Basketball Strength Training Program


  • intermediate level

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 variable 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 you clients goal is cosmetic change the following exercises can be performed in the circuit training fashion for greater caloric expenditure.

Day 2

Rest day!

Day 4

Rest day!

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

Meet the professional


Fitness Magazine eHow About Los Angeles Times
2021 © Changing Shape - All rights reserved.