Basketball Strength Workout

Rich — Mon, 24 Aug 2009 12:06:53 +0000

Several people lately have been asking me for a strength workout that is specifically designed for basketball players so I decided to put one up. There are a few components to physically training for basketball and strength is only one of them. Basketball players need to be a well rounded athlete. They need to have strength, speed, quickness, explosive power, and stamina. 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.

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

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

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

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 Training: Skills, Speed, and Strength » basketball speed training

Basketball Strength Workout