ZILLA WORKOUT

if you want lean muscle mass (ei. basketball players) do this every other day)

Category:

Sports

Tags:

• workout

[zillafarilla]

use the pump fake a la' Kobe to get the defender to fly by you... then take your time and drain it... or draw the contact and get 3 free throws...

[rpalmero]

thanks a lot.

1 more thing lol

if i had 5 open midrange jumpshots i would maybe make 3 lol. but if i have an open 3 but i dont have enough time to set my feet and bend my knees so i can put my legs into the shot its gna airball short. i dont no y because i am stronger than the majority of guys on my team. any answers??

[zillafarilla]

well... i was a one dribble pull up type of guy... 3/5 ain't bad at all... any coach will live with 60% shooting... if you don't have enough time to set and get ur legs into the shot its probably a bad shot... you should never really be shooting contested 3's unless the clock is winding down... but if you are its that much more important to get your legs underneath you...

[carlosmiguel09]

can you send me your full workout program....tnx.

[zillafarilla]

squat jumps 3x10 (increase reps by 5 each week)

lunges 3x10

leg press 3x20 (light weights with these)

medicine ball lay ups (do these to cool off)

that was the bulk of what i did... you might want to split the exercises up into different days so you can get enough rest to see results...

[zillafarilla]

also hit the track a couple times a week... warm up with a mile jog... run wind sprints 40 yds x how many you can do at a good speed... increase by a couple each week...

[carlosmiguel09]

Bro where du u live?coz im here in the Philippines ill be going there maybe on dec.coz i want to play to a college basketball there or juz a simple league that can earn money....im 20 years old stand for about 5'10''give me a message ok thank you Bro!God bless you...

[zillafarilla]

this is what i did for legs:

Squats 3x10 (with the most weight you can do a set of 10 with...)

Super Squats 2x10 (go all the way to the floor on your way down then explode up... do these once a week cuz they zap your legs)

calf raises 3x10 (10 reps with feet pointed in... 10 reps with feet pointed out)

leg extensions 3x10

leg curls 3x10

jump rope (everyday for at least 5 to 10 minutes with a speed rope)

[zillafarilla]

well... take it from a 25 year old OG... my dunking days are numbered now... but to increase 2 foot vertical you need to do alot of squat jumps (hold a medicine ball while doing it if you want more resistance), squats, leg extentions to keep the pressure off your knees, leg curls to keep your hamstrings flexible, and lots of rim touches... do those and your two foot jump will catch up with your one leg explosiveness...

[rpalmero]

(16 year old kid looking 4 advice lol) i'm assuming you have some hops so what are the main exercises you do 2 work on your vertical?

I'm 6"4 too and can dunk of 1 foot with ease 2 hand tomahawk and stuff. But off 2 feet i can barely get 2 hands at the moment.

(My jump has been better before but i developed tendonitis from working too hard.)