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AJ Dybantsa | Train Like | Men's Health

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00:00Obviously you want to have your upper body strong, but I just like getting stronger.

00:03Being able to play more physical at my size is really beneficial.

00:07What's up men's health? It's AJ DeBansa and I'm gonna be showing y'all my

00:11typical workout. Come slide.

00:21I typically define strength as you can have physical strength which is like you

00:25know putting that work you got that muscle you got that definition or it

00:28can be mental strength like you being able to push through adversity and stuff

00:31like that. I've made a lot of sacrifices. I've been in private school since fifth

00:36grade so I'm missing out on all the public school events. I'm from Boston. I went to

00:39California to go play basketball my sophomore junior year. I went to Utah to

00:44play my senior year. I miss out on a lot of like parties and typical regular kid

00:48activities if that's what you want to call it but I mean it's definitely paid

00:51off. I'm in college for free. My parents don't got to pay for college so that's a

00:54blessing. My typical workout used to include some cardio, resistance bands and

00:59some mobility work. I'm gonna show you what my typical workout looks like. Pull up.

01:07Everybody do some box jumps. As a basketball player you know I like to jump.

01:12I like to jump high showcase my athleticism and you need to have a vertical

01:16and this is actually one of the best core exercises to do. I mean I really just do

01:20whatever my trainer tells me to do but I mean it's typically three sets. If it's

01:26a comfortable height probably can do six to ten reps but the higher you get like

01:31the max you don't want to jump that many times. But this is a pretty reasonable

01:34height for me so I could do this about three sets six to ten times.

01:38Definitely stretch because you're gonna be jumping so definitely want to stretch the

01:43quads, hamstrings, glutes. Depends if you want to go out vert. Definitely get an arm swing

01:47and try to land light. These are what I call walking lunges. You know as a

01:54basketball player specifically legs are probably what you want to work on the

01:58most. Obviously you want to have your upper body strong but legs what you want

02:01to work on the most for explosiveness, for jumping, for lateral movement. I'll

02:05probably do three sets, six reps. Keep it simple. You want to keep your form tight.

02:11You don't want to be wobbling. You want to work on your balance. Keep your knees

02:15straight. Don't let it cave in is what my turner says.

02:24Next thing we're to get into is the goblet squat. I mean it's good for your

02:28quads, your glutes, your core. Beneficial for lateral movements and upward movements.

02:33So I have started with my BYU workouts. It's different from high school. It's more

02:37intense. Not necessarily higher weights but it's more intense. It's a more

02:42physical league so you got to get stronger, got to get faster, got to get bigger. I mean

02:46your diet can affect your workout in multiple ways. I mean the better you're

02:49eating and the more you're eating, I mean you could probably bolt faster. The

02:52healthier you're eating, I mean the more beneficial gains you'll get. I keep pasta

02:57for sure. I keep steak. I mean you don't want to eat red meat too much but you got

03:01to have lean meats. And I keep salads. Caesar salad. You can never go wrong with

03:05your hands. Caesar salad. I don't cook. I retired that. These are called a Russian

03:12twist. These are good for rotational power and personal. These are good for

03:15core. As a boss I play you need core to be able to play defense. To be able to

03:19euro step through the lane and just be able to control your body. You got to keep

03:23your feet off the ground. Feet on the ground you won't feel in your abs. You won't

03:26feel in your core. I was taught to lean back 45 degrees and try to rotate fully with

03:32your with your torso so you can feel all of it. I think I was like 14, 15 when I

03:37first entered like the weight room. I just like getting stronger. Being able to

03:42play more physical at my size is really beneficial. I mean off season you're

03:46really trying to put on way more muscle than you would on season. You're trying

03:49to maintain a lot of the muscle during the season but in the off season you're

03:52trying to gain as much pounds as you can to be able to play stably at whatever

03:57weight you want to be at. Yeah I always try to breathe during every workout to

04:02control your breathing. It's just very important to control your breathing. I mean

04:05in anything you do.

04:09Good men's health. I took y'all through box jumps, front rack lunges, goblet squats,

04:16and Russian twists. Make sure to incorporate that in your next workout.

04:19I hope you'll get strong next time. AJ out.

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