Bro said EVERYTHING in 8 min! Thanks helped a lot

@dakotarivers

2 жыл бұрын

Of course! More content on the way!

@MakaveliDior

2 жыл бұрын

@@dakotarivers Bro one question do you use creatine ?

@wmp76

2 жыл бұрын

@@MakaveliDior he doesn’t

@raphaelenrile1705

2 жыл бұрын

@@dakotarivers bro can you do a lower plyometrics routine

@ytkl-jt8019

2 жыл бұрын

@@dakotarivers how old were u at 16 bro?

Upper body First workout: Set a timer for 3 mins First min hammer curls (dumbbell lookin up) Second min regular curls (dumbbell lookin up then to the side) Last min hold the dumbbell in the air Second workout:
bench press 4 sets x 8 reps Dumbbell rows 3 sets x 8 reps each arm Shoulder extensions 3 sets x 12 reps Tricep pulldown 2 sets x 1min Incline bench press 3 sets x 10 reps Shoulder press 3 sets x 10 reps Lat pulldowns 3 sets x 8 reps 5 pushups then hold the pushup position for 1 min 2 sets Lower body RDL barbell 3 sets x 12 reps Split squats 3 sets x 10 reps each leg Step ups 3 sets 5 reps each leg Calf raises 3 sets x 12 reps Slow to explosive squats 3 sets x 8 reps Luges 3 sets x 10 reps Core Sit-up reach 2 sets x 25 reps Russian twist with medicine ball 2 sets x 25 reps As many crunches as u can Plank 2 sets x 1min Flutter kicks 2 sets x 20 secs Side planks 2 sets x 30 secs each side Monday: Upper Body Tuesday: Lower Body/Core Wednesday: Rest Thursday: Upper Body Friday: Lower Body/Core Saturday: Rest Sunday: Rest

@cammmm2400

5 ай бұрын

Love u for this

@LightHouseAbbayel

Ай бұрын

Thanks bro

@OliverWulff

Ай бұрын

This is very helpful thank you

@rokovimor9761

21 күн бұрын

Dang i was following along and doing everything 😂

@highsaia7343

20 күн бұрын

So you don’t do the whole workout on one session?

This is for everyone: on your rest days, still do active recovery like stretching, going on a walk, somethin’ very light. Rest doesn’t mean laying in bed all day haha

@dakotarivers

2 жыл бұрын

Exactly

@OG.600

2 жыл бұрын

On rest days I usually take a 15 Minute run with low intensity, spinning and some blackroll/ stretching. Also if possible for y’all study some film and try to find what u can improve.

@lateef7212

2 жыл бұрын

@@OG.600 what foods do you avoid

@OG.600

2 жыл бұрын

@@lateef7212 tbh I avoid a lot of meat in rest days because eating a lot of meat slows down your recovery. Plant based diets are known for faster recovery!

@shanks2872

2 жыл бұрын

@@OG.600 i would say avoid red meat not meat in general, maybe a bit cliche but chicken and salmon are great for example

you’re so goated for this, the amount of people you can help just from this video alone. Much fucking respect to you dawg.

@dakotarivers

2 жыл бұрын

Thanks dawg

@camricks4461

2 жыл бұрын

@@dakotarivers is there a way we can practice basketball and workout at the same time using this schedule? If so when do you think it’s best to play or practice

@Jkloutp

Жыл бұрын

@@camricks4461 Practice on rest days

@adrianpintor7516

Жыл бұрын

@@camricks4461 you can still do both on the same day, pjf performance talks about this in his vids

@icespiceoverratted

Жыл бұрын

@@adrianpintor7516 yeah i do both on the same day

These videos help you a lot if you don't have a routine, the video is very simple and everything is perfectly understood.thanks bro

Lots of love bro! Thanks for the guidance! You ve outdone most atheletes/coaches in sharing knowledge of higher level hoops~ respect! 😄

Upper Body Three minute - Bicep workout Set a timer for three minutes 3:00-2:00 Hammer curls 2:00-1:00 Normal curls 1:00-0:00 Dumbbell Hold No pause in between Bench press 4 sets x 8 reps Dumbbell rows Each hand 3 sets x 8 reps Shoulder extensions 3 sets x 12 reps Triceps pull down 2 sets x 1 minute Inclined Bench Dumbbell press 3 sets x 10 reps Shoulder press 3 sets x 10 reps TRX Band workout (back workout) 3 sets x 8 reps 100 push ups Push ups hold 2 sets x 1 minute Lower Body RDL Bardell or Dumbbell 3 sets x 12 reps Split scuat 3 sets x 10 reps Each leg Step up 3 sets x 5 reps Each leg Calf rises 3 sets x 12 reps Slow to explosive scuats 3 sets x 8 reps Lunges 3 sets x 10 reps Each leg Core Sit ups reach 2 sets x 25 reps Russian twists with medical ball 2 sets x 25 reps 200 crunches Plank 2 sets x 1 minute Flutter kicks 2 sets x 30 seconds Side Plank 2 sets x 30 seconds Each side

@lukemills5179

2 жыл бұрын

Thank you so much I was looking for this comment so that I don’t have to write it down myself

@ragheeda23

2 жыл бұрын

Bro this man the goat

@ricegames4201

2 жыл бұрын

tysm man you just saved me more time

@hauafleming9068

2 жыл бұрын

U dropped something 👑

@darshkadakia3808

2 жыл бұрын

Goat activity

This is what I needed. I’ve been training like I want to be a bodybuilder not an basketball athlete💀😂. Thank you for this workout plan bro💙 keep it up!

@lil_hhit4418

8 ай бұрын

Same 🤦🏻‍♂️🤦🏻‍♂️

@yarche2412

6 ай бұрын

Bro same, how is ur progress after 11 months? Do u use this program?

@GeorgioPapadakos

13 күн бұрын

@@yarche2412

I’m trying to get back in basketball shape, so I appreciate this heavy

Man is an absolute beast and he helps us get better!

@dakotarivers

2 жыл бұрын

Thank you!

Keep workin big dog! ✊🏽

@dakotarivers

2 жыл бұрын

Bro I’ve been watching you for years. Thank you for the love man 💯

@tsvetomirtrifonov3923

2 жыл бұрын

kis from king plamen u can 1v1 him and he will bust yo ass #1 SETT in the world #freeelo#bezplatenuslessbott#ezwitthazattheend

@icespiceoverratted

Жыл бұрын

YOOO ZACH

@icespiceoverratted

Жыл бұрын

@@dakotarivers bro I would go crazy if Zach commented on one of my videos 😂

Tried the workout today and there's a huge difference 🙏🏾

Keep on grinding man, hope to see you in the big league

I want to start out by saying thank you for posting this video, I needed a starting workout plan and this helped a lot! The push-ups on upper body days are the absolute worst! I can barely do 30 a day hopefully in the next couple months I can push it to 100

@nonchalantvonno9537

Жыл бұрын

Any update

this is a huge help to me broo thanks gang much love🤞🏽💯

This video is an absolute W. I was researching on what to do as a hooper, and this really helped me.

Thanks that helps me alot 🙏continue doing a basketball daily workout.

Thanks man... Always wanted to know what training basketball 🏀 players do. Incorporated the routine to my basketball training. Can't wai for results.. let's see!

No coaches in there either, just you putting in that work 💪 Great stuff!

Thx am in the 11th grade and started hitting the gym for the first time. Am 15 atm. This will be a good help in my basketball journey

I’m gonna do this with my middle school team. Thanks Sir

Damn bro this training methods inspired me a lot. God bless you. Wish you best in reaching your goals.

@eankoz630

Жыл бұрын

did this workout help you build muscle

@playertwo4470

5 ай бұрын

​@@eankoz630Its about the driver not the fuel

This video is pure dose of motivation and inspiration

Thank you for this workout , i've been training like a bodybuilder this whole year 😩

Thank you so much man I’ve been trying to balance my gym and basketball workouts and have been struggling to improve I hope that now I can get better and hit the weight room

@josephstallin4717

8 ай бұрын

Have you been using this recommended workout if so how did you see yourself improve from it?

the upper body workout has helped me a lot!! Appreciate it broski

@brosel3951

2 жыл бұрын

do u do upper rest lower rest core rest and keep going or do u do something else?

@cantguarddamian9911

2 жыл бұрын

@@brosel3951 schedule at the end

Young baller from belgium it helped me a lot keep grinding 🙏💪

Love this workout! Great work🔥

amazing video dog, keep grinding god has a plan.✊

Ayy bruh I was never D1 but I was pretty nice at hooping, watching this got me motivated to quit smoking weed and get my athleticism back

I really enjoyed seeing your workout routine my guy.Looking forward to incorporating it into mine💯🤞🏽

THIS IS JUST THE BEST VIDEO! GOT EVERYTHING IN 8 MINUTES. NO CAP.

THANKS FOR THE VIDEO MAN, YOU SHOULD ALSO DO VIDEOS ABOUT YOUR DIET. FROM SPAIN 💪

Keep up the hard work 💪🏼🔥

@dakotarivers

2 жыл бұрын

Thanks man!!

Love you bro this is really helping my game and strengths in basketball 🏀

This is amazing! Really appreciate this

Imma be d1 and y’all are gonna know my name but for now I wanna say thank you my boy for being straight to the point. Good luck👍🏽

@YzrtSushi

2 жыл бұрын

You got it chief. I’m trying to make the varsity first then work my way up. 👍🏾

@Hsianggsusjxbxb

2 жыл бұрын

@@YzrtSushi tryna make it out of Australia🤣

@mohameda1165

2 жыл бұрын

@@Hsianggsusjxbxb Melbourne?

@t-dawg

2 жыл бұрын

@@Hsianggsusjxbxb I'm trynna make it outta Africa bro😭

@ynwgoob6467

2 жыл бұрын

Who know D1 players. Ima be there

thanks lil yatchy you're the goat

bro best workout plan to follow plus the presentation was cool and easy to understand and follow

Can you please make a video about basketball practice routine and what you working on each practice? btw thank you for the helpful content

Just did this for the first time and i can say that it's a killer workout

@dimi_nkc

5 ай бұрын

All in one day?

@E4J5

5 ай бұрын

Yea​@@dimi_nkc

2:54 - Leg Workout 4:30 - Core

@kaminoken

10 ай бұрын

Why only those?

@fakepodcast2053

7 ай бұрын

@@kaminokento find later bruh

Very informative! Straight forward as well.

I haven`t found a vid like this my whole live it is just perfect thx

Thanks for upload! Good editing work. Also can you show how many times a week you train in the gym with shooting/playing with team, same as you did with workouts. I play everyday, but i feel like i need a rest not only from lifting weight but also playing basketball.

@Theguyonyt209

2 жыл бұрын

This would be good

Please do more of these workout videos I love them

@dakotarivers

2 жыл бұрын

Will do 🤞🏾

@lombardia1509

2 жыл бұрын

@@dakotarivers you are my role model bro. Waiting for new videos.

Thanks so much been looking for a program that supports athletes thanks so much Ima use your workout and advice

I'm gonna try it as soon as I'm back to the gym (currently sick)!

Just did this and it's the best workout I had in a looooong time. Thanks for it. Also what are the names of those songs?

@thanosmits1638

Жыл бұрын

Hey man, would you mind sharing the results of the routine? Did you get faster, stronger, more explosive, bulkier? Thanks in advance!

Any possibility that you could make a video on a conditioning and running routine to stay in shape for the season?

@ArminMuslim

2 жыл бұрын

Would be dope

@Jay4

2 жыл бұрын

Facts💯

@bwall3994

2 жыл бұрын

Yes muuuuuuuch needed

@AnRoLo

2 жыл бұрын

He should! It would be useful.

@romariennis93

Жыл бұрын

Run

That beat go hard!

this was so inspiring, gosh.

This video may be from many months ago but it still works and inspires me, I also play basketball and believe me you have to be very strong for this!

@celfizy1512

6 ай бұрын

Do I do all of these workouts in one day and repeat for the whole week or do I do like for example upper body one day lower one day etc?

@kyledulak

5 ай бұрын

@@celfizy1512 upper then lower, u could do upper/lower with core, so upper and core or lower then core

@sarinduval1908

3 ай бұрын

@@kyledulakso do we split it up in days like 2 or 1 of these upper body workouts, or is the entire vid what we should do in a day

How do Keep up your schedule and the basketball games/training? Thx a lot dope content broski 🐐

Bro.. Gonna work this from tomorrow. Sounds very useful for an athlete

Trying to get bigger and better at basketball starting at 14, till my journey the best.

Yea this my first time doing the upper body , and I was dead at the push up part of the workout. This is gonna be my routine from now on thank you 💪

@kduceeyasu4682

2 жыл бұрын

how's it going so far?

@matthewdebela3619

2 жыл бұрын

U still doing it?

@farvabatool7280

2 жыл бұрын

Same

@ADONISRRNB

2 жыл бұрын

@@kduceeyasu4682 ended up having a surgery done on my abdominal so I had to stop I’ll be back on soon tho

@nouvaleoakbar3230

2 жыл бұрын

@@ADONISRRNB did the workout caused the surgery?

Thank you bro! Been looking for a good workout routine for basketball players but in Germany everybody just cares about soccer

@Prince0_

2 жыл бұрын

norway 2 lol

@27niko43

2 жыл бұрын

Bruder bringt das was

Fr man thank you so much for this

first i wanna tell you something that i saw 200 videos this one was the best thing that i write it down to start ! secound really it was pro. i liked it third share more and more and GOOD JOB BRO

Bro just wanna say I’m rlly thankful for that workout I’m doing it 2-3 Months now, I started it with less intense reps and worked my way up to you’re lvl. Since than my vert have gone crazy, less injuries, I’m faster and stronger. I can recommend every baller who got a slashing shot creator playing type to do this workout but don’t forget to add stretch routine in it. Much love and good night 😴

@mohameda1165

2 жыл бұрын

How long till you started seeing results bro?

@emanuelofori5363

2 жыл бұрын

@@mohameda1165 2 month after began, the people on court told me i have get much faster and stronger

@ynwgoob6467

2 жыл бұрын

this isn't 2k stfu

@soggymilk56

Жыл бұрын

Do you do the entire workout in one day? Or do you set out different days for core, then another day for lower body, then upper body

@emanuelofori5363

Жыл бұрын

@@soggymilk56 Yeah i got 3 Splits means Upperbody, Lowerbody and Core + Pain Preventions Workouts cause i also play a lot of Basketball and have to Work Parttime. so i have to take proper care to my body to do it constantly

GYM WORKOUT PLAN: UPPER BODY: - Three minute - Bicep workout Set a timer for three minutes 3:00-2:00 Hammer curls 2:00-1:00 Normal curls 1:00-0:00 Dumbbell Hold No pause in between - Bench press 4 sets x 8 reps - Dumbbell rows Each hand 3 sets x 8 reps - Shoulder extensions 3 sets x 12 reps - Triceps pull down 2 sets x 1 minute - Inclined Bench Dumbbell press 3 sets x 10 reps - Shoulder press 3 sets x 10 reps - TRX Band workout (back workout) 3 sets x 8 reps - push ups 3 sets to failure - Push ups hold 2 sets x 1 minute LOWER BODY: - RDL Bardell or Dumbbell 3 sets x 12 reps - Split scuat Each leg 3 sets x 10 reps - Step up Each leg 3 sets x 5 reps - Calf rises 3 sets x 12 reps - Slow to explosive scuats 3 sets x 8 reps - Lunges Each leg 3 sets x 10 reps CORE: - Sit ups reach 2 sets x 25 reps - Russian twists with medical ball 2 sets x 25 reps - crunches to failure - Plank 2 sets x 1 minute - Flutter kicks 2 sets x 30 seconds - Side Plank Each side 2 sets x 30 seconds

@danielurenagamboa1224

11 ай бұрын

Broski a hero

@llukicmihajlo3

11 ай бұрын

i see this right after I wrote this one by one in my notes

@FamilyFeud537

11 ай бұрын

@@llukicmihajlo3 shitt happens

@Dawson-zg4cb

8 ай бұрын

How do u copy this

thank you so much I’ve been looking for a full body workout routine and I can tell this will get me right keep up the good work👍🏽

@this.isleoo4209

Жыл бұрын

Do you still do it

thank u so much bro needed it!

How do I fit basketball work and agility drills into this schedule and do you have any recommendations for those, nice vid btw

@amritray9086

2 жыл бұрын

kzread.info/dash/bejne/jKRhp8ZphJaehLg.html

Treino monstro vai Brasil 🇧🇷🇧🇷🇧🇷

@lorenzo8499

2 жыл бұрын

é o brasa!

doesn’t take too long but seems tough and effective, Imma try this this winter

Thank you for this carzy workout!

amazing! what about your conditioning? do you go for runs or is that all in the training?

@jonumnik7662

2 жыл бұрын

Going for runs helps a lot

How long does this routine take you? And each segment separately like Upper and Lower

Can you please show us you basketball schedule?? full basketball training routine drills shooting everything you do

Great vid! Can you do one for your basketball cardio day?

Earned a sub from me im a skinny guy im trying to get a lean muscular build like you simple straight too the point

@ynwgoob6467

2 жыл бұрын

good honest comment

@showtime.swervo

2 жыл бұрын

@@ynwgoob6467 Update I went from 6'2 130 to 6'3 155 im still working though.

That bicep no joke still sore 2 days later

Thank u man, keep going❤

U deserve more subs love the content bro keep it up

After losing 35lbs of muscle due to Valley Fever about 10 years ago (gained 12lbs back naturally) I’m ready to gain it back. Coming from wrestling, this is a solid routine.

@khalilwashington8181

2 жыл бұрын

W we

@thanosmits1638

Жыл бұрын

Hey man, would you mind sharing the results of the routine? Did you get faster, stronger, more explosive, bulkier? Thanks in advance!

Damn bro this is amazing thanks for this G.O.A.T🏀🔥🔥🔥

thank u sm needed ah workout for the full body.

i just found this man 30 mins ago and i love him

How long does this workout take? I have an hour before school and I’m wanting to do it then.

Should you do all of these workouts all in one workout session, or should you split it up in different days? And how often should you do these workouts?

@Kollegah19

Жыл бұрын

Spilt up in different days he already said in a full body workout at home

Bro is improving my game, thx

thanks bro, that's made a lot of help for me

Thanks for this video, I'm 24 years old and i want to loose some weights. I love playing basketball but since im over weight (currently 97 kilo 5'10) this holding me to move faster oncourt. Thankyou

Next time you lift consider changing your lifting order usually the larger muscles groups you target first. (E.g Bench or Squat are compound lifts that target large muscle groups at once) this will help make your workout more efficient & effective dope vid tho 💪🏾

@tshiris1708

2 жыл бұрын

Will doing exercises on the vid help with basketball specific strength?

@odell8699

2 жыл бұрын

@@tshiris1708 Yes & no they aren’t bad. As Nukesnipa you’d wanna train the larger muscle groups first as they’re compound movements ( multiply muscle groups ) after that move onto the smaller ones Isometric ( bicep curls Tricep pull downs etc ) since it’s basketball specific you’d also want plyometric movements in there. These aren’t plyo movements but are in my opinion more basketball specific so I’d probably do like Box Squats, DB Split lunge SS with Jumping Split Lunge, clean jerk & Single Leg Glute Bridge something like that. For core I don’t think you’d even need to do that much volume something like DeadBugs, Hollow Holds, Bicycle Crunch & Iron Butterfly or Plank doing 2-3 sets of those is pretty solid too. Again this is just what I’d change/ Do an it’s more of an example if anything

Thank you for this brooo!It helps me alot as an Filipino athlete.

I can’t do the exercises with barbells and the other expensive gym equipment but I’ve been doing all the other exercises to improve my strength in basketball. I didn’t have a good record when I played for 8th grade varsity but after doing this I’m getting better, thanks

@Spiderman1238.

2 жыл бұрын

W

@nonchalantvonno9537

Жыл бұрын

Any update

@hanschk

Жыл бұрын

@@nonchalantvonno9537 I’m still a lazy piece of shit

what's the rest period in between sets/exercises?

@Richard-nn6cv

2 жыл бұрын

Personally, I usually rest for 2 - 3 mins

if you weak and lazy dont do this shi, its not for the weak💯💯

Men I'm thankful I saw your video. Keep it up! 🏀

Keep fighting bro 💪

How long should rest beetween sets bro?

@justinsomme4196

2 ай бұрын

I would suggest resting For 1-1:30min if the one exercise fatiqued your more then Rest 1:30 If less then Rest 1min Because this is a Rep Range of 8-12 what He is doin

@waymasta1367

2 ай бұрын

Just rest until you feel ready for the next set. There’s no real rule to it.

The form of dumbbell row isn’t perfect though

video production gettin better bra good vid

@dakotarivers

2 жыл бұрын

Thanks man!

iconic video keep working man!!!

How long does the workouts usually take

@tristannn3945

2 жыл бұрын

took me atleast 1 hour and 30 min for the upper body

Boy, I love that you're pushing yourself and think some of your workout parts are great, especiallythe time part. However, your workout looks a bit random.. I would actually advice you to watch some of overtime athletes, the dude has some great advice on programming your workout

@augustindemenibus958

2 жыл бұрын

He d1 tho

@ms-cp6qk

2 жыл бұрын

@@augustindemenibus958 and ? that means he cant do wrong thing or what?

@augustindemenibus958

2 жыл бұрын

@@ms-cp6qk you d1?

@ms-cp6qk

2 жыл бұрын

@@augustindemenibus958 played pro 3 years

@solar_cpg8833

2 жыл бұрын

@CHE-B5 : what would you switch for the Trx band sets

Do you post every week or month because I need MORE 😂 seriously tho you have very little videos but they are so high quality which I know is hard to do on a busy schedule

Thanks bro killer workout!