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Q&A: Gain Weight, Stay Quick

Scott Wachter

Q: I am a basketball player, 5'11" and 175 lbs. My goal is reach 190 lbs without losing my quickness. I do interval training. Is that right? What suggestions do you have to build my foundation again for basketball competition?

A: For your intervals, aim for each sprint to last 12-15 seconds, walking for 1 to 2 minutes between sprints. Then, twice a week, do a long aerobic "flush" workout on an elliptical machine or bike. Spend your other days playing basketball to improve your conditioning. Mix it up like this:

  • Day 1: Basketball conditioning
  • Day 2: Interval training
  • Day 3: Aerobic flush
  • Day 4: Basketball conditioning
  • Day 5: Interval training
  • Day 6: Aerobic flush
  • Day 7: Off

Take note that every conditioning session should begin and end with a five-minute warm-up/cool-down.

Tags: Speed, Sports Performance, Basketball, Elliptical, Acceleration, Q&A, Agility