GT Performance Podcast21 Loka 2025

How to Prevent 95% of Basketball Injuries (The 7-Week Plan)

In this entry of the Athlete Development Journal, Dr. Zach Guiser helps you avoid 95% of injuries with reverse engineering.

First, he tackles the topic of Training Your Mind by exploring how to find meaning in suffering, drawing on a powerful quote from Viktor Frankl.

Next, he dives deep into Building Your Body with Part 2 of "How to Avoid 95% of Injuries". This week, he reverse-engineers the sport of basketball. He walks you through his exact research process—using AI, PubMed, and academic journals—to find the peak demands of the sport. He then provides the concrete numbers for peak jumps, high-intensity change of direction reps, and running distance. Using these numbers, he lays out a 7-week, 10% progression plan to safely build your load capacity and provides a practical method for tracking your load during open gyms.

Finally, he Fuels Your Soul with a quote from George Bernard Shaw, making the case that all progress depends on being "unreasonable" in your pursuit of excellence .

Everything in these newsletters, podcasts, social media, and on our website is for educational purposes only and should not be taken as medical advice for you or your athlete. Consult directly with a healthcare professional.

IN THIS EPISODE:

00:00 - Introduction
00:54 - Train Your Mind: Finding Meaning in Your Suffering
02:20 - Build Your Body: How to Avoid 95% of Injuries (Part 2: Basketball)
02:51 - The Research Process: How to Find Peak Demands for Your Sport
06:46 - Peak Demands for Basketball (The Numbers for Jumps, Sprints, & COD)
10:07 - A 7-Week Progression Plan to Prevent Injuries
10:48 - How to Track Your Load and Stats in Open Gyms
14:13 - Fuel Your Soul: Be Unreasonable

Read this article at gtperformance.co/adj102125.

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