I'm a really skinny SG that is a sharpshooter, but when it comes to driving I always get out-muscled or pushed out. I've been searching the internet for a solid workout for a couple months now, but I'm yet to find one. Until now. This has got to be the most well-balanced and beneficial workout I've seen. Keep up the great work!
I’ve been using all of your basketball workouts and conditioning and vertical workouts Ive gotten more bouncy faster stronger and better at basketball thanks dakota
The workout: WARM UP Walk/jog for 1/2 mile (800m) Upper: Bicep curls 3x6 Lat raises 3x5 (each direction) Bench press 4x5 Overhead press 3x6 50 push-ups Lower: RDL 3x5 Single dumbell squats 3x6 Step ups 3x5 (each leg) Calf raises 3x5 (each leg) Lunges 3x5 (each leg) Core: Crunches 3x12 3x30sec Russian twist 3x30secs Conditioning Run 1 mile (1.6km) 2 core workouts I would recommend subbing out the push-ups for a back exercise like lat pulldowns of pull-ups because the back is very important for basketball
What’s up Dakota, just turned 13 and getting really serious about basketball. Just starting to lift as I’m going into 8th grade. Your videos really help out.
@dakotarivers , Hi from Russia ! Im 15 yr old , amd im doing your (full body workout / d1 player) and play better and feel more better then after my own workout . Thx you !
thx man, as i started takin bball seriously not so long ago but you helped me a lot and i already see the progress, keep it up, hope ull make it to the league
What's up Dakota, I have been using your other workouts the vertical one and the intense full body workout one for the summer and i must say i have been seeing a lot of results within one and a half month, amazing workouts and a legit youtuber, tryna be like you sometime and spreading positivity, my dream is to get a scholarship rn and then be in the nba sometime and the workouts have been helping a lot(including the shooting workout) all love brother, keep it up! youre doing amazing. can't wait to see what this wokrout brings me
@@decoy1196 i usually do both, i do the full body intense workout that he did during quarantine and on a different day i do the vertical workout, the vertical workout focuses more on calf strengthening and explosiveness while the lower body workout from the other video focuses on strengthening your entire lower body that also improves explosiveness, quickness etc. I'd suggest you do both workouts though for better results but it's always your decision
Please upload a video that talks about how to increase your height, how basketball and gym influence and tell us about your experience since your parents are short and you are tall, greetings, a great video
If I could help anyone using this routine that want to have short but effective workouts with limited time try Upper: Bench, Shoulder Press, Push-Up variations Lower: Squat, RDL, Calf Raise (Could also do Dakota’s vertical jump routine) Conditioning + Core: Jogging, Crunch and Twists Also work on your mobility to reduce chance of injury
This video was awesome! I feel I’ve been doing same workouts to try to be a better recreational baller 😅 I’m a fan of Ben Bruno who trains athletes too and he incorporates a lot of these workouts you showed us. Thank you!
Understand you’re making content for people that may not be close to your physical level, but some of us atleast would like to test ourselves to try out a real advanced D1/NBA weight room workout. Would love a high intensity advanced one soon.
he already has one search it up as “D1 player full body lifting routine” or just look through his profile to find it Edit: Just remembered he also has an “Intense Full Body Home Workout” vid if you’d like to check it out
And one more question Dakota, you showed the pic of your workout schedule for the week, but you didn’t show what days of the week we do our vertical workout?
Hey Dakota! Your workout have really been helping me out. I also have a question for you. I am going into my freshman year of high school and I started off of the bench for my private school last year so I have lots of improvement to make. Do you think that if I keep training 3-6 hours a day that I can make it to a collegiate level. I have doubt because I started taking basketball seriously just recently. Thanks so much Dakota much love❤.
wsg dakota thanks for your content and helping us , Im 13 and i want to get my vert up but also at the same time start building some upper body strength im 5 11 and i can only touch rim, so i wonder if you have any workout splits or thinks i should do or not also i dont go the weightroom cause i think its too early for that rn , not really sure if thats true but yeah , i have some adjustable bar and dumbells that i been using for a couple of months consistently but only saw sum little results on upper body and okay results on lower body (touching rim), do you have tips to start dunking fast at that age and building sum muscle? or what were you doing to dunk at that age? Thank you and keep it up
I'm Brazilian, I'm 15 years old and I'm 1.93cm/6.3 ft. I play pf, I play for a team in my city, but I'm having opportunities to try out for other teams, my dream is to play professionally, good luck to all of us!
Hey goat, great video as always. But tell me, bro, what to do if the motivation to train disappears because I live in Russia, or I'm just too lazy. What to do....
hey bro, do you think that i can do plyos as an adolescent children or should i wait and start doing them after growth spurt. Thanks keep up the good work!
Hey Dakota, ive been watching your channel for almost two months and I love the videos, From the day in the life, and the factual vids Ive learned a lot from you and hope to play D1 one day, thx man.
Thank you all for the support! Y’all rocking with the workout videos⁉️
Yessir, keep it coming
🙌🏽💪🏽🫡
yeah bro u are my inspiration
bro can you do some workouts for more advanced athletes and show some plyo workouts please, much love !!
@@ivan-vu6pd yeah actually
Btw why did you pick number 0???
The goat has posted 🐐
You posted?
Yessirrr
@@dakotariversW for saying that
W comment
I'm a really skinny SG that is a sharpshooter, but when it comes to driving I always get out-muscled or pushed out. I've been searching the internet for a solid workout for a couple months now, but I'm yet to find one. Until now. This has got to be the most well-balanced and beneficial workout I've seen. Keep up the great work!
Hit my first workout of the off season today, and this gem just popped up. Thanks bro, well defo use this after I watch! ❤❤
Keep up the work man your make the league I believe in you
Thank you!
I’ve been using all of your basketball workouts and conditioning and vertical workouts
Ive gotten more bouncy faster stronger and better at basketball thanks dakota
Lonzos better jk
The workout:
WARM UP
Walk/jog for 1/2 mile (800m)
Upper:
Bicep curls 3x6
Lat raises 3x5 (each direction)
Bench press 4x5
Overhead press 3x6
50 push-ups
Lower:
RDL 3x5
Single dumbell squats 3x6
Step ups 3x5 (each leg)
Calf raises 3x5 (each leg)
Lunges 3x5 (each leg)
Core:
Crunches 3x12
3x30sec
Russian twist 3x30secs
Conditioning
Run 1 mile (1.6km)
2 core workouts
I would recommend subbing out the push-ups for a back exercise like lat pulldowns of pull-ups because the back is very important for basketball
Thx bro ❤
What’s up Dakota, just turned 13 and getting really serious about basketball. Just starting to lift as I’m going into 8th grade. Your videos really help out.
same
Same
@dakotarivers , Hi from Russia ! Im 15 yr old , amd im doing your (full body workout / d1
player) and play better and feel more better then after my own workout . Thx you !
1:54 upper body
2:56 lower body
3:58 core
W heaven
thx man, as i started takin bball seriously not so long ago but you helped me a lot and i already see the progress, keep it up, hope ull make it to the league
What's up Dakota, I have been using your other workouts the vertical one and the intense full body workout one for the summer and i must say i have been seeing a lot of results within one and a half month, amazing workouts and a legit youtuber, tryna be like you sometime and spreading positivity, my dream is to get a scholarship rn and then be in the nba sometime and the workouts have been helping a lot(including the shooting workout) all love brother, keep it up! youre doing amazing. can't wait to see what this wokrout brings me
I appreciate it! ❤️
Yo, just wondering. Is the vertical jump workout your lowerbody workout or do you do both? If so, what's your workout plan?
@@decoy1196 i usually do both, i do the full body intense workout that he did during quarantine and on a different day i do the vertical workout, the vertical workout focuses more on calf strengthening and explosiveness while the lower body workout from the other video focuses on strengthening your entire lower body that also improves explosiveness, quickness etc. I'd suggest you do both workouts though for better results but it's always your decision
@@LouminusX Alright thanks man.
@@decoy1196to prevent injuries or getting burnt out I’d recommend 3-4 full body sessions and 3 plyometrics vertical sessions a week
Dakota excellent video , when the advanced edition I’m waiting. supporting from spain❤️
Intermediate and advanced lifting routine next?
this is mainly for basketball lifting. it might seem beginner friendly but it’s to build a basketball performance body
Jus add more sets
Add more weight
Dakota The Goat!🙏🏽
1:55 Upper Body
2:58 Lower Body
4:02 Core
what do i do for conditioning
@@someone-mp5op Conditioning:
Jog/Run 1 Mile
2/3 of core workouts (you choose which 2 out of the 3 that you want to do)
Need an advanced one next 🔥
Aye man I’ve been watching for a bit and your vids help me be consistent in my own grind to make my college team🙏🏾
loving the back to back content
I fw this TH-cam thang, Dakota Back mane 😈💯
Who’s the goat? That’s easy! DAKOTA “HIM” RIVERS🐐🐐🐐🐐🐐🐐🐐🐐
this is the most needed video for me🤞🏿
I’m glad it helped you!
Youre the real Goat
Love from Germany❤
The king has posted !!
Hey Dakota! Please make next video about dribbling workout. Thanks bro for all videos. Support from Ukraine
you know its a good day when dakota post a video
Thx Dakota I really needed this video, I’m trying to gain muscle and lose weight during the summer
YOUR VERT WORKOUT BUILT MY BASE FOR MY EXPLOSIVENESS
which one, the plyometrics one or the 40+ inch one?
W Dakota fr. Love this channel this has helped me gain weight and even some new workouts for my plan . Appreciate u dakota
last time I checked kota had 45k subs HE COOKIN NOW 💯🗣️
i like those videos because they helped me a lot❤❤
perfect video keep up the grind🤘👑
U should do an advanced version as well bro!!
big up brooo from italy
WE NEED THAT DAKOTA EDITION NEXT
Thanks bro literally just was looking for a video like this the day before you posted
Bro i love this chaneel so much and you are so hamble stick with it ❤
You can upload what to eat to keep us in shape and greetings from the Dominican Republic
Please upload a video that talks about how to increase your height, how basketball and gym influence and tell us about your experience since your parents are short and you are tall, greetings, a great video
thx for the help dakota
No problem!
If I could help anyone using this routine that want to have short but effective workouts with limited time try
Upper: Bench, Shoulder Press, Push-Up variations
Lower: Squat, RDL, Calf Raise (Could also do Dakota’s vertical jump routine)
Conditioning + Core: Jogging, Crunch and Twists
Also work on your mobility to reduce chance of injury
Let’s go dakota
This video was awesome! I feel I’ve been doing same workouts to try to be a better recreational baller 😅 I’m a fan of Ben Bruno who trains athletes too and he incorporates a lot of these workouts you showed us. Thank you!
I'll be using these workouts for sure
Keep up the great work bro
Understand you’re making content for people that may not be close to your physical level, but some of us atleast would like to test ourselves to try out a real advanced D1/NBA weight room workout. Would love a high intensity advanced one soon.
he already has one search it up as “D1 player full body lifting routine” or just look through his profile to find it
Edit: Just remembered he also has an “Intense Full Body Home Workout” vid if you’d like to check it out
Ty goat!!! Btw can you do a video specific for cardio workouts? Like in the gym workouts or on-court workouts
We no one post you can always count on big daddy dakota❤😂
Bro i was just seeing your other video bout your lifting routine. Algorithm is crazy
That’s crazy!
Great Video! Can you make a Workout Split for athletes?
Ur videos amazing,keep going.
Thanks man today I used this and it was great
Can u do a finishing workout for us?
Some drills or something like that
Jordan the goat
Thanks for the upload bro!!!
Whats the song?
I’m fina see dis dude in the nba one day🎉
The Goat
Love you man❤Can you make video about how to grow taller and history your growth spurts
You are the best Dakota, you are my idol
Thanks❤
thanks man for these knowledge
bro thanks for help me, i like ur videos🤞🏼
Thank u so much brother for sharing, from Philippines here
Great video what's the name of your intro song pls ?
Day in your life next vlog Dakota!! We need 30minutes vid
Thanks You men are You videos is amazing greetings from Mexico
GOAT
Dakota rivers would it be possible if you could make a video of the best workout for teens
And one more question Dakota, you showed the pic of your workout schedule for the week, but you didn’t show what days of the week we do our vertical workout?
If possible can we see another day in a life i love those
This week?
@dakotarivers if you can if you can't any week
@@dakotarivers thanks so much
Ty for the video update bro but I Think Ill stay on the old train I am not again confident to change my daily program workout atm
This so tuff bro 🔥
As a intermediate, I have added three sets of 6 to 8 repetitions of bent over barbell rows
You should consider adding some shorts on your merch i think it would look cool
Can next video pls be a shooting workout/dribbling workout
such a vibe watching you
You’re the goat!
Hey Dakota! Great content you have, i just want to ask do I have to do progressive overload for lifting?
I wanna be like this man
I❤ Dakota you are my inspiration
Hey Dakota! Your workout have really been helping me out. I also have a question for you. I am going into my freshman year of high school and I started off of the bench for my private school last year so I have lots of improvement to make. Do you think that if I keep training 3-6 hours a day that I can make it to a collegiate level. I have doubt because I started taking basketball seriously just recently. Thanks so much Dakota much love❤.
Can you make a video of how to get better ball handles please? 🙏
wsg dakota thanks for your content and helping us , Im 13 and i want to get my vert up but also at the same time start building some upper body strength im 5 11 and i can only touch rim, so i wonder if you have any workout splits or thinks i should do or not also i dont go the weightroom cause i think its too early for that rn , not really sure if thats true but yeah , i have some adjustable bar and dumbells that i been using for a couple of months consistently but only saw sum little results on upper body and okay results on lower body (touching rim), do you have tips to start dunking fast at that age and building sum muscle? or what were you doing to dunk at that age? Thank you and keep it up
hey, i think dakota does upper lower split. I also wanted to hit the gym but i am too young. Good luck
Good luck yall, same here. Dakota does splits of upper body then lower body with conditioning on Wednesday, the weekend are the rest days.
Thanks a lot our goat. ❤🎉
I'm Brazilian, I'm 15 years old and I'm 1.93cm/6.3 ft. I play pf, I play for a team in my city, but I'm having opportunities to try out for other teams, my dream is to play professionally, good luck to all of us!
Just a quick question, are you trying to get drafted into the NBA?
dakotaa whats your intro song pleasee
Dakota you make a video for your 16.yr old workout
Hey goat, great video as always. But tell me, bro, what to do if the motivation to train disappears because I live in Russia, or I'm just too lazy. What to do....
Ik it’s a lot to ask but could you do a dumbbell only full body lifting routine?
can you show us your full training schedule ??? or timetable of the days/weeks ???
hey bro, do you think that i can do plyos as an adolescent children or should i wait and start doing them after growth spurt. Thanks keep up the good work!
Good video
Day in lifeeeeeew
Day in the life or pre game routine pls
Hey Dakota, ive been watching your channel for almost two months and I love the videos, From the day in the life, and the factual vids Ive learned a lot from you and hope to play D1 one day, thx man.
Do you mind showing us your recovery methods and many if you can fat loss workouts
Bro, what about plyometrics? When should I do them?
i got told after every leg day
Hey Dakota, how taxing should each set be? 3-4 Reps from failure? And how much rest in between sets?