Lifting and Playing schedule

I am a fan of working on everything everyday even at your age. You don't have to go ham out the gate since you're just getting started but I read a long time ago that the reason John Stockton could play 82 games every year is because he never really took a day off and did some sort of workout daily.

You can have a similar approach by having a consistent routine everyday. A little bit everyday is better than a lot sometimes.

On the court I would say do dribbling and layups as your warm up then make sure you get some shots, especially before you play at the Y. You can adjust the amount of shots from my program and decrease the amount by a lot and maybe do 5 spots instead of seven just so they can fit in a daily routine. You'll have to test the volume and make adjustments to see how it can work.

If you can lift everyday too that would be great even if it's for 20 minutes.

Some days you might have a heavy day then the next day it can be just 1 set of everything, light weight just to activate the muscles or some sort of body workout even if it's just light plyos and calisthenics with no weight. This will eliminate weekly soreness.

I think lifting once a week hard is the same as turning your car on in the winter and going 100mph on the highway and not driving again until you do the same thing next week. Something is bound to go wrong. Low key it's why NBA players are hurt more these days cause they are too on and off.

This actually gives me a good idea for a video so I'll make that soon