my goal is have an 300 squat 400 deadlift and 200 bench by June
Is this REALLY your goal?
It took me quite to finally grow up and releazie I can get an scholarship with my height if I put the work in right now still have time in high to be able to do this.
Or is your goal to be better at basketball and earn a scholarship?
You've seen the commercial that starts "Eric always wanted to be a professional basketball player. Instead, he's the tallest guy in his office."
fuboTV TV Commercial, 'Don't Compromise: Tall'
There are lots of 6'6" guys in the stands watching other guys with scholarships play basketball.
have 30 min practice every thrusday and auu games on weekends, some little cardio. from march to june i will mainly focus on the strength training want to improve my lifts
I may have misread your response, but you should consider hours of skill work per day on the court as your focus. If playing at the next level is your goal, you must put in the time training your skills. Those you are competing against for spots on squads will be putting in much more than thirty minute practice sessions and games on the weekend.
This.
1. Play as much as possible with and against the best competition available.
2. Work on your individual skills in a focused, consistent and purposeful way. Concentrate on skills that will most apply to your role at the next level. Talk to coaches to get a realistic idea of what that might be. See if you can get a coach to work with you individually.
3. Do some basic minimalist strength training. Trap bar DL, Double KB front SQ, Push press (Double KB or barbell -- use lighter weights and focus on a quick dip and explosive leg drive to power the bar to lockout, not on maximum weight), KB swings or snatches, and a row or pullup is all you need. You can supplement with pushups and OS crawling (check out the Original Strength YouTube channel). You don't need much more than this. Programming for everything but the KB swings can be bone simple, just 2 or 3 of sets of 5 at a moderately challenging poundage, and add weight when it starts to feel easy.
The better player you are, the less your lifts matter. You are a basketball player, not a powerlifter. Kevin Durant could not do a single bench press rep with 185lbs at the NBA combine. More important is can you develop the skill of generating tension to root and hold position? Can you effectively use leverage to hold your position or move an opponent off of his? If your only skills are setting screens and rebounding, then size and strength become more central to your identity as a player, but no one ever got a basketball scholarship based on weight room numbers.
4. Build a big aerobic base (high volume of sustained low intensity locomotion). If you are playing a lot and doing a lot of on-court drills, you don't need any sort of intervals or high intensity cardio. It will be redundant and just eat up recovery capacity. But a big aerobic base will enable you to recover quicker from hard efforts on the court, enable you to still be able to go hard at the end of games, and enable you to recover better from practicing and training.
Ditto for plyometrics. A basketball player does not need plyometrics. You should be getting a ton of plyometric type activity just within practicing and competing in your sport. Extra plyometrics would just be redundant and eat up recovery capacity.
However, I love band shuffle drills for basketball. They teach quick feet, especially deceleration, and rooting. Here's a demo, but you can also do these forward and backward in addition to laterally. I wouldn't do these as cardio, but stay fresh and be as quick and explosive as possible (also, if you do these while tired, it's easy to get sloppy and let yourself get pulled off balance):
Good luck.