Basketball Strength Workout Questions
Players are made in the off season and the off season is upon us. With that in mind, players are looking for a plan to improve upon their game for next year. These players have self evaluated their game, gotten feedback from their coaches, and are coming up with a course of action to train for next basketball season. I have made the case on this blog on several occasions that basketball training needs to include skill development on the court and also sports performance training off the court. What I classify as performance training includes speed, agility, strength and conditioning and more and more players and their parents have been inquiring about sport performance training and, more specifically, asking me for a strength workout that is designed for basketball players. There are a many components necessary when it comes to physically training for basketball and strength is only one of them. Basketball players need to be a well rounded athlete. Therefore, basketball performance training is unique in the sense that the sport requires players to be strong, explosive, and agile while having tremendous balance, and being highly conditioned to play four quarters with limited rest time. Consequently all of these components need to be worked into your basketball training routine. The four day workout provided below will go a long way towards helping build strength and explosive power. It will also help build up your speed because simply stated, the stronger you are, the faster you can move. However, this specific workout is designed to increase your strength and you should also work on your speed and more importantly quickness on there own as well. In the coming weeks, I will provide a separate speed workout designed to go along with this strength workout. Building your stamina is it own separate topic but for some ideas, check out some of the outdoor workouts that we do at the Elite Basketball You Tube page.
This workout is not the be all end all of basketball workouts. In fact, it is only a starting point that is meant to be used for the first three to four weeks of your basketball training. The sets can be adjusted to your ability level (although I would not recommend dropping below three sets).
For more information on strength and conditioning for basketball feel free to contact me through my gmail link on the left side of the home page.
Basketball Strength Workout Day 1
Push Press (work up to a 3-5 set max)
Barbell Pushups 2 x 20 (rest 3 minutes)
Chinups 3-4 x 8-15
DB Rows w/ Face Pulls 3-4 x 8-12
Plate Grip Shrugs 3-4 x 8-15
Planks 3 x 30 seconds
Day 2 of Basketball Strength Workout
Squats (Work up to a max set of 3-5 reps)
Reverse Lunges 3 x 6-12
Romanian Deadlifts 3 x 8-12
AB Circuit 2-3 x 10-20 of four ab exercises (ex. sprinter situps, v-ups, toe touches, hip thrusts, etc.)
Day 3 Basketball Strength Workout
DB Bench Press 4 x 12-15
Pullups w/ band pull aparts 3-4 x 8-12
DB Lateral Raises 4 x 8-12
DB Shrugs w/dips 3 x 8-10
Wristroller 2-3 x 2-3
Supermans 3 x 15
Planks 3 x 30 seconds
Basketball Strength Workout for Day 4
Box Jumps 6 x 3
Step Ups 3-4 x 8-10
Pull Throughs 3 x 8-12
Russian Twists 4 x 10-15
Basketball Strength Workouts build the infrastructure for you now to focus on transferring your new muscle into speed. For another free resource that can help with agility check out our Ladder Drill basketball page. Here is a more comprehensive course designed to help you build functional basketball speed and agility.