In-Season Strength Training for Basketball Players. Basketball training as a whole can be broken down into 3 training phases. Offseason, where you try to build both muscle and strength. Preseason, where you try to maximize your ability to create power. And in-season, where you try to maintain your lean muscle size, maximum strength, and power output.
In season, schedule two days for full-body workouts at least 20- to 30-minutes in duration. Players should perform strength workouts after a game or practice and plyometric workouts before any conditioning because fatigue affects proper form. Ideally, players should have 48-hours rest between workouts and 48-hours rest between workouts and games.
In-Season Strength Training Workout Samples. Basketball push-ups; Pull-ups Manual resistance lateral raise; Dumbbell standing shoulder press Manual resistance rear deltoid Seated row Dips Barbell curl; Plate pinchers (grip) Forward & lateral lunge; One-legged dumbbell squat; One-legged leg curl on physio ball; Manual resistance hip adduction (groin)
Strength Training For Basketball. Lower Body: Squat 5-3-1RM Testing year round. Upper Body: Bench Press 10- 5-3-1RM Testing Year Round- and Chin Up. Total Body Strength: Power Clean 3- 1 RM Testing. Maximal Sprint Speed: 30 yard sprint. Sprint Speed Endurance: Figure 8 Test. Agility: NBA Box ...
While there is a place, albeit relatively small, for single-joint exercises (arm curls, leg extensions, etc.) in your overall strength routine, their use should be limited to the off-season when more time and energy are available for the weight room. For in season basketball strength workouts I try to always choose exercises that stimulate the largest number of muscle groups possible.
Stick to three sets of 15, 12 and 10 reps for workouts two days before a game, and three sets of 10, 8 and 6 reps for workouts three days before a game. Upper-body workouts are slightly different...
More In Season Basketball Weight Workout images