Basketball Workout: Weight Training Exercises for Strength
intermediate level
Basketball WorkoutLooking for a basketball strength plan? Find the best weight training exercises for you here.
In the strength phase of training the emphasis is placed on the outer unit musculature and improvement of strength as well as neuromuscular efficiency.
The acute variables in this phase are:
REPS: 8-12,
SETS: 2-4,
INTENSITY: 70-85%,
TEMPO: 3-2-1/2-2-2,
REST: 30-60 sec.
If your clients goal is cosmetic change, the following exercises can be performed in the circuit training fashion for greater caloric expenditure.
Basketball weight training should focus on the entire body. This means that in addition to a basketball upper body workout, you should also do a basketball leg workout. It also implies that you should work the opposing muscle groups in addition to the muscles you are working.
It also implies beginning with your foundation, which includes stability, coordination, technique, and form. If you're not moving efficiently, you're setting yourself up for injury and pain later on.
Basketball weight training should not be limited to movements performed on the court. It should also concentrate on the muscles and joints that support those movements, as well as their efficiency.
Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.
If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.
Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.
Week 1
This daily workout contains 16 exercises, you'll be doing the following exercises.
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
- Sets: 3
- Reps: 10
- Sets: 2
- Reps: 2
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 2
- Reps: 2
- Sets: 3
- Reps: 12
Rest day!
This daily workout contains 16 exercises, you'll be doing the following exercises.
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
- Sets: 3
- Reps: 10
- Sets: 2
- Reps: 2
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 2
- Reps: 2
- Sets: 3
- Reps: 12
Rest day!
This daily workout contains 16 exercises, you'll be doing the following exercises.
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
- Sets: 3
- Reps: 10
- Sets: 2
- Reps: 2
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 2
- Reps: 2
- Sets: 3
- Reps: 12
