• Older ›
• ‹ Newer
• 130 drills in Conditioning

John

A very good weight training program specifically for basketball players.

Instructions

Be sure to do in this order:
Monday and Thursday:
1. Five min of jump rope.
2. Stretch.
3. Squat. – 4×8-12 (superset w/leg curls) – Leg curls. – 4×10-12
4. Power clean. – 4×4-6
5. Lunges or Sep ups. – 3×10-15 (superset w/calf raise) – Calf raises. – 3×15-25
6. Low back extensions. – 3×12-15 (superset w/Abduction and Adduction) – Abduction and Adduction. – 3×12-15
7. Stretch.
Tuesday and Friday:
1. Jump rope for 5 min
2. stretch.
3. Bench press. – 4×5-12 (superset w/pull-ups) – Pull-ups. – 3x max
4. Incline press. – 3×5-10 (superset w/Lat rows) – Lat rows. – 3×6-10
5. Power Press. – 4×4-6 (superset w/Bicep curls) – Bicep curls. – 4×10
6. Clean Pull. – 4×5 (superset w/tricep press) – Tricep press. – 4×8
7. Stretch.

Variations

None keep this workout the same.

Tips

Go down until parrallel on squats. Do leg curls slowly and contract. Make sure you can do the power clean, clean pull, squat, and power press the right way to be most effective. I recommend bodybuilding.com for all that kind of information.

Skills

Builds up the players strength, speed, and vertical leap as well as quickness. Be sure not to neglect conditioning and agility drills though.

Players

Any number of players

Add a comment:

Name

Mail (will not be published)

Location

Website

Remember my personal information

Notify me of follow-up comments