hello,
i need some help with getting whipped back in shape, i have a month or two to get ready for bball season. ill be on varsity because i was on it last year. i need some advice on what to do because our coach use to get us in shape but thats changed because hes not like he use to be or like any other coach ive ever had...
so i was wondering how i should start. how far to run or how fast to run for x time? and what else i should do to get in shape.

i have a bike, a stationary bike, a tredmil, a weight bench, jump rope, rowing machine and a weight exersice machine.

school starts next monday and after school ill have about 3 hours to work out, 6 if i don't work on the truck or do homework lol.

thanks for your help, all and any help is and will be great.
-burns

monday ill be 15
i am
-6'1"
-bout 230
-willing to work for somthing i want. i.e. to be a starter my 10th grade year.

Damn you're a big kid for 15. For a sport like basketball strength isn't that necessary, so I would just recommend working on your cardio. Start running till you puke, and run some more.

yo cotton no offense but im kinda big for anyone. adult or kids. guy or girl. thanks for the help.
-burns

Listen kid. you don't necessarily need to run run run run like this guy is saying. Bball is more explosive movement up and down the court. I would work with the glycolysis system for this. That means for activity lasting from 30-50 second intervals you will be using glycogen to fuel your muscles for energy. You, however, will benefit from having a higher vo2 max (oxygen consumption) but oxidative exercise is more of a lower intensity and I know bball is by no means low intensity. I guess what I'm saying is work on building those fast-twitch muscle fibers. whilst doing oxidative cardio and bringing up your vo2 max.