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JOIN NOWcan any one come up with a workout plan with just resistance?
can any one come up with a workout plan with just resistance bands and dumbells to help me throw harder in basball
Workout CoachCoach
ANSWERS
Workout CoachCoach
Hi Tyler
If your goal is to throw harder then the bad news for you is that you probably won't develop the necessary strength using only resistance bands and dumbbells. You first require to develop maximal strength in the muscle and that means using weights that are 85% of your one repetiton maximum (1-RM) for 6 reps and work your way down to 1 to 2 reps at 95 to 100% 1-RM. Once you have the necessary strength then it is a matter of converting into power, so lighter weights done quickly.
Trained athletes can use system called Complex Training which allows them to train with heavy weights for two to three sets, follow up with a bench press throw, a medicine ball throw and then the throwing of a ball - all with about 4 minutes rest between sets. This activates the muscle and allows for the recruitment of more motor units, result perhaps an improvement in speed of up to 5%.
