hey, can somebody help me??? i get up at 4:30,run to the gym come back go school. go back to the gym(cardio) good/bad
Not really sure what you are asking? What are your goals? Are you looking to build muscle, get better at basketball? Your workouts should address your goals. Basketball requires power, rotation, and stopping and starting aerobic/anaerobic power. That is what you should train for if your goal is to improve your sport. (You might want to do some intervals of sprints instead of steady running). You may also be doing too much cardio depending on your goals. How long is your morning run to the gym? Why are you doing more cardio after school? Are you doing strength training at the gym?
Rest is as important as training, so make sure you have recovery built into your plan.
As a basketball player, it seems to me that you might also be interested in speed, agility, and quickness, and that since basketball players travel in all different directions, you might benefit from training in a direction other than just forward running.
Maybe while you’re running, every 5 minutes add a 100 yard sprint, so you get some high intensity training incorporated into your run. That will help you chase the ball quickly when needed. You might also do a few sets of side shuffles for part of your run. One minute shuffling left lead, one minute shuffling right lead. Run in a forward zig-zag – Starting on your right foot, moving forward and right, run R, L, R, L, R, L, R (very short pause with left foot in air) then move the forward and left starting on left foot L, R, L, R, L, R, L. Since there’s a pause where the 8th step would be, this zig zag can be done really nicely to music (1,2,3,4,5,6,7 rest 8, 1,2,3,4,5,6,7 rest 8)
Plyometrics, particularly vertical jumps.
Upper body strength training for power when passing and shooting.