Squats overrated?

I usually just call it shoulder press.

My legs would get sore if I only did squats once a week. I get sore from any exercise that I only do once a week unless I'm also doing something during the other two days of lifting that work those muscles. For example, using the 5x5 approach to lifting, I do front squats one day, back squats two days later and then pause squats two days after that. I never get sore legs from my workouts and my legs only feel "useless" (no running up or down stairs without falling useless) for about an hour after. I don't' even have to resort to foal rolling unless I add in a new exercise as long as I just do the appropriate cool down stretches after my normal workouts. Now if I take a break from lifting/running for a week or more, the return week is going to be all kinds of painful. Maybe you need to work those muscles more than once a week in order to avoid the pain.

Note: This is all anecdotal and may or may not be completely useless for the OP.

You blaspheme. They are highly UNDERrated.

In my opinion, if you do absolutely no other exercises ever for the rest of your life with the exception of 4, it would be squats, dead lifts, bench press, and overhead press. And believe me, I absolutely loathe bench press and overhead press, but they are awesome compound movements that build a stronger core, stabilizing muscles and synergize well with each other.

*gasp!* How can you loathe the bench press? :noway: BP and DL all the way! (In fairness, I share your loathing of overhead press.)

More seriously, though. I agree with the above. For base strength stuff, you can't really beat those four lifts.

Also, you don't need to kill yourself every week to get the improvements. If you're looking for strength and explosive power, drop the number of reps (4x10, seriously?) and keep the weight heavier. I am, at the moment, only doing weights once a week, and that's exactly what I'm doing and it's working well. A 5x5 based routine, or even a 5/3/1, should be sufficient to keep your power without killing your legs.

One thing I didn't see mentioned is protein consumption. Extra protein can help mitigate some soreness. I would start at a gram per pound of lean body mass, then try 1.25, 1.5 etc. Extra water consumption should go along with the additional protein. I have to overeat on leg day or else I'm too depleted.

Another thing OP could consider is some body weight exercises to help with the basketball, like explosive jumps. I really like some of the routines on Stack.com.

I pretty much agree with the other posters about doing squats and deadlifts on different days. Squats and deadlifts on the same day would really knock me out for a couple of days.

Drop down the amount of volume you are using. You're doing too much.

Keep the weight up and progressively increase.
I found squatting "heavy" 3x a week was too much. I still squat 3x a week but one day is "heavy", one day light, one day moderate but more volume.
For the record, I'm 41 and just started squatting in August 2013. Current PR is 240x5.

I've added squats to my routine ever since I saw "Dance fitness with Jessica"

https://www.facebook.com/Dancefitnesswithjessica?fref=nf

However, I only do anywhere from 20-35 reps depending on what feels comfortable and I practice different kinds of squats, as Jessica demonstrates. I am by no means athletic, but I think you might find her routines helpful for the sake of variety when performing squats.

IMO, using weights during core workouts only seem to improve balance while performing the move. I know that more resistance should mean more calories burned, but it only seems to increase speed and balance for me. In the perspective of balance, using weights while performing squats seems kind of like an aid rather than a resistance. Just saying.

I really find myself questioning squats, they interfere with my running routine. I did a kettlebell class last week with high intensity squats with weights and I couldn't walk properly for 5 days afterwards, missed all of my running sessions for one high intensity class. Sucks!

If you want to play a sport or prioritise something like running, you need to schedule the rest of your progressive resistance around that. That includes sensible volume and intensity and scheduled for maximum recovery.

But yeah, busting out an unplanned high rep squat workout will interfere with your other training goals!