Should I include lunges and other exercises to the programs? Lunges are very commonly used on the court.
I would do the workouts as they are designed. The lower body work that you will do in these programs will work the same muscles that are used in a lunge so do not worry about that for now. Overall try not to over think this, these programs will get you stronger and more explosive. Both of these programs are made by professionals who for a living train athletes. So pick one and have at it.
Should I do cardio on the rest days? The program says lower body light on Friday or Saturday, so should I use the other day for agility training, cardio and other things?
