u/Long-Baker-9212

This is my training routine that I started recently and I want to know if it is any good. I am 16 years old, 6 foot 145 lbs, I play basketball, and I'm trying to get more athletic, strong, and put on muscle. I struggle with sticking with training routines because I don't know exactly how I should be training as an athlete (weight, reps, intensity), and worry if my routine won't work or apply to me. I would also like to know how I can fit this schedule into a routine of playing basketball at a fairly high intensity 6 days a week.

Monday (High Day)

Speed

• 4-6 × 10-20 m accelerations

Jump

• Broad Jump 3×3

Strength

• Back Squat 4×5

Posterior Chain

• Romanian Deadlift 3×6-8

Upper Body

• Pull-Ups 3×6-10
• Dumbbell Bench Press 3×6-10

Core

• Hanging Leg Raises 3×10

Tuesday (Low Day)

Conditioning

• Easy bike, jog, or tempo runs

Prehab

• Tibialis Raises 3×15
• Single-Leg Calf Raises 3×12
• Copenhagen Plank 3×20 sec

Core

• Dead Bugs 3×10
• Pallof Press 3×10

Mobility

• Ankles
• Hips
• T-Spine

Wednesday (High Day)

Speed

• Flying Sprints 4-6 reps

Jump

• Approach Jumps 3×3

Strength

• Front Squat 4×4-6

Hamstrings

• Nordic Curls 3×4-6

Upper Body

• Chin-Ups 3×6-10
• Incline Dumbbell Press 3×6-10

Core

• Ab Wheel 3×8-12

Thursday (Low Day)

Recovery Conditioning

• Easy bike or tempo work

Isometrics

• Split Squat Iso Hold 3×30 sec
• Calf Iso Hold 3×30 sec

Shoulder Health

• Band Pull Aparts 3×15
• Face Pulls 3×15

Core

• Side Planks 3×30 sec

Friday (High Day)

Speed/COD

• Curved Sprints or Change of Direction Drills

Jump

• Bounds 3×10-20 m

Strength

• Bulgarian Split Squat 3×6-8

Posterior Chain

• Romanian Deadlift 3×6-8

Upper Body

• Chest Supported Row 3×8-12
• Dumbbell Overhead Press 3×6-10

Core

• Cable Chops 3×10

This is my training routine that I started recently and I want to know if it is any good. I am 16 years old, 6 foot 145 lbs, I play basketball, and I'm trying to get more athletic, strong, and put on muscle. I struggle with sticking with training routines because I don't know exactly how I should be training as an athlete (weight, reps, intensity), and worry if my routine won't work or apply to me. I would also like to know how I can fit this schedule into a routine of playing basketball at a fairly high intensity 6 days a week.

Monday (High Day)

Speed

• 4-6 × 10-20 m accelerations

Jump

• Broad Jump 3×3

Strength

• Back Squat 4×5

Posterior Chain

• Romanian Deadlift 3×6-8

Upper Body

• Pull-Ups 3×6-10
• Dumbbell Bench Press 3×6-10

Core

• Hanging Leg Raises 3×10

Tuesday (Low Day)

Conditioning

• Easy bike, jog, or tempo runs

Prehab

• Tibialis Raises 3×15
• Single-Leg Calf Raises 3×12
• Copenhagen Plank 3×20 sec

Core

• Dead Bugs 3×10
• Pallof Press 3×10

Mobility

• Ankles
• Hips
• T-Spine

Wednesday (High Day)

Speed

• Flying Sprints 4-6 reps

Jump

• Approach Jumps 3×3

Strength

• Front Squat 4×4-6

Hamstrings

• Nordic Curls 3×4-6

Upper Body

• Chin-Ups 3×6-10
• Incline Dumbbell Press 3×6-10

Core

• Ab Wheel 3×8-12

Thursday (Low Day)

Recovery Conditioning

• Easy bike or tempo work

Isometrics

• Split Squat Iso Hold 3×30 sec
• Calf Iso Hold 3×30 sec

Shoulder Health

• Band Pull Aparts 3×15
• Face Pulls 3×15

Core

• Side Planks 3×30 sec

Friday (High Day)

Speed/COD

• Curved Sprints or Change of Direction Drills

Jump

• Bounds 3×10-20 m

Strength

• Bulgarian Split Squat 3×6-8

Posterior Chain

• Romanian Deadlift 3×6-8

Upper Body

• Chest Supported Row 3×8-12
• Dumbbell Overhead Press 3×6-10

Core

• Cable Chops 3×10

If anyone is familiar with the homecourt app, I need some help. My shooting workout earlier today can’t load any part of the video but has detected pretty much everything else like my shooting analysis, shot attempts, and where I shot from.