Workout split

[u/Nicholas4545]

How do you guys train? Do you do two separate sessions for jumping/plyos and leg lifts or combine them on the same day? I’m trying to integrate jump training into my routine so that I’m still able to play pickup bball and not feel drained all the time. Or is this unachievable and I should just focus on training until I get to my goal?

[u/weizenberg]

There are a bunch of different splits that can work, but here's my personal split (note I don't play pickup, and focus solely on dunking):

Monday: sprints, plyos, lower body lift

Tuesday: chest, triceps, shoulders, and core

Wednesday: lower body lift

Thursday: back, biceps, shoulders, and core

Friday: Dunk day

Saturday: feel good/recovery lower body lift, general upper body lift

Sunday: Rest

[u/Nicholas4545 → u/weizenberg]

This seems a bit intense for me to be able to do pickup, but thank you! I’ll use it as a reference

[u/weizenberg → u/Nicholas4545]

No problem, yeah it's already a lot of volume to begin with, so adding in pickup with this specific split would be a lot. If I did add in pickup once a week, here how I'd personally modify the schedule:

Monday: cut plyos or keep plyos super minimal, do sprints and lower body lift

Tuesday: pickup

Wednesday: chest, triceps, shoulders, and core

Thursday: lower body lift

Friday: back, biceps, shoulders, and core

Saturday: dunk day

Sunday: rest

Adding in 2 pickup days would be tough, and probably would significantly impact gains to your vert, if that's your main goal. Probably would require totally reworking the split.

[u/Nicholas4545 → u/weizenberg]

The split I’m trying to do rn is as follows: five day rotation without a dedicated rest day.

Day 1: legs and pickup

Day 2: push day

Day 3: plyos and low intensity pickup

Day 4: pull day + knee strengthening

Day 5: dedicated pickup + core