Weight Training For Basketball – Strength Training Workouts For Basketball Players




If you’re currently involved in either competitive or recreational basketball, it’s a very good idea to make some adjustments to your weight lifting workouts in the gym so that they are working to help improve your performance on the court.




While you will always get overall benefits from weight lifting that would transfer over to your ability to play the game, if you focus on a few things specifically, the results will be much more dramatic.

3 Vital Components

In order to play the game of basketball successfully, there are three vital fitness components that you require. First you need to have good agility. This will then allow you to manoeuvre around other players successfully, all while maintaining control over the ball.

Second, you need to have both good aerobic and anaerobic power. The game of basketball is one where you will be spending a good deal of time on the court and it will be a mixture of both moderate intensity exercise and high intensity exercise such as when you’re sprinting after the ball. Being strong in both areas will help make you very well-rounded, which will boost the success you experience.

Finally, the last thing you need is good explosive force in both the legs and arm muscles. This will help you dunk and rebound better, get more hops on your shots as well as drive hard through the lane.



Weight Training Programs For Basketball Players

The following weight training program is designed to help you accomplish all of these tasks successfully. Note that since weight training mostly only touches upon the anaerobic system, you should also perform some moderate intensity cardio 1-3 times a week for 20-40 minutes each time to help develop a good base level of aerobic endurance.

Monday

*Special instructions: For the first four exercises of this workout, you are to focus on maintaining a tempo of 1:3, which means you will take one second to press the bar up and three seconds to lower the bar back down to the body. This enables you to really work those fast-twitch pressing muscles responsible for pressing power.

Exercise No.
of Sets
No.
of Reps
Bench
Press
4 8
Leg
Press
4 6
Bent
Over Row
4 8
Lat-Pull
Down
4 8

*For the following exercises, complete in a normal manner, using a tempo of approximately 2:2

Exercise No.
of Sets
No.
of Reps
Bicep
Curls
3 12
Overhead
Tricep

Extension

3 12
Hanging
Leg

Raises

3 15
Bicycle
Twists

with a

Medicine Ball

3 15

Wednesday

*This workout is designed to increase both your strength and your agility, therefore you’ll want to try and use as heavy of a weight as possible while maintaining control over your body. Many exercises utilize an exercise ball, which further calls your abdominal muscles into play and works your overall stability.

Exercise No.
of Sets
No.
of Reps
Shoulder
Press

on an exercise ball

4 8
Walking
Dumbbell

Lunges

4 6
Chest
Flyes on

an exercise ball

4 8
Push-Ups
on

an exercise ball

4 8
Wall
Jumps -

(For this exercise,

stand about 2-3 feet from a wall. Proceed to take two steps towards the
wall and then rebound up as high as you possibly can)

1 15
Side
Lateral raises sitting

on an exercise ball

2 10
Front
Lateral raises sitting

on an exercise ball

2 10
Front
crunches on

an exercise ball

2 15
Prone
ball roll-outs on

an exercise ball

2 12-20

Friday

*You will end off the week performing a workout dedicated to developing sheer muscular strength. The following exercises are intended to be performed utilizing a 3:3 tempo range for maximum muscle recruitment and you should be using as high of a weight as possible to really boost your overall strength levels.

Exercise No.
of Sets
No.
of Reps
Bench
Press
3 6
Back
Squat
3 5
Barbell
Row
3 6
Deadlift 3 5
Barbell
Curls
2 8
Skull
Crushers
2 8
Calf
Raises
2 15-20

Be sure as you progress throughout this workout that you are monitoring your ability to recover. If at any point you notice that the weight you’re able to use goes down or you’re feeling like you’re really fatigued on an ongoing basis, knock back the total number of sets in each exercise by one. This will place less stress on the body and CNS so that you aren’t risking overtraining.

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