Want to Jump Higher in Basketball? Don't Over Train!

Want to Jump Higher in Basketball? Don't Over Train!

If you want to jump higher in basketball, volleyball or football it is critical that you don't over train. Recent university studies conducted around the world have shown that recovery from strength training requires far more rest time than previously thought. Some studies have shown that high intensity strength trained muscles take much longer than expected to recover and become stronger. It has been indicated that the muscles are still growing stronger up to 21 days after the workout session.

The researchers found that the same results can be produced when the workout time is reduced by two-thirds. In one study involving male weightlifters the results suggested that it was actually counterproductive to spend too many hours everyday exercising.

The study at the University of Glamorgan in Wales focused on students aged 19-23, who regularly worked out. They were divided into two groups, and both groups were asked to do the same set of exercises three times a week for eight weeks but one group did one set of 8 repetitions per session while the other group did three sets of 8 repetitions. At the end of the study both groups had made significant improvements to their strength but there was little or no difference between the groups.

Any strength training program that has you in the gym three or more times a week will probably have you plateau within four to five weeks. The only way to shift you from this plateau is to cut back and then restart on training, and this will re-start the gaining processes again. Beginners will see progress for longer than this, as their strength will increase through neurological adaptations for up to three months after starting strength training.

Many of us know people who do the same training routine three or four times a week and never make any progress after the first initial boost.

If exercises remain at the same intensity there is no reason for new muscle to grow. You must understand the relationship between the increasing intensity of your workouts and the decreasing frequency of those workouts, if you want to train effectively.

There are two main components of strength training, first there is the intensity of the exercise and secondly the recovery after the exercise. To effectively increase functional muscle size, infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is what is needed. Recovery is clearly the most ignored aspect of this.

If you can give your muscles more time to recover between strength training sessions you will be on the way to major gains in muscle size, strength, and fat loss. Your rest days are as important, and in some ways more important than your training days.

To Sum up: If you want to jump higher in Basketball, it's not the number of training sessions you have per week, but the intensity and recuperation that's important.

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