Safe weight gain program for high school basketball players

¶ … Gaining Weight (25-35lbs)

How to Properly Gain Weight (25-35 lbs)

A high school junior weighing 200 pounds and is 6'8" tall has coming looking for workout and meal plans to help him gain between 25 and 35 pounds safely and properly. He needs to gain the weight in order to be considered for a college scholarship and has been advised by the recruiter he needs to bulk up in order to be college prospect.

A weight gain program consisting of proper diet and strength training will be set to ensure the gain is done safely, that all nutritional requirements are being met, and that the young man is building muscle instead of gaining fat. Workout schedules along with a list of recommended exercises plus meal and snack schedules for weight gain and weight training will be provided.

To properly gain weight and build muscle, a strict dietary plan, in addition to a well balanced workout schedule, is essential to guarantee success without the risk of injury or ailments. Consumption of certain food groups ensures that muscle is built while eliminating weight gain through fat. Proteins and carbohydrates are essential in building muscle mass and promoting the growth and strength of the muscles. Eating three square meals a day is not enough and eating too much protein at one time will can the person to become lethargic. In the weight lifting field, it is recommended that 3 meals and 3 snacks be consumed. (Coaching Association of Canada, You Need Extra…Section) This will ensure the nutrients are being distributed properly and not building up as unwanted fat.

Training for strength and muscle gain must be done carefully and correct techniques performed to guarantee muscle is getting the optimal workout possible. Muscle weighs more than fat so the more muscle built means the more weight is gained. Adequate rest and recovery time plus getting adequate sleep helps the athlete gain muscle and promotes the best way to protect muscles from over exertion or strain. Muscle gain is slow and on average only 10 pounds of muscle can be gained in a year's time depending on the age of the athlete. (Coaching Association of Canada, How AreYou…Section) The workout to be proposed in this paper will be geared toward basketball players and exercises that promote strength and flexibility.

Meal Recommendations and Schedule:

The diet is one of the key ingredients in building muscle mass and promoting weight gain. Meals containing high energy, nutrient-dense foods are highly recommended and foods like soups and salads should be eaten last and in moderation. (Coaching Association of Canada, High Energy…Section) Calorie intakes must be increased to supplement the calories burned during the workout and to provide fuel to the muscle. One rule to "bulking up" is to increase protein intake to 1.5 grams per pound of bodyweight. (Riveria, Bulking Up Basic #1 Section) A 200 pound athlete needs about 300 grams of protein a day and should spread it out over the 3 meals and 3 snacks. Water or drinks should not be consumed with meals but consumed between them to keep the stomach from filling up on the fluids. Here are examples of what the dietary plan should consist of:

Breakfast: High energy cereals like granola, shredded wheat, bran, or muesli

Hot cereals made with whole milk.

Fresh and dried fruits

Juices like apple, pineapple, apricot, grape or cranberry

Eggs and whole wheat or grain toast

Snack #1: Trail mix with raisins, dried fruits, nuts, and seeds

Peanut butter and graham crackers

Yogurt with fruit, nut, or granola added

Frozen dairy products

Pudding or custards made with whole milk

Lunch:

Baked potatoes

Baked fish (salmon, mackerel, etc.)

Poultry

Starchy vegetable (lima beans, corn, potato, peas)

Peanut butter sandwiches

Snack #2: same as Snack #1 or Milkshakes made out of ice cream or milk / yogurt / fruit

Energy or protein bars

Dinner:

Baked fish or poultry

Lean red meat

Starchy vegetables

Tuna

Sherbet or yogurt for dessert

Snack #3:

Same as Snacks 1 & 2 or Dried fruits

Nuts

Workout schedule and recommended exercise

Work outs will be done 3 days a week and every other day to allow the muscle to heal and recuperate properly. Work out days while be Monday-Wednesday- Friday or Tuesday- Thursday-Saturday with Sunday being for rest and recuperation. The exercises in the workout schedule are specifically for basketball players. Winters (2010) in the article, "Strength Training Workout for Basketball Players" states, "Our basketball weight training program is designed to help prevent athletic injuries, and produce a strong, lean, and flexible basketball player. We really feel like our emphasis on getting bigger and stronger in the weight room has paid huge dividends for us on the basketball court." In addition to muscle mass, the athlete must remain agile and flexible to keep from hurting his ball playing abilities.

The following principles need to be followed to achieve the optimal workout:

Weight train 2-3 times per week on non-consecutive days.

Perform each repetition with proper technique.

Rest one minute between each set.

Attempt to increase the resistance performed every workout.

Keep a workout card to monitor progress and to make workouts more meaningful.

Train explosively and maintain a high level of intensity in the weight room.

Players should be in and out of the weight room within sixty minutes (Winters, 2010, Basketball Weight Training Principles)

The schedule and exercises I propose for the athlete are Monday-Wednesday- Friday with Saturday and Sunday for rest and to recuperate. The schedule is as follows:

Mondays and Fridays-

Bench press (3 sets of 10)

Bicep curls (3 sets of 10)

Wrist curls (3 sets of 10)

Leg Press (3 sets of 10)

Lat pull downs (3 sets of 10)

Squats (3 sets of 10)

Bar dips (3 sets of 10)

Calf raises (3 sets of 10)

Abs (sit ups, leg raises- 30 each)

Wednesdays-

Incline bench press (3 sets of 10)

Lat Rows (3 sets of 10)

Dumbbell curls (3 sets of 10)

Tricep press-downs (3 sets of 10)

Leg Press (3 sets of 10)

Squats (3 sets of 10)

Calf raises (3 sets of 10)

Abs (crunches, leg raises- 30 each)

Other exercises for the athlete to do and can be done daily without any harm include: walking, biking, cardio exercises, swimming, and etc.

Conclusion

The athlete being young should gain at least 15 pounds of muscle mass and another 10-15 pounds form the high caloric intake. The schedules for eating, working out and rest (at least 8 hours sleep) are essential to the goal being met in a proper and safe manner. Eating of some fatty foods is acceptable as long as it is kept to a minimal. The athlete must stay focused and committed if he is going to succeed.