Basketball Weight Training Program

Power

  • advanced level
  •  

This phase of training focuses on maximum speed strength development throughout the entire range of motion. This phase of training should only be implemented by the individuals with adequate stabilization strength and eccentric strength. This phase of core training is designed to improve the rate of force production REPS: 1-5 SETS: 4-6 INTENSITY: 30-45% of maximum or up to 10% of bodyweight. TEMPO: Explosive (As fast as possible) REST: 3-5 minutes Cardio is optional in this phase of training.

Day 1

This daily workout contains 17 activities, you'll be doing the following activities:

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

Figure 8 exercise medicine ball
Sets: 3 Reps: 10

Dumbbell push ups with rotation
Sets: 3 Reps: 10

Medicine ball rotational chest pass
Sets: 3 Reps: 10

Standing dumbbell shoulder press
Sets: 3 Reps: 5

Incline dumbbell press
Sets: 3 Reps: 5

IT band foam roller stretch (SMR)
Sets: 2 Reps: 2

Latissimus dorsi myofascial release on foam roller (SMR)
Sets: 2 Reps: 2

Barbell bent over row
Sets: 3 Reps: 5

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: 2 Reps: 2

Prisoner squat
Sets: 3 Reps: 10

Medicine ball walking lunge with twist
Sets: 3 Reps: 10

Barbell Romanian deadlift
Sets: 3 Reps: 5

Day 2

Rest day!

Day 3

This daily workout contains 17 activities, you'll be doing the following activities:

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

Figure 8 exercise medicine ball
Sets: 3 Reps: 10

Dumbbell push ups with rotation
Sets: 3 Reps: 10

Medicine ball rotational chest pass
Sets: 3 Reps: 10

Standing dumbbell shoulder press
Sets: 3 Reps: 5

Incline dumbbell press
Sets: 3 Reps: 5

IT band foam roller stretch (SMR)
Sets: 2 Reps: 2

Latissimus dorsi myofascial release on foam roller (SMR)
Sets: 2 Reps: 2

Barbell bent over row
Sets: 3 Reps: 5

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: 2 Reps: 2

Prisoner squat
Sets: 3 Reps: 10

Medicine ball walking lunge with twist
Sets: 3 Reps: 10

Barbell Romanian deadlift
Sets: 3 Reps: 5

Day 4

Rest day!

Day 5

This daily workout contains 17 activities, you'll be doing the following activities:

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

Figure 8 exercise medicine ball
Sets: 3 Reps: 10

Dumbbell push ups with rotation
Sets: 3 Reps: 10

Medicine ball rotational chest pass
Sets: 3 Reps: 10

Standing dumbbell shoulder press
Sets: 3 Reps: 5

Incline dumbbell press
Sets: 3 Reps: 5

IT band foam roller stretch (SMR)
Sets: 2 Reps: 2

Latissimus dorsi myofascial release on foam roller (SMR)
Sets: 2 Reps: 2

Barbell bent over row
Sets: 3 Reps: 5

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: 2 Reps: 2

Prisoner squat
Sets: 3 Reps: 10

Medicine ball walking lunge with twist
Sets: 3 Reps: 10

Barbell Romanian deadlift
Sets: 3 Reps: 5

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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