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

Sandbags, Tires, and Kettlebells…Oh My

Rich — Thu, 06 Aug 2009 10:45:49 +0000

Having to go to the gym or weightroom every day to strength train for basketball can get monotonous. Lifting the same weights and doing the same exercises day in and day out can get very boring. At Elite Basketball Training we strive to break that monotony by getting away from the norm. Sure we lift weights when we strength train for basketball but they are definitely not the type of weights that you would think of. We use kettlebells, sandbags, tires, and other odd implements that are guaranteed to get results. In today’s video, you will see two partner workouts that we completed by using only the implements mentioned above that are guaranteed you a stronger, faster, and more explosive basketball player.

In the first partner workout, you will see the one player throwing a tire backwards over his head down to the 50 yard line and back while his partner is doing an overhead sandbag carry with a 100lb bag. In the second workout, one player is doing kettlebell swings while the other is sprinting to the 50 yard line and back. The players are getting a lot out of this workout. The overhead carries focus on strength and conditioning, the tire throws and kettlebell swings are great for building explosive power in your legs and hips (an excellent form of jump training), the sprint brings in an element of speed, and the continuous nature of the circuit is great for conditioning. Take a look at any elite basketball player and you will see a player with great strength, power, speed, and conditioning. So if you are bored with your normal gym workouts, give these two a try and get on the fast track to becoming and elite basketball player.

Basketball Training: Skills, Speed, and Strength » explosive power for basketball

Basketball Strength Workout

Sandbags, Tires, and Kettlebells…Oh My