Basketball Weight Training: Best Exercises for Players Strength
advanced level
Basketball Weight TrainingLooking for a basketball power workout? Find the best exercises for players strength here.
This phase of training focuses on maximum speed and strength development throughout the entire range of motion. This phase of training should only be implemented by individuals with adequate stabilization strength and eccentric strength.
Basketball training entails more than just improving one's vertical jump to 40 inches. If you want to be the star of every game you play, you must improve your overall stamina, strength, explosiveness, and agility.
However, it is not as simple as it appears. When you mention the term "weight training" to an athlete, many of them immediately think of it as "just another" session of lifting heavy weights, followed by lifting even heavier weights the next time. This approach eventually leads them to believe that it isn't as effective as the marketing claims. Many times, they will eventually experience pain in one or more parts of their body.
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.
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 body weight.
TEMPO: Explosive (As fast as possible)
REST: 3-5 minutes
Cardio is optional in this phase of training.
Week 1
This daily workout contains 20 exercises, you'll be doing the following exercises.
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 5
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 5
- Sets: 3
- Reps: 5
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 5
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
Rest day!
This daily workout contains 20 exercises, you'll be doing the following exercises.
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 5
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 5
- Sets: 3
- Reps: 5
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 5
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
Rest day!
This daily workout contains 20 exercises, you'll be doing the following exercises.
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 5
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 5
- Sets: 3
- Reps: 5
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 5
- Sets: 3
- Reps: 10
- Sets: 3
- Reps: 10
- Sets: 2
- Reps: 2
- Sets: 2
- Reps: 2
