(The article first appeared in Men's Health August 2013 Issue, for more click on: https://www.facebook.com/menshealthphilippines)
BASKETBALL may be a game of the giants, but size is no longer the yardstick when ballers go to the gym. “Unlike before, when you lift a lot of weights to build mass, ngayon, you don’t have to be big — you have to be strong,” affirms Dexter Aseron, P.T.R.P., C.S.C.S., strength and conditioning coach for the Smart Gilas Pilipinas national basketball team.
And strength isn’t measured simply by your capacity to lift heavy weights; in fact, the routine of the Gilas players focuses on basic and often overlooked moves. “Ang importante is you work the core, the hip extensors, the chest, and the legs, including the butt and the hamstrings,” Aseron says. Try these two minimalist workouts he has plotted. All you need is a medicine ball and your body weight to shore up your weak spots and build strength to withstand physical ball games.
Men’s Health : THE GILAS PILIPINAS WORKOUT
THE STRONG AND STEADY PLAN
DIRECTIONS : Perform both routines as a circuit, doing 10 reps of each move until you complete all four exercises. Do a total of 3 to 4 sets, resting for a minute after each set. Do each workout twice a week.
Assume the plank position, with your body forming a straight line from your shoulders to your feet, while engaging your core. Slowly straighten your arms out one at a time until you end up at the start position of a pushup. That’s 1 rep. Remember to keep your hips low and your body straight throughout the move.
OVERHEAD SQUAT WITH SLIDE
Stand with your feet shoulder-width apart and hold a medicine ball over your head. Slowly lower yourself by pushing your hips back and bending your knees, going as low as you can. Slide your feet two paces to the left, then to your right, then go back to the starting position. That’s 1 rep.
MEDICINE BALL PLYOMETRIC PUSHUP
Assume the pushup position with your right hand on top of a medicine ball. Lower yourself until your chest is near the floor. Explode back up to your right side, with your left hand ending on top of the medicine ball while your right hand hits the floor. Reverse the movement and keep going until you do 10 reps for each arm.
SINGLE-LEG ROMANIAN DEADLIFT
Stand with your feet shoulder-width apart and hold a medicine ball in front of your thighs. Bend your knees and slowly lower the medicine ball to your left foot, with your right leg extended up in the air. Make sure to keep both knees slightly bent, and your shoulders and lower back arched. Try to keep the suspended leg off the floor for the entire set. Do 10 reps, then switch sides.
SIDE PLANK WITH REACHUNDER ROTATION
Lift your body into a side plank, propping your weight on your left arm while raising your right arm straight above so that it’s perpendicular to the floor. Keep a straight line from your shoulders to your feet. Reach under and behind your torso with your right hand, then lift your arm back up to the starting position. Keep your core contracted at all times. That’s 1 rep. Do 10 reps, then switch sides.
Stand with your feet shoulder-width apart and hold a medicine ball at chest level. Shift your weight over to your right leg as you push your hips backward, then lower your body by dropping your hips and bending your right knee. As you stand back up, step your right foot back across the opposite leg and lower your right knee until it’s almost touching the floor. That’s 1 rep. Do 10 reps, then switch sides.
SINGLE-ARM PUSHUP WITH SLIDE
Assume the pushup position with your right hand resting on top of a medicine ball. Slowly bend your left elbow while sliding your right arm forward until your chest is almost on the floor. That’s 1 rep. Do 10 reps, then switch sides.
Stand with your feet shoulder-width apart and hold a medicine ball above your head with your arms straight. In a single motion, perform a forward chop with your arms while slightly bending your knees, then go back to the starting position. Keep your core contracted throughout the desired rep range.