Basketball Strength Training Program

Strength

  • 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 1

This daily workout contains 15 activities, you'll be doing the following activities:

Thoracic extension foam roller (SMR)
Sets: 2 Reps: 2

Straight arm cable pulldown
Sets: 3 Reps: 12

Dumbbell push ups with rotation
Sets: 3 Reps: 12

Single leg hop forward-back
Sets: 3 Reps: 10

Stability ball bent over reverse fly (rear delt)
Sets: 3 Reps: 12

Incline dumbbell press
Sets: 3 Reps: 10

Adductor stretch foam roller (SMR)
Sets: 2 Reps: 2

Standing adductor stretch
Sets: 2 Reps: 2

Tensor fasciae latae foam roll (SMR)
Sets: 2 Reps: 2

Standing tensor fasciae latae stretch
Sets: 2 Reps: 2

Kneeling stability ball chest and shoulder stretch
Sets: 3 Reps: 10

Tuck jumps
Sets: 3 Reps: 10

Barbell back squat
Sets: 3 Reps: 12

Single leg bent over rows with medicine ball
Sets: 3 Reps: 10

Seated barbell shoulder press
Sets: 3 Reps: 12

Day 2

Rest day!

Day 3

This daily workout contains 15 activities, you'll be doing the following activities:

Thoracic extension foam roller (SMR)
Sets: 2 Reps: 2

Straight arm cable pulldown
Sets: 3 Reps: 12

Dumbbell push ups with rotation
Sets: 3 Reps: 12

Single leg hop forward-back
Sets: 3 Reps: 10

Stability ball bent over reverse fly (rear delt)
Sets: 3 Reps: 12

Incline dumbbell press
Sets: 3 Reps: 10

Adductor stretch foam roller (SMR)
Sets: 2 Reps: 2

Standing adductor stretch
Sets: 2 Reps: 2

Tensor fasciae latae foam roll (SMR)
Sets: 2 Reps: 2

Standing tensor fasciae latae stretch
Sets: 2 Reps: 2

Kneeling stability ball chest and shoulder stretch
Sets: 3 Reps: 10

Tuck jumps
Sets: 3 Reps: 10

Barbell back squat
Sets: 3 Reps: 12

Single leg bent over rows with medicine ball
Sets: 3 Reps: 10

Seated barbell shoulder press
Sets: 3 Reps: 12

Day 4

Rest day!

Day 5

This daily workout contains 15 activities, you'll be doing the following activities:

Thoracic extension foam roller (SMR)
Sets: 2 Reps: 2

Straight arm cable pulldown
Sets: 3 Reps: 12

Dumbbell push ups with rotation
Sets: 3 Reps: 12

Single leg hop forward-back
Sets: 3 Reps: 10

Stability ball bent over reverse fly (rear delt)
Sets: 3 Reps: 12

Incline dumbbell press
Sets: 3 Reps: 10

Adductor stretch foam roller (SMR)
Sets: 2 Reps: 2

Standing adductor stretch
Sets: 2 Reps: 2

Tensor fasciae latae foam roll (SMR)
Sets: 2 Reps: 2

Standing tensor fasciae latae stretch
Sets: 2 Reps: 2

Kneeling stability ball chest and shoulder stretch
Sets: 3 Reps: 10

Tuck jumps
Sets: 3 Reps: 10

Barbell back squat
Sets: 3 Reps: 12

Single leg bent over rows with medicine ball
Sets: 3 Reps: 10

Seated barbell shoulder press
Sets: 3 Reps: 12

Day 6

Rest day!

Day 7

Rest day!

About the professional

MJ Johnson

MJ is the founder of Changing Shape. His program 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...

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