FAQ: Training Intensity
One of the biggest mistakes I see teen athletes make is not training at the right intensity, which is understandable. If Most teens new to weight lifting don’t know how to properly lift at 100% effort. Unfortunately, if you never push your limits, you won’t improve your strength. Think of it this way…
…Running 1 mile a day for 25 days in a row, won’t help you run a marathon.
…Bench pressing 100 lbs 10 times a day for 10 days won’t allow you bench 1,000 lbs.
Similarly, if you don’t practice at game speed, the skills you work on won’t translate to your game. It’s not easy, in fact, it’s quite rare to consistently practice and lift at a very high intensity level. Just listen to JJ Redick…
Instagram: @jjredick sits with @knuckleheadspodcast and breaks down the intensity of individual NBA Off Season routines.
THAT is what it takes to be a high level baller. NOT watching YouTube or Insta or snip-snaps all day!!! Watching highlights doesn’t mean you’re going to put up highlights.
The routine that JJ talks about was refined over time to fit his style of play and his body. You couldn’t copy it if you tried, but if you did, it STILL wouldn’t make you as good as he is.
The point is the attention to detail, commitment, and hours and hours of pure grinding it takes to be an elite baller. There is no magic formula or secret sauce. You will find loads of workouts here and elsewhere on the inter web that can help you become a better player and athlete but ONLY YOU can put in the many many hours it takes and YOU MUST do it at a high level of intensity or IT DOESN’T COUNT.
What do I mean? Game speed, game reps every time. We’ll get into that more later, but don’t ever forget that focus and intensity are required to improve your basketball game.
So, how do you know if you're training at the right intensity? It's not just about throwing around heavy weights; it's about challenging your muscles enough to make them adapt and grow stronger. Here are a couple of ways to think about it:
Are you pushing your limits or stopping because you reached a certain number of reps?
For strength training, you should feel challenged by the last few repetitions of EVRY set. If you feel like you could do 5 or 10 more reps, you probably aren't lifting heavy enough to build strength. So how do you know when to stop?
Reps in Reserve (RIR):
This is a more specific way to gauge your intensity. Think about how many more repetitions you could have done with good form at the end of a set. To train at High Intensity (Building Strength): You should feel like you have 1-3 Reps Left in Reserve (RIR). This means that if you absolutely had to push yourself, you might be able to squeeze out one to three more repetitions with good form. This is the sweet spot for getting stronger.
Imagine this scenario:
You're doing squats aiming for 8-12 reps per set. You've done 8 repetitions, and your legs are burning.
If you feel like you could easily do another 5 reps with good form, DO IT!!! Next set, increase the weight. You have more than 5 RIR.
If you feel like you might be able to do 1 or 2 more with perfect form, but it would be a real struggle, you're likely in the right intensity zone (1-2 RIR) for building strength.
If you fail on the 8th rep or your form breaks down significantly, you might have gone too heavy for that set.
Important Note for Teens:
Focus on Good Form First: Before you even think about intensity, make sure your technique is perfect. Bad form can lead to injuries. Work with a coach or experienced lifter to learn proper form for each exercise.
Listen to Your Body: Don't push through pain. If something feels wrong, stop.
Progress Gradually: Don't try to lift the heaviest weight possible right away. Gradually increase the weight as you get stronger.
Proper Rest: Your muscles need time to recover and rebuild. Make sure you're getting enough rest between sets and between training sessions.
Back to the Analogies:
Just like you wouldn't expect to run a marathon by only running a mile at a comfortable pace, you can't expect to get significantly stronger by always lifting weights that feel easy. You need to challenge yourself appropriately to see real results! This doesn't mean going for a personal record every single workout, but it does mean pushing yourself within a challenging range where you feel like you have a few more reps left in the tank.
By understanding and applying these concepts of training intensity, you'll be able to make much more progress in your strength training journey!
