Quote (Haxjsp @ Nov 23 2014 07:30am)
Which upper body workouts would you recommend for athletisicm especially for basketball? like (quickness, vertical leap and strength)
For Vertical Leap:
http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=277739079#p277739079For overall muscular endurance and explosiveness, you will need to perform exercises with an explosive positive, and slow, controlled negative, on each rep.
That being said, the actual exercises to perform should be MOSTLY compounds, with some basic movements as well.
Example:
Squats (front and back), Clean and Press, Deadlifts, Bench Press (regular and close-grip), Lunges, Hanging Leg Raises, Bent Over Rows, Standing Overhead Press, DB Lat/Front Raises, Lat Pulldowns, Pullups (weighted or bodyweight), Pushups, Situps (roman chair preferred), Knee Raises, and Dips.
These are the most important overall exercises you can do for the sake of your goals.
In addition to the tempo which was discussed earlier, you will do a set/rep scheme of 12/10/8/6/6 of each set, going up in weight with each set.
EDIT:
Obviously, you will not train all of those exercises each day. Split the workout up into at least 4 separate days in a manner that suits you.
This post was edited by SKCRaynor on Nov 23 2014 07:26pm