Are you a one sport middle schooler, basketball? If so, you are at a higher risk of injury due to physiological disparities created by playing basketball and/or burnout. A resistance training program will help counter muscular imbalances created by playing only one sport, break up the monotony of playing basketball “all of the time,” and develop a broader range of skills than those aided by basketball. As a middle schooler, you are at a physically developmental stage where playing only one sport can be detrimental to your skill development. The good news is that you don’t have to play multiple sports to get the needed skill development, prevent injury or prevent burnout.

It has been documented through research that middle school aged children can benefit in many ways from a safe, well-designed resistance training program. In fact, the American Academy of Pediatrics, the American College of Sports Medicine (ACSM) and the National Strength and Conditioning Association (NSCA) all support strength training for kids (as early as 6-years-old) if proper exercise technique, safety, and constant supervision are employed at all times.

Benefits of Resistance Training for Basketball Players

From general fitness to enhancing skill development to improving one’s play on the basketball court, much can be accomplished when things are done correctly in the weight room. The following list includes some of the benefits of resistance training that can be realized by middle school basketball players.

1. Injury prevention – A stronger more flexible muscle or joint is more difficult to injure than a weaker one.
2. Rehab – An increase in strength, range of motion, and blood flow are key elements in rehabilitating an injury.
3. Prepares you for the season-long grind – A strong well-conditioned body is better suited for the physical challenges that accompany a basketball season.
4. Produces power needed to explode off the floor – The ability to move forward, backward and laterally and to jump is enhanced by an explosive strength that can be developed in the weight room.
5. Generates a functional strength needed to execute certain basketball and childhood development skills/moves – Any time strength is applied to a certain movement (functionally), the movement becomes more effective.
6. Prevents burnout – A resistance training program acts as a supplemental and alternative workout program to basketball training. This provides a “diversion” from the occasional tediousness that can occur with playing basketball every day.
7. Improved self-esteem, confidence, and self-image – Nothing strengthens self-worth and confidence more than an increase in strength, fitness, and an improvement in self-image that occurs from a resistance training program.
8. Improves body composition – The muscle mass generated by a resistance training program is calorically more expensive than body fat which requires very few calories for its maintenance.
9. You feel better – An increase in energy and well-being are common benefits to having spent quality time in the weight room.
10. Improves flexibility – Training a muscle throughout its full range of motion will increase the range of motion of the joint(s) that that muscle affects.
11. Enhances overall athleticism – Any time you can run faster, jump higher, or move quicker on the court, an improvement in athleticism has occurred. So much of this begins with a resistance training program in the weight room.
12. Keeps morale high – Watching your game improve because of time spent in the weight room can add to your confidence and have you pushing for more out of your workouts.

Dangers of School Weight Room Training In Middle and High School

Unfortunately, throughout American middle school weight training rooms, boys and girls are performing resistance training programs that are directed by well-intended middle school coaches with the hope of elevating their player’s game to a higher level. Most coaches have been educated in a particular academic discipline such as history, math, or science. They have also had college course-work in coaching a variety of sports at the middle school level, but very few college education/teaching degrees provide the future coach with the resistance training education and experience needed to provide a safe and effective program, especially right out of school. As a result, these weight rooms have become a very dangerous place and often non-productive for young, underdeveloped, adolescent bodies.

The middle school years should be a time when students can develop a sound strength foundation for future resistance training programs and not feel intimidated once they reach the high school weight room. It is also a time to develop a working knowledge of how his/her body functions while performing resistance training exercises. It is not a time to get hurt or discouraged because of a poorly run program. Few, if any, middle school weight rooms employ “strength” coaches that meet the qualifications needed to demonstrate a working knowledge of resistance training’s effects on adolescent physiology. Every weight training room should have a professionally certified strength coach (i.e. Certified Strength and Conditioning Specialist – CSCS) with several years of experience employed to train each basketball player to his or her specific needs with an individualized program, and to provide supervision, correct exercise technique, and sufficient rest and recovery periods to optimize the training experience. An undergraduate or graduate degree in the field of exercise science, kinesiology, or the like, would also be helpful. This may be a problem, however, with school district budgets, but in the long run it would be much less expensive than a lawsuit.

Specific Movements To Avoid

Here are a few exercises that your middle school resistance training program may be utilizing that you would best be wary of:

1. Front/Back Barbell Squats – The compressive forces placed on the lower back of a novice adolescent lifter can lead to serious injuries. Also, barbell squats can lead to other injuries if the individual performing them has a longer or shorter torso length in relationship to his/her femur (upper leg) bones. Inefficient torso to femur ratios can places various forces on the knee and back due to excessive hip flexion (bending over too much at the waist with very little bend at the knee).
2. Olympic Lifts (Snatch, Clean and Jerk, or any version of these lifts) – These lifts are sports, not exercises. These lifts have over thirty coaching points each and are extremely advanced movements; not just something a coach demonstrates once or twice, and the athlete emulates it. My takeaway from attending a USA Weightlifting Club Coach 1 certification program is that each lift requires a significant amount of time and training to master proper technique for maximal performance. For example, the Chinese government travels the country in search of the next great Olympic lifters at the age of 9-years of age. This is identified by bodily lever lengths that are optimal for lifting, i.e. short arms and legs which provide for a greater amount of mechanical advantage, muscle biopsies, blood tests, etc. Once identified, they are taken to one of the country’s training facilities where the kids train for 10 years on technique alone with nothing more than a broomstick.
3. Plyometric Exercises without a Prerequisite Strength Training Program
4. Medicine Ball Chest Pass – This is a fantastic basketball exercise in that it is explosive and focus’ on acceleration, not deceleration. Without a certain amount of strength developed prior to performing this exercise, injury is likely to occur.
5. Broad Jumps – Another great exercise if quadricep strength and knee stability are sufficient to handle the stress of landing with repeated jumps necessary to form a set.  Build the quad and knee strength first and then green light the broad jump.
6. Barbell Squat Jumps – NEVER, EVER do these! These are a sure way to ruin your back for years to come, regardless of how long you have been training.

Functional Strength for Basketball

We all know that performing resistance training exercises will improve the strength needed to become a better basketball player. The question is, “Are you able to transfer that ‘weight room’ strength to a more functional form of movement on the basketball court?” The functionality and specificity of body-weight exercises help act as a segue to bridge that gap. This is done by increasing your strength and flexibility throughout the full range of motion that is created by the exercise.

Body-weight exercises were what was around long before gyms, weight machines, and dumbbells. These types of workouts help set a foundation for future resistance training programs by initiating neuromuscular activation and adaptation and a metabolic response necessary for sufficient resistance training affect. This is brought about by utilizing low-intensity, modifiable, compound body movements, i.e. bodyweight exercises. (Intensity is defined by the amount of resistance applied to an exercise). These exercises are more functional than resistance training machines and, therefore, more applicable to your basketball game. I have created the 30-Day Workout Challenge (bodyweight exercises for middle schoolers) to help “prime the pump” for my program, Middle School Basketball Training Program (10-12-month resistance training program for middle schoolers). Both programs provide a safe and effective strength building program for the middle schooler and will prepare you for future resistance training programs that you will encounter during your basketball playing days.

Although the 30-Day Workout Challenge adequately serves as a pre-requisite to a weight room resistance training program and plyometric exercises/program, it can also be used throughout your training “life” by changing your routine up so that your program doesn’t grow stale. Because a bodyweight program is capable of generating tremendous results that can be translated on to the basketball court, it is perfectly fine as a stand-alone program as well. Bodyweight workouts provide a “pre-entry” to the weight room, when a team resistance training program will be used, by helping set a foundation of strength and fitness prior to a potentially more intense weight room experience. Exercises that utilize only your bodyweight are safer, can be basketball-specific (depending on the exercise), convenient and easy to modify, do not necessitate a spotter, work the entire body, can be performed almost anywhere and at any time, require less information to get started, and are free. They can also be much less intimidating than a full-on resistance training program when you are just starting out. There are a multitude of jumping exercises from which to choose and bodyweight movements that actively engage the core that make this type of equipment-free training great for your basketball game.

Although the following exercises do NOT comprise a complete workout, each one of them should be included in all basketball related workout programs. Make sure that sufficient leg strength is present to handle the repeated stresses for all of the following jumping exercises. So, without further ado, here are my

Top 10 Bodyweight Exercises For Basketball Players:

1. 1-Leg Deadlift – This lower back, glute, and hamstring exercise is terrific for developing strength, balance, and stabilization.
2. Plank Up-Downs – A close relative to the push-up, plank up-downs help develop core and triceps strength.
3. Bear Crawls – A great full-body exercise that engages multiple muscle groups at once.
4. Broad Jumps – A basketball-specific exercise that can help increase the explosive power needed to “get off the floor.”
5. 1-Leg Hops – Builds unilateral leg strength and stability that assists in improving balance leaping off one leg.
6. Straight Leg Calf Jumps – Strengthens ankle and lower leg strength needed to help prevent ankle injuries and assists in increasing your vertical jump.
7. Leg Sequence (bodyweight squats, jump squats, alternating lunges, jump lunges) – An excellent group of exercises that trains explosive effort when fatigued; a common occurrence in the game of basketball.
8. Burpee with Vertical Jump – A fantastic full-body exercise that requires a maximal effort vertical jump.
9. Jump Squats – One of the most basketball-specific exercises known to man.
10. Push-ups – The gold standard for basketball training in that it strengthens the core and the entire upper body.

Ready to get to work?  Check out our program now and get the results you want and deserve in as little as 30 days.

Disclaimer: The purpose of this article is to assist male and female youth basketball players in enhancing his or her strength, balance, stability, and power for the game of basketball. With any physical training program injury is a risk. It is imperative that the information within this article be adhered to as stated for maximum results and a reduction in that risk of injury. Consult with your licensed physician or healthcare provider before beginning any training program for his or her professional advice regarding your program of choice and your involvement in it. Train smart and hard and most of all, HAVE FUN!

Rusty Gregory, MS, CSCS is the coauthor of Living Wheat-Free for Dummies (Wiley Publishing). He received his B.S. (Commercial and Industrial Fitness) in 1989 from Texas Tech University and his M.S. (Kinesiology) in 1991 from the University of Michigan. In 1991, he began his personal training business in Austin, Texas, and became a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association (NSCA). In 1995, he opened Forte Personal Fitness, a private personal fitness studio where he trains athletes from a multitude of sports and people of all ages, health backgrounds, and physical limitations.

Looking to get more playing time?   Try EARNING more playing time!  A college coach tells you how to earn more playing time by helping your team.  Learn ten ways you can begin to inspire others to be more confident in your ability to contribute.  You deserve more playing time if you truly love this game.   Now learn how to get what you want by helping others and delivering value.

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What Role Should Dairy Play In Your Basketball Nutrition Plan?

Much has been said about the controversy over whether or not dairy is good for you. Actually, you could form your own opinion by perusing the internet but, buyers beware… you may not get the entire story with your research. It is common for writers, bloggers and researchers to encounter negative personal biases of certain foods based on their own bio-individuality. If ignored, this predisposition leads to the disservice to those who can benefit from what dairy has to offer. Instead, each one of us stands to benefit greatly when our individual make-up is taken into consideration. Dairy is much more than just the gallon of milk on a shelf. You have to consider where it came from, is it commercial/conventional or organic?

One important fact to consider is that dairy’s negative health issues deal with those products that have been produced from animals in commercial feedlots. Put another way, food that doesn’t come from the healthiest of animals. Cows that have been fed grains, injected with hormones and antibiotics and reside in poor living conditions, don’t provide the nutrition and health benefits compared to cows who have been grass-fed, are hormone and antibiotic-free and are free to roam about. Therefore, when I refer to the positive attributes of dairy, I will be talking about these happy, healthy animals.

The question of whether dairy is healthy or not is a more complex issue than just having a tummy ache after you ingest a dairy product. What, if anything, is the underlining cause to this problem? As you look deeper into the root cause of the problem, there appears to be a more insidious work at play.

Like many foods, there are pros and cons to eating them. Unfortunately, when the negative effects of foods are presented, they are typically given from a conventionally grown and produced perspective. Grain-fed, hormone and antibiotic injected animals produce less than healthy food. But, before we compare the benefits and consequences of dairy products, let’s take a look at what may be driving the ill-health effects of dairy.

So, What’s Causing All of the Dairy Ruckus?

Intestinal permeability, or leaky gut, occurs when a protein called zonulin is up-regulated in the small intestine and the intestine wall “opens” up allowing pathogens, toxins and food particles into the bloodstream. This triggers the auto-immune system to respond but it becomes overwhelmed with the task at hand. These intruders circulate throughout the body and settle in certain areas which lead to inflammation in that area. Isn’t that great?

So, what causes this process to occur? Cutting or eliminating each one of these will go a long way in healing your gut.

1. Non-Steroidal Anti-inflammatory Drugs (NSAID)
2. Antibiotics
3. Standard American Diet (SAD) – Gluten, refined carbohydrates, processed foods and sugar.
4. Stress
5. Environmental Factors
6. Hormone Use
7. Chronic Infections

Diseases and disorders linked to leaky gut include, but are not limited to:

1. Depression and anxiety
2. Autoimmune diseases such as Type 1 diabetes, celiac, rheumatoid arthritis and             multiple sclerosis.
3. Obesity
4. Nutrient deficiencies
5. Inflammatory Bowel Disease (IBS)
6. Brain fog
7. Chronic diarrhea and constipation

Do I have your attention, yet? Typically, people who eat/drink conventionally produced dairy, tend to eat conventionally produced other foods as well. They are also more inclined to eat the standard American diet (SAD), a low-fat, high-wheat/grain, high-refined carbohydrate, high-processed food diet. This is a perfect scenario for leaky gut. It provides the environment for a system not ready to accept a commercially grown dairy product or anything else for that matter.

The following list will help you sift through some of the confusion that is brought about with the dairy controversy.

PROS VS CONS OF DAIRY

PROS

1. A Good Energy Source for Basketball.

Like with all foods, we should consider the sugar content of each dairy product we eat in order to assess its healthiness. Although it is true that added refined sugar in processed   foods is a major contributor to the chronic illness, obesity epidemic and other maladies   that we see throughout our country today, we can still benefit from its energy producing qualities in from real food sources in  time of high energy demand, like playing   basketball. It is best used when consumed as a pre- or post-workout meal so it can be used as immediate energy or to replenish glycogen stores (stored glucose in the blood,liver and muscles). On days where energy is not in as much demand, meaning less energy is expended, a lower carbohydrate intake is recommended because of its insulin-  raising effects. Insulin, the fat storage hormone, is secreted by the pancreas to carry blood sugar (glucose) to muscle and fat cells to be used later for energy. As more sugar is consumed, more is stored in our fat cells (in the form of triglycerides), leading to weight gain and increased triglyceride levels. By consuming dairy products that contain sugar      only on basketball playing days, you reduce the amount of sugar that increases weight and leads to health problems.

2. Contains Whey Protein (High Quality Animal Protein) for Rebuilding and Repairing Muscle.

Not only does whey protein protect against cancer, but its complete protein (animal) makeup enhances muscular strength and size, a necessity for developing basketball players.

3. Protects Against Heart Disease.

Research indicates that people who eat the most full-fat dairy have a significantly lower risk of cardiovascular   death than those who eat less of it. (1) In another study, researchers found a fifty percent reduced risk of having a heart attack in people who consumed full- fat, grass-fed dairy. Grass-fed dairy contains five times more conjugated linoleic acid (CLA) than its commercially produced counterpart. CLA is a healthy fat that is thought to be one of the driving forces behind the health benefits of grass-fed dairy products. (2)

4. Nutrient-Dense.

In a study performed on grass-fed dairy cows greater amounts of vitamins A, E and beta- carotene in butter than from commercial feedlot cows. (3) Vitamin K2, a lesser known orm of vitamin K, is found in abundance in full-fat, grass-fed dairy products. Vitamin K is needed for blood clotting and therefore, helps prevent heart attacks. Vitamin K2 directs calcium to the hard tissues where it belongs and away from arteries and soft tissue. Put another way, it helps prevent heart disease and osteoporosis.

CONS (The issue with the CONS is that the reason for the intolerance and allergies, in most cases, is a result of having leaky gut).

1. Lactose Intolerance.

Depending upon who you listen to, 50-75% of adults are sensitive to dairy products. People who lack the enzyme, lactase, needed to breakdown the milk sugar, lactose, will  have gastric distress if they are consuming pasteurized milk. The process of pasteurization kills the naturally occurring lactase in raw milk. (4) Lactose intolerance   increases with age therefore drinking raw milk (milk that hasn’t been pasteurized and still contains its natural lactase) becomes a better option.

2. Milk Protein Allergies.

People’s immune systems that have leaky gut are more likely to react to elements in milk, although it may still be possible to be free of leaky gut and have milk protein allergies. (4) Only 2.5% of the 3-year-old and younger crowd suffers from milk allergies, with most children outgrowing it.

3. Gluten Intolerance.

An exception to having leaky gut as a precursor for dairy sensitivities would be that of gluten intolerance.  These people are more likely to react adversely to milk because of the cross-reactivity of milk proteins and gluten. (4)

In nutrition, we tend to isolate certain compounds, nutrients and even food groups without considering the synergistic effects that they have with other elements in food. This leads to eliminating essential nutrients from our diet and can have dire consequences on our health or we can be cheating ourselves out of essential nutrients that our body needs for optimal health. If “leaky gut” is the guilty party (which I think it is in most cases) to many of the diseases and gastrointestinal disorders that we see today, wouldn’t we be better off healing our gut first before we eliminate dairy which has much to offer us?

So, if you are having problems with dairy address potential gut issues first. Try eliminating all grains, sugar and vegetable oils, i.e. processed foods, and focus on a real food, nutrient-dense diet. Once you have done this, remove all dairy products for 3 or 4 weeks and then slowly add each dairy full-fat, grass-fed item back in one by one. In his book, Your Personal Paleo Code, Chris Kresser lists dairy items in the proper re-entry order, from the least amount of lactose to the most. The order is as follows: 1. Ghee (clarified butter); 2. Butter; 3. Kefir (fermented milk); 4. Yogurt; 5. Hard Cheese Before Soft Cheese; 6. Full-Fat Heavy Whipping Cream; 7. Sour Cream; 8. Ice Cream (for lactose content ONLY); 9. Buttermilk; 10. Milk (whole, 2 percent, 1 percent, nonfat). (5) This will not only go a long way in removing your discomfort and other health issues, but it will also help identify the dairy offender.

Now, if you will excuse me, I’m going to go pour myself a glass of grass-fed, organic, hormone and antibiotic-free whole (full-fat) milk before my workout this afternoon. Cheers!

Sources:

1. Guyenet, Stephan. “Full-fat Dairy for Cardiovascular Health??” www.wholehealthsource.blogspot.com. 9 April, 2010. 18 April, 2015.
2. Smt, Liesbeth A., Ana Baylin, and Hannia Campos. 2010. Conjugated linoleic acid in adipose tissue and risk of myocardial infarction. The American Journal of Clinical Nutrition. Published, May 12, 2010.
3. Searles, SK et al, “Vitamin E, Vitamin A, and Carotene Contents of Alberta Butter.” Journal of Dairy Science, 53(2) 150-154.
4. Kresser, Chris. “Dairy: food of the Gods or neolithic agent of disease?” www.chriskresser.com. 8 February, 2011. 18 April, 2015.
5. Kresser, Chris. Your Personal Paleo Code: the 3-step plan to lose weight, reverse disease, and stay fit and healthy for life. New York, NY: Hachette Book Group, Inc. 2013. Print.

Rusty Gregory, MS, CSCS, CWC CES, is the author of Self-Care Reform: How to Discover Your Own Path to Good Health  and Living Wheat-Free for Dummies a). He is a personal fitness trainer, a Certified Strength and Conditioning Specialist, a Cancer Exercise Specialist, a Certified Health and Wellness Coach and a dailyRx Contributing Expert. He received his master’s degree in kinesiology from the University of Michigan.

Rusty is also a Certified Health and Wellness Coach. He helps people make lasting behavioral changes that lead them to become their best selves. Coaching has allowed him to become more empathetic with people and their wellness “issues.” Rusty has seen many realize a higher level of wellness and begin to live life with more depth, meaning and purpose. He uses this approach in Self-Care Reform: How to Discover Your Own Path to Good Health to motivate people to action.

Rusty’s desire to teach others about eating healthy culminated in the writing of Living Wheat-Free for Dummies. The title can be a bit misleading. It extends beyond the removal of wheat from the diet and into the grain-free, low-carb and vegetable oil-free lifestyle that would benefit us all. He has seen many people dramatically improve their health by eliminating the inflammatory foods that create the most damage to the human body. To learn more, visit www.RustyGregory.com.

Note from the publisher: We had a chance to meet Rusty Gregory while training his son David and daughter Lauren in our player development programs.  Like so many of the parents in our gym, Rusty is humble but extremely accomplished and expert in his field.  When I found about Rusty’s expertise, I asked him to help me address this hot debate which we had already explored the con sides of.  Rusty went above and beyond my request and gave us some great insight into the topic.  We look forward to sharing his insight again and highly encourage anyone committed to exploring wellness, physical training and physical recovery from cancer to check out how David can help you.