’s all in one. I thought that these cycles should be more spread apart. Starting the off-season we should start our General Strenght cycle, following it is Maximum Strenght, then Power and Plyo’s and just before the season (3 weeks) we should incorporate our Sprints and Conditioning

[@FlowHighPerformance1]

This video should explain why I did this kzbin.info/www/bejne/eGHNeaaQpr9ki8U

[@lokilobe1724]

@@FlowHighPerformance1 Exactly what I was looking for, thank you! Couldn't wrap my mind around the concept for a long time

[@alanandersonAU]

Question: With Friday’s workout in the example being a more sport specific and “less taxing” workout due to a game played on Sunday, why wouldn’t plyometrics be performed with shorter ground contact times and resisted sprints/ power training with lighter loads?

[@FlowHighPerformance1]

Good question. Fast velocity movements are generally more taxing on the muscles and joints that slow velocity movements. High speed sprinting and fast plyos are generally more taxing on the neuromuscular system than slow velocity movements. 👍

[@sherabgashon]

is undulation necessary in the off-season (early preparation phase), or does it serve a purpose other than keeping an athlete fresh for their games? also, if undulation is unnecessary, will 3 workout sessions at the same intensity be okay, or will it result in overwork? Thanks!

[@FlowHighPerformance1]

Undulation isnt entirely necessary - especially in the off-season. It is more important close to your peak when intensity is higher 👍

[@sherabgashon]

@@FlowHighPerformance1 thanks for the response and the great video!

[@alexo5190]

How come you don't have a training template for basketball in your store?

[@FlowHighPerformance1]

I am focusing mostly on muscle growth, rather than sports performance at the moment 👍

[@fluxau3494]

Do I need to add a upper body? I saw that you only incorporated a horizontal push and pull, and not a vertical push and pull

[@FlowHighPerformance1]

You can, but it is not mandatory 👍

[@Erenbuyuk53]

Is this for in season? I need a off season periodization .Should I do it?

[@FlowHighPerformance1]

Use more general methods in off season, and more specific methods in-season 👍

[@todorzivadinovic]

Can you please explain what do the blocks mean im not an eglish speaker and i need help. Pls help bro!

[@FlowHighPerformance1]

Blocks are mesocycles of training. This usually means 4-6 weeks of training. Then each block the training variables change slightly. It is just a way to break up the training year into smaller phases 👍

[@GS-li1qz]

Hello, in all of the training, what rpe should we be in when training? Got used to hypertrophy training and will try to get better at basketball with this. If anyone could answer what rpe is best for training, that would be great

[@FlowHighPerformance1]

1. power exercises - no specific RPE target. The priority is maximal intent with each rep 2. Max strength - around 7-8 RPE on average 3. Hypertrophy/accessory lifts - 8-9 RPE on average

[@russelldunkley1422]

Would you introduce greater exercise variation with some athletes? For instance I really see the value of the trap bar deadlift in a peaking phase, but the ROM compared to a split squat/back squat is quite limited. I'd imagine a back squat in the earlier phases for greater overall leg development would build a healthier athlete long term.

[@FlowHighPerformance1]

Could definitely be a good strategy. However, I would rather stick with the same primary strength lift so the athletes can actually become efficient at that lift 👍

[@russelldunkley1422]

@@FlowHighPerformance1 thanks, appreciate your answer!

[@FlowHighPerformance1]

No problem 👍

[@dr.iturrioz]

Why that many excersises in a single day? Wouldn't less excersises with more intensity better?

[@FlowHighPerformance1]

possibly. This is just an example to demonstrate the principles 👍

[@shmoneycuhh7867]

kai?

[@FlowHighPerformance1]

🤷

[@bojanpecanac]

A great video! I enjoyed it a ton and got a lot from it. I've got a question for you. Does the exercise selection on Day 2 have to be the same as Day 1 in order to maximize the benefits? And why?

[@FlowHighPerformance1]

Glad it was helpful 👍 1. Yes, favour most specific methods but very low volume to minimise injury risk 2. No, it can be different. This was just an example